This short interval workout on a stationary bike is harder than a walk and takes less time. A bike is a good place to start with intervals because it's easy to go hard and easy to stop.
Workout Routine Examples
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Beginner Bike Interval Workout Example
About 22 minutes on a bike.
| Minutes | What you do | How it feels |
|---|---|---|
| Minutes 0 to 5 | Easy pedaling | Easy warm-up |
| Minutes 5 to 17 | 6 rounds: 30 sec hard, then 90 sec easy | Hard parts: tough, short of all-out. Easy parts: catch your breath |
| Minutes 17 to 22 | Easy pedaling | Easy cool-down |
This is an example, not a prescription or medical advice. If you have an injury, a heart condition or another health condition, check with your doctor before starting a new exercise routine.
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Who is this for?
This example can work well for you if:
- you already do some easy cardio and want something harder
- you have about 22 minutes and a stationary bike
- you'd like a short session for a day you don't train legs
If you're new to cardio, the incline walk workout or the 8-week walking plan example are gentler places to start. For a full week of lifting and cardio, see the cardio and lifting week example.
About this example
Hard intervals take more recovery than easy cardio, so most people do them once or twice a week at most, on days that don't come right before a heavy leg day.
If you're new to cardio, a few weeks of walking or easy cycling first makes intervals feel a lot more manageable.
Common questions
How hard is hard?
Hard enough that talking is difficult, but not an all-out sprint. You can still finish all six rounds.
Can I do this on a rower or treadmill?
Yes. The same timing works on a rowing machine or an air bike. On a treadmill, you can use a steep incline walk or a jog for the hard parts.
Can I do intervals on the same day as leg day?
You can, but your legs will be tired, so the hard rounds will feel harder than usual. On a leg day, an easy walk is a gentler fit.
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