How To Do HIIT On Stationary Bikes

If you’re looking for a good workout, then you likely already know that HIIT is a great way to maximize your fitness time.

Performing HIIT on a stationary bike allows you to control the pace you pedal and the resistance during the session.  Both of these instances gives you complete control of the HIIT workout.

HIIT Bike Workouts

There are many different HIIT workouts that can be performed on a stationary bike. Here are a few different workouts you can choose from.

Stationary Bike Workout #1


  • Time: 3-5 minutes
  • Resistance: Medium
  • Recovery Time: 10-12
  • Intense Intervals: 15-18


1. Perform HIIT for 30 seconds on high intensity, then 1 minute on low intensity. Repeat this interval four times.

2. Perform HIIT for 40 seconds on high intensity, then 1 minute on low intensity. Repeat this interval four times.

3. Perform HIIT for 30 seconds on high intensity, then 1 minute on low intensity. Repeat this interval four times.

Stationary Bike Workout #2

Warm Up

For your warm up, your bike should be set at low resistance. You should only pedal fast enough to increase your heart rate, but don’t overdo it.

1. Perform HIIT for 30 seconds on high intensity and you have 60 seconds of recovery. Your resistance level should be set to medium as you begin to pedal faster.

Your goal with this first interval is for an intensity of 7 or 8. On a simple scale from 1 to 10, 1 would be a basic stroll and 10 would be giving all you have to your body’s maximum level.

This high intensity should last 30 seconds. For 60 seconds, lower the resistance and your speed for one minute. Your intensity goal here is 3 or 4.

This interval will last for 1 minute.  These intervals need to be repeated a total of four times. The total time for the entire interval is 5-11 minutes.

2. For the second interval, you will perform the on and off method. The second entire interval will consist of four sets of intervals that will alternate from 1 minute on and 1 minute off for recovery.

When you are performing high intensity level intervals, your goal is to achieve a resistance of 8 or 9. Reaching an interval of 10 is even better.

The entire second interval will take 11-19 minutes to complete.

3. Interval three is the home stretch and will last between 19-25 minutes. Perform HIIT for 30 seconds on a high intensity.

Your goal here is to aim for a resistance level of a 7 or 8. Follow up with 1 minute of recovery.

Interval three should be repeated four times.

Maximizing Your HIIT Bike Workout

Of course, there’s more to it than simply showing up at the gym and putting in time on a stationary bike, right?

While HIIT training as an exercise regime is defined by exercising intensely over a short period of time, usually less than thirty minutes, there are a number of ways to maximize the efficiency of this exercise session on and off the bike.

Firstly, it is very important to be hydrated during your work out, so it is recommended to drink a lot of water before, after, and possibly even during the workout session itself.

In addition, it is also helpful to eat a balanced meal about one to two hours before training begins, since the calories, vitamins, minerals, and other nutrients consumed will act as fuel for the work out session.

The ideal diet should be comprised of a diverse and balanced array of proteins, carbohydrates, and fats. It should be noted that complete proteins should be chosen as opposed to incomplete ones, and complex carbohydrates chosen instead of simple ones.

Similarly, it is important not to consume too much fat, especially saturated fats or trans fats, and to choose instead a proportionate amount of mono-saturated fats like those found in extra virgin olive oil.

Another beneficial practice is to drink a cup of coffee before attempting a HIIT session, as caffeine increases the speed of the human body’s metabolic processes. In addition to these points, another helpful tip for making the most out of your HIIT workout is to include an appropriate warm up period before beginning and after the training session has completed.

These warm up and cool down periods should include a stretching regime that pays attention to every muscle group. It is also recommended to do some research on high-intensity interval training in order to find out how to further increase the efficiency and productivity of this specific exercise program.

After all, new research is being produced every day, and in order to make the most of your efforts, it is best to stay up to date with the latest discoveries and fitness news.

All in all, the best way to make the most of your HIIT workout is to be consistent in your exercise routine, and to give yourself rest days between sessions in order to allow the body to recuperate before challenging it again.

In this way, it is possible to make the most of your time and energy.

image credit: Flickr,

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