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Five HIIT bike workouts to try out at home

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Five HIIT bike workouts to try out at home

Woman doing HIIT bike workout



(Image credit: Getty)

HIIT bike workouts are a great way to ramp up your cardio sessions, while also boosting heart health and aerobic fitness. 

HIIT, or high intensity interval training, involves working at a vigorous level then backing off for a short recovery period. You repeat this again and again, with sessions typically lasting between 10 and 30 minutes. You can pump these sessions out doing bodyweight work – but you can also jump on one of the best exercise bikes (opens in new tab) for a HIIT session.

“HIIT bike workouts offer a lot of bang for your buck if you’re time poor as they burn a lot of calories very quickly,” says ex-professional cyclist Richard Lang, founder of cycling training app Spoked (opens in new tab).

“HIIT is mentally challenging and a great stress buster,” he says. “The intensity forces you to focus and stay in the moment, and by boosting cardiovascular health it can also decrease blood pressure.”

Other perks include weight loss, increased muscle mass, higher metabolism, aerobic capacity and the “afterburn effect”.  Indeed, a study published in Medicine & Science in Sports & Exercise (opens in new tab) journal found that participants burned almost 200 extra calories in the 14 hours after their HIIT workout. 

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Ready to try it? Richard Lang has created five HIIT bike workouts exclusively for LiveScience. Make sure you check out our handy guides to the different kinds of exercise bikes (opens in new tab) and rowing vs cycling (opens in new tab) before you begin.

But first, a quick warning – HIIT bike workouts can place a lot of stress on the body, so limit rides to three a week. It also puts a lot of strain on the heart, so avoid it if you have any doubts, or speak to a medical professional first.

Target effort

Man on exercise bike

(Image credit: Getty)

To help judge your desired target effort, use this 1-10 scale based on your ability to hold a conversation:  

  • 1 to 2 – can easily hold a conversation
  • 3 to 4 – can hold a conversation 
  • 5 to 6 – can speak a few sentences at a time 
  • 7 to 8 – can speak a couple of words at a time 
  • 9 – can only speak one word at a time
  • 10 – all out, can’t speak 

Workout 1: Sprints

Woman with prosthetic arm using exercise bike at gym

(Image credit: Getty)

A sprint-focused session that will start to bite over time. It’s important that you pace each sprint, as it’s the accumulation that will make it hurt. Use the time during the warm up to mentally prepare yourself for the session and if you need more time, take it. You want to be ready when the first 15-second sprint starts.  

Warm up: 15 min
Duration Target effort Cadence target (rpm) What to think about
2 min 1 to 2 80 to 100 rpm Slowly get ready for the workout.
7 min 3 to 7 80 to 100 rpm Over the next 7 mins, slowly increase your intensity. By the end you should be starting to sweat a little.
1 min 1 to 2 60 to 80 rpm Take a deep breath, the workout is going to begin. You can do this.
Workout: 15 min
Duration Target effort Cadence target (rpm) What to think about
15 sec 8 to 9 100 rpm During each sprint, focus on riding the same cadence (the number of revolutions of the pedals each minute) at the same resistance.
15 sec 1 to 2 70 – 80 rpm Focus on your breathing

Repeat the above workout eight times, for a total of four minutes, then rest for one minute (gently cycle while drinking some water). That should take a total of five minutes, including resting time. Finished resting? Hop back on your bike and repeat the whole thing two more times, which should give you a total workout time of 15 minutes, including a rest at the end of each set.

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Cool down: 5 min
Duration Target effort Cadence target (rpm) What to think about
3 min 3 to 4 80 to 100 rpm Reflect on how well you rode this workout.
2 min 1 to 2 60 to 100 rpm Spin the legs to flush out any remaining lactic (sting you feel).

Workout 2: One minute attacks

Woman using Peloton bike at home

(Image credit: Getty)

A minute of effort within a HIIT workout feels like five normal minutes, so you need to be prepared for this workout. The first few one minute efforts might feel ok, but it will catch up with you. Remember not to sprint too early within these efforts.  

