Cycling HIIT Routine

Cycling HIIT Routine

A Good HIIT Workout for Cycling

HITT workout for cycling

If you’ve been paying attention at all lately, you know that HIIT has been the hottest buzzword in fitness for at least a couple of years. A survey conducted by The American College of Sports Medicine says that HIIT is “one of the two top fitness trends of recent years.” So, if you ARE one of those who has not been paying attention, you may be asking, “What is HIIT?” Here's a good HITT workout for cycling to demonstrate how you can make good use of HIIT in your fitness program in 2018.

Why Do A HIIT Workout?

“HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.”

So, with that information in hand, we thought we’d share a few HIIT workout routines with you over the next few weeks. Some will be for beginners and some for those of you who’ve already achieved a higher level of fitness. Up first, a beginner cycling routine.

A Beginner HITT Workout for Cycling

There are few better ways to get in shape than cycling, but when you add a HITT workout for cycling into the mix, it gets even better. Use a regular or stationary bike and add intervals into your ride.

hiit workout for cycling woman

What you are essentially doing with HIIT is performing short, intense workout bursts that run 30-90 seconds, followed by a shorter recovery period. In order to put together a complete HITT workout for cycling, you need to perform these cycles as often as you can before tiring out.

Let’s take a look at a HIIT cycling routine for beginners, performed on a stationary bike:

  • 5 minute warm up – The best way to avoid injury is to warm up for 5 minutes or so before starting your exercise. With slow-medium resistance on your bike, cycle at a pace that requires a small amount of energy.
  • Intervals – It’s time to begin the intervals once you feel warmed up. Since you are just getting started in interval training, keep the resistance level low. The intervals we are going to introduce will definitely challenge you. Don’t worry about completing them all, just do the best you can, increasing the intervals as you improve.

HIIT Uses All of Your Energy

In order to achieve a high intensity level, you need to use all your energy to pedal as fast as you can. For an effective HITT workout for cycling, speed is not really a factor and will be dependent on your fitness level.

These are the intervals that are recommended –

  • 30 seconds high intensity, followed by 2 minutes of low (5 times)
  • 40 seconds high intensity, followed by 2 minutes of low (5 times)
  • 30 seconds high intensity, followed by 1 minute of low (5 times)

By following that routine, you will have put in 30 minutes of HIIT cycling.

  • Cool down for 5 minutes – You need to get you heart rate back to normal after a workout, which is why a cool down period in required. Recover your muscles and cool down by cycling with low energy for 5 minutes.

Stretching After Your HIIT Routine

A stretching routine is a great way to finish up any kind of workout. Your lower body does most of the work when cycling, so be sure to stretch out your quads, calves, hamstrings, glutes, ankles, and feet.

Since this HIIT workout for cycling is very much on the intense side, forget the notion of reading or watching TV while you exercise. On the plus side, you will end up with a workout that delivers. Your speed, endurance, and strength will all improve quickly when you commit to HIIT training.

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