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Exercise Bike Workout Tips For Beginners | Best Exercise Bike

Exercise Bike Workouts & Tips For Beginners.

Are you looking for exercise bike tips which can help you get started? Most workouts for bikes are aimed at advanced users and not practical for beginners, but this guide is aimed at first timers. Whether you use an upright or recumbent bike, the tips here are applicable.

Exercise bikes are becoming more common in homes as people realize their benefits. Sure it’s a lot of fun to ride an outdoor bike, but if it’s raining or night, workouts are very difficult if not impossible. With an exercise bike you can perform those workouts day or night and regardless of the weather outside.

What makes stationary bikes ideal is you don’t have to use it for extended periods to get results. In as little as 15 minutes a day you’re going to notice improvements in your fitness and health. For best results, work out 5 days a week.

Cardio Intervals:

There are a lot of ways to do cardio intervals on a workout bike.

  • Start by warming up for 5 minutes.
  • Immediately after the warmup, go into a 25 second sprint. Just pedal as hard and as fast as you can. 25 seconds may not seem much but you’re going to work up a sweat.
  • If your bike allows, increase the resistance levels slowly. Give your body time to get used to it.
  • Your total workout time should be 20 minutes, but you can increase it later.

Here is another variation of a cardio interval workout. It’s best to try this once you’ve had some experience on your workout bike.

  • Begin as always with a 2 to 5 minute workout.
  • Commence your workout with a 45 to 60 second high intensity workout.
  • Set your pedaling to low intensity and pedal for 45 to 60 seconds. Use this opportunity to recover your breathing.
  • Do 20 intervals of the above.

This workout is more challenging than it sounds, and at the end of it you’ll be gasping for air. But it’s an excellent workout for your body, toning your muscles and burning fat.

Fat Burner:

There are many beginners upright bike workouts for fat loss, but we’re going to feature one that’s fairly easy to follow. If you follow this you’re going to lose weight in a short time.

  • Start with a 5 minute warm up.
  • Cycle for 90 seconds at maximum effort, followed by 90 seconds of biking at 50% of your previous effort.
  • Do a 60 second workout with maximum effort followed by 60 seconds at 50% effort. Repeat this for 30 seconds.
  • At the end of the 50% 30 second cycling, cycle at approximate 75% of your strength for 5 minutes.
  • Repeat the entire set.

Since these indoor bike tips are for beginners, you’ll want to give your body time to get used to the workouts. If it gets too easy, increase the number of sets to three or four.

As you may have noticed, the basic framework is similar to interval training, and the whole purpose is to get your heart pumping. Those short bursts are very effective in shedding fat and burning calories. If the workout intensity is too much, reduce the intensity level to 90% or even 80%. However you should increase this as soon as your body gets stronger.

Drill Time:

If those indoor cycling bike tips above are beginning to turn monotonous, it’s time you change things up. Here are some suggestions:

  • Vary the interval length: if your typical routine is 90 seconds high intensity / 30 seconds low intensity, change it up to 80/20, 70/30 and so on.
  • Change the intensity of your pedaling: If you usually go from full strength to relaxed, go for something different like 85% full strength and 30% recovery.
  • Change the interval: there’s no need to follow the “longer high intensity, short recovery” rule. You can divide the workouts equally, i.e. 30 seconds each. This doesn’t mean you’ll lose fewer pounds as it’s still effective.
  • Change the Rhythm: the moment you develop a rhythm and begin to feel comfortable on your bike, it’s a sign you need to change it up. The whole point of working out on the bike is to push yourself to the limit. This can mean increasing the recoveries or boosting the sprints, it is up to you.
  • Change the workout schedule: instead of working out five days a week straight, do it every other day, or you can work out 10 straight days and rest for 4 days.

Strength Training:

The most effective spin bike workouts to build strength involve increasing the bike’s resistance. Increase the resistance level until it feels like you’re pedaling uphill.

When you first encounter resistance, you’re going to slow down and feel tired, but you have to persevere and try to overcome it. Once you get past the initial resistance, you’re going to feel a surge in strength.

  • The harder you pedal, the more your legs will be forced to work out. Aim for 15 minutes for beginners and increase this to 20 to 25 minutes.
  • Another way is to grab a pair of dumbbells. Hold a dumbbell in each hand and lift them as you pedal. Make sure the dumbbells are light so you can maintain your balance.
  • Use a workout bike which allows you to increase the resistance.
  • Increase the duration of your workout. Just like with regular exercise, you have to work out at least 4 times a week, with 5 to 6 times preferable.
  • Pace Yourself: your body will tell you when it’s time to increase the duration. Don’t push yourself unless you’re physically ready because that could lead to injury.


Even with a beginners stationary bike you’ll be able to do a lot of workouts to gain strength and lose weight. The hardest thing to do is start, but once you get used to it your body will begin looking forward to it. Just keep it up and you’ll get in shape.

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