HIIT Stationary Bike Workout

Looking for a healthy cardiovascular workout but don’t have a lot of time? This is a quick, thirty-minute HIIT (high intensity interval training) stationary bike workout based on the principles of Tabata.

Izumi Tabata worked for the Japanese speed skater Olympic team and discovered that by doing 20 seconds of intense exercise followed by 10 seconds of rest for a cycle of four minutes you will burn fat for the next 24 hours due to post-exercise oxygen consumption.

HIIT Stationary Bike Workout

Time	Exercise	Position	Resistance
7 minutes	Warm-up	Seated, Hands 1	Low
20 seconds	Hill climb	Standing, Hands 3	High
10 seconds	Recovery	Seated, Hands 2	Low
Repeat set 8x for a total of 4 minutes
8 minutes	Slow hill climb	Seated, Hands 2	Medium
20 seconds	Sprint	Seated, Hands 1	Medium
10 seconds	Recovery	Seated, Hands 2	Low
Repeat set 8x for a total of 4 minutes
7 minutes	Cool down	Seated, Hands 1	Medium

Handlebar Positions

• #1: Hands together in the middle of the handlebars.
• #2: Hands on the bottom outer corners.
• #3: Hands to the top outer corners.

The Tabata portion may seem easy at first, but I promise by minute three you will be feeling it! For optimal results do this workout three times per week with a day off in between to give your muscles a chance to recover.

Be healthy!