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How to Get a HIIT Indoor Bike Workout

Last Updated on March 8, 2021 by Jeff

HIIT Indoor Bike Workout

Cycling on the Keiser M3 Plus

Whether you’re an avid Spinning class enthusiast or have never touched a indoor bike at the gym, anyone can get a ton of benefit from performing a high-intensity interval training (HIIT) on a this awesome piece of equipment.  In general, HIIT workouts are becoming more widely used because you can get your heart-rate up quickly and safely and complete a workout that is as beneficial as a longer workout.  HIITs are almost always made up of a short period of high-intensity activity followed by a short rest period.  That process is repeated usually around 8 to 10 times.

We’re going to focus on a simple but effective HIIT workout routine that will get your heart pumping and save you time!

*As with any new exercise regimen, check with your doctor first if you have concerns. The idea is to do good, not harm.

To start, be sure to warm up on the bike for 2-5 minutes:

Indoor Bike WorkoutStart at a very low resistance and increase as you warm up to a beginning resistance level.

How to find your resistance range:

Find a low intensity resistance (easy to do) and a high intensity resistance (very difficult).

These will be your reference points for the workout.

Then begin the HIIT Workout:

  1. 1.  For 45-60 seconds, set your bike to your high intensity resistance level and pedal as hard and as fast as you can.
  2. 2.  For 45-60 seconds, set your bike to your low intensity resistance level and catch your breath and recover.

Repeat this process for a total of 20 intervals.

While these high intensity workouts can be pretty brutal in the moment, they are phenomenal for your body. The after burn your body experiences following a workout like this far surpasses any other after burn of any other workout(s). Give it your all during the 20 minutes of the “meat” of the workout and you will finish feeling awesome and accomplished!

Why HIIT Indoor Cycling Workouts?

For indoor cycling beginners, the indoor bike is a great piece of cardio equipment because it’s very simple to use. Chances are you’ve ridden a bike at some point in your life, no matter how long ago it may have been. Because the biking motion is one that is familiar to all of us, there really is no learning to be done in order to be able to jump on a bike and get a great workout whether or not it’s a HIIT.

Spin Bikes and Spinning HIITs

It isn’t hard to find licensed Spinning classes in your area. And there’s a good reason it’s such a popular class. Spinning can be a very intense workout even without employing a HIIT, allowing you the ability to ride for periods of time with your butt off the seat, adding an ab/core workout element. By simply adjusting the bike’s tension, you can take a workout from mediocre to hardcore at the twist of a knob. Spinning also works not only the legs but the butt as well.  Check out the links below for more info:


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