HIIT, or high-intensity interval training, is one of the most popular acronyms in the fitness industry. Why? Well, HIIT has been proven time and time again to be the best bang for your timely buck when it comes to cardio and training.
Why We Love HIIT
You can try lots of strenuous exercise routines, but you’d be hard-pressed to find anything as efficient as HIIT. Don’t believe us? Check out our HIIT cycling workout and learn why it’s a good idea for people of all fitness levels to incorporate HIIT into their gym routine.
Time Efficient
A HIIT workout can be done in as little as 12 minutes, and while some might be content with that, we suggest going a little longer to get more rounds in.
One study found that just 20 minutes of HIIT cardio can get you the same calorie burn as 40 minutes of steady-state cardio. So instead of running for miles, saddle up on a bike and get a HIIT workout done in half the time — which leaves you with enough time to get a little strength training in, too. HIIT is not only one of the shortest workouts, but also one of the most intense.
Improved Heart Health
HIIT workouts aren’t just great for when you’re in a time crunch — they may also help improve your heart health. A 2021 study indicated that regular low-volume HIIT workouts can lead to improved cardiorespiratory fitness, blood pressure, and even blood glucose levels.
Post-Workout Wins
Good news: The benefits of high-intensity interval training don’t end when your workout does. HIIT has been found to increase post-exercise resting energy expenditure, meaning your body continues to burn calories at a relatively high rate after working out. Plus, HIIT may even increase oxidative metabolism, which helps your body use oxygen to convert carbohydrates into energy.
Increased Oxygen Intake
The more you do HIIT, the more you increase your VO2 max, which is the amount of oxygen your body is able to utilize during maximal effort. The better your VO2 max, the better you perform, and the better the health benefits, like improved strength, stamina, and even insulin sensitivity.
Effort-based HIIT cardio sessions are great because no matter how healthy or fast you get, your workout will always be tough…and if you squeeze in some strength training, you’ll be twice as tough!
Which Bike Is Best for HIIT Workouts?
Effort-based HIIT cardio sessions are great because no matter how healthy or fast you get, your workout will always be tough…and if you squeeze in some strength training, you’ll be twice as tough!
Stationary Bikes
The stationary bike has been around the longest, and it’s great for traditional indoor cycling. It’s easy to use and will help you burn a decent amount of calories. Stationary bike workouts have a low incidence of injury and strengthen your quads, glutes, hamstrings, and calves.
Recumbent bikes have many of the same attributes of the stationary exercise bike, but recumbent bikes offer more stability, so they’re a great option for people who need help with balance. And, although you are seated, you can still get a great HIIT workout that won’t take much time.
One of the best things about the spin bike is that you can move more and stand up, so you get a bigger calorie burn. Plus, the flywheel on a spin bike makes it the smoothest — and perhaps the most pleasant — ride compared to other bikes. That’s not to say a spin bike workout is the easiest, but if you’ve been to a spin class, you know that.
No matter which bike you choose, the overall health benefits will abound. So, pick a bike and let’s HIIT it!
25-Minute HIIT Bike Workout
This 25-minute cycling workout starts with a 4-minute warmup, followed by two periods of sprint intervals, then a 5-minute cooldown. You’ll be done in no time! Let’s break it down:
0-4 minutes:
Warm up with a light pedal at medium resistance.
4-10 minutes:
When you reach 4 minutes, pedal at high resistance for 15 seconds at full effort*, then pedal at low resistance for 1 minute and 15 seconds. The low resistance is not meant to be a workout. It is meant for recovery, so make it easy. Do four complete rounds of work.
10-20 minutes:
When you reach 10 minutes, increase your work time by pedaling at full speed with high resistance for 20 seconds, then pedal at low resistance for 1 minute and 40 seconds. Your last 20-second sprint will be on minute 20. Do six complete rounds of work.
20-25 minutes:
Cool down! Pedal at a low resistance and take your time. Don’t skip the cooldown — it helps regulate your body temperature and heart rate and prevents the buildup of lactic acid that can cause muscle cramping and stiffness.
Add some strength training to the mix and you’ll be fit as a fiddle in no time.
*Note: When pedaling at full resistance, crank things up so it’s difficult. It should feel like you’re riding the bike up a steep hill. Remember, speed isn’t as important as effort! Whether you’re on a stationary, recumbent, or spin bike, if you’re giving it 100% and going slower than you’d like, that’s okay! Just give this HIIT cycling workout your all!
Hungry for more HIIT? Tackle your strength goals in a snap with this 25-minute HIIT dumbbell workout.
