25-Minute HIIT Bike Workout


HIIT is one of the most popular acronyms in the fitness industry. It stands for High Intensity Interval Training and has been proven time and time again to be the best bang for your buck when it comes to cardio. Here are three reasons why you need to try this HIIT bike workout!

Time Efficient

A HIIT workout can be done in as little as 12 minutes. My suggestion is to go a little longer and get more rounds in while you’re doing it. Research indicates that just 20 minutes of HIIT cardio can burn the same amount of calories as 40 MINUTES of steady-state cardio. So instead of running 3 miles, saddle up on a bike and get done in half the time!

More Fat Loss

In a 2008 study, research showed that high-intensity intermittent exercise led to a significant decrease in central abdominal fat, whereas the steady-state intensity exercise had non-significant decreases in central abdominal fat.

Less Plateaus in Weight Loss

A study from the University of Tampa revealed that when you add in LISS (Low Intensity Steady State) you get a temporary boost in weight loss. “Subjects lost a couple of pounds the first week and after that they lost nothing. This happened because their metabolism completely adjusted to that and it became their new set point to what they had to do just to maintain.”

Your body is VERY smart! If you’re doing cardio at a steady state, your body will catch up pretty quickly. But if you’re spending 100% of your energy, you’re less likely to hit that plateau. Effort-based HIIT cardio is great because no matter how healthy or fast you get, your workout will always be tough!

HIIT 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 NOT meant to be a workout. It is meant for recovery; so make it easy. This 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 will total up to 6 complete rounds of :20 sec of work with a 1:40 break.
  • 20-25 Minutes: Cool down! Pedal at low resistance and take your time. This cool down is crucial so don’t forget to do it.

*Note: When pedaling at full resistance, crank it 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! If you’re giving it 100% and going slower than you’d like, that’s ok!  Just give it your all!

Check out this post on reasons to try HIIT and another GREAT beginner’s workout!

References: 1

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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.