Warm up: 11 min
Duration Target effort Cadence What to think about
2 min 1 to 2 80 to 100 rpm Slowly get ready for the workout.
8 min 3 to 7 80 to 100 rpm Over the next 8 min, slowly increase your intensity. By the end you should be starting to sweat a little.
1 min 1 to 2 60 to 80 rpm Take a deep breath, the workout is going to begin. You can do this.
Workout: 14 min
Duration Target effort Cadence What to think about
1 min 7 to 8 80 to 100 rpm Find the resistance and cadence that matches the 7 to 8 effort level – this will be your go-to for each effort.
1 min 1 to 2 70 to 80 rpm Focus on your breathing. This 1 min will be going quickly. In the last 10 sec, start preparing yourself for the next 1 min, so slowly start moving to the resistance target.

Repeat the above workout seven times, for a grand total of 14 minutes.

Cool down: 5 mins
Duration Target effort Cadence What to think about
3 min 3 to 4 80 to 100 rpm Reflect on how well you rode this workout.
2 min 1 to 2 60 to 100 rpm Spin the legs to flush out any remaining lactic (sting you feel).

Workout 3: Progressive punches

Man using exercise bike at home

(Image credit: Getty)

This can be a tricky workout to get right as the step down from the first 30 seconds to the second round is challenging. It’s important to make a note of the cadence you ride, as this cadence will become your benchmark to help you get your pacing right.  

Warm up: 9 mins
Duration Target effort Cadence What to think about
2 min 1 to 2 80 to 100 rpm Slowly get ready for the workout.
6 min 3 to 7 80 to 100 rpm Over the next 6 min, slowly increase your intensity. By the end you should be starting to sweat a little.
1 min 1 to 2 60 to 80 rpm Take a deep breath, the workout is going to begin. You can do this.
Workout: 6 min
Duration Target effort Cadence What to think about
30 sec 9 to 10 80 to 100 rpm A full gas effort where you’re holding the pace for the full 30 sec. You don’t want to be dying in the last 10 sec, push all the way to the line.
30 sec 7 to 8 80 to 100 rpm Aim to ride the same resistance as for the first 30 sec effort, but adjust your cadence. For example, ride the first 30 seconds (9 to 10 effort) at 100 rpm, then ride the second 30 seconds (7 to 8 effort) at 90 to 95 rpm.
2 min 1 to 2 70 to 100 rpm Spin the legs nice and easy.

Repeat the above workout four times, for a grand total of 16 minutes,

Cool down: 5 min
Duration Target effort Cadence What to think about
3 min 3 to 4 80 to 100 rpm Reflect on how well you rode this workout.
2 min 1 to 2 60 to 100 rpm Spin the legs to flush out any remaining lactic (sting you feel).

Workout 4: Riding down the steps

Exercise bike on sale: Woman working out on an exercise bike in her living room

(Image credit: Getty Images)

As you move through the workout the efforts become shorter, but so does the recovery in between. You’re looking for consistency within your efforts, so you don’t want to let go of the resistance or cadence in the last 30 seconds.  

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Warm up: 10 min
Duration Target effort Cadence What to think about
2 min 1 to 2 80 to 100 rpm Slowly get ready for the workout.
7 min 3 to 7 80 to 100 rpm Over the next 7 min, slowly increase your intensity. By the end you should be starting to sweat a little.
1 min 1 to 2 60 to 80 rpm Take a deep breath, the workout is going to begin. You can do this.
Workout: 16 min
Duration Target effort Cadence What to think about
4 min 9 to 10 80 to 100 rpm Aim to ride the same cadence and resistance you’ve picked for this 4 min effort for the remaining efforts.
3 min 1 to 2 70 to 100 rpm Keep it super easy. Don’t make your recovery hard, this allows you to dig deeper into the efforts.
3 min 9 to 10 80 to 100 rpm Pacing is key, as you don’t want to drop your cadence with the resistance you’re riding.
2 min 1 to 2 70 to 100 rpm Focus on your breathing, keep the effort level low and mentally prepare yourself for the next effort.
2 min 9 to 10 80 to 100 rpm The end is now in sight. If you have any extra energy you can start these efforts more aggressively.
1 min 1 to 2 70 to 100 rpm Focus on your breathing, keep the effort level low and mentally prepare yourself for the next effort.
1 min 9 to 10 80 to 100 rpm Last effort of the workout, dig deep. You’ve got this.
Cool down: 4 min
Duration Target effort Cadence What to think about
2 min 3 to 4 80 to 100 rpm Reflect on how well you rode this workout.
2 min 1 to 2 60 to 100 rpm Spin the legs to flush out any remaining lactic (sting you feel).

