Exercise bike workouts for beginners, weight loss and interval training

Get the most out of an exercise bike with these workouts.

Woman on an exercise bike

by Bryony Firth-bernard |

An exercise bike is a brilliant piece of cardio equipment that can help burn calories, while gently strengthening your lower body. Many think the exercise bike is something you just simply hop on and pedal till your heart's content, but there are actually lots of exercise bike workouts you can do to make it more of a challenge and help build up your fitness levels.

Benefits of an exercise bike workout:

• Great for interval training - this can boost your cardio fitness and help you burn calories more quickly.

• Low impact - this makes it particularly good if you’re prone to bad knees and or hips, as it’s gentle on your joints.

• Safe and convenient - an exercise bike allows you to workout whatever the weather and is safer than cycling on the road.

• Strengthens lower body - naturally the exercise bike works your calves, hamstrings, quadriceps and glutes, but upping the resistance can make this a tougher lower body workout.

Whether you’re looking to lose weight, are a bike beginner or you want to strengthen your lower body muscles, here’s some exercise bike workouts you can give a go.

Beginner exercise bike workout

If you’re new to the bike and exercise in general, start slowly and gradually increase the intensity and length of time you cycle as you go.

The workout:

• Aim to cycle for 25 to 35 minutes

• Start by cycling for 5 to 10 minutes on a low intensity to warm up your muscles and prevent injury

• Select a medium intensity and cycle for 5 minutes

• Once that five minutes is up, switch to a higher intensity and cycle for 1 to 2 minutes

• Alternate between cycling at a medium intensity for 5 minutes and then a high intensity for 1 to 2 minutes three more times

• Finish by cycling on a low intensity for 5 minutes to cool down

Weight loss exercise bike workout

If your aim is to lose a few pounds and burn the calories then this exercise bike workout which sees you switch resistance levels regularly is a good option.

The workout:

• Warm up cycling for 5 to 10 minutes on a low intensity

• Switch to a medium intensity and aim to cycle between 3 to 5 minutes (it may feel tough but really try to push yourself). Once you’ve completed this, cycle on a high intensity for 1 to 3 minutes

• Alternate between medium intensity and high intensity for the next 25 to 30 minutes

• Finish by cycling on a low intensity for 5 to 10 minutes to cool down

Interval training exercise bike workout

Made popular by the likes of Joe Wicks, interval training is where you alternate between short periods of working out at a high intensity and then having short periods of recovery. It’s good for when you don’t have a lot of time on your hands for a really long workout and is great for endurance and weight loss too.

The workout:

• Warm up cycling for 5 to 10 minutes on a low intensity

• Switch to a medium intensity and cycle for 10 minutes

• Once this is complete, switch to a high intensity and cycle for 2 minutes, then a low intensity for 2 minutes

• Repeat switching between cycling at a high and low intensity for at 2 minutes each four more times.

• Finish by cycling on a low intensity for 5 to 10 minutes to cool down

• Overtime, you can try increasing these two minute intervals for a little longer

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