Exercise Bike Workout

HIIT-25 Minutes Exercise Bike Workout


  • What is HIIT
  • People are YES or NOT suitable for HIIT
  • Quick & Effective HIIT Exercise Bike Workout
  • Conclusion

What is HIIT

HIIT — High-intensity Interval Training

Features: Short time with high quality

People are YES or NOT suitable for HIIT

HIIT is used to practice cardiopulmonary function, impact speed, and other training to reduce fat. So then, are you suitable for HIIT?

Compared with regular aerobic training, the functional group of HIIT is limited and cannot cover most bodybuilders. Therefore, HIIT is  unsuitable for the following people:

  • People with known cardiovascular diseases, including heart, peripheral vascular or cerebrovascular diseases, etc.
  • People with known lung diseases, including COPD, asthma, interstitial lung disease, cystic fibrosis, etc.
  • People with known metabolic diseases.
  • People who have symptoms of shortness of breath, dizziness, or syncope at rest or light activity.
  • People with sitting breathing or having paroxysmal dyspnea.
  • People with ankle edema, palpitations or tachycardia, intermittent claudication, and heart murmurs.
  • People who are too obese or elderly.
  • People who are novices with poor physical fitness and cardiopulmonary function.

In addition, HIIT is not suitable for use in the following situations:

  • Fasting state.
  • During the low-carb diet (or low-calorie diet)—people who are losing weight.​
  • Periods of poor physical condition (excessive fatigue, colds, etc.).

Then are you suitable for HIIT?

  • People who have a good exercise foundation and regular exercise habits;
  • No sports injuries, such as meniscus injury, patellar softening, etc.;
  • There are no underlying diseases, such as cardiovascular disease, high blood pressure, diabetes, etc.

Quick & Effective HIIT Exercise Bike Workout

Through the above description, we understand the characteristics of the population that HIIT is suitable and unsuitable and the circumstances under which HIIT is not practical.

If you have the conditions for HIIT exercise, let us continue to the exercises suitable for HIIT.

As we know, HIIT is high-intensity interval training. Many workouts are suitable for it. Today let’s focus on a great HIIT workout— exercise bike.

Why exercise bike is a great HIIT workout?

When you’re focused on the metabolic and cardiovascular benefits of HIIT, using a low impact option lets you drive up the intensity of your workout.  HIIT bike workouts will build endurance and increase your post-workout calorie burn; this can improve your performance in other sports, including high-impact running and weight lifting.  Using an indoor cycle meets the needs of those who are looking for an intense workout while protecting their joints. HIIT exercise bike workouts can even help you build strength in your core, quads, and glutes, improves your alignment and form in other activities.

How to take a HIIT exercise bike workout?

  • 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 1:15 seconds. The low resistance is doesn’t meant to be a workout. It intends for recovery, so make it easy. Low resistance will total up to 4 complete rounds of:15 sec of work with a 1:15 break.
  • 10-20 Minutes: When you reach 10 minutes, increase your work time by pedaling at high resistance for:20 seconds at FULL SPEED, then pedal at low resistance for 1:40 seconds. Your last:20 sec sprint will be on minute #20. This exercise will total up to 6 complete rounds of:20 sec of work with a 1:40 break.
  • 20-25 Minutes: Cooldown! Pedal at low resistance and take your time. (The Global Cycling Network pros stress that this cooldown is crucial, so don’t forget to do it.)

Sweet and Simple Tips:

Customize this HIIT workout to your preferred cadence, resistance, and duration.  After warming up for 4 minutes, your workout consists of one-minute efforts and one-minute rest periods.  Complete up to ten rounds for a total movement of fewer than 30 minutes.  Finish with 3-4 minute cool down.


And whether you’re doing proper HIIT or modified interval training, don’t underestimate the importance of recovery: prioritizing frequent, intense workouts while neglecting rest days can not only lead to diminishing performance returns with your fitness but can also leave you open to injury, fatigue, or burnout.

Getting into exercise and not sure where to start? This beginner-friendly RELIFE Mall workout with various fitness equipment is the perfect place to get to grips with sweating it out.

HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise. At fitness studios and online, these workouts often mix aerobic and resistance training. To be clear, most of the interval workouts researchers have studied focus solely on aerobic exercise.

One of the many reasons why HIIT workouts are so popular is because they're extremely effective for weight loss. When trying to lose weight, you want to burn fat and build lean muscle to continue to burn more fat. HIIT forces your body to use energy from fat as opposed to carbs. This makes losing fat more efficiently.

ACSM recommends most adults engage in moderate-intensity cardiovascular exercise for at least 30 minutes per day for five days per week for a total of 150 minutes per week. Vigorous-intensity training, such as HIIT, should be at least 20 minute per day for at least three days per week or 75 minutes per week.





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