Workout 5: Various sprints

Does bike riding work your abs? Man riding exercise bike in the gym

(Image credit: Getty Images)

These sprints are going to test you. Start off with long sprints and throughout the workout they’ll become shorter. It’s key to ensure your time in-between the sprints provides real recovery. In the last five seconds of your recovery before the next sprint, make sure you’re ready to go again.  

Warm up: 10 min
Duration Target effort Cadence What to think about
2 min 1 to 2 80 to 100 rpm Slowly get ready for the workout.
7 min 3 to 7 80 to 100 rpm Over the next 7 mins, slowly increase your intensity. By the end you should be starting to sweat a little.
1 min 1 to 2 60 to 100 rpm Take a deep breath, the workout is going to begin. You can do this.
Workout part 1: 5 min
Duration Target effort Cadence What to think about
30 sec 8 to 9 90 rpm + You’re riding 5 x 30 sec sprints, so you need to be aware of your pacing. We’re looking for 5 consistent 30 sec sprints.
30 sec 1 tp 2 60 rpm + Spin the legs and prepare yourself for the next sprint.

 Repeat x 5 (5 mins). This is one set. Complete 10 x 30 sec efforts before you move onto the below

Workout part 2: 5 min
Duration Target effort Cadence What to think about
20 sec 8 to 9 90 rpm + You can ride these sprints more aggressively than the 30 sec effort. Again, you’re looking for consistency.
40 sec 1 to 2 60 rpm + Spin the legs and prepare yourself for the next sprint.

Repeat the above five times (for a total of five minutes)

Workout part 3: 5 min
Duration Target effort Cadence What to think about
10 sec 9 to 10 90+ rpm The last set of the sprints. Kick hard and hang on.
50 sec 1 to 2 60+ rpm Spin the legs and prepare yourself for the next sprint.

Repeat the above workout five times, for a total of five minutes.

Cool down: 5 min
Duration Target effort Cadence What to think about
3 min 3 to 4 80 to 100 rpm Reflect on how well you rode this workout.
2 min 1 to 2 60 to 80 rpm Spin the legs to flush out any remaining lactic (sting you feel).
Maddy Biddulph

Maddy is a freelance journalist and Level 3 personal trainer specializing in fitness, health and wellbeing content. She has been a writer and editor for 22 years, and has worked for some of the UK’s bestselling newspapers and women’s magazines, including Marie Claire, The Sunday Times and Women’s Health. Maddy loves HIIT training and can often be found working out while her two young daughters do matching burpees or star jumps. As a massive foodie, she loves cooking and trying out new healthy recipes (especially ones with hidden vegetables so the kids eat them). 

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Science

This 10-second test could measure your risk of death, study says

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This 10-second test could measure your risk of death, study says

Scientists may have found a way to measure your risk of death. A new study published in the British Journal of Sports Medicine posits that a 10-second balance test could help measure your overall risk of dying.

A 10-second test may be able to measure your risk of death

woman training balance
Balance can play a key part in your overall health. Image source: Amazon

The study was conducted by several scientists using a pool of 1,702 people aged between 51 to 75 years. They examined data about the participants taken between 2008 and 2020 and measured how well they could perform a 10-second one-legged balance test. The results, they say, could allow doctors to better measure your risk of death.

The 10-second test requires the participant to stand on one leg, with the free leg resting on the back of the standing leg. They then place their hands at their side and try to stay still. During the study, the participants were given three chances to complete the balance test. Around 20 percent were unable to complete the test. The number of people unable to complete it also increased with age.

