Best HIIT (High Intensity Interval Training) Bike Workouts –
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HIIT (High Intensity Interval Training) has been around for the past few years, and for some good reasons, it gained a lot of following among fitness enthusiast, beginners and professionals alike. Don’t get me wrong, cycling at a steady pace is also good for burn calories but interval training has proven effectiveness in achieving faster results in lesser time. Sounds tough?

When you choose to perform a HIIT workout, it means you need to work double time regardless which of the cardio machines you are using. The main reason why exercisers opt for this routine is to fight boredom and increase interest in the workout. In this article, we share to you more about interval training on a fitness bike and 3 of the best routines you can do incorporate to your existing workout regimen.

Why HIIT Bike Workout

HIIT bike workouts can boost your metabolism, burn fats, increase muscle insulin sensitivity, and help you save time. So if you are a busy person looking for an efficient workout, interval bike training is your way to go.  With an indoor cycling workout, you will not just strengthen your core and lower body muscles might as well lower your risk of heart diseases and cholesterol problems.

When you search the internet for the best and widely used HIIT bike routines, you will be overwhelmed by the results making it hard to select the best one. To help you out, we have listed a 10-minute, 20-minute and 30-minute interval workout you can perform to vary your HIIT bike routine. These workout plans are from some of the well-known fitness and health websites so if you are ready to try your hand at HIIT, just print out these three circuits.

Workout Reminders

Before diving into the real action, here are some important reminders you need to bear in mind.

  • Warm up is essential. All workouts require for a 5 minute warm up at maximum.
  • Consult your doctor before doing any physical activities especially if you had recent medical conditions.
  • Always wear the right and comfortable clothes.
  • Keep a towel and a bottle of water handy to prevent dehydration.

10-Minute Interval Cycling Workout

If your goal is to increase your endurance and train for a running competition, this 10-minute HIIT workout from is for you. During the high-intensity period, go as fast as you can with your bike at 15 resistance level. On the other hand, during the recovery period keep your speed at 50 rpm without resistance. Print this plan for your personal use.


20-Minute Interval Cycling Workout

In one of our articles, we already shared a 20-Minute HIIT Cycling Workout plan from Top Fitness Mag you can try if you only got 20 minutes available every day. It has an alternating high and low-intensity period with just about the right duration. Newbie and professionals alike will definitely enjoy this workout. You are more than welcome to have a copy of this quick but fat burning HIIT workout and bring it with you every time you go to the gym.

30-Minute Interval Cycling Workout

Do you want to level up your bike exercise? If yes, then you will love this 30-minute extreme HIIT workout from My Fitness Pal designed by Michelle Portalatin - triathlon coach and founder of Pure NRG Fitness. This workout plan is an excellent choice if your objective is to lose weight or train for a race.



Your Best Choices of Fitness Bike

If you are looking for a budget-friendly fitness bike you can use to pursue your fitness activities at home, try ProForm 8.0 EX Exercise Bike. It has 25 digital levels or resistance, iFit Coach Ready, 30 preset workouts, charging port and audio system. For optimum comfort, ProForm 8.0 EX Exercise Bike is built with adjustable seat height, transport wheels, and cool fan.

In case you are ready to invest in a much expensive bike, you can go for ProForm Tour De France 1.0 Exercise Bike that offers a lot of exciting features. It boasts the 15% incline and decline levels, silent magnetic resistance, iFit Coach and commercial grade frame. Extras include a tablet holder, dual water bottle holder, LED display, and iPod compatibility. ProForm Tour De France 1.0 Exercise Bike is ideal for those who are looking for a powerful machine with unparalleled stability.

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