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Recumbent Bike HIIT Workout

Last Updated on September 14, 2021 by JP

Your recumbent bike is a piece of great cardiovascular equipment. Unlike the other bikes, you can exercise in a more comfortable seat and enjoy.

High-Intensity Interval Training (HIIT) is one of the most popular and effective approaches to cardiovascular exercise. A recumbent bike HIIT workout is awesome for your overall fitness.

This article serves to provide you with all the information regarding your recumbent bike HIIT workout. We also emphasize how you can best enjoy your recumbent bike cardio and effectively stay fit.

Can You Do HIIT on a Recumbent Bike?

Yes, recumbent bikes are ideal for HIIT. You can safely enjoy your HIIT using your recumbent bike. By creating your own exercise patterns you’ll find burning those calories such ease.

It’s best if you have a bike that has a wide range of resistance levels, which you can easily adjust. Those with built-in programs are awesome. 

high impact recumbent bike

How to Do a HIIT Workout on a Recumbent Bike

An Example of a Recumbent Bike Cardio Workout 

You should Begin with a:

  • Progressive Warm Up: about 3-5 minutes cycling at medium-low intensity.
  • Then Alternate with Intervals 1:2 of high intensity and low-intensity cycling.
  • Your high-intensity cycling should be for about 25-30 seconds. Keep yourself going, fully mentally stimulated. Ensure your hands are gripped firmly to the side of your seat.
  • This is then followed by about 60 seconds of a low-intensity recovery period. You should pedal at a steady pace.
  • During the high-intensity workout, pedal as much as you can until you feel that you’re breathless. Thereafter move slowly during your recovery period.

Extra tips for a HIIT workout on your Recumbent Bike:

  • You can alternate with body squats and/ dumbbells.
  • You can repeat it for about 5 cycles.
  • You should end with a cooldown period of approximately 5 minutes.

hiit recumbent bike

How to Get the Most out of a Recumbent Bike HIIT Workout

If you need an awesome workout that fits into your daily schedule perfectly then the HIIT workout is great for you.

The recumbent bike exercise program is an enjoyable one. You can create your own routine exercise program, matching exercises you love which best suits your fitness level.

As mentioned, you can top-notch your recumbent bike exercise program with resistance training using dumbbells for added benefits of weight loss and toning. This will require greater effort as you will also be working out your upper body during the high-intensity period. This will hasten your weight loss.

You should rest your upper body during the recovery period but keep your legs pedaling. 

By combining dumbbells with your recumbent HIIT workout you can optimize your cardio workout. This will undoubtedly help to improve your heart health. You should change your routine of recumbent cardio workout every few months to avoid getting an injury.

Progressive warm up as usual for about 5 minutes. The High Intensity should be approximately 15-30 seconds. The goal is for you to reach the maximum intensity that your body can cope with. Your recovery period should be about 60 seconds.

Here, you’ll be adding weight lifting in between your cardio. Please note to always begin with lighter weights. You can continue this cycle for about 5-8 times. 

This will ensure you successfully complete a full recumbent bike cardio workout.

For best results, it is best to always consult with your fitness trainer. Looking at your health and your needs, accordingly.

Be mindful of your core muscles. Also, your shoulders should be up and back, this aids in protecting your spine.

Recumbent Cardio Sprint Strength Training

By increasing your threshold gradually, with time you will achieve excellent results. HIIT exercise bike workouts also include easy-to-do recumbent cardio sprints, which are very effective. 

Cardio sprint strength training is great for your heart and overall body’s circulation. Here, your recumbent bike cardio workout will involve periods of cardiovascular exercise such as jump rope or running on the spot, in between pedaling.

Your cardio workout is not necessarily dependent on the length of the time taken to do but the intensity. The safety and effectiveness of the workout are very important. If you find it too strenuous then it’s always best to speak to your doctor. 

Be careful not to strain so you’ll be sure to avoid the risk of injury.

hiit recumbent bike workout

Is a Recumbent Bike Suitable for HIIT?

Yes, recumbent bikes are safe. Most of the modern recumbent bikes come with magnetic adjustable resistance for easy adjustment. You can easily manage the different intensity levels.

Here, the weight is distributed comfortably over your larger base areas, to support your back and buttocks.