Five percent of participants between 51 and 55 failed, while 8 percent between 56 and 60 failed. From there, 18 percent of people aged 61 to 65 failed, and then 37 percent of those 66 to 70 years of age failed. Finally, 54 percent of people between 71 and 75 years of age failed the test to measure their risk of death.

Measuring mortality

Doctor in a face mask with microscopeImage source: JHDT Productions/Adobe

The researchers found that most who failed the balance test tended to have higher body weights, or suffered from cardiovascular disease, type-2 diabetes, or high cholesterol. Additionally, after they adjusted the findings for age, sex, and existing health conditions, the scientists believe those who failed had an 84 percent increased risk of death over the next seven years.

But how does it work? These findings are intriguing, to say the least. However, it is important to look at the wider picture that the doctors were painting here. This balance test may be able to measure your risk of death. However, it isn’t a way to prevent heart disease, diabetes, or any other diseases. It’s simply an “all-cause mortality” test.

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Balance is an important aspect of our body. And many doctors believe that balance can be a good indicator of how healthy a person is. Since the test only takes 10 seconds to complete it isn’t a bad way to measure the possible risk of death. However, it also isn’t going to tell you any in-depth information about your risk of any diseases or other issues.

As such, the researchers are pushing for the balance test to be added to regular doctor visits. Alongside the other tests we run, it could increase the chance of catching diseases or issues before they advance. There are, of course, other things you can do to reduce your risk of death, like watching less TV each day.

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What to watch on Peacock: New movies and shows in July 2022

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What to watch on Peacock: New movies and shows in July 2022

If you’re looking for any new originals to watch on Peacock in July 2022, you’ve got a few intriguing options. At the top of the list is a new dark comedy called The Resort, created by Andy Siara (Palm Springs) and starring William Jackson Harper (The Good Place) and Cristin Milioti (Palm Springs). Other highlights include Trigger Point, Hart to Heart, and Love Island. There will also be new The Office: Superfan Episodes in July.

You can watch some shows on Peacock for free on sign up for Premium right here.

