Your Beginner HIIT Stationary Bike Workout Guide 101

What Are Stationary Bike Workouts?

Stationary bike workouts are exercises completed on a piece of equipment known as a stationary bike. The idea in two words can be described as indoor cycling, essentially to stimulate the action of riding a bike while staying static. Exercise bikes are a mainstay in both home and professional gyms alike.

What Are the Health Benefits of Stationary Bike Workouts?

Using an exercise bike is relatively easy and accessible, with a beginner stationary bike workout being a simple and straightforward way to get some exercise in.

Studies from experts, such as the team at PubMed Central, indicate that the benefits could include:

  • Improved aerobic health
  • Improved cardiovascular fitness
  • Weight loss
  • Muscle strengthening—the main stationary bike workout muscles are in the legs

Some experts even consider stationary bike workouts to potentially be better for people than actual bike rides, along with the flexibility of the workouts making them more efficient and enjoyable.

Workout Plan for a WFH Schedule

With working from home, more people are completing WFH workouts, which a stationary bike is perfect for.

We’ve summarized an excellent WFH stationary bike workout from Ace Fitness.

Step 1: Warmup - 5 Minutes

  • Begin by pushing the pedals at an easy intensity, as if just enough to push a real bike forward on flat ground.
  • After around 2.5 minutes, level the intensity up to moderate, using a little more effort to try and keep the pedaling around the same speed.

Step 2: Work Stage - 12 Minutes

  • At moderate intensity, start to imagine that you’re climbing a hill. Do this by cycling “out of the saddle,” with your bottom off the seat. Continue for 4 minutes.
  • Sit back down and reduce the intensity to easy, imagining you’ve reached flat ground. Alternate between easy and hard resistance levels for 30 seconds at a time for a total of 4 minutes.
  • Repeat the hill climbing process, then near the end of the 4 minutes start to push for harder and more intense work.

Step 3: Recovery - 3 Minutes

  • Return to an easy level of intensity, sit back down, and let yourself cool off.

Then you can repeat this process as many times as you need to feel like you’ve done a suitable workout.

Beginner Stationary Bike Workout

If you feel like the above workout might be a little too difficult for you, try this beginner workout out.

  1. Ride at low resistance for 5 minutes
  2. Increase resistance, but only to a point where you can still speak
  3. Cycle fast for about 1 minute
  4. Return to a comfortable pace for 3 minutes
  5. Repeat 3-5 times
  6. Go back to low resistance for 5-10 minutes

After you’ve mastered this, you can add more intensity and time. Remember, there’s no rush to fitness!

HIIT Stationary Bike Workout

High-intensity interval training (HIIT), is the concept of powering through intense bursts of exercise in short intervals. They’re known for increasing cardiovascular health by pumping up the heart rate, while also burning calories quickly.

Here’s a good HIIT Stationary Bike Workout to get you started:

  1. Warm up with an easy pedal for 5 minutes
  2. Cycle at low resistance but high intensity for 30 seconds, then an easy pedal for 30 seconds—repeat 5 times
  3. Medium-intensity cycling for 5 minutes (resistance or speed)
  4. Bump up to a high resistance with a fairly slow pedal—repeat the high-to-low intensity method from step 2
  5. 5-minute cooldown at an easy pedal

Will a Stationary Bike Workout Help with Weight Loss?

Burning calories is key, and you can certainly use a stationary bike workout to lose weight.

  1. 5 minutes of brisk cycling
  2. Increase resistance to a comfortable sprint and go hard for 30 seconds, medium for 30 seconds, then easy for 60 seconds. Repeat 3 times
  3. Go as hard as possible for 40 seconds, then easy for 20 seconds. Repeat 4 times
  4. 5 minutes of cooldown at low resistance

This, or any of the other workouts in this article could be helpful in losing weight.

What Are the Different Forms of Stationary Bikes?

When looking for a stationary bike, you have a few different options to choose from, including:

  • Upright - High seats, upright handles, and relatively easy to use.
  • Spin® - Position closer to a real bike with horizontal handlebars, and generally considered to be better for a more intense workout.
  • Magnetic trainer stands - Designed to accommodate a real bike and hold it stationary.

Our Recommendations for Stationary Bikes

If you’re in the market for a stationary bike, then look no further than our very own range! Our selection includes a variety of options, such as a Magnetic Trainer Stand, Folding Upright Bikes, and Upright Belt Drive Bikes.

For more information about our products, along with health and exercise, check out our website now, and begin your fitness journey!

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