Stationary Bike Workout Routine

The stationary bike is a good choice for a cardio workout if you re just getting started with exercise and is a great way to ease into cardio. 5 minutes of stretching 5 seconds per muscle then 5 minutes of cycling at a moderate pace 70 80 rounds per minute on the indoor bike. During the warm up phase you progressively increase your cardiac rhythm and your body temperature.

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Riding a stationary bike can help build strength in your legs and lower body especially if you use a higher resistance.

Stationary bike workout routine. The pedaling action can help strengthen your calves hamstrings and. The warm up period must last between 5 and 10 minutes. In fact you get the same cardio benefits as when using the treadmill or elliptical trainer or when walking or running outside. Reduce the resistance and cool down for five minutes.

Done right stationary bike workouts are no joke. This beginner friendly stationary bike workout is mostly aerobic aka steady moderate intensity but it incorporates short challenging intervals to build fitness and burn calories says ligler. Stationary bikes are great for everyone of all fitness levels jennifer tallman indoor cycling instructor at new york sports clubs tells self. Increase the resistance one to three levels and cycle for 10 to 20 minutes depending on your level of fitness.

While you can keep this routine short for circuit training you can gradually increase your time to do this routine by itself.

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