New releases on Peacock coming in July 2022

Streaming July 1

  • Armageddon, 1998
  • American Pie, 1999
  • American Pie 2, 2001
  • American Reunion, 2012
  • American Wedding, 2003
  • Antz, 1998*
  • Away We Go, 2009
  • The Bad Guys, 2022*
  • Batman, 1989
  • Batman & Robin, 1997
  • Batman Forever, 1995
  • Batman Returns, 1992
  • The Big Lebowski, 1998
  • The Big Wedding, 2013*
  • Blue Crush, 2002
  • Blue Crush 2, 2011
  • Blue Valentine, 2011*
  • Born On The Fourth of July, 1989
  • Bridesmaids, 2011*
  • Bring It On Again, 2004
  • Bring It On: All or Nothing, 2006
  • Bulletproof, 1996
  • Cast Away, 2000
  • The Change-Up, 2011
  • Cowboys & Aliens, 2011
  • Crimson Tide, 1995
  • Date Night, 2010
  • Dazed and Confused, 1993
  • Dodgeball: A True Underdog Story, 2004
  • End Of The Line: The Women of Standing Rock, 2004
  • Eternal Sunshine of the Spotless Mind, 2004
  • Gnomeo & Juliet, 2011
  • Fantastic Four, 2005
  • Field of Dreams, 2005*
  • For Love of the Game, 1999
  • Forgetting Sarah Marshall, 2008*
  • Fried Green Tomatoes, 1991
  • Get Him to the Greek, 2010
  • Harry Potter and the Chamber of Secrets, 2002
  • Harry Potter and the Deathly Hallows – Part 1, 2010
  • Harry Potter and the Deathly Hallows – Part 2, 2011
  • Harry Potter and the Goblet of Fire, 2005
  • Harry Potter and the Half-Blood Prince, 2009
  • Harry Potter and the Order of the Phoenix, 2007
  • Harry Potter and the Prisoner of Azkaban, 2004
  • Harry Potter and the Sorcerer’s Stone, 2001
  • He’s Just Not That Into You, 2009
  • Honey, 2003
  • Honey 2, 2011
  • I Think I Love My Wife, 2007
  • John Wick, 2014*
  • John Wick: Chapter 2, 2017*
  • John Wick: Chapter 3 – Parabellum, 2019*
  • Just Go With It, 2011*
  • Liar, Liar, 1997
  • Little Fockers, 2010
  • Looper, 2012
  • Lucy, 2014*
  • Major Payne, 1995
  • Marley & Me, 2008
  • Meet the Fockers, 2004
  • Meet the Parents, 2000
  • Mystery Men, 1999
  • Ocean’s Eleven, 2001
  • Ocean’s Twelve, 2004
  • The Other Guys, 2010
  • Robots, 2005
  • The Rock, 1996
  • Role Models, 2008
  • Shallow Hal, 2001
  • Shark Tale, 2004*
  • A Simple Favor, 2018
  • Sisters, 2015*
  • The Skulls II, 2002
  • The Skulls III, 2004
  • The Skulls, 2000
  • Stick It, 2006
  • Trainwreck, 2015*
  • Tremors, 1990*
  • Tremors 3: Back To Perfection, 2001
  • Tremors 4: The Legend Begins, 2004
  • Tremors 5: Bloodlines
  • Tremors 6: Cold Day In Hell, 2018
  • Tremors II, 1996
  • Unbreakable, 2000
  • What’s Love Got To Do With It, 1992
  • You Don’t Mess with the Zohan, 2008*
  • American Greed, Season 14
  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Shrink, Season 1
  • Snapped, 19-23
  • Southern Charm, Season 8, New Episode (Bravo)
  • Top Chef Last Chance Kitchen, Season 15-18
  • IndyCar – Mid-Ohio
  • Tour de France – Stage 1
  • Watch What Happens Live, Season 19, New Episode (Bravo)

Streaming July 2

  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Breeders Cup Challenge
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • IMSA  – CTMP
  • IndyCar – Mid-Ohio*
  • Pro Motocross – Red Bud
  • Tour de France – Stage 2*
  • WWE Money in the Bank*

Streaming July 3

  • Tour de France – Stage 2*
  • Indy Car – Mid-Ohio*
  • IMSA – Sportscar Grand Prix
  • MLB Sunday Leadoff – Kansas City Royals at Detroit Tigers*

Streaming July 4

  • Below Deck Mediterranean, Season 7, New Episode (Bravo)
  • Growing Up Chrisley, Season 3
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Macy’s 4th of July Fireworks Spectacular
  • Ukraine: Answering the Call (NBC)

Streaming July 5

  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Dateline: The Last Day, Season 1, New Episode (Peacock Original)* 
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Tour de France – Stage 4*
  • USA Softball vs. Australia*
  • USA Softball vs. Japan*

Streaming July 6

  • Amor Valiente, Season 1, New Episode (Telemundo)
  • America’s Got Talent, Season 17, New Episode (NBC)
  • Dancing With Myself, Season 1, New Episode (NBC)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Tour de France – Stage 5*

Streaming July 7

  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Tour de France – Stage 6*
  • The Real Housewives of Beverly Hills, Season 12, New Episode (Bravo)
  • The Real Housewives of Dubai, Season 1, New Episode (Bravo)
  • The Real Housewives Ultimate Girls Trip S2, New Episode (Peacock Original)*  

Streaming July 8

  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Southern Charm, Season 8, New Episode (Bravo)
  • Trigger Point, Season 1, All Episodes (Peacock Original)* 
  • Tour de France – Stage 7*

Streaming July 9

  • American Century Championship
  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Tour de France – Stage 8*
  • Pro Motorcross 2022 – Southwick

Streaming July 10

  • American Century Championship
  • MLB Sunday Leadoff – Los Angeles Angels at Baltimore Orioles*
  • Tour de France – Stage 9*

