HIIT Cardio on Stationary Bike

High Intense Interval Cardio Training

You all have seen a ton of my workout blog posts for my weight training routines but I haven’t posted any cardio plans recently. Although you rarely see a cardio post from me, I’m fairly consistent with it. I’m well over 38 and at my age, you need cardio. In fact I notice a substantial difference if I miss a week of cardio.

I keep my cardio very simple and usually hit it after my weight training workout. I’ll either walk on an incline on the treadmill for 30 minutes or I’ll doing an interval session on the stationary bike. I also alternate different types of stationary bikes. Lately I’ve been doing more HIIT cardio workouts (high intensity interval training). So that’s the cardio workout I’ll post today (specifically what I’ve been doing this week).

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HIIT Cardio Workout

Stationary Bike – 17 Minutes Total

2 Minutes – Warm up

30 Seconds – High Intensity

1 Minute – Low Intensity

Repeat 30 seconds high and 1 minute low

The total time of this cardio session is 17 minutes. You start out with a 2 minute warm up. Once your 2 minute warm up is done you’ll hit it hard for 30 seconds followed back a low intensity pace for 1 minute. You’ll repeat this until you do a total of 17 minutes. It doesn’t sound like a lot but I’ve found it to be very effective at burning fat.

HIIT cardio is one of the best ways to burn calories from actual fat rather than just calories. I do like to switch it up from time to time with walking on an incline. However, lately I’ve been doing more of these high intense interval sessions on the stationary bike. You can alter this cardio workout however you please. For example, you may want to do 1 minute of high intensity instead of 30 seconds like I do. Or you may even reverse my order and go high intensity for a minute followed by 30 seconds of low intensity. It really depends on your personal fitness goals.

Train with Passion,


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