25 Minutes of HIIT Bicycle Training

HIIT training is one of the best ways to get into shape, thanks to the intervals. In the following article we'll share how you can prepare a 25 minute HIIT bicycle training session. Take note!
25 Minutes of HIIT Bicycle Training

Last update: 30 October, 2019

HIIT is one of the most popular acronyms in the fitness world. HIIT stands for High Intensity Interval Training and has proven again and again to be one of the best cardio options. For this reason, we’re going to explain how to perform a 25-minute HIIT bicycle training session.

A 25-minute HIIT bicycle session will help your level of physical fitness to quickly improve. This is because it’s based on a combination of effort and difficulty level of the exercises. High intensity interval training increases both your aerobic and anaerobic physical condition, on top of improving your insulin sensitivity and fat burning capability.

It’s also important to know that with the bicycle, you can introduce a 25 minute HIIT training routine. This allows you to improve your strength and get into shape faster, all while having fun. Don’t forget that one of the features that make training through cycling so much fun, is the music. It will motivate you to become the best version of yourself!

HIIT bicycle training for 25 minutes

Next, we are going to introduce you to our own HIIT bicycle training routine. Remember that when you pedal at full resistance you can position your body as if you were on a steep hill. Also, keep in mind that speed is not as important as effort. Don’t worry if you feel that you’re giving 100 percent but you’re still going slower than you wish. What’s important is your attitude!

hiit bicycle training
  1. 0 – 4 minutes

Firstly, you must warm up with light pedaling at a medium resistance for 4 minutes. As the name indicates, the goal is to warm up your muscles and prepare for the activity.

  1. 4 – 10 minutes

Once you reach the 4-minute mark, start pedaling at high resistance for 15 seconds, giving maximum effort. Next, pedal at low resistance for 1 minute and 15 seconds. Take into consideration that the low resistance part is not meant to train, but provide recovery time for your muscles. Do this for 4 complete cycles of 15 seconds of work and 1 minute and 15 seconds of recovery.

  1. 10 – 20 minutes

At this point, increase the pedaling time, at high resistance, to 20 seconds at full speed. Following those 20 seconds, pedal at low resistance for 1 minute and 40 seconds. Repeat this cycle 5 more times. The last sprint of 20 seconds will commence at the 20-minute mark. This will add up to a total of 6 full rounds of 20 seconds of work.

  1. 20 – 25 minutes

To wrap up the training it’s time to cool down for the last 5 minutes. This means that you must pedal at low resistance and take your time. Don’t forget that cooling down is crucial, and therefore you must always remember to do it after you finish your session.

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever”

-Lance Armstrong-

Benefits of bicycle HIIT training

Here are some of the benefits of HIIT bicycle training:

  1. Fat burning

Firstly, you’ll not only burn calories during your HIIT training, but the effect of such intense effort activates your body’s repair. This means that you burn more fat and calories in the 24 hours following your HIIT training.

hiit bicycle training
  1. Burn fat, not muscle.

Anyone who has ever followed a diet knows that is hard to lose fat without losing muscle. While stationary cardio seems to promote muscle loss, both weight lifting and HIIT training will allow you to keep your diet and maintain your muscles. On top of that, it ensures that most of the lost weight comes from your body mass reserves.

  1. Challenging

Since the training is of short duration, you will be working hard all the time. The benefit of this training format is that experienced users will be presented with a new challenge and beginners will see quick results.


Finally, remember that this HIIT bicycle training is intense and benefits your body in numerous ways. As with any other strength workout, you must consult with your doctor before engaging in a new exercise program. Suspend the session immediately if you experience any pain, dizziness or discomfort.




This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.