Streaming July 11

  • Below Deck Mediterranean, Season 7, New Episode (Bravo)
  • Curious George, 2006
  • Days of Our Lives: Beyond Salem, Season 2, Episode 1 (Peacock Original)* 
  • Married to Medicine: Atlanta, Season 9, New Episode (Bravo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • The Real Housewives of Atlanta, Season 14, New Episode (Bravo)
  • The Real Housewives of Potomac, Season 6
  • The Shallows, 2016*
  • Watch What Happens Live, Season 19, New Episode (Bravo)
  • Who Do You Think You Are? Season 1, New Episode (NBC)

Streaming July 12

  • American Ninja Warrior, Season 14, New Episode (NBC)
  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Dateline: The Last Day, Season 1, New Episode (Peacock Original)*

  • Days of Our Lives: Beyond Salem, Season 2, Episode 2 (Peacock Original)* 
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Tour de France – Stage 10*

Streaming July 13

  • America’s Got Talent, Season 17, New Episode (NBC)
  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Dancing With Myself, Season 1, New Episode (NBC)
  • Days of Our Lives: Beyond Salem, Season 2, Episode 3 (Peacock Original)* 
  • Doom, 2005*
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Make Do & Mend, Season 2*
  • Tour de France – Stage 11*
  • Watch What Happens Live, Season 19, New Episode (Bravo)

Streaming July 14

  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Days of Our Lives: Beyond Salem, Season 2, Episode 4 (Peacock Original)* 
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • Hart to Heart, Season 2, Episodes 1-2, (Peacock Original)* 
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • The Open Championship – Round 1*
  • The Real Housewives of Beverly Hills, Season 12, New Episode (Bravo)
  • The Real Housewives of Dubai, Season 1, New Episode (Bravo)
  • The Real Housewives Ultimate Girls Trip S2, New Episode (Peacock Original)*  
  • Tour de France – Stage 12*
  • Watch What Happens Live, Season 19, New Episode (Bravo)

Streaming July 15

  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Days of Our Lives: Beyond Salem, Season 2, Episode 5 (Peacock Original)* 
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Nash Bridges, 2021
  • IndyCar – Streets of Toronto
  • Southern Charm, Season 8, New Episode (Bravo)
  • The Open Championship – Round 1*
  • Tour de France – Stage 13*
  • Watch What Happens Live, Season 19, New Episode (Bravo)
  • World Track & Field Championships*

Streaming July 16

  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • IMSA – Lime Rock
  • IMSA – Toronto – Porsche Carrera Cup
  • IndyCar – Streets of Toronto
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • MLB All-Star Futures Game*
  • Tour de France – Stage 14*
  • The Open Championship – Round 3
  • World Track & Field Championships

Streaming July 17

  • IndyCar – Streets of Toronto
  • MLB Sunday Leadoff – Kansas City Royals at Toronto Blue Jays*
  • The Open Championship – Final Round
  • Tour de France – Stage 15*
  • World Track & Field Championships

Streaming July 18

  • Below Deck Mediterranean, Season 7, New Episode (Bravo)
  • El Señor de los Cielos, Season 4-7
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Married to Medicine: Atlanta, Season 9, New Episode (Bravo)
  • The Real Housewives of Atlanta, Season 14, New Episode (Bravo)
  • Watch What Happens Live, Season 19, New Episode (Bravo)
  • Who Do You Think You Are? Season 1, New Episode (NBC)
  • World Track & Field Championships

Streaming July 19

  • American Ninja Warrior, Season 14, New Episode (NBC)
  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Dateline: The Last Day, Season 1, New Episode (Peacock Original)* 
  • Exhumed, Season 2, All Episodes (Oygen)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Love Island, Season 4, New Episode (Peacock Original)* 
  • Snapped, Season 31, New Episode (Oxygen)
  • Tour de France – Stage 16*
  • Watch What Happens Live, Season 19, New Episode (Bravo)
  • World Track & Field Championships

