High-Intensity Interval Training On An Exercise Bike

With so many varieties, variations, and options when it comes to exercising, it can be a little confusing to decide which one to go for.

Well, some might exercise amidst the lush green surroundings, a chirpy mood with refreshing air. The gym freaks will give their thumbs up to hitting their gym and working out to tone their body. Likewise, some of us just love the idea of working out in our home on our own time preferring our own comfort.

With so many variants available that help you exercise at home, recumbent exercise bikes are the most preferred by most people.

With extreme comfort to exercise in your home, it helps you by motivating you with its variant forms, levels of resistance, smart accessories, and features.

For those who are newbies in the field of exercising, let me brief you about a form of exercise called HIIT.

HIIT: Sneak Peek!

HIIT i.e., High-Intensity Interval Training also known as Sprint Interval Training is focused on cardiovascular exercise enabling you to alternate between high intensity and low-intensity workouts as per your fitness level.

Although there is no fixed duration whatsoever, the HIIT is recommended to be practiced for about 30 minutes, again depending upon your caliber.

HIIT Is Suitable For

Although HIIT does help you burn calories by reducing fat throughout the body, it doesn’t promise you to tone your muscles, or carve your body! Thus, if you are hoping to create wonders to fight against obesity, then, the exercise bike will not leave a remarkable impression!

Let’s hop HIIT on an exercise bike!

How does a HIIT workout on an exercise actually work?

A regular HIIT workout does not have a rigid duration. Depending on one’s strength and capability, one can start by switching to high intensity and low-intensity workouts say for 40-80 seconds, 30-90 seconds, etc totally depending on you.

The idea here is to engage yourselves in your workout being aware of the speed and time. Gradually, you can balance the workout by considering and practicing in an interval of 50-50 seconds.

By doing so, you will be exposing yourself to EPOC i.e., Excess Post-exercise Oxygen Consumption. As you ought to breathe heavily, you are making yourself breathe in the oxygen for a larger amount. Taking in oxygen for a larger amount of time helps in burning more amount of calories post your workout session!

Now that you are enriched with a little know-how knowledge of what a HIIT workout is. Let’s shift the spotlight on the benefits of performing HIIT on an exercise bike:

  • Let’s gear up your intensity level.
  • It can assist you in increasing the number of calories burnt.
  • Helps you build your stamina.
  • Helps you in the proper positioning of your alignments.
  • Let’s you strengthen your muscles, especially your glutes, quads, and other core muscles.

Time Flies!

Are you bored of looking at the clock while exercising? Does the slow ticking clock make you want to go nuts? Well, if you are also one of those, hop on!

HIIT is that kind of workout wherein you need not worry about bearing the pain of exercising for a whole one hour! Instead, HIIT breaks it into smaller chunks and thus makes your workout interesting, fun, different, and enjoyable!

You can set your pattern, again depending on your strength to withstand. Thus, setting your goals a little bit higher, and making your exercise a little bit fancier yet effective, you can reap the advantages by just hopping on an exercise bike! It not only lets you double your oxygen intake but also helps in boosting your stamina!

You do not have to be a professional!

With a series of HIIT workout patterns on an exercise bike available on the internet, you will not require any professional to guide you through. You can make it on your own by just choosing the right pattern of workout that matches your strength.

Just An Example

Warming Up!

So, for starters, let’s begin with some simple exercises of your choice to warm yourself up looking forward to a fun-filled, interesting workout! So, the warm-up can be for about 4-5 minutes.

Let’s Gear Up!

Start with practicing high-intensity workout for about 25-30 seconds. Now that you are tired, switch to low intensity for about a minute. You can repeat the low-intensity workout for about 3-4 minutes more.

Time To Switch!

Now that you have regained your strength, let’s switch to high intensity and this time aim for 35-40 seconds. Again, low-intensity mode is on for about a minute repeating it 3-4 times.

Now, switch back. Repeat.


You need to choose the bits of the exercise you are interested in. Thus, combining those smaller chunks and turning them into your pattern of working out can consume some time. But, it’s worth the time!

Increasing your workout time and building up your stamina will now be fun, entertaining, and less boring! Happy living! Happy exercising!

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