If you think you are ready to burn more, a HIIT bike workout is the perfect strategy for torching calories. You are able to boost cardiovascular fitness, lower blood pressure, strengthen your lower limbs and a lot more.

So you see, you actually hit more than two birds with one stone in this burning process. The workout is vigorous but the results are sure. Discover the 5 high-intensity exercise bike workouts for beginners and start pedalling.

woman on exercise bike
Table of Contents

What is HIIT Cycling Workout?

HIIT cycling workout is a type of high-intensity interval training that involves alternating between short bursts of intense indoor cycling and periods of rest or low-intensity cycling. This type of workout is a great way to burn calories, improve cardiovascular health, and boost your metabolism.

The intensity of the workout can be adjusted to match your fitness level, but it’s important to push yourself hard during the intense intervals.

If you’re new to HIIT, start with a shorter workout and gradually increase the duration as you get fitter.

group cycling with HIIT

5 HIIT Exercise Bike Workouts for Beginners

1. Sprints

Sprints are a particularly effective type of HIIT workout for beginners, as they can be done at a relatively low intensity and still provide a significant challenge.

A typical sprint HIIT workout for beginners can consist of 3 to 5 sets of 30-second sprints, with 30-60 seconds of rest between each sprint.

The sprints should be done at high intensity, but not so high that you can’t maintain the pace for the full 30 seconds. As you get fitter, you can gradually increase the number of sets and/or the length of the sprints.

Here is a sample sprint HIIT workout for beginners:

  • Warm up for 5 to 10 minutes at moderate intensity.
  • Do 3 sets of 30-second sprints, with 30 to 60 seconds of rest periods in between each sprint.
  • Cool down for 5 to 10 minutes at low intensity.

2. Fast-Pedalling Drill

The fast-pedalling drill is a HIIT exercise bike workout for beginners that is great for improving your pedalling efficiency and cadence. This drill is also a low-impact workout that is easy on your joints.

  • Start with a 5-minute warm-up at a low resistance and medium pace.
  • Pedal at a high cadence (90+ revolutions per minute) for 30 seconds, then pedal at a lower cadence for 30 seconds.
  • Repeat this pattern 5 times.
  • Cool down for 5 minutes by pedalling at a low resistance and easy pace.

Here are some tips for doing the fast-pedalling drill:

  • Keep your core engaged throughout the drill.
  • Use a low resistance so that you can focus on increasing your cadence.
  • Don’t forget to breathe!

3. Track Cycling Standing

Track cycling standing involves alternating between periods of high-intensity standing pedalling and periods of low-intensity sitting pedalling.

  • Start by warming up for 5 minutes at a low resistance level.
  • Increase the resistance level and stand up on the pedals.
  • Pedal as hard as you can for 30 seconds, then sit back down and pedal at a low resistance level for 90 seconds.
  • Repeat this sequence for 10-15 minutes, then cool down for 5 minutes at a low resistance level.

4. Progressive Punches

HIIT exercise bike workouts for beginners can be done with a progressive punches routine. This routine involves alternating between high-intensity pedalling and punching movements. This workout is an excellent way to burn calories, improve cardiovascular fitness, and tone your muscles.

Here is an example of a progressive punches workout for beginners:

  • Warm-up: Pedal at a moderate pace for 5 minutes.
  • Workout:
  1. Pedal at a high intensity for 30 seconds, then punch for 15 seconds. Repeat 5 times.
  2. Pedal at a higher intensity for 30 seconds, then punch for 15 seconds. Repeat 5 times.
  3. Pedal at the highest intensity you can for 30 seconds, then punch for 15 seconds. Repeat 5 times.
  • Cool-down: Pedal at a slow pace for 5 minutes.

5. Resistance Intervals

HIIT exercise bike workouts for beginners can be done with resistance intervals. In this type of workout, you alternate between periods of high-intensity pedalling with high resistance and periods of low-intensity pedalling with low resistance.

The high-intensity intervals should be challenging but not so hard that you can’t maintain them for the full duration. The low-intensity intervals should be enough to allow you to recover before the next high-intensity interval.

A sample HIIT exercise bike workout for beginners with resistance intervals might look like this:

  • Warm-up: 5 minutes at a moderate pace with low resistance
  • High-intensity interval 1: 30 seconds at high resistance
  • Low-intensity interval 1: 1 minute at low resistance
  • High-intensity interval 2: 30 seconds at high resistance
  • Low-intensity interval 2: 1 minute at low resistance
  • Repeat high-intensity intervals 2-3 times
  • Cool-down: 5 minutes at a moderate pace with low resistance
fit and healthy woman

How Often Should I Do HIIT Cycling Workout?

In general, doing HIIT cycling workouts 2-3 times per week is enough. This will give your body enough time to recover between workouts and prevent you from getting burned out.

High-intensity interval training (HIIT) cycling workouts are effective in improving your fitness and burning calories. However, it’s important to do them in moderation, as too much HIIT can lead to overtraining.

If you’re new to HIIT, it’s a good idea to start with one workout per week and gradually increase the frequency as you get fitter. You should also make sure to warm up before and cool down after each workout.

HIIT on indoor bike with monitor

Which Indoor Exercise Bike is Best for HIIT Workout?

Spin bikes are best for HIIT workouts. If you are looking for a good indoor exercise bike that you can use for HIIT workouts, I would recommend the NordicTrack Commercial S22i Studio Bike.

The S22i studio bike has these outstanding features that most indoor bikes do not have:

  • A powerful 20% incline and -10% decline range which allows you to simulate the intensity of outdoor HIIT workouts, which often involve riding up hills and sprinting downhill.
  • A 22-inch touchscreen that displays iFIT workouts designed by certified personal trainers and includes HIIT options.
  • A built-in fan and speakers to help you stay cool and motivated. Comfortable to use for extended periods of time. This is important for HIIT workouts, which can be demanding.

In addition to these features, the NordicTrack Commercial S22i Studio Bike is also a well-made and durable bike that is built to withstand the rigours of HIIT training. Read our full review on the NordicTrack S22i Studio Bike where we assessed and used it over a period of 3 months.

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