New and Looking For A Recumbent Bike HIIT Routine

Hello Everyone,
I just bought myself a recumbent bike.What would be a good HIIT routine.I looking to loose weight and get in shape and I'm new to all this.Also how many times a week should I do it? If anyone could help I would appreciate it.Thanks

3x/wk

5 mis w/u
:30 sec increase intensity by 5, fast fast
1:30 reduce intensity, slower (but still a decent pace!)

wash rinse repeat.

You can adjust the intensity part by however much. I generally vary mine. The key here is to get your HR up at the interval, and back down at the slowish part.

Exactly. 5 minute warm-up then 20 minutes of intervals. Intervals should be varied each workout. E.g. 30 second sprint/60 second recovery one day, 20 second sprint/40 second recovery another day, etc. The key is to mix it up, increase the intensity rather than the duration, and work toward a 1 to 1 ratio of work/recovery. Cool down for 5 minutes. To start use a pace in which it would be impossible to keep a conversation for the sprint portion. 3 times a week would be great and alternate with resistance training on the other days.

Personal Trainer in Los Angeles