HIIT Workouts, Fat Burning Workouts & Stationary Bike Workouts

Beginner Cardio Workouts, Cardio Exercises & Benefits of HIIT

Cardio workouts for women and men don't have be marathons to win the war against fat. Recent research on HIIT workouts (high intensity interval training) shows that you can burn fat and as many as 220 calories in "2.5 minutes of giving it your all on an exercise bike" as long as you alternate 30-second bursts with four-minute slower periods, for a total of under 30 minutes. When doing these HIIT fat burning workouts, most of the calories are burned in the 2.5 minutes you're going full-force, says Kyle Sevits, the lead author of the study done at Colorado State University. For full stationary bike workouts that make the most of your time, check out our four-week HIIT workouts for men and women below.

Pedal Power: 4-Week HIIT Stationary Bike Workout

Our Gold’s Gym Fitness Institute trainer Adam Friedman gears you up for a high-performance HIIT series.

The best trainers in the world recommend high-intensity interval training (HIIT) for their clients, and for good reason. The enormous and varied benefits of HIIT, a quick, focused and intense workout that smashes calories, boosts metabolism and burns fat, include building muscle and getting you in the most ripped shape of your life. One study even found that HIIT can help decrease the negative effects of chronic health problems, improving the way the body processes oxygen and insulin while making your arteries more flexible. According to Dr. Jonathan Little, a specialist in exercise physiology at the University of British Columbia at Okanagan, a single HIIT session can measurably lower your glucose levels.

But with so many types of HIIT workouts floating around, how do you pick one? Allow us to suggest that you find your nearest stationary bike and start pedaling. It’s a fun way to get your cardio in an environment that has a low impact on your joints. Plus, the mechanism couldn’t be easier: Just hop on and ride. “A stationary bike is easier than a treadmill to go out into an all-out sprint. You’re not going to get yourself in trouble,” says Adam Friedman, a Gold’s Gym Fitness Institute trainer. And with most bikes, you can see your wattage and your RPMs right in front of you, which makes it easy to track and see improvement.

You’re going to want to track that improvement, as it will happen rapidly. Another study showed that participants could bike for twice as long at the same pace after just eight weeks of HIIT stationary bike training. We asked Friedman to give us a twice-weekly workout that builds in intensity over the course of a month. In case you were wondering, the Tour de France starts in July….

Adam Friedman’s Four-Week Stationary Bike High-Intensity Interval Training

Note: Your maximum heart rate (MHR) is 216 minus 93% of your age for men and 200 minus 67% of your age for women. To track heart rate, think about investing in a Microsoft Band or heart rate monitor.

Add each one of these workouts into your cardio routine each week. Try not to do on consecutive days.

WEEK 1: 30 MINUTE WORKOUTS
Workout 1
* 10-minute warm-up at 65% MHR
* 30-second sprint at 75% MHR, then 60 seconds recovery at 65% MHR
Repeat for 15 minutes
* 5-minute cool-down at 65% MHR

Workout 2
* 10-minute warm-up at 65% MHR
* 30-second sprint at 75% MHR, then 90 seconds recovery at 65% MHR
Repeat for 15 minutes
* 5-minute cool-down at 65% MHR

WEEK 2: 35 MINUTE WORKOUTS
Workout 1
* 10-minute warm-up at 65% MHR
* 30-second sprint at 80% MHR, then 60 seconds recovery at 65% MHR
Repeat for 15 minutes
* 10-minute cool-down at 65% MHR

Workout 2
* 10-minute warm-up at 65% MHR
* 30-second sprint at 80% MHR, then 90 seconds recovery at 65% MHR
Repeat for 15 minutes
* 10-minute cool-down at 65% MHR

WEEK 3: 40 MINUTE WORKOUTS
Workout 1
* 10-minute warm-up at 65% MHR
* 30-second sprint at 85% MHR, then 60 seconds recovery at 65% MHR
Repeat for 15 minutes
* 15-minute cool-down at 65%

Workout 2

* 10-minute warm-up at 65% MHR
* 30-second sprint at 85% MHR, then 90 seconds recovery at 65% MHR
Repeat for 15 minutes
* 15-minute cool-down @ 65% MHR

WEEK 4: 45 MINUTE WORKOUTS
Workout 1
* 10-minute warm-up @ 65% MHR
* 45-second sprint @ 85% MHR, then 90 seconds recovery @ 65% MHR
Repeat for 15 minutes
* 20-minute cool-down @ 65% MHR

Workout 2
* 10-minute warm-up @ 65% MHR
* 45-second sprint @ 85% MHR, then 120 seconds recovery @ 65% MHR
Repeat for 15 minutes
* 20-minute cool-down @ 65% MHR
Cardio workouts? Who has time! Anyone who does HIIT workouts, which take less time to burn fat and calories. These fat burning workouts can be done on stationary bikes as outlined above, and many other exercises can be adapted to use HIIT routines. For example, try HIIT fat burning workouts for men or women on the treadmill or elliptical, applying the times and MHR percentages above. Or for cardio workouts at home, step out of your front door and try alternating walking with running as fast as you can, or if you're a seasoned runner, alternate all-out sprinting with jogging.

Doing HIIT cardio workouts not only burns calories and fat; these cardio exercises, as mentioned previously, offer other benefits like keeping insulin in check, as well as potentially preventing and controlling hypertensio n. The best part: These HIIT cardio exercises at home and at the gym can have an "after-burn" effect, where you keep shredding calories long after you've left the gym. In one cardio workout study, the Journal of Obesity reports that not only is there continued "increased energy expenditure and fat oxidation after exercise," but that HIIT "may also have a suppressive effect on appetite." Now, that's cardio workouts done right!