{"id":7473,"date":"2017-12-28T00:00:00","date_gmt":"2017-12-28T00:00:00","guid":{"rendered":"https:\/\/wpmigr.edinburghbicycle.com\/blog\/cycling-hiit-fastest-way-to-get-fit"},"modified":"2026-02-24T13:07:36","modified_gmt":"2026-02-24T13:07:36","slug":"cycling-hiit-fastest-way-to-get-fit","status":"publish","type":"post","link":"https:\/\/blog.citrus-lime.com\/ebco\/blog\/cycling-hiit-fastest-way-to-get-fit","title":{"rendered":"Cycling HIIT: The fastest way to get fit"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter\" style=\"max-width: 600px\" src=\"https:\/\/www.edinburghbicycle.com\/info\/wp-content\/uploads\/sites\/222\/2025\/04\/3416_1900_2459_cycling-hiit-josh-nuttall.jpg\" alt=\"cycling-hiit-josh-nuttall.jpg\" \/><\/p>\n<p><em> Photo by Josh Nuttall on Unsplash <\/em><\/p>\n<p>In the time-poor modern age,\u00a0 <strong> HIIT (High Intensity Interval Training) <\/strong> \u00a0could be the answer to all our fitness problems: A fast-paced full body workout in only 20-30 minutes, where your metabolism can stay in a heightened state for up to 24 hours afterwards, burning extra calories even while you sleep. Not only does it increase your cardio fitness and metabolic rate, it also promises to maintain lean muscle mass and burn fat in the fastest time possible.<\/p>\n<p><strong> Cycling HIIT,\u00a0 <\/strong> or HIIT on a bicycle, is an extremely effective way to become leaner, fitter and stronger due to the sheer number of muscles used \u2013 not only your legs, but your back, abdominal muscles, and even your biceps (for example by pulling on the handlebars when accelerating). A\u00a0BBC documentary\u00a0suggests 40 seconds, three times a week is all you need to do to see results.<\/p>\n<p>There are two ways you can approach\u00a0 <strong> HIIT by bike;\u00a0 <\/strong> one is in the comfort of your own home using a smart trainer, and the other is in the great outdoors \u2013 which, if you ask us, beats a\u00a0 <strong> spinning class <\/strong> \u00a0any day of the week.<\/p>\n<div class=\"clearfix\" style=\"text-align: center;padding: 5px 0 10px\"><\/div>\n<hr \/>\n<h2><img decoding=\"async\" style=\"max-width: 600px\" src=\"https:\/\/www.edinburghbicycle.com\/info\/wp-content\/uploads\/sites\/222\/2025\/04\/5316_1615_0013_shop-all-trainers-1.jpg\" alt=\"shop-all-trainers-1.jpg\" \/><\/h2>\n<h2>CYCLING HIIT PROGRAM<\/h2>\n<p>As with all exercise, you should begin with a 5-10 minute warm up to loosen up your joints and muscles to prevent risk of injury. You can do this on your bike with some slow pedalling. Then begin a HIIT program like this one:<\/p>\n<ul>\n<li>45 seconds full throttle pedalling<\/li>\n<li>45 seconds easy pedalling<\/li>\n<li>Repeat 6 times<\/li>\n<li>After the 6 <sup> th <\/sup> \u00a0repetition, do 3 minutes easy pedalling for extra rest<\/li>\n<li>Repeat the whole thing once more<\/li>\n<\/ul>\n<p>It may sound simple, but believe us when we say it is a truly challenging workout clocking in at around 25 minutes of intense work. Every 2 weeks, you could try and make it even more challenging as your body adjusts, by reducing the rest time and\/or doing more repetitions.<\/p>\n<h2>WHAT YOU NEED FOR INDOOR HIIT CYCLING<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" style=\"max-width: 600px\" src=\"https:\/\/www.edinburghbicycle.com\/info\/wp-content\/uploads\/sites\/222\/2025\/04\/9116_1900_2460_tacx-blue-matic.jpg\" alt=\"tacx-blue-matic.jpg\" width=\"360\" height=\"360\" \/> You need a bicycle \u2013 have a look at our <a href=\"https:\/\/www.edinburghbicycle.com\/bikes\" target=\"_blank\" rel=\"noopener\"> bikes <\/a> \u00a0to see which one suits you best \u2013 and you\u2019ll need a turbo trainer such as the Tacx Blue Matic Folding Magnetic Trainer T2650. To avoid shredding your nice road bike\u2019s rear tyre, we also recommend the\u00a0Tacx Trainer Tyre.