4 Easy Stationary Bike Workout Routines

Exercising with a stationary bike gives us great benefits in a comfortable and simple way. We present you 4 easy routines with a stationary bike.

Last update: 30 January, 2022

The exercise bike is an excellent option for physical activity, whether in the gym or, if we have the possibility, in the comfort of home. In addition, it is an ideal exercise for beginners, as it can be combined with other activities. Meet 4 easy-to-perform stationary bike training routines.

bike exercises indoors They allow us a cardiovascular training and, at the same time, work and tone all the lower muscles. On the other hand, they help burn calories quickly.

Easy exercise bike routines

Without a doubt, using the exercise bike is simple and it is a great exercise cardio, but there are a number of tips to keep in mind to avoid injuries. First we must adjust the handlebar, the seat and other elements according to our comfort.

You also have to pay attention to your posture, mainly in what has to do with the torso, which must be kept straight. The neck deserves special care, since looking forward or upward for a long time could cause us some pain.

1. Speed ​​routine

As always, before any physical activity we must warm up to activate the muscles. We will then increase the speed for short bursts and alternate with longer periods of rest.

In the final part we equate the times to demand ourselves to the maximum for 1 minute for another recovery. The entire exercise is half an hour.

Here’s how to perform the speed routine in 3 simple steps:

  1. Warm up: 10 minutes of pedaling with low intensity.
  2. First stage: we increase the speed in the first 10 seconds of each minute and lower the intensity during the other 50 seconds.
  3. Final stage: We pedal at maximum speed for 1 full minute. After that time, we go down to moderate or soft intensity for the next minute.
The stationary bike is found in all gyms. It is usually part of the warm-up prior to strength machines.


2. One hour routine

This exercise aims to increase leg strength and endurance. It consists of pedaling at medium speed at first, and then increasing the intensity in intervals until completing 60 minutes.

On the other hand, if it is difficult at first, you can do less time and increase it progressively each day. The complete activity is carried out as follows:

  • First phase: pedaling at medium speed for 20 minutes.
  • Second stage: We increase the speed a little every 5 minutes until completing the stipulated time.

3. Routine 20-10 to burn fat

This is a routine helps increase the heart rate and allows us to gain resistance. In addition, it is ideal for burning calories and losing weight. It is done as follows:

  1. Warm up: fast pedaling without resistance.
  2. First cycle: We alternate intervals of 20 seconds with moderate resistance for 10 seconds of low resistance. We perform between 5 and 8 repetitions continuously to complete the cycle.
  3. Break: 1 minute of light pedaling to recover.
  4. The cycle repeats and is interspersed with 1 minute rest in 4 series.
  5. Final stage of recovery: gentle pedaling for 5 minutes to conclude the exercise.


4. EMOM routine with sprint on a stationary bike

The EMOM routine is ideal for losing weight and improve our physical condition. These are short burst sprints for longer moderate pedaling times.

It can be executed as follows:

  • Warm up: We stretch the muscles and joints.
  • First stage: pedal for 5 minutes at moderate intensity.
  • Second stage: we start the sprint. It is about pedaling at the maximum possible speed for 20 seconds.
  • Recovery stage: after 20 seconds of sprint, 40 seconds of moderate intensity. This sequence is repeated for 20 minutes.
You can have a stationary bike at home, but it is important to have a large place so you don’t always have to move it.

Benefits of exercise bike routines

The stationary bike brings great benefits, especially in improving the cardiovascular system. In addition, people of all ages can exercise, including the elderly and pregnant women.

If we have the possibility of having one at home, you can take advantage of the comfort of home and even combine exercise with other activities. For example, a study showed that participating in virtual meetings while exercising with the bicycle indoors can promote health without affecting performance.

These are other benefits that exercise bike activity brings us:

  • Improves circulation.
  • Increases lung capacity.
  • Helps burn fat and lose weight.
  • Tones the lower muscles.
  • It allows you to rest better.

Exercising on a stationary bike is a great option to get in shape, strengthen your legs, reduce stress and do activities in parallel. All this with a single device.

Do not forget that you must have perseverance and that routines must be accompanied by healthy habits. You already decided? Time to start pedaling!

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