How To: HIIT Cardio on a Bike / Lose Weight and Burn Fat Fast

Try HIIT! It only takes 10-20 minutes and you will burn more fat than your old boring cardio routine. It is efficient and you will get results.

Recommended program for beginners:

5-10min warm up

1st station (90sec): 3 sets of 15sec Hard (15sec easy between sets)

2nd station (3min): 3 sets of 30sec Hard (30sec easy between sets)

3rd station(4.5min): 3 sets of 45sec Hard (45sec easy between sets)

3rd station: 2 sets of 45sec Hard

2nd station: 3 sets of 30sec Hard

3rd station: 4 sets of 15sec Hard

Cooldown 5-10min

(Shifting gears higher you will feel resistance going up, and you want to do this when you go hard on the bike)

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