This is a great HIIT cardio workout you can do in the comfort of your own home! (See this article if you want to know more about the principles and benefits of HIIT training.)
All you need is your home fitness bike, and maybe your TV showing your favourite episode of Friends. Oh, an maybe your gym kit, if you don’t want to exercise naked.
I know simply plodding away on your bike, slowly clocking up the mileage can be a real bore. And even disheartening. At the very worst you might grow to hate your bike so much it turns into a clothes rack in your spare room!
Well this HIIT cardio workout will liven things up. After a few sessions (maybe not your first) you’ll fall back in love with your home fitness bike once again.
HIIT Cardio Procedure
First of all make sure you perform a real good warm up, as the last thing you want to do is pull a muscle. Starting with a good warm up and easy stretch routine will minimise the risk.
Then you want to set your stopwatch to bleep at 60 second intervals. If you don’t have one, keep an eye on a clock. (Most exercise bikes nowadays have a digital readout anyway, so you can just use the timer on the display.)
Set your gears so that you can peddle quite easily, so that you are working at around 50% of your maximum effort. If it’s hard to judge, just ensure it’s at a level where you know you can cycle for a good 30 to 40 minutes without blowing up!
Start your stopwatch and begin your HIIT cardio workout at this steady pace for 60 seconds. Until the first beep.
Then crank up the gears and peddle hard, working yourself at 90% or your maximum effort. Keep peddling until your watch beeps again, which will signal the end of your first 60 seconds of near maximum effort.
You can stand up peddling or sit down during this phase, whichever you prefer. Getting the correct gear can be quite difficult to judge at first. It might be your second or third session before you judge it spot on.
Move your gears back down to the original lower level and peddle easy for another 60 seconds. You’ll be breathing very hard by now if you put in the required effort. Control your breathing and prepare for your next round of near maximum effort.
Repeat this until you have completed 6 to 10 intervals, depending on your effort and fitness levels. The fitter you are or the fitter you get, the more intervals you’ll be able to complete.
Finally, finish off with a thorough cool down and stretch routine.
Alternative Procedure for First Timers
If it’s your first time, you really ought to easy yourself into this type of training.
Maybe start off with 30 second near maximum intervals with 2 minute steady intervals inbetween. Then, with each progressive session, increase the near maximum interval by 5 seconds and decrease the steady interval by 15.
Before long, you’ll have ridded yourself of those excess fatty pounds, and your fitness will have increased dramatically!