Streaming July 20

  • America’s Got Talent, Season 17, New Episode (NBC)
  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Dancing With Myself, Season 1, New Episode (NBC)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Love Island, Season 4, New Episode (Peacock Original)* 
  • Tour de France – Stage 17*
  • Watch What Happens Live, Season 19, New Episode (Bravo)
  • World Track & Field Championships

Streaming July 21

  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • Hart to Heart, Season 2, Episodes 3-4, (Peacock Original)* 
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Love Island, Season 4, New Episode (Peacock Original)* 
  • The Real Housewives of Beverly Hills, Season 12, New Episode (Bravo)
  • The Real Housewives of Dubai, Season 1, New Episode (Bravo)
  • The Real Housewives Ultimate Girls Trip S2, New Episode (Peacock Original)*  
  • Tour de France – Stage 18*
  • Watch What Happens Live, Season 19, New Episode (Bravo)
  • World Track & Field Championships

Streaming July 22

  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • IndyCar – Iowa*
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Love Island, Season 4, New Episode (Peacock Original)* 
  • Southern Charm, Season 8, New Episode (Bravo)
  • Tour de France – Stage 19*
  • Watch What Happens Live, Season 19, New Episode (Bravo)
  • World Track & Field Championships

Streaming July 23

  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • IndyCar – Iowa*
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Love Island, Season 4, New Episode (Peacock Original)* 
  • The Senior Open Championship
  • Tour de France – Stage 20*
  • World Track & Field Championships

Streaming July 24

  • IndyCar — Iowa
  • Love Island, Season 4, New Episode (Peacock Original)* 
  • MLB Sunday Leadoff – Chicago Cubs at Philadelphia Phillies*
  • The Senior Open Championship
  • Tour de France – Stage 21*
  • Tour de France Femmes – Stage 1
  • World Track & Field Championships

Streaming July 25

  • Below Deck Mediterranean, Season 7, New Episode (Bravo)
  • Married to Medicine: Atlanta, Season 9, New Episode (Bravo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • The Real Housewives of Atlanta, Season 14, New Episode (Bravo)
  • Tour de France Femmes – Stage 2
  • Watch What Happens Live, Season 19, New Episode (Bravo)
  • Who Do You Think You Are? Season 1, New Episode (NBC)

Streaming July 26

  • American Ninja Warrior, Season 14, New Episode (NBC)
  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Love Island, Season 4, New Episode (Peacock Original)* 
  • Snapped, Season 31, New Episode (Oxygen)
  • Tour de France Femmes – Stage 3
  • U.S. Swimming National Championships – Day 1
  • Watch What Happens Live, Season 19, New Episode (Bravo)

Streaming July 27

  • America’s Got Talent, Season 17, New Episode (NBC)
  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Love Island, Season 4, New Episode (Peacock Original)* 
  • Tour de France Femmes – Stage 4
  • U.S. Swimming National Championships – Day 2
  • Watch What Happens Live, Season 19, New Episode (Bravo)

Streaming July 28

  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • Hart to Heart, Season 2, Episodes 5-6, (Peacock Original)* 
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Love Island, Season 4, New Episode (Peacock Original)* 
  • The Real Housewives of Beverly Hills, Season 12, New Episode (Bravo)
  • The Real Housewives of Dubai, Season 1, New Episode (Bravo)
  • The Resort, Season 1, Episodes 1-3 (Peacock Original)*
  • Tour de France Femmes – Stage 5
  • U.S. Swimming National Championships – Day 3
  • Watch What Happens Live, Season 19, New Episode (Bravo)

Streaming July 29

  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Love Island, Season 4, New Episode (Peacock Original)* 
  • IndyCar – Indianapolis
  • Southern Charm, Season 8, New Episode (Bravo)
  • Tour de France Femmes – Stage 6
  • Watch What Happens Live, Season 19, New Episode (Bravo)

Streaming July 30

  • Amor Valiente, Season 1, New Episode (Telemundo)
  • Hasta Que La Plata Nos Separe, Season 1, New Episode (Telemundo)
  • La Casa de los Famosos, Season 2, New Episode (Telemundo)
  • Love Island, Season 4, New Episode (Peacock Original)* 
  • NASCAR Xfinity Series Race – Indianapolis
  • Nitro Rallycross – Sweden
  • IndyCar — Indianapolis
  • Tour de France Femmes – Stage 7
  • WWE SummerSlam*

