This machine is powered by your arms instead of your legs. If you’re not able to use a regular stationary bike, a handcycle might be just the ticket for some calorie-burning aerobic exercise. Research also suggests that spinning is just as effective for improving your physical fitness and changing your body, compared with regular bicycle riding. If you need someone to encourage you to keep on riding through your workout, this might be a good choice. Lots of programmable options let you customize your workout to the speed, intensity, and duration you want. Whether you own a stationary bike or you use one at a gym, you can get a great workout that’s tailored specifically to your needs. Indoorsĭo you prefer to exercise indoors? Here are a couple of ways to bike inside: Let’s take a look at some of the more popular indoor and outdoor biking options. There are plenty of choices when it comes to biking, which makes it easy to choose the option that bests suits your needs and preferences. This means your body continues to burn calories at a higher rate, even after your workout is done and your body has returned to its normal, resting state. When you stop pedaling and your workout is over, your metabolism remains engaged. However, HIIT programs take much less time and are therefore a more practical option for fat reduction. This type of exercise can help you burn more calories in less time, as well as improve your cardio fitness and help you lose fat too.Īccording to a study published in 2017, both HIIT and moderate intensity continuous training both reduced fat mass by 10% after a 12 week program.

Repeat this pattern for the next 20 to 30 minutes.Then, do 2 to 3 minutes of easy cycling with low resistance.Cycle as fast as you possibly can against high resistance for 30 to 60 seconds.With biking, a HIIT workout may look something like this: HIIT involves short bursts of intense exercise alternated with intervals of low-intensity exercise. HIIT can be a great way to challenge your body and, yes, even reduce fat and lose weight, if that’s your goal. A person who weighs 185 pounds can burn 355 calories by cycling at this pace.Īnd, at a faster pace of around 14 to 15.9 miles per hour, a 155-pound can burn up to 372 calories in just 30 minutes, while someone who weighs 185 pounds can burn 444 calories in that time frame.Ģ. Opt for high-intensity interval training (HIIT) In fact, according to the Harvard Health Letter, a 155-pound person can burn as many as 298 calories in a 30-minute bike ride, if they pedal at a 12-to-13.9 mile-per-hour pace. Steady, moderate cycling burns about 300 calories in 60 minutes, but you can burn more than that if you increase the intensity. And the more calories you burn, the more weight you’ll likely shed.

That’s because your body uses more energy to cycle faster. However, if you push yourself to work harder and up the intensity of your ride, you’ll make more progress toward your weight loss goal.Īs a general rule, the faster you cycle, the more calories you’ll burn. If you no longer consider yourself a beginner, check out our more advanced weight lifting workout.Pedaling along at a leisurely pace probably won’t do much to help you lose weight.

Take these workouts and start dropping them into your training today.Ĭheck out our popular beginner weight lifting routine if you want to find a safe and effective way to start lifting weights.

HIIT workouts can reinvigorate your exercise regime and force you to think creatively. Why not throw one or two of these into your training per week for the rest of the year? You’ll give yourself new challenges and push your fitness to new levels. In this article, you have 17 examples of effective HIIT workouts. HIIT workouts can be used to help you with almost any fitness goal.ĭon’t think of them as cardio only – use them to build muscle, burn fat, and improve your strength and endurance. There’s no need to make these workouts complicated, just work hard and work fast! Find a hill or flight of stairs and sprint up it. As I showed you with the dune workout, take advantage of the outdoors. It really doesn’t have to be as expensive (or take up as much space) as you might think! If you would like to build your own home gym check out our ultimate guide.

Hiit workouts at home for weight loss