The possibilities are endless when it comes to working out on a stationary bike. You can focus on endurance, muscle building, cardio, or a mixture of all of these things. The bike is a great way to target all muscle groups, not just your legs! Your abs and your arms can feel the burn from a good stationary bike workout. Here are stationary 4 bike workouts to try next time you hop on your bike!
15-Minute Stationary Bike Workout
In this routine, you’ll be switching up the resistance level throughout the duration of the workout. This will ensure that you get your heart rate pumping and that you don’t get bored during the routine. Notice the last instruction in the workout; if you’re not tired, do it again!
30-20-10 Cardio Workout
In this workout, you will be repeating phases of moderate intensity, high intensity, and maximum, all out effort. These phases will be immediately followed by a few minutes of recovery before you repeat them again.
47-Minute Stationary Bike Workout
For a longer, more moderate bike workout, try this 47 minute routine. You will slowly work your way up to a few minutes of high intensity and high resistance before you slowly work your way back down to low intensity. If you have some extra time, this bike workout is the one for you!
20-Minute HIIT Bike Ride
If you are looking for a shorter, yet effective Bike ride, try this 20-minute HIIT routine. During the segments of high intensity, you will be aiming to hit 80-100 RPMs (rotations per minute), during your recovery time, you will be hovering right around 50-70 RPMs. That is a broad range, so you should be able to stay somewhere within those RPMs. Set your resistance so that it is challenging for you, but doesn’t hinder you from being able to hit 100 RPMs.
Try an App or a Class!
If you prefer having someone else there during your workout to motivate and instruct you, then try using a fitness app or signing up for a spin class at your local gym or studio. Pelton is like having a private cycling studio on the go, and Aaptiv allows you to listen to classes on your phone for not only cycling, but for treadmill workouts, elliptical, and much more. Both of these apps are available for download in the app store.