Streaming July 31

  • Love Island, Season 4, New Episode (Peacock Original)* 
  • Nitro Rallycross – Sweden
  • MLB Sunday Leadoff – Detroit Tigers at Toronto Blue Jays*
  • Tour de France Femmes – Stage 8
  • US Classic Gymnastics – Men’s

That’s everything coming to Peacock throughout the month of July 2022. We’ll be back next month with all of the latest movies and shows.

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Jacob started covering video games and technology in college as a hobby, but it quickly became clear to him that this was what he wanted to do for a living. He currently resides in New York writing for BGR. His previously published work can be found on TechHive, VentureBeat and Game Rant.

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A fan-favorite Netflix reality show just got renewed for seasons 6 and 7

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A fan-favorite Netflix reality show just got renewed for seasons 6 and 7

Most Netflix original shows tend to get the ax from the streamer around Seasons 3 or, in rare cases, a fourth season of the series. But not when it comes to the glamorous real estate ladies of Selling Sunset, the guilty pleasure Netflix show that just got picked up by the streamer for two more seasons (#s 6 and 7).

Name almost any Netflix show you can think of, and chances are its run has ended at least two and probably three seasons behind where Selling Sunset will be once Season 7 rolls around. And not only that — this dishy, buzz-worthy show that celebrates the wealth porn of the 1 percenters has already inspired two spinoffs (Selling Tampa, and Selling the O.C.).

Will there be a season 6 of Selling Sunset?

Netflix announced on Thursday that its Emmy-nominated docusoap will have at least two more seasons. And not only that — production is set to get underway later this summer.

The show takes place amid the high-end world of LA real estate, and it follows the successful female realtors who work together at The Oppenheim Group, an agency where the competition is cutthroat and the gorgeous surroundings of the Hollywood Hills and Sunset Strip belie the hard work required to “make it.”

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Moreover, Netflix announced the Selling Sunset news in tandem with the announcement of a slew of other new show details. They include premiere dates for several real estate-themed series coming to the streamer, like:

  • How to Build a Sex Room (Debuts July 8)
  • Dream Home Makeover Season 3 (Debuts July 27)
  • Instant Dream Home (Debuts August 10)
  • Selling the O.C. (Debuts August 24)
  • Designing Miami (Coming September 21)
  • Buying Beverly Hills (Fall debut TBA)
  • Buy My House (Fall debut TBA)

“Luxe real estate. Major drama.”

For those who haven’t checked it out yet, Netflix promises that Selling Sunset viewers will get episode after episode of “luxe real estate” and “major drama.”

The show follows a group of the city’s most successful female realtors who all work under the same roof, who “work hard and play harder, as they compete with the cutthroat LA market and each other. These ladies will do what it takes to make it to the top of their game, all while trying to keep their personal lives intact.”

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selling sunset netflix
Mary Fitzgerald, shown in episode 2 of Netflix’s “Selling Sunset,” Season 5. Image source: Netflix

Season 5 of Selling Sunset currently has a percent 100 percent critics score on Rotten Tomatoes. All 11 episodes of the latest season are streaming now on Netflix. And that total includes the season’s reunion episode, for which host Tan France (from Netflix’s Queer Eye) leads a discussion with the cast about the show and their lives today.


More Netflix coverage: For more Netflix news, check out the latest new Netflix movies and series to watch.

Andy Meek profile photo

Andy Meek is a reporter based in Memphis who has covered media, entertainment, and culture for over 20 years. His work has appeared in outlets including The Guardian, Forbes, and The Financial Times, and he’s written for BGR since 2015. Andy’s coverage includes technology and entertainment, and he has a particular interest in all things streaming. Over the years, he’s interviewed legendary figures in entertainment and tech that range from Stan Lee to John McAfee, Peter Thiel, and Reed Hastings.

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