Benefits of A Recumbent Bike HIIT Workout

Enhances Cardiovascular Health

It achieves improving cardiovascular health better than your traditional workout programs.

Improves Oxygenation and Your Fat Oxidative Processes

It is known that high-intensity interval training burns fat faster than lower-intensity aerobic exercise. According to an article (2011), it is corroborated that HIIT burns greater amounts of fat than lower intensity aerobic exercise. 

Because your lower muscles, particularly your glutes and thighs are targeted – where there’s a reserve of fat stores – this kind of exercise targets mostly fats and not carbs in its mechanism of burning calories.

HIIT will help you burn more fat, but it’s important to note that healthy and sustained weight loss goes hand-in-hand with proper nutrition too.

May Lower Your Blood Sugar and Insulin Resistance

High-intensity training can help to promote weight loss and reduce hyperinsulinemia and type 2 diabetes. According to a study, HIIT bike exercise was found to decrease body fat and aid in managing type 2 diabetes.

May Stimulate and Increase Your Brain Power

It may have a positive effect on your brainpower, will, and motivation. The release of endorphins, chemicals in your brain, during your workout aids in giving you this positive feeling.

How Can I start doing HIIT on a Recumbent Bike?

You should get used to this workout gradually. This way you will have a reduced risk of getting an injury. Your mind, body, and muscles will get prepared for the intense work-up.

Instead of hours and hours of moderate-intensity training, all you need is only about 30 minutes for a successful HIIT session.

How are Recumbent Bikes Different?

Unlike the upright bikes, the seat here is unique and more comfortable. It is usually wider and lower, to support your back and spine more. These features are great for everyone who loves to exercise or gym.

They even cater especially to the elderly seniors, those who suffer from arthritis and who are injury-prone.

Your recumbent bike places you in a reclining position. Placing less strain on your back/ spine and knees during your cardio.

interval training on recumbent

How Long Should I Exercise on A Recumbent Bike?

The duration of your HIIT workout on your recumbent bike varies from individual to individual. Each session should not last longer than 30 minutes.

Also, different makes of recumbent bikes vary with their resistance settings. You will have to choose which works best for you based on your fitness level. You can also determine this based on your aim being either for fat loss/ muscle building.

During these workouts, you will need to rest more and work harder during the high-intensity periods.

Why Your Exercise Bike Is a Great HIIT Workout

A recumbent bike offers a more comfortable workout than other cardio equipment, such as a treadmill or upright bike. You sit back in a reclined position. You can get an efficient workout on a recumbent bike using HIIT.

A recumbent bike HIIT workout burns more calories than the traditional treadmill. This can greatly help you during your winter periods and holiday feasts when you need to watch those calories with more self-restraint.

Recumbent Bike HIIT Workout FAQs

Is a Recumbent Bike Good for Belly Fat?

Yes, during your exercise workout, you tone and strengthen your lower body muscles. This is dependent on your weight, stamina, and the setting of your resistance level. Coupled with HIIT, you will achieve the loss of belly fat. 

Hydration is very important during your workout sessions. This will also hasten the process of losing belly fat.

With proper use, you’ll be very happy to note the weight loss on your glutes, thighs, calves, and on your tummy. After all, a firm and flatten tummy is the aim.

Can You Lose Weight on A Recumbent Exercise Bike?

Yes, you can burn loads of calories, which will promote weight loss. 

How to Pick the Right HIIT Exercise Bike?

The best recumbent stationary bikes offer a wide range of magnetic resistance levels and are safe and easy to use. The ones with built-in programs are great.

Am I Ready for HIIT?

Why not get to it? Begin with the traditional cardio and then progress to weight lifting or cardio sprinting. This will make it easy for you to adapt to your new sessions. 

Be mindful of your body and don’t strain yourself. You should always consult with your medical professional before starting a new exercise routine. Especially so, if you have underlying health issues.

You could also consult with your fitness trainer and create your own fitness plan according to your body’s health.

Pre-workout nutrition is very important. You should have a healthy portion size of carbs to protein. Hydration is always essential, more so post-high-intensity sessions.

Beginners should aim for a 10-15 minute HIIT workout. You can progressively increase your HIIT workout time as you become accustomed to your routine. This also goes hand-in-hand with your fitness level and overall well-being.

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