<\/p>\n<p>To truly take your indoor training to the next level, a <strong>Smart Trainer<\/strong>\u00a0such as the\u00a0Tacx Neo Smart Trainer T2800\u00a0connects to your smartphone, tablet or GPS computer so that you can access and monitor all of your stats and track your progress over time. With a tablet you can ride in virtual races against virtual or real riders from anywhere in the world.<\/p>\n<p><strong> Read our blog on <a href=\"https:\/\/www.edinburghbicycle.com\/info\/blog\/tacx-turbo-trainers\" target=\"_blank\" rel=\"noopener\">Tacx Turbo Trainers <\/a><\/strong><\/p>\n<h2>WHAT TO WEAR FOR HIIT<\/h2>\n<p>As with any intense workout, you should expect to sweat \u2013 in this case, a lot. For that reason, your HIIT clothing should be sweat-wicking, comfortable, and breathable. A pair of\u00a0 <a href=\"https:\/\/www.edinburghbicycle.com\/clothing\/legwear\/shorts\"> cycling shorts \/ bib-shorts <\/a> \u00a0and\u00a0 <a href=\"https:\/\/www.edinburghbicycle.com\/clothing\/jerseys\" target=\"_blank\" rel=\"noopener\"> Short Sleeve Jersey <\/a> \u00a0are particularly popular.<\/p>\n<h2>RECOVERING FROM HIIT<\/h2>\n<p>Due to the intensity of HIIT, it is taxing on the body, and so you should limit your sessions to 3 times a week maximum. It is important to allow the body to recover, and you can ensure your body gets what it needs with dedicated\u00a0 <a href=\"https:\/\/www.edinburghbicycle.com\/nutrition\" target=\"_blank\" rel=\"noopener\"> Sports Nutrition <\/a> . Brands such as <a href=\"https:\/\/www.edinburghbicycle.com\/torq\" target=\"_blank\" rel=\"noopener\"> Torq <\/a> \u00a0are popular (and tasty!).<\/p>\n<p><a href=\"https:\/\/www.edinburghbicycle.com\/bikes\/road-bikes\"><img decoding=\"async\" style=\"max-width: 600px\" src=\"https:\/\/www.edinburghbicycle.com\/info\/wp-content\/uploads\/sites\/222\/2025\/04\/1616_1668_5070_road-bikes-SHOP-ALL-landing-page-banner.jpg\" alt=\"road-bikes-SHOP-ALL-landing-page-banner.jpg\" \/><\/a><\/p>\n<p><a href=\"https:\/\/www.edinburghbicycle.com\/bikes\/onsale\"><img decoding=\"async\" style=\"max-width: 600px\" src=\"https:\/\/www.edinburghbicycle.com\/info\/wp-content\/uploads\/sites\/222\/2025\/04\/2016_1900_2458_shop-sale-bikes.jpg\" alt=\"shop-sale-bikes.jpg\" \/><\/a><\/p>\n<div class=\"blog-entry-social-media\"><\/div>\n<div class=\"blog-entry-tags\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cycling HIIT, or HIIT on a bicycle, is an extremely effective way to become leaner, fitter and stronger due to the sheer number of muscles used.<\/p>\n","protected":false},"author":239,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_tribe_ticket_capacity":"0","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":"[]","_tribe_ticket_has_attendee_info_fields":false,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"footnotes":""},"categories":[19],"tags":[],"class_list":["post-7473","post","type-post","status-publish","format-standard","hentry","category-customer-services"],"featured_image_src":null,"author_info":{"display_name":"edinburghbicycle","author_link":"https:\/\/blog.citrus-lime.com\/ebco\/blog\/author\/edinburghbicycle"},"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - 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