High-intensity interval training (HIIT) is one of the most effective and time efficient ways to exercise. Performing a high-intensity interval exercise bike workout routine as its specific share of benefits. Working out on an exercise bike will increase both muscular strength and endurance, while being a low impact exercise. While walking and jogging have not been shown to cause damage to knees, it is still a good idea to cross train. In other words, alternating different forms of cardiovascular exercise will not only help to improve your overall fitness, it will also help prevent potential overuse injuries.

Now, this high-intensity interval exercise bike workout routine is a 25-minute interval workout, alternating between biking fast and biking slow. During your “bike fast” or high interval, you want to go at 100% of your potential speed. When “biking slow,” you will want to go at a pace that is comfortable for you.

Let’s start the workout!

High-Intensity Interval Exercise Bike Workout Routine

Perform each interval as directed for a full 25 minute workout!

2 minute warm up

  1. 30 seconds HIGH
  2. 30 seconds LOW
  3. 30 seconds HIGH
  4. 60 seconds LOW

Repeat this 10 times for a full workout!