An exercise bike is one of the best ways for beginners to get in shape. They’re easy to use, perfect for less-than-stellar joints, they’re a great way to get your cardio in, and they also work hard to enhance heart health and help with weight loss. So why we discuss details on the topic – Exercise Bike Workout for Beginners.

Studies have also shown that riding on an exercise bike for as little as 10 minutes reduces fatigue and negative moods, while also improving energy levels. And, because of the minimal tension exercise bikes put on joints, they’re ideal for those whose bodies aren’t exactly accustomed to rigorous exercises.

As a beginner, it’s essential to concentrate on longer, instead of harder, workouts that’ll help build your cardiovascular stamina and endurance so you can do harder, more-intense schedules when you’re ready. In the beginning, it’s all about preparing yourself for the long haul – so don’t stress about burning the most calories you can in an hour.

Instead, work on improving your heart, body, and lungs so you can do harder exercises later. Read on for a roundup of simple and effective exercises that’ll whip you into shape and improve your overall fitness in no time.

Getting Started – Exercise bike workout for beginners

Using an exercise bike is a good method to improve cardio, to increase endurance and to build muscle. This is particularly true if you wish to build muscle in your legs, with the quads and hamstrings being the muscles that are primarily engaged in riding a bike. Before you get started, however, it is best to consult with a doctor to make sure you do not have any conditions that could be affected by your exercise schedule.

When you have received clearance from your doctor, be sure to take some time to familiarize yourself with your exercise bike and how it functions work. Make changes to the seat, the handles, and the pedals in order to properly accommodate your height and reach. Next, learn how to make adjustments to the resistance so you can make those essential adjustments while you are working out.

Exercise Bike Workout for Beginners

Warming Up

When the exercise bike is properly set up for your use, you should start your daily schedule with a warm-up. For most people, a good beginning point is to warm up for around 5 minutes at a comfortable pace with low resistance. This will help to get your body prepped for the more powerful and rigorous exercise that is about to start.

Cardio Intervals Exercise

An exercise bike is one of the best ways to do interval training. Mixing up low and high-power workouts challenge your heart, body, and lungs. This is ideal for beginners because switching up the pace will burn the right amount of calories and will give you some time to rest. To do this workout:

  • Begin with a low-intensity warm-up for around 5 minutes.
  • After warming up, go straight into the 20-second sprint. Pedal as fast and as hard as possible.
  • Rest for 10 seconds and after that sprint again. Complete these exercises for 8 – 10 times.
  • Your cardio interval exercise time should be around 20 minutes. After your body gets used to, boost it.


If you want to concentrate on developing a fluid pedal stroke, which can help you boost your power and efficiency, try a single-leg pedaling drill. Place a chair or stool close enough to the bike so you can easily rest a foot on it. Start with the chair on your left side and pedal only with your right foot. Concentrate on smooth pedal strokes with a cadence of 90 rotations per minute. Ride with your right leg for 30 seconds and then change sides. Aim to build time up to four minutes for each leg.

Fat and Calorie Burner

This workout will challenge your body in a new way. With this exercise, you will consume15 calories per minute. In the beginning, you can always decrease the intensity level if it is too much for you. But after your body gets stronger, you should boost it.

  • Complete your 5-minutes warm-up.
  • After that exercise, start cycling at maximum effort for around 90 seconds. Follow up with a recovery interval for another 90 seconds at 50% of your full exertion.
  • Perform 60-second and 30-second intervals, using the same intensity levels.
  • After the final recovery period, cycle for 5 minutes at 60% of your full exertion.
  • Repeat the whole set of intervals.

Cooling Down

After engaging in interval training, it is essential to give your body a cool-down period. During this period of time, you should pedal at a similar pace as well as resistance that you did while warming up. Your cool-down period should last for 5 minutes.

By following this schedule will result in an exercise that lasts a total of 20 minutes. If you are not used to working out on an exercise bike, you may find that your legs tire fastly. Remember that it takes time to build endurance, but you can add more time to each workout or reduce the resistance as you feel your body getting more fit and requiring a greater.



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