HIIT Stationary Bike Workout for Beginners

HIIT Stationary Bike Workout for Beginners

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The stationary bike is a powerful solution to have in your gym.

It is easy on the joints, offers a great way to burn calories, and isn’t going to get in the way of your workout program. However, if you are someone that is trying to maximize their time on the bike, it’s essential to learn the value of a refined HIIT workout.

A good HIIT workout will help burn calories faster and will ensure you get full value out of your time on the stationary bike.

Here is a breakdown of what the best stationary bike HIIT workout for beginners is and what to think about when going down this path.

Our Favorite Stationary Bike HIIT Workout Plan for Beginners

1. Warm-Up (3 Minutes)

It all starts with a simple warm-up.

When you are going through this part of the workout, it’s important to think about stretching too. Just loosen up the limbs and make sure you are not starting from complete rest. This is how you can pull a hamstring and/or deal with cramps.

It is best to stretch for a few minutes and then warm up at 10-15% intensity.

Just get used to the rhythm of the pedals more than anything else. As long as you do this, you are going to have a far better chance of maximizing your time on the stationary bike. Getting injured doesn’t help anyone, so make sure you are going through the warm-up properly.

2. 30 Seconds (100% Intensity)

You will now power through into the heart of your workout.

The goal is to go through “intervals” of 30 seconds. This means you are going to start with a 30-second burst where you will be going all-out.

This means you are going to give it your all or as close as you can get to this mark. The goal is to push as hard as possible while maintaining good technique.

The key factors include:

  • Maintaining a Steady Rhythm
  • Focusing on Your Posture
  • Not Overdoing the Resistance

This can take a bit of getting used to.

A lot of people think they are pushing hard but they are usually settled around 75%. Please do keep track of your heart rate because this is going to push things a lot.

Keep track of the data and then push as hard as you can.

3. 30 Seconds (20% Intensity)

Once you are done with the 30-second burst, you are now going to move onto the second phase or interval. This is when you are just going to pedal at 20% intensity for the same amount of time.

It is a way to let your body recuperate for a bit before you go into another burst.

This is something that will push the body a lot and is going to let you learn more about whether or not you are in good shape.

For beginners, you will start to feel this after a few intervals, which is when the calories start burning away.

4. Repeat For 15 Minutes

The goal is to not only do a few intervals.

You will want to repeat the 30 seconds (100% intensity) and 30 seconds (20% interval) cycle until you have completed 15 minutes.

This is when you are going to be ready to move onto the next part of the workout.

The key factors include:

  • Listening to Your Body
  • Shortening the Intervals If Tiring Easily
  • Staying Hydrated During “Rest” Phase

It is challenging and you are going to start feeling winded if you are putting in the effort during these bursts of intensity.

This is why paying attention to your body is key.

Don’t overextend yourself if you are feeling pain and/or seem to be losing control of your heart rate. This is when it is time to dial things back a bit.

To do this, you can increase the “rest” interval by 10 seconds.

5. Cool Down (2 Minutes)

At this point, you are going to start to wind up the rest of your workout.

You will want to cool down, which means just pedaling like you were during the warm-up. It isn’t going to be a lot and you can even ramp it all the way down to 5-10% intensity.

The goal is to just keep your feet moving so you are not coming to a dead stop. If you come to a dead stop, you might end up cramping up a bit.

6. Stretching

Just like you did in the beginning, you are going to want to start stretching a little.

This is going to let you loosen up the muscles again and make sure you are not going to cramp up a few hours later when you are sitting.

This can happen especially for those who are beginners and haven’t done this type of workout in the past. HIIT workouts are tough, so you need to take care of yourself to the best of your ability.

Other Places to Find Beginner Workout Plans

Working out on a stationary bike is a lot of fun but you can get bored if you follow the same program all the time. This is why you will want to mix things up a bit.

Bikes such as the Peloton or Echelon allow you to work out differently.

You get the opportunity to go through a wide array of workouts rather than settling on only one.

1. Connected Workouts

The goal of these bikes is to provide accompanying workout programs through a mobile app. You will connect to the mobile app on your tablet and/or on the main screen while toggling through different workouts.

This is ideal for those who want to work out the right way without getting bored.

There are so many workouts to choose from and that is what makes it fun.

2. On-Demand Content

The beauty of going through the content is knowing it will be up-to-date and is going to be ideal for all types of users.

This means you could be a beginner or someone that is a professional but there will be a good fit for you.

The benefits include:

  • Easy to Access
  • Keeps Things Interesting
  • Constant Updates

Being able to go through this type of content is what makes these bikes great.

RELATED READING: Is Peloton or Echelon Better?

You will always want to have a few workout options up your sleeve and these bikes take all of the thinking out of it.

Just sit down on the seat and begin pedaling after a few swipes of the screen. It keeps things as simple as they need to be when it comes to burning calories and getting fitter.

3. Live Classes

Being able to go through live classes is always unique and it is something that will teach you more about pushing through.

You can follow a qualified instructor that is going to push you to keep going.

You will follow along and know they are going to maximize your time on the bike. After all, this is what you are aiming to do in the first place.

4. Compete with Friends

When you are thinking about competing with friends, you will always want to have a little bit of a competition as to which person covers the most distance or burns the most calories.

The workouts that are set up through these bikes make it easier than ever before to keep track of these metrics in one place.


The benefits include:

  • Ideal for Pushing Yourself
  • Keeps You Honest
  • Easy to Integrate Into Your Workout Needs

This is the type of information that will bring a smile to your face.

You will also push your friends to keep going too.

5. 24/7 Workouts

It is always great to go through a series of workouts when it comes to having a little bit of fun. You get to enjoy what you are doing and it is intriguing at the same time.

You can workout around the clock and time it based on your schedule.

This makes it easy to follow a live instructor without having to break your schedule.

6. Library of Workouts (From Beginner to Advanced)

There are several workouts to choose from and that is what makes it fun at the end of the day.

The benefits include:

  • Extensive Selection of Workouts
  • Unique Options
  • Ideal for All Types of Individuals

You are going to have a long list of workouts that are unique, fun, and engaging. This is what it all comes down to when you are using a stationary bike.

7. Motivating Instructors

The instructors that you are going to see with the Echelon or Peloton will be some of the best on the planet.

These are professionals that know how to teach and are going to engage you in a heartwarming way. You will learn a lot and get fitter at the same time.

RELATED READING: Schwinn IC4 vs Bowflex C6


When it comes to a powerful HIIT workout, you will want to follow a structured plan.

This is what it all comes down to.

The goal is to burn a lot of calories without compromising on your technique. Whether it is through live classes on a Peloton or by following the HIIT workout plan listed above, the goal is to optimize your approach without getting injured.

These are the ways that will make it possible over the long-run.