Exercise Bike Workouts
An exercise bike gives you the benefits of cycling indoors, whatever the weather. You control the resistance and the pace, so it suits any fitness level.
Muscles worked
- Main muscles
- Glutes, Quads
- Also works
- Calves, Hamstrings
- Equipment
- Exercise bike
Getting started
- Set the seat so your knee is slightly bent at the bottom of each stroke, and the handlebars where you can reach them without stretching.
- Warm up for five minutes at a light resistance.
- Ride for 20 to 30 minutes at a pace where you can still talk.
- Finish with five easy minutes to cool down.
Benefits
It trains your heart and lungs and works your quads and glutes, with very little stress on your knees and hips.
You can ride while you watch TV or listen to a podcast, which makes it an easy habit to keep.
Tips
- Sit tall with your shoulders relaxed.
- Turn the resistance up enough that you’re pushing, not just spinning your legs.
- Make a short session count with intervals: 30 seconds hard, 90 seconds easy.