If you are bored with the cycling machine at the gym, just go outside! Cycling outside is more interesting and motivating. The good thing about cycling is that you can exercise both aerobically (low intensity) and anaerobically (high intensity) without causing any pain in your joints.
You can do several types of training with a good bicycle. You can set the bike to a high gear that requires you to put in a lot of effort and pedal as hard as you can for 10 seconds. Then switch to a lighter gear for 20 seconds and repeat this process over again 10 times. Rest for 5 minutes and then do it for 4 sets. Alternatively, you can train your lower body hard by riding up a hill as fast as possible for 30 seconds.
2. Circuit Training
Circuit training is tougher than it looks. Using your bodyweight for full-body training can take your breath away. Circuit training can increase your muscle endurance, improve your metabolism and burn calories. Do 10 reps of pull-ups to work your upper body and back, focusing on the biceps with 10 reps, work your lower body with 10 reps of jump squats and then finish the round with 15-second sprints. Rest for 30-60 minutes and start the whole thing over again for 5 rounds. Your heart will beat fast and you will feel your muscles work.
3. High-Intensity Training
High-intensity training or high-intensity interval training (HIIT) is best to do outside. This kind of training, as you probably know, burns more fat and maintains muscle tissue at the same time. It can be done in many forms but the most popular one to do is sprinting.
Warm yourself up with 3 minutes skipping to prepare the joints and central nervous system as well as raise your heart rate. Next, activate the fast-twitch fibres with 5 jump squats to prepare yourself for more effective sprinting. Then put all your energy into 10-15 second sprints. Rest for about 3–6 minutes and do it for 10 reps. Do this routine twice a week and reduce your rest time down to 1-2 seconds. This way you can burn fat without shedding any muscles.
4. Stadium Workout
If you have a stadium nearby, good for you! A stadium is a great place to train. Training on the stadium steps puts focus on your lower body muscles: calves, quads, hamstrings and glutes.
Start lower body training by sprinting up the stadium steps. This requires you to land on the balls of the feet to bounce up to the next step, which will make you fatigue more quickly. Sprinting up the steps requires a lot of concentration to avoid falling down.
Rest by walking back down to the starting point. Do push-ups until you cannot do any more to work your upper body. Then, start to work your legs again by stepping up and down and then plank until you fail. Repeat this workout for around 15-30 minutes (depending on your ability).