With the new year right around the corner, many of us are looking for different ways to kick off a healthy new year, and stationary bikes are a great at-home workout option.
Working out from home is becoming the new norm and is particularly helpful if you don’t have much time – you can work out whenever suits you!
I love Youtube workout videos to help build strength, but I need more cardio and possibly some body contouring to get the desired figure.
And no, this is not jumping up and down, trying to keep up with some crazy moves that I can’t follow, and ending up tripping over my own feet and quitting.
The stationary bike was one of my favorites at the gym, so this is what I decided to add to my new workout routine. It is unlike any other exercise equipment because it offers a comprehensive workout and full-body sweat, and the part I love is its compact size.
Stationary bikes have become immensely popular recently as more people seek to achieve studio- or gym-level results from home.
But choosing the best stationary bike can be challenging. So in this article, Barbie’s Beauty Bits has tried to cut out some of the work by sharing tips on choosing your perfect indoor bike, along with 5 of the best bike-based workouts to try!
Stationary Exercise Bike Benefits
Cycling is becoming more popular with many; we don’t just mean out on the road. Exercise bikes are a staple in any home gym – for a good reason!
If your goal is to find something that can offer a cardio workout while toning muscles around the body, then a stationary bike is your new workout buddy!
One of the reasons I want to add indoor cycling to my workout routine is that it is a time-efficient form of exercise. I can ride it on my lunch break, watching TV, or even at my desk!
In addition to the benefits listed above, stationary bikes may offer the following:
- Low intensity
- Safety and convenience of a home workout
- Strengthening your muscles
- Cardiovascular fitness improvement
- Diversity as it also provides low-impact workouts
- No pressure on your joints
There are a few things to consider when choosing an exercise bike, which Barbie’s Beauty Bits will share in more detail below.
Some Things To Consider When Purchasing A Stationary Exercise Bike
Now that you have read some of the physical benefits, there are so others things you need to consider if an exercise bike is the right piece of equipment for you.
How Much Space Do You Need For An Exercise Bike
If you only have a small space available to sit your new exercise bike, look for a model that folds or has wheels so that you can store it more efficiently and so that it doesn’t take up a lot of room.
Another option that I love is an under-desk exercise bike. Aside from the physical benefits, it is also great at keeping you focused, improving productivity, and burning calories while working!
Costs Of A Stationary Exercise Bike
You’ll also have to consider your budget – plenty of lower-cost bikes on the market have the same health benefits as more expensive models.
There are several types of indoor exercise bikes, from recumbent bikes to upright to under the desk bikes. Each of these has its own benefits. Depending on the type of exercise bike you choose, you can alter everything from your workout to your impact level and even the muscles you use.
The type of bike, brand, and bike features largely determine the price difference. That said, an exercise bike costs between $250 and $2500, with the average stationary bike costing around $700.
Like any big purchase, do your research, read reviews, and even try some out at your local gym with a one-day or buddy pass.
The Different Types Of Stationary Bike Workouts
There is no one-size-fits-all workout plan. The type of stationary bike workout right for you depends on your fitness level, your age, and overall health.
From workout classes through a studio app. to incline and decline options to generating a custom workout that moves at your pace, there are many stationary bike options with workouts to fit your needs.
Consult a healthcare professional before starting a fitness workout routine. And remember your training shoes!
The exercise suggestions below can be modified according to personal preferences and needs.
Beginner Stationary Bike Workouts
The process of improving fitness requires time and consistency. A winning strategy is to start small and stay motivated.
- To get started, start with low resistance for about five minutes.
- Next cycle at a brisk pace for one minute while increasing resistance to a challenging level but still allowing for conversation.
- After medium intensity for 5 minutes, return to a comfortable pace. This sequence should be repeated 3–5 times.
- Cool down for 5–10 minutes at a low resistance level.
- You must listen to your body to gauge how hard each set should be and how long you should rest between sets. Slow and steady wins the race, so don’t rush and start slowly.
HIIT Stationary Bike Workouts
High-intensity interval training (hiit) is included in many different types of workouts, whether you’re a runner, weightlifter, or in this case, cyclist. This type of training is based on frequent bursts of high-energy activity and helps to improve metabolism, blood pressure and keep your heart rate up.
- You should warm up for 5 minutes at a low resistance.
- Proceed to the workout, pedal at high intensity for 30 seconds, and then relax for another 30. Repeat this five times.
- Change your resistance to high, and pedal at a low cadence for 30 seconds – and you guessed it – followed by 30 seconds easy.
- Repeat five times and then begin a cooldown. This is a good workout can help to improve stamina and endurance – but don’t overdo it!
Stationary Bike Weight Loss Workouts
If your main goal is to lose weight and improve your overall wellness, there are stationary bike workouts that you can do to burn calories, including sprinting and interval workouts. This is a favorite stationary bike workout for me.
For an extra weight loss boost, I like to wear my red light therapy lipo wrap, as not only can it help you recover from your workout in half the time, but it is also great for fat spot reduction. Which can’t be accomplished from working out alone.
- This workout is a quick 20-minute session that you can fit around your busy day!
- Begin with a brisk warm-up and then increase your resistance to which a sprint is comfortable.
- From here, sprint hard for 30 seconds.
- Change to medium pace and continue for another 30 seconds.
- Finish with an easy recovery cycle for 60 seconds. You should repeat this three times.
- Next, sprint hard for 40 seconds and easy for 20. Do this four times.
- Proceed to your cool-down routine.
Hills And Speed Interval Stationary Bike Workouts
Another great way of burning calories and boosting endurance is following a workout that combines hill and speed work.
The workout is suitable for beginners and intermediate riders. With different work-to-rest ratios, you’ll take your heart rate through different zones.
- To begin with, you should warm up, pedaling at low resistance to get the blood pumping.
- For the speed section of the workout, alternate between 30 seconds of pedaling – really get your heart rate up – and then 30 seconds of recovery.
- For hills, up your resistance to a climb and pedal for 3 minutes.
- Repeat the first speed session and then cool down with some easy pedaling.
- Workout time goal 30-40 minutes.
Cycle Fartlek Stationary Bike Workout
If you’re a runner, you may have heard of Fartlek, but cyclists can benefit too. It is a mix of HIIT and steady cardio and is one of the easiest to follow and adapt to your fitness.
A Fartlek workout has the advantage of being unstructured—you work as hard as you can for as long as you can, then recover until you are ready to push hard again. In the end, it all comes down to you.
- Take 5 minutes to warm up your legs and alternate between medium and intense cycling, broken up with recovery minutes.
- Work as hard as you can for as long as you can – that’s it!
- Do this for 15-20 mins.
- Cool down after.
To Sum It Up
As you can see, stationary bikes are a convenient and popular exercise option for working out from the comfort of your own home.
The diversity of stationary bike workouts can help anyone meet their fitness and health goals, from weight loss to HIIT workouts. No matter your fitness goals, riding a stationary bike can help you improve your health.
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