I have never been much of a bike rider. Ever. I grew up on gravel roads, which is where I also learned how to ride a bike…and why my dad still calls me “crash” to this day. Biking just never seemed like a fun activity to me, so I have pretty much avoided it my entire life. Until a few months ago.
Some of you have followed my journey regarding the hip surgery I had to in September to repair the torn labrum (the ring of cartilage in the hip joint) and ligament, as well as my recovery (see: 4 Core Exercises That Aren’t Sit-ups). An integral part of my recovery, however, has been biking – apparently the rotation of the hip while on the bike is a necessary movement for full recovery. Needless to say, I have been riding a stationary bike A LOT. To combat the dread and disdain I felt for the bike, I have had to get creative – I put together my own HIIT stationary bike workout, which ramps up the intensity, provides a good workout, and gives me something to look forward to (as opposed to just mindlessly peddling). *HIIT stands for High Intensity Interval Training – read about it here.
The HIIT stationary bike workout works well for me – it changes up the workout and keeps me engaged, instead of bored. Including a warm-up and cool down, the entire circuit takes me 40 to 45 minutes (depending whether I do 6 or 7 rounds). Here’s a peek at the HIIT stationary bike workout I put together:
I try to push myself during the entire workout – and let me tell you, bring a towel because this one will make you SWEAT! The stationary bikes at my gym are Life Fitness brand, so you may have to adjust the levels depending on the bike you use.
There are some great HIIT stationary bike workouts on the web, and a quick search pulled up a ton. Here are just a few that I liked:
From Broke Girl Fitness
From Wrecking Routine
From eat spin run repeat
These workouts are a great way to mix things up at the gym.
Have you tried a HIIT stationary bike workout?