HIIT Bike Workout To Shed Maximum Pounds in Minimum Time

HIIT Bike Workout To Shed Maximum Pounds in Minimum Time

Are you one of those people who hate the monotony of slow and steady cardio that goes on for hours? Do you wish to find a better way for burning maximum calories in less time?

Well, that’s where the HIIT bike workout steps in. High-Intensity Interval Training (HIIT) is one of the most common acronyms in the fitness industry. Due to its vast range of benefits, most fitness enthusiasts have started performing HIIT.

You might have tried various exercise routines but it would be very hard to find anything as effective as a HIIT bike workout.

Moreover, exercising on a bike can be a perfect low-impact workout. It means that you don’t have to put in extra effort but still get maximum benefits out of your workout.

If you have used the stationary bike or any other type of bike for performing exercise before, you would have probably got bored. You wouldn’t want to be spinning the bike for hours and still not getting any benefits.

1. Why HIIT Bike Workout?

If you are still not compelled to try out the HIIT bike workout then let’s have a look at some of its benefits.

We are not just shooting up these benefits to motivate you to put on your shorts and go cycling. These perks are backed by research and facts.

1.1. Burn More Calories in Less Time

According to research, a HIIT workout can burn about 30% more calories than running, weight training, or any other type of strength training.

HIIT workouts are designed in such a way that they need a constant supply of energy throughout the exercise. We know that most of the energy that our body gets results from burning calories.

Another study also suggests that HIIT shifts the body’s metabolism towards utilizing fat for energy instead of carbs.

As you are not allowed to take a rest during most of the HIIT workouts. So, they require a drastically lower time commitment than any other type of exercise.

1.2. Your Metabolic Rate Stays High For Hours

Now, this is the most beneficial fact of HIIT that helps in losing fat. You might think that you burn calories that result in burning fat while you are exercising. Yes, that’s true.

But, what if we tell you that after a HIIT session, you keep burning calories for hours even while you are resting.

This phenomenon is known as the EPOC effect. Your body’s metabolism speeds up after a HIIT session. This increased metabolism results in increased consumption of oxygen which is needed to help the body return to its pre-exercise state.

So, what else do you want from your workout? Do the hard work for a few minutes and enjoy the benefits for more than 24-hours.

1.3. Helpful in Reducing Heart Rate and Blood Pressure

Hypertension or commonly known as high blood pressure is one of the most common risk factors for causing cardiovascular disorders.

According to research carried out in 2021, nearly 47% of the United States population suffers from hypertension.

Regular exercise is the most effective way to combat hypertension. But, HIIT workouts have proven to give some extra benefits in effectively controlling blood pressure.

1.4. Fewer Plateaus in Fat Loss

It’s quite common that your body stops losing weight after you follow an exercise pattern for a longer time. This is known as the weight loss plateau.

There are many reasons that can lead to plateaus. A common reason is that your metabolic rate slows down as you lose weight.

If you continue following the same exercise pattern then you won’t be pushing your body in achieving a higher metabolic rate due to which burning fat becomes impossible.

HIIT workouts are known for increasing metabolic rate effectively so you don’t have to worry about your weight loss journey being ceased.

2. Types of Bikes To Be Used For HIIT Bike Workout

There are various types of bikes available in the market that can make more than one way to perform a HIIT bike workout. Let’s have a look at all types of bikes that can be used for performing a HIIT bike workout.

2.1. HIIT Stationary Bike

This is the most common type of indoor bike. Most people have an image of a stationary bike in their mind wherever they hear the word indoor cycling.

If you are a beginner then this bike might be the best for you. These bikes have a low risk of causing injury. And, they are beneficial for strengthening the quads, glutes, hamstrings, and calves.

2.2. Spin Bike HIIT

What makes spin bikes different is their running mechanism. They come with a flywheel and fixed gear. The flywheels are heavy and you have to put a lot of force to get them moving.

Due to the flywheel on a spin bike, you can get a smooth ride which ensures to bring the factor of enjoyment in your exercise.

The spin bikes can give you a good HIIT workout because the flywheel is difficult to control once set in motion. You have to gradually slow it down using the force of your legs to slow the pedals.

2.3. Recumbent Bikes

A recumbent bike is the one that you would ride in a reclined position. These bikes are much more comfortable than others which makes them a good choice for beginners and elderly people.

The pedals are positioned in front of the body. You have a larger seat and full back support. Cycling on a recumbent bike ensures that you suffer from less upper body tension and muscle fatigue.

