Cardio Machines for HIIT Training

January 13, 2024 3 min read

Cardio Machines for HIIT Training

What Is HIIT?

HIIT, or High-Intensity Interval Training, has gained popularity in recent years due to its effectiveness in burning calories and improving cardiovascular fitness. Traditionally, HIIT workouts involve alternating between short bursts of intense exercise and periods of rest or low-intensity exercise. While many people associate HIIT with activities like sprinting or jumping, cardio machines can also be a valuable tool for HIIT training. In this feature we delve into  whether you can use cardio machines such as the Air Bike, Bowflex Max Trainer, and Ski Erg for HIIT workouts.




1. Air Bike

The Air Bike, also known as an Assault Bike, is a popular choice for HIIT training. Its unique design utilizes a fan for resistance, which increases as you pedal harder. This means that the harder you work, the more resistance you'll face, making it ideal for HIIT intervals. You can adjust the intensity by increasing or decreasing your pedaling speed and resistance level. For example, you can pedal at maximum effort for 20 seconds, followed by 10 seconds of rest or low-intensity pedaling. Repeat this cycle for a set duration, such as 10-20 minutes, to create an effective HIIT workout.

The model we are showing is the Hammer Strength HD Air Bike, which we believe is "best " in class currently.

  • Exercise bike with a smooth and consistent motion which produces a comfortable ride
  •  Includes a unique adjustable AirGuard that changes the direction of airflow during intense intervals
  •  Performance metrics are measured on the HD Air Bike’s LCD console
  •  Multi-grip handlebars accommodate a wide range of comfortable grips



The Bowflex Max Trainer is another cardio machine that can be used for HIIT training. It combines the movements of an elliptical and a stair climber, providing a low-impact yet challenging workout. The Max Trainer offers various resistance levels and pre-programmed workouts, including HIIT options. You can select a HIIT program that alternates between high-intensity intervals and recovery periods. For example, you can sprint at maximum effort for 30 seconds, followed by 15 seconds of rest or low-intensity exercise. Repeat this cycle for several rounds to complete your HIIT session.

The example we are showing is the recently launched Bowflex Max Trainer M9 which we have had experience with instore.

  • Built-in JRNY™ experience on HD touchscreen. Membership required for full JRNY™ experience.
  • 10" interactive console
  • HD touchscreen (Wi-Fi connection required)
  • High-intensity interval training
  • 20 resistance levels
  • 125 x 77.5 x 165.4 cm
  • 4-grip handlebars
  • High performance. Low impact.
  • Bluetooth® enabled for smart devices and heart rate monitors (Heart rate armband included)





The Ski Erg is a machine designed to simulate the movements of cross-country skiing. It engages both the upper and lower body, making it an excellent choice for a full-body HIIT workout. The Ski Erg allows you to adjust the resistance level and track your performance metrics, such as distance and time. To incorporate HIIT into your Ski Erg workout, you can perform short bursts of intense skiing motion, followed by brief periods of rest or low-intensity skiing. For example, you can ski at maximum effort for 40 seconds, followed by 20 seconds of rest. Repeat this cycle for multiple rounds to complete your HIIT routine.

The example we are showing is the newly launched Primal Pro Skier with stand.

  • Challenging full body workout
  • Floor Stand Included
  • Smooth and light cord drive system
  • Adjustable air damper for varying stroke resistance
  • Comprehensive console programs & feedback
  • Bracket to mount a mobile device
  • Wheels make it easy to manoeuvre
  • Backed with a 5 year parts warranty



In conclusion, cardio machines like the Air Bike, Bowflex Max Trainer, and Ski Erg can be effectively used for HIIT training. These machines offer adjustable resistance levels and allow you to perform short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. Incorporating HIIT into your cardio machine workouts can help you maximize calorie burn, improve cardiovascular fitness, and achieve your fitness goals. Remember to consult with a fitness professional or your healthcare provider before starting any new exercise program, especially if you have any underlying health conditions. Ready to explore our HIIT Cardio machines.



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