This recumbent bike fat burning workout is based on HIIT, High Intensity Interval, Training. Interval training is not new but has been revived recently using the catch phrase HIIT and the promise of burning fat fast. High intensity interval training is a fantastic workout and does burn lots of calories. You are working large muscle groups that provide strength; while the intensity is a great cardio workout for the heart.

There are many benefits of using a recumbent bike beyond a fat burning workout. The design of the wider seat, high back, and leg position makes a recumbent bike more comfortable than most other forms of cardio equipment. The ride is easier on the neck, back, and joints providing an excellent non-impact exercise. However this has also given the recumbent bike the reputation of a less intense, cardio workout. Irregardless, using a recumbent bike for HIIT workouts offers comfort during a challenging ride and you may find that the comfort of using a recumbent bike encourages you to workout longer and harder, causing you to burn fat quicker.

Interval training is about short periods of intense riding alternating with recovery periods. According to a study published in The Journal of Applied Physiology this type of training does increase fat burning by as much as 60% and your body continues to burn fat even after your workout. The recumbent bike uses the muscles in the lower body, but the fat burning effect of interval training results in a widespread wave throughout the entire body. According to the latest research from Liverpool Moores University and the University of Birmingham performing high intensity interval training can cut your workout time in half and you can still get the same health benefits as from a longer duration steady state ride.

Recumbent Bike HIIT Fat Burning Workout
This is a conventional HIIT workout done on a recumbent bike. During the intensity phases go all out. You are not to be concerned with how long the interval is but with how fast and hard you can ride. During the recovery periods you will slow down to your baseline and give your body a chance to recuperate before the next interval.

Two minute warm-up: Start your workout with a warm-up of slow and steady riding; speed up gradually reaching your baseline (the baseline is a pre-established level of endurance)
Total 2.0 min

Thirty second sprint: ride as fast as you can
Total 2.30 sec

Two minute recovery: back to baseline
Total 4.30 min

Thirty second high resistance: increase the resistance on your bike to the highest level you can pedal
Total 5.0 min

Two minute recovery: back to baseline and reduce your resistance
7.0 min

One minute sprint: ride as fast as you can
Total 8.0 min

Three minute recovery: back to baseline
Total 11.0 min

One minute high resistance: increase the resistance on your bike to the highest level you can pedal
Total 12.0 min

Three minute recovery: back to baseline and reduce your resistance
Total 15.0 min

Thirty second sprint: ride as fast as you can
Total 15.30 min

Two minute recovery: back to baseline
Total 17.30 min

Thirty second high resistance: increase the resistance on your bike to the highest level you can pedal
Total 18.0 min

Two minute recovery: back to baseline and reduce your resistance
Total 20.0 min

Two minute cool-down: slow down gradually; maintain a steady, easy pace until concluded
Total 22.0 min

You do not want to use HIIT as your only form of exercise because it depletes your body’s energy stores. It's best to mix up your workouts so that your body has time to recover and different muscle groups can be worked. Include steady state rides of 30 minutes at 60-70% of your maximum heart rate which will keep you in the fitness zone (fat burning). HIIT can be used in a variety of workout scenarios, such as running, walking, weight training, and biking. The combinations of workouts are unlimited and once you get the hang of it you will be able to develop your own HITT routines.

Always check with your doctor before starting a new exercise plan. Follow instructions and stay safe. Be healthy, be happy!

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