Although the recumbent bikes are comfortable to use it doesn’t mean that you can’t get a good HIIT workout from them.

3. Tried and Proven HIIT Bike Workout For Losing Fat

After reading the tremendous benefits of HIIT bike workouts, you must be motivated to step into the gym and start cycling.

So, we bring the most effective bike interval workout plans to maximize your fat burn.

3.1. 20-Minutes HIIT Bike Workout

This is a simple 20-minute bike interval workout that is based on different levels of exertion.

First, let’s have a look at what we mean by levels of exertion.

  • Easy: you will be cycling at a very slow pace. Imagine keeping a pace that you could hold all day long.
  • Medium: Start cycling a lighter faster than before. You should feel like you are doing some work but it’s maintainable for a long time. Your breathing might get a little heavier.
  • Hard: At this point, you should feel discomfort in your breathing pattern and fatigue in your muscles.
  • Maximum: Put in all the energy you got left in your muscles. Set the highest possible resistance. During this phase, you must give your maximum effort and want to get over the exercise ASAP.

Time Level Of Exertion Repetitions
First 5 Minutes (Warmup) Easy -
30 Seconds Hard 3
30 Seconds Medium
1 Minute Easy 1
1 Minute Hard 4
30 Seconds Medium
45 Seconds Maximum 4
15 Seconds Easy
2 Minutes Easy
5 Minutes (Cool-Down) Easy -

3.2. HIIT Stationary Bike Workout

Time Intensity Repetitions
5 Minutes Medium -
30 Seconds High 4
1 Minute Low
40 Seconds High 4
1 Minute Medium
1 Minute
30 Seconds Low 4
5 Minutes Low -

3.3. HIIT Stationary Bike Workout (Classic Tabata)

If you are a fitness enthusiast then you might have tried the classic Tabata strength workout. But, we bet that you would have never tried to perform a Tabata workout on a bike.

Well, now it's time that you try a Tabata workout on a stationary bike. Follow the intervals given below and make your fat cry.

3.4. Step Outdoor For HIIT Bike Workout

If you are not a big fan of indoor workouts and want to perform your exercises while breathing in the fresh air and enjoying the view then don’t worry.

You can perform HIIT bike workouts outdoors as well. You just need to find a place with a hill to add resistance to your workout.

We are not saying that you need to go to some hill station to perform your workout. Any steep road can also help you in giving the same effect.

3.5. Hill Interval Workout

Time Cycling Surface Repetitions
10 Minutes Flat road 1
2 Minute Accelerating up the hill 4
1-2 Minutes Ride easy to the bottom of the hill
2 Minutes Accelerating up the hill
5 Minutes Flat Road 1
2 Minute Accelerating up the hill 4
1-2 Minutes Ride easy to the bottom of the hill
2 Minutes Accelerating up the hill
10 Minutes Flat road 1

3.6. Flat-Road Sprint Interval Bike Workout

If you are worried that you can’t perform HIIT bike workout outdoors then this flat-road HIIT workout is for you.

This workout is also based on differences in intensities just as indoor bike workouts. However, this will be a much longer workout than you read above.

Time Speed Repetitions
15 Minutes Medium
2 Minutes Sprint 10
2 Minutes Medium
15 Minutes Light

4. Mistakes To Avoid

Before killing your HIIT bike workout, make sure to read these common mistakes so you can efficiently perform your HIIT workout.

4.1. Skipping The Warmup

Make sure to do warmup for the required time as mentioned in the table for every interval bike workout.

4.2. Doing Long and Frequent HIIT Sessions

Don’t let the greed of losing weight rapidly fool you. You will only be able to lose weight healthily when you take care of your recovery periods.

If you are a beginner then 2 HIIT workouts a week are enough for you. For the other days, you can try strength training or light cardio.

4.3. Take Care of Your Fluids

During a HIIT session, you could sweat up to more than a liter. Starting your workout by being well hydrated is the best way to ensure optimum performance.

4.4. Pre-Workout Meal

Make sure that you don’t perform HIIT bike workouts on an empty stomach. Eat a light carb diet before starting your HIIT session.

5. Conclusion

HIIT bike workout is the best way to shed maximum calories in less time. If you follow a busy routine and it’s difficult for you to make time for exercise then HIIT workouts are best for you.

Most of the HIIT workouts hardly require 20-30 minutes per session. Anyone can easily take some minutes out of their life to enjoy health benefits in the long term.

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