Efficient Use of 10 Minutes on a Stationary Bike—HIIT or Steady State?

Training Q&A [Moderated]
1

Hi Drs,

Thanks to your persistent encouragement over the past couple of years, I’ve finally come around to the idea that incorporating some cardio alongside strength training is a smart move for optimizing overall health. I’m 41 years old and follow a barbell-based strength training program 3–4 times per week.

A couple of years ago, I also made a conscious effort to increase my daily activity level. Now I walk at least 10,000 steps every day. Every morning, I carry my 5-year-old daughter to kindergarten—a 15-minute walk that puts me in Zone 1 (I can talk comfortably, but singing would be a stretch). On the way home, I take a longer route for a brisk 20-minute walk. I also stay active shooting baskets with my 8-year-old son about twice a week.

That said, I’m not eager to dedicate much more time to structured cardio—I simply don’t enjoy it, and as a working father of two with a responsible job, time is tight. However, on Saturdays when we’re at my in-laws’, I have a 10-minute window I like to use on their stationary bike. I usually ride at a steady, fast pace, where by around minute 3, I’m no longer able to speak in full sentences.

My question is: how can I make the most of those 10 minutes on the bike? Would it be more beneficial to incorporate some high-intensity intervals (HIIT), like short sprints, instead of just riding at a steady hard pace?

Thanks for your great content.

Torsten

2

Torsten,

Glad our persistence finally paid off haha. In this situation, I don’t think 10-minutes per week is going to do anything one way or another. If you’re happy to keep doing what you’re doing right now, great. I’m just not too spun up (pun intended) on coaching anything specific here.

I do think that some more structured (non walking) conditioning would likely benefit your health, but that’s going to be a up to your schedule and preferences.

3

Hi Jordan,

Thanks for your reply. I had a feeling you might say something like that. I’ll really have to dig deep to motivate myself to do more structured, non-walking cardio—it’s just not something I enjoy. Maybe in a few years, when my son is a bit older, I can start playing some competitive one-on-one basketball with him. That might be a fun way to get it in.

That said, I have to admit that since increasing my walking, I’ve been able to significantly reduce my rest times between barbell sets, which has helped condense my workouts quite a bit.