What do you really want? Lose weight? Build muscle? Develop high levels of stamina and physical endurance? Most people want to achieve these things nowadays. The problem is that we all are short of time. Our busy lives make us forget about our fitness conditions and overall health.
How to find a working solution when we don’t have the time to do so? Lately, the answer to this question has been HIIT: High-Intensity Interval Training. This widely popular fitness trend has become a powerful resource for people looking for results but doesn’t have too many time to invest in these activities.
But the exact matter today is HIIT bike, which represents all these amazing and highly effective workouts we can do on an exercise bike. These are truly demanding and take us to the next level. Results will come as a natural consequence of such sacrifices.
Why Should You Try HIIT Bike Workout?
There are many reasons to make use of HIIT bike. If you want to experience health results fast, this is a proven way to do so. Also, if you spend too many time at the office and attending your business matters, making almost impossible to work out several times a week, this is a solution.
HIIT bike is all about having an exercise bike at hand and around 20 minutes to invest. These workouts are quick but highly effective. Should you try them? It depends. Are you willing to see results in a healthy way? Are you capable of putting your mental boundaries aside?
Not only HIIT bike workouts are crazy demanding; all the workouts related to HIIT are made to take us to the very limit, both physically and mentally. They are intense and squeeze every single minute you invest for maximum results. You will feel pain, extreme exhaustion, and the desire to quit. But the results worth it.
In the end, it will depend on you entirely. If you dare, in the following lines you will find some of the best HIIT cycling workouts.
Workout #1 – Mid Resistance
This one is well-known among cyclist that take the road with real commitment. By using it three times a week, you can become fit enough to perform nicely outdoors. They execute it in an exercise bike, just like the other workouts, for enhanced safety. It comes like this:
- 10 minutes for warming up, slowly cycling and stretching the legs.
- Engage full speed for 30 seconds.
- Slow down to warming speed for 60 seconds.
- Engage full speed for 30 seconds.
- Slow down for 60 seconds.
- Engage full speed for 30 seconds.
- Slow down for 60 seconds.
- Engage full speed for 30 seconds.
- Slow down for 60 seconds.
- Engage full speed for 30 seconds.
- Go to rest mode, slowing down for 5 minutes.
Workout #2 – Mid Resistance
The following workout has an ascending structure that makes every stage more difficult than the one that came before. It’s highly demanding and significantly harder than the #1 on our list.
- 10 minutes for warming up, slowly cycling and stretching the legs.
- Engage full speed for 10 seconds.
- Slow down to warming speed for 30 seconds.
- Engage full speed for 20 seconds.
- Slow down for 30 seconds.
- Engage full speed for 30 seconds.
- Slow down for 60 seconds.
- Engage full speed for 40 seconds.
- Slow down for 60 seconds.
- Engage full speed for 50 seconds.
- Slow down for 2 minutes.
- Engage full speed for 60 seconds.
- Go to rest mode, slowing down for 5 minutes.
Workout #3 – Mid Resistance
Gale Bernhardt, the acclaimed Olympic coach, recommends this one to burn fat beyond expectations. It has a decreasing design, just the opposite as the previous workout. It comes like this:
- 10 minutes for warming up, slowly cycling and stretching the legs.
- Engage full speed for 45 seconds.
- Slow down to intermediate effort for 4:15 minutes.
- Engage full speed for 40 seconds.
- Slow down to intermediate effort for 4:20 minutes.
- Engage full speed for 35 seconds.
- Slow down to intermediate effort for 4:25 minutes.
- Engage full speed for 30 seconds.
- Slow down to intermediate effort for 4:30 minutes.
- Engage full speed for 25 seconds.
- Slow down to intermediate effort for 4:35 minutes.
- Engage full speed for 20 seconds.
- Slow down to intermediate effort for 4:40 minutes.
- Engage full speed for 15 seconds.
- Go to rest mode, slowing down for 2 minutes.
Workout #4 – Low Resistance
If you are intimidated by the previous workouts, we bring you something friendlier. You can do this one without worrying about your fitness level.
- 5 minutes for warming up, slowly cycling and stretching the legs.
- Engage full speed for 30 seconds.
- Slow down to warming speed for 1 minute.
- Engage full speed for 30 seconds.
- Slow down to warming speed for 1 minute.
- Engage full speed for 40 seconds.
- Slow down to warming speed for 1 minute.
- Engage full speed for 40 seconds.
- Slow down to warming speed for 1 minute.
- Engage full speed for 30 seconds.
- Slow down to warming speed for 30 seconds.
- Engage full speed for 30 seconds.
- Go to rest mode, slowing down for 5 minutes.
The Bottom Line
The most important thing about HIIT bike workouts is to begin doing them and never quit. At first, it can be really hard. This is a highly demanding type of exercise but results totally worth the sacrifice.
After a few weeks, you will notice the first highly relevant changes for your body. At that point, you will need to readjust your favorite workouts and make them more difficult. If you don’t do it, you could reach a fitness plateau. Nevertheless, HIIT is demanding and intense, so be careful. Always have at hand resources to replenish your energy and maintain yourself hydrated.