Killer Recumbent Bike Workouts

Executive Summary about Killer Recumbent Bike Workouts by Jillcoleman
The beauty of using the recumbent bike is that it helps burn fat all over, while also eliciting a localized burn in the legs, attacking both the glute-hamstring tie-in and the lower part of the quad near the knee. Traditional fat-burning anaerobic exercise done via high-intensity interval training (HIIT) creates a hormonally and calorically favorable environment to lose inches, while aerobic pedaling using heavy resistance generates a similar effect to that of weight training, thus shaping the leg. If the resistance and speed combinations are enough to elicit a strong lactic acid burn in the legs and glutes, the result is a fat-burning, leg-sculpting effect.
Luckily, since the recumbent bike only works the lower body, the trainee can channel all exertion to the legs and glutes to create powerful pedal strokes through the fat-burning protocol. Fat oxidation increased 60% from baseline. Even though the recumbent bike utilizes only the lower half of the body, the metabolic effect created by interval training on the bike generates a universal fat-burning ripple effect.
Workout 1 – 25 minutes: Traditional HIIT workout done on the bike. Pedal as hard as possible for the “working” segments and move the legs very slowly during the “resting” segment in order to recover and be able to generate the same force for the next working segment. Avoid moving faster during the rest segments even if you can; a more pronounced fat-burning effect is generated with a large differential between working and resting. Use a recumbent bike whose highest level is 20.

Time Level RPM Segment Time
0-5 8 90+ 5 min
5-6 15 80+ 1 min
6-6:30 1 50+ 30 sec
6:30-7:30 15 80+ 1 min
7:30-8 1 50+ 30 sec
8-9 15 80+ 1 min
9-9:30 1 50+ 30 sec
Continue to alternate 1 min @ Level 15, and 30 sec @ Level 1 until you reach 20 minutes
20-25 8 90+ 5 min
Workout 2 – 25 minutes: This workout forces to work a little harder by adding an upper body component. Full-body movements like this can feel awkward, but will only exponentiate the fat-burning potential of the workout. The upper body movements involved are also listed.
Time Level RPM Segment Time Upper Body Movement
0-2 8 80+ 2 min Punches (across the body)
2-4 10 70+ 2 min None
4-6 12 60+ 2 min Shoulder Press
6-7 4 70+ 1 min None
7-9 9 80+ 2 min Side Raise
9-11 11 70+ 2 min None
11-13 13 60+ 2 min Alternating Shoulder Press
13-14 4 70+ 1 min None
14-16 10 80+ 2 min Front Raise
16-18 12 70+ 2 min None
18-20 14 60+ 2 min Upright Row
20-21 4 70+ 1 min None
21-25 8 90+ 4 min Alternating Biceps Curl/Triceps Ext.
Workout 3 – 25 minutes: Throughout this protocol, you will build on resistance and slow the pace to the point of burning. Choose Manual Program on the bike and change the levels as called for.


Time Level RPM Segment Time
0-5 8 90+ 5 min
5-9 11 80+ 4 min
9-12 13 65+ 3 min
12-14 15 50+ 2 min
14-15 2 50+ 1 min
15-19 12 80+ 4 min
19-22 14 65+ 3 min
22-24 16 50+ 2 min
24-25 2 50+ 1 min