HIIT Training Tabata
HIIT training such as Tabata (20seconds of maximal exercise and 10 seconds of rest repeated 8 times for 4-minutes), has been shown to improve VO2max, improve insulin sensitivity and help reduce body fat percentage. The short and intense nature of this training also ensures that the catabolic effects associated with steady state, long-slow duration training are minimised and hypertrophy gains may even be accelerated in the lower extremities, particularly if we adopt a heavy resistance, sprint cycling approach using a indoor cycling bike.
Try introducing 2-3 Tabata sessions per week, at the tail end of your resistance training sessions. This will have more pronounced cardio vascular benefits than doing 1 half-hearted steady state session per week.