A stationary bike isn’t necessarily the first piece of gym equipment that comes to mind when we think of an intense workout. I’ll admit it, the first time I considered hopping on for a ride was late in my pregnancy when I could no longer run.

I remember the upright bike staring at me from the corner of the gym, as I envisioned a fate of endless boredom and minimal calories burned.  However, as I experimented with different workouts I quickly realized how wrong I was!

It turns out because indoor cycling was a new type of activity for my body I saw almost immediate results.

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Fat melted as my arms and thighs became more toned– even in my third trimester of pregnancy! Indoor cycling is a great workout for anyone looking for a fast-paced, fat burning activity that’s kind to your hip, knee and ankle joints.

Try our sweat dripping stationary bike workout as an alternative to your favorite cardio and you too will become a believer!

The Method

Resistance level settings are unique to each model of stationary bike.

Therefore, the workout below uses the RPE scale to keep you on track.  RPE stands for Rate of Perceived Exertion and provides a guideline to measure the intensity of your exercise.  Use the suggested intensities to push yourself and ensure a sweaty good time!

1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
6
7 – Very heavy
8
9 – Extremely heavy
10 – Maximal exertion

The Workout

stationary bike workout_2

5-Minute Warm Up: Program the bike to an easy level of resistance to consider as your flat road.  For beginners, this may be level 1.  For advanced cyclists or those looking for a challenge, level 6-8 may be appropriate.

1:00-3:00 Easy cycling on your flat road RPE 2-3

3:00-400 30-second high leg speed at RPE 3-4, 30-second recovery RPE 2-3

4:00-5:00 30-second high leg speed at RPE 3-4, 30-second recovery RPE 2-3

Pyramid Climb: Continue to increase resistance from your flat road and attack a challenging hill!

5:00-6:00 Remain seated and increase resistance to RPE 4-5

6:00-7:00 Remain seated and increase resistance to RPE 5-6

7:00-8:00 Remain seated and increase resistance to RPE 6-7

8:00-9:00 Stand and increase resistance to RPE 7-8

9:00-10:00 30-second standing sprint at RPE 8-9, 30-second standing RPE 6-7

10:00-12:00 1-minute standing sprint at RPE 8-9, 1-minute standing RPE 6-7

12:00-13:00 Sit and decrease resistance to RPE 5-6

13:00-14:00 Remain seated and decrease resistance to RPE 4-5

14:00-16:00 Recover on your flat road RPE 2-3

Fat Blasting Sprints: Take interval training to the next level!  Choose a resistance that’s slightly above your flat road to give your legs something to push against.  RPE should be at least 7-8 for each all-out sprint.

16:00-17:00 20 second sprint, 40 second recovery

17:00-18:00 30 second sprint, 30 second recovery

18:00-19:00 40 second sprint, 20 second recovery

19:00-21:00 1-minute sprint, 1-minute recovery

21:00-22:00 40 second sprint, 20 second recovery

22:00-23:00 30 second sprint, 30 second recovery

23:00-24:00 20 second sprint, 40 second recovery

Killer Finish & Cool Down

24:00-26:00 Return to your flat road and alternate a 10-second push with 10 seconds of recovery for the full 2 minutes

26:00-30:00 Spin, stretch and recover as you return to RPE 2-3

Safety Tips

Wear tight fighting clothes to ensure they won’t get caught in the bike’s components.

Keep water close by and drink throughout the workout.

If available, use toe straps to “lock” your feet into the pedals for added efficiency. Position your foot so the majority of pressure is placed on the ball of your feet.

Adjust the seat so when the pedal is in the lowest position there is a slight bend at the knee. This will protect your knees and low back.

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And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans