How to use our new HIIT Bike

Tested to withstand even the toughest of workouts, the StairMaster HIIT Bike offers a robust design and features dual action wind resistance that provides a total body cardio workout. The HIIT Bike is designed to push you past your breaking point and keep working long after you can’t.

Click hereto watch our HIIT Bike demonstration. 

How to Guide

Ensure the seat height is adjusted so your leg still has a slight bend when extended on the bike. Ensure that you are the right distance away by adjusting the handle underneath the seat so that when you are sat upright you are not over stretching yourself when doing the full exercise. 

Avoid these 4 common mistakes

  1. Standing : Remember there is no weight resistance on the bike remain seated!
  2. Dropping the chest:  Not only can it cause harm to your lower back, but it takes the range of
    movement from your shoulders away from the exercise and hinders explosive energy.
  3. Arching your back: This can cause lower back pain, keep the chest high back straight!! 
  4. Giving up!!!!!!

Workout 1
Got 30 minutes to burn? Try Cem’s HIIT Bike Test. 15 rounds on the bike – 1 minute on for as fast as you can, 1 minute off. How many calories can you burn?
15 rounds of: 1 minute bike for calories 1 minute of rest
15 rounds, total time of 30 minutes. Goal is to burn as many calories as possible.

Workout 2
One of the great things about an air bike – you know precisely how many calories you are burning for your effort.
How fast can you burn 15 calories? That’s the goal of this workout Is bragging rights to your mates

Workout 3
Cem’s Turkish Torture workout.
This one is a bit different than the rest in that you alternate using arms and legs, just arms, just legs.
200 Calories for time (as fast as you can): 50 Calories Arms and Legs 50 Calories Arms-only 50 Calories Legs-Only 50 Calories Arms and Legs

Workout 4
Classic Tabata Circuit is 20 seconds on / 10 seconds off for 4 rounds 1 min Sit ups
20 seconds on / 10 seconds off for 4 rounds 6 min Sit ups
20 seconds on / 10 seconds off for 8 rounds 1 min Sit ups 
20 seconds on / 10 seconds off for 10 rounds 1 min Sit ups 
 

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