A simple example of  HIIT workout on a exercise bike is as follows:

  • 5-minute warmup                                                                                    
  • Start HIIT Exercise as follows:                                                                                                  
    • intense exercise (pedal as hard and fast as possible) for 15 seconds                                                                                   
    • Take rest or do gentle exercise (pedal at a slow, easy pace) for 10 seconds                                                                                                                      
    • Repeat this pattern for 10 to 25 minutes                                                     
  • 5-minute stretching session to cool down

You can fix your own HIIT program as per your own preferences. HIIT program can be fixed easily by experimenting with different durations of exercise and recovery, or how long you are performing intense exercise and how long you are recovering.