HIIT Cardio Workout Emphasizing Quads and Hamstrings

group of women on stationary bikes

Like I have written before, I ONLY do High Intensity Cardio (HIIT), and I use it to augment and workout specific lower body parts. I previously wrote about a great glute workout on the stair machine, now I’m ready to tell you about a workout that emphasizes quads and hamstrings using a stationary bike. This is directly from my ebook, “Fat Burning Secrets”:

  1. Set the seat height so that when your leg is extended it is almost fully extended at
    about 170 degrees.
  2. Warm Up: Pedal at a moderate rate for 10 minutes.
  3. Sprint Interval Training:
    a. Increase the resistance to 100% for 60 seconds. The resistance should be
    enough to require standing on the pedals. If the peddles have straps for
    the feet, strap them tight and pull up with your legs as they come up so
    that you work the hamstrings on the way up and the quadriceps on the way
    down with the opposite leg.
    b. Return the resistance back to the moderate setting (warm up level) for 60
    c. Repeat steps a & b two more times.
    d. After the 3rd 100% interval, pedal for two minutes at moderate level.
    e. Repeat steps a, b and c two more times.
  4. Cool down: Pedal for 10 to 15 minutes at a moderate pace.
  5. Stretch the quadriceps, hamstrings and calves very well while they are warm.

Enjoy the workout? Try this other HIIT workout emphasizing glutes. You will find much more in my book “Fat Burning Secrets”. Get it on Amazon.

Buy Fat Burning Secrets on Amazon.com

MassGainSource.com posted a great article that also might help: “Get the Most from Your Cardio Workout with These Easy Tips“, so please check it out.

Good Health is the Greatest Wealth,


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