20 Minute HIIT Exercise Bike Workout
18th Apr 19
HIIT training is one of the best training styles out there. It’s effective in delivering quick results, which is what most people are after when it comes to working out! No matter what your equipment is, there’s a way for you to use a HIIT workout, and an exercise bike is no exception. They’re fantastic pieces of equipment, and they can do amazing things for your whole body!
This 20-minute workout is a great way to put yourself through your paces, build up your stamina, and burn some serious calories. Before you jump straight into it, though, it’s always a good idea to look at why you’re doing it and take any extra steps that you might need to get what’s best for you.
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Goals
Exercise bikes are excellent upper leg builders more than anything else, and with the variable resistance that they can offer you, they make it easy to decide whether you’re going to build up leg muscle and definition, burn calories and lose fat from the rest of your body, or the combination of the two! HIIT workouts are most effective at toning up in general, but throwing one in no matter your goals is always a good idea. Variation is crucial to fitness.
Equipment
With so many different styles of exercise bikes available, you can more effectively achieve your personal goals. Therefore, ensure you are using the best equipment for your needs. Where you are positioned, how you distribute your weight, the type and level of resistance, and even your own weight all have an important effect on what you get out of your workout, but HIIT makes everything worthwhile.
Muscles
Your quads, hamstrings and glutes are the main power contributors during any cycling exercise. You can be standing or seated*, which will have a further impact depending on the area you’re targeting. It’s a good idea to make sure you’re concentrating on the muscles that you’re working, but that comes with experience. Just do your best and push yourself.
*Note: standing during this workout can only be done on indoor cycles, not standard exercise bikes
The HIIT Exercise Bike Workout
The HIIT exercise bike workout is a tough one to master! But the great thing about it is that no matter your fitness level or your progress, the workout progresses with you. Just push yourself as hard as you can; it’s worth it in the end!
Warm Up
2 Minutes
Round 1
30 Seconds Work
60 Seconds Rest
Repeat x4
Round 2
30 Seconds Work
45 Seconds Rest
Repeat x4
Round 3
30 Seconds Work
30 Seconds Rest
Repeat x4
Round 4
1000 Metre Sprint
Cool Down
2 Minutes
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Download the plan here:
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.
If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.
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