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I’m a pro cyclist and personal trainer – and this is the best 30 minute workout you can do without a bike

I'm a pro cyclist and personal trainer - and this is the best 30 minute workout you can do without a bike

Claire Steels holding a lunge If you’re tight on time and without a bike, then you can still get a lot of bang for your…

Tuesday, Dec 12

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Claire Steels holding a lunge If you’re tight on time and without a bike, then you can still get a lot of bang for your buck within 30 minutes from this bodyweight workout – which includes a varied mix of cardio and targeted strength exercises.

Obviously, you can’t replicate the same training session as you would do on a bike, but you can do a workout which complements the training that you’re doing on the bike. The following workout would also be a great addition to your training programme on an easier training day.

I’m a big fan of a time controlled format when I’m tight on time; it keeps me focused and ensures that I make the most of the time that I have. With 30 minutes I would suggest a circuit of eight exercises, completed over three progressive sets.

Claire Steels

Claire Steels is a British professional racing cyclist, who currently rides for the UCI Women’s World Tour Team, Israel Premier Tech Roland. In 2023 she clinched 3rd in the Durango Emakumeen Saria, just behind Ashleigh Moolman who won this UCI 1.1 one day race in Spain.

Steels also has a background in personal training, with over 10 years of industry experience and qualifications in kettlebell and circuit training, and more.

For the first set, start off with a reduced intensity and a shorter work period. This set can be used as a warm up set, and then the next two sets are where you can step up the intensity and load. If […]

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