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HIIT Bike Workout Plans from 10-60 Minutes

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HIIT leaves a lot of unanswered questions for beginners. While everyone focuses on the quick benefits that it’s famous for, others are left asking simple questions like:

Can you do HIIT on a stationary bike?

Can you do HIIT on a stationary bike

Yes, you can do HIIT on a stationary bike since it is a cardio workout that will elevate your heartbeat and help you burn calories when performed with high intensity.

How long do you need to spend Hiit training on a bike?

How long do you need to spend Hiit training on a bike

While it depends upon your goal, it’s useful to know that as per research, a 2.5-minute HIIT bike workout can help you burn 220 calories, if you’re going at the very limit of your physical intensity.

Why am I not losing weight with HIIT cycling?

Losing fat requires a lot of effort, especially when you get to the stubborn fat that’s not moved for long.

Although it may not seem like it’s working, diet and exercise are the only sure way to ensure a healthy weight loss process.

While it may take time, this is the only scientific way of losing weight.

How can I do HIIT cycling?

How can I do HIIT cycling

HIIT cycling differs from normal cycling due to its high intensity, short interval and resting periods in between.

Normal cycling: Going at 10 mph for 5-10 minutes and resting for 1 minute

HIIT Cycling: Going at 30 mph for 2-5 minutes and resting for 2 minutes.

You can go for stationary bike HIIT workouts or even go outdoors.

However, since being outdoors can get risky, especially when you’re thinking of going as fast as you possibly can, it’s best that you consider a stationary bike HIIT workout.

Benefits of HIIT Bike Workouts

HIIT Burns Calories

HIIT Burns Calories

As explained above, HIIT bike workouts can help you burn a higher number of calories compared to normal cycling and even weighted workouts.

Studies show that HIIT can help you burn the same number of calories as weighted or normal cardio exercises in a shorter amount of time.

HIIT Increases Metabolic Rate

HIIT Increases Metabolic Rate

Researches have also shown HIIT to increase the metabolic rate of the body for an increased amount of time.

Compared to other forms of exercise, this was noted to be much higher in individuals who performed HIIT.

One particular study proved that 2 minutes of HIIT sprinting increased metabolism for over 24 hours.

This was found to be the same in individuals who had run at a normal pace for 30 minutes.

Combined with the fact that HIIT shifts the body’s metabolism to burn fat rather than carbs for energy, it’s proven that HIIT can help you burn additional calories, even after you’ve finished the exercise.

It Serves as Good Endurance

It Serves as Good Endurance

While HIIT isn’t an endurance workout, it certainly gives you similar benefits.

Research shows that 4 20-minute HIIT workouts per week improve the muscle’s oxygen consumption, making muscles as durable and strong as those of individuals who have been cycling continuously for 40 minutes per day.

HIIT Stabilizes Heart Rate and Blood Pressure

HIIT Stabilizes Heart Rate and Blood Pressure

A staple recommendation for obese, overweight and patients with hypertension, HIIT bike workouts are known to be effective in reducing blood pressure.

The effects of HIIT on overall heart health were much better in individuals who’d gone through HIIT training rather than those who didn’t.

HIIT 10-60 Minute HIIT Bike Workout Plans

10 Minute HIIT Bike Workout

Warm up for 1 minute, slowly increasing your pace from 0 to 65% of your maximum heart rate (MHR).

Turn it up to 75% of your MHR, going for at least 30 seconds.

Slow back down to 65% MHR for 15 seconds.

Repeat this 12 times.

20 Minute HIIT Bike Workout

Warm-up for 3 minutes cycling at 65% of your MHR.

This will increase the effect of the sudden change of pace as you go increase the pace to 75% of your MHR, going for at least 30 seconds.

Slow back down to 65% MHR for the same time (30 seconds).

Repeat this for 15 minutes.

Take 2 minutes to cool down at 65% of your MHR.

30 Minute HIIT Bike Workout

Warm up for 10 minutes cycling at 65% of your MHR.

This will increase the effect of the sudden change of pace as you go increase the pace to 75% of your MHR, going for at least 30 seconds.

Slow back down to 65% MHR for at least 60-90 seconds.

Repeat this for 15 minutes.

Take 5 minutes to cool down at 65% of your MHR.

40 Minute HIIT Bike Workout

Warm up for 10 minutes cycling at 65% of your MHR.

This will increase the effect of the sudden change of pace as you go increase the pace to 85% of your MHR, going for at least 30 seconds.

Slow back down to 65% MHR for 60 seconds.

Repeat this for 15 minutes.

Take 5 minutes to cool down at 65% of your MHR.

Tips for Making HIIT Bike Workouts More Efficient

There are ways you can increase the efficiency of your HIIT workouts by distinguishing the time you choose to work out.

Depending upon your individual routine (working hours, rest days, etc.) as well as your metabolism, there are going to be times when you’re able to burn more calories.

Similarly, your muscles will need time to recover after a long HIIT workout. Since we destroy them with HIIT, it’s going to require sufficient time to heal and become stronger.

This means you need to ensure that you’re not engaging in HIIT every day of the week.

It’s best to even out the workouts throughout the week after reading up on muscle recovery.