Want a HIIT workout for weight loss? This exercise workout will burn calories fast

Burn calories and build muscle with this high-intensity exercise bike routine, it includes music to help boost your performance

Woman uses an exercise bike to workout on at home
(Image credit: Getty)

On the hunt for a new HIIT workout to complete over winter? This 25 minute HIIT workout is a game changer for any spin lovers and it is guaranteed to burn lots of calories.

The best exercise bikes took over the home workout scene last year as lockdown saw a closure in gyms and people had to turn spare rooms and garages into spaces suitable to keep fit in. Not only did cardio machines gain popularity but more people got into resistance training at home adding weights like the best kettlebell to their homes.

This 25-minute indoor cycling HIIT routine was posted to YouTube by Kaleigh Cohen. Cohen is a certified spin instructor who shares fun and effective cycling and strength exercise bike workouts online.

In this workout, she cycles through the workout with you as she talks you through each section of the HIIT session. Watch her video below to follow along.


A HIIT workout is any form of physical exercise that includes short bursts of intense exercise followed by a period of rest or a period of lower intensity exercise. This style of workout is super popular as it is a time-efficient way to fit exercise in.

It is also an extremely effective way to lose body fat. For example, this 2012 study published in the Journal of Obesity found that HIIT style training may be better at lowering body fat than steadier forms of exercise like running.

The periods of high-intensity exercise during a HIIT routine normally last around 45 seconds with the rest periods lasting about the same time, but this will vary. Cohen's high-intensity sections vary in duration and resistance, this is to really challenge your fitness.  


  • JUMPS 
  •  JUMPS 

Cohen uses a spin bike to perform the workout on but she highlighted in the caption that it can be completed on an exercise bike or a stationary bike too. 

If using one of the latter, the spin instructor says to increase the speed for the second position (anywhere between 5-15 RPMs is good). And for the third position, you should aim to increase your resistance while trying to keep the same cadence

After finishing this workout you will want to make sure you give your muscles time to rest after training your body hard. Blending a best protein powder for women into a smoothie is a yummy and nutritious way to help your body rest and repair.

Jessica Downey

Jessica is an experienced fitness writer with a passion for running. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 

When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.