5 Cycling Workouts You Can Do From Home
Jun 17, 2020Indoor cycling is one of the most popular workouts out there and for good reason! This low impact workout is energizing, fun and highly effective. A 45-minute indoor cycling workout can burn on average 350-600+ calories. Cycling not only gets your heart rate up with an effective cardio workout but also can help you burn a significant number of calories and help you lose weight. You don't have to pay high studio prices to participate in this phenomenal workout. You can easily get a safe, socially distanced cycle workout in the comfort of your home.
Need an indoor cycle? Check these out.
Have your indoor bike and ready to get cycling? Read below for 5 indoor cycling workouts you can do from home.
30-Minute Indoor Spinning Workout
| 0-3 | Warm Up | Slow | Light | Stay Seated |
| 3-8 | Seated Climb | Moderate | Moderate | Stay Seated |
| 8-13 | Intervals | Fast | Heavy | Seated for 1 min Stand for 1 min |
| 13-18 | Race | Fast | Moderate | Stay Seated |
| 18-22 | Intervals | Fast | Heavy | Seated for 1 min Stand for 1 min |
| 22-25 | Standing Climb | Moderate | Heavy | Stand |
| 25-29 | Race | Fast | Moderate | Stay Seated |
| 29-30 | Cool Down | Moderate | Light | Stay Seated |
(Source)
10 Minute Indoor Cycling Workout
| Warm Up | 3 minutes |
| Interval 1 | Sprint: 10 seconds Recover: 30 seconds |
| Interval 2 | Sprint: 10 seconds Recover: 30 seconds |
| Interval 3 | Sprint: 10 seconds Recover: 30 seconds |
| Interval 4 | Sprint: 10 seconds Recover: 30 seconds |
| Interval 5 | Sprint: 10 seconds Recover: 30 seconds |
| Interval 6 | Sprint: 10 seconds Recover: 30 seconds |
| Cool Down | 3 minutes |
(Source)
45 Minute Spin Workout
| 0-5 | Warm Up |
| 5-10 | Uphill Climb (increase res every 30 seconds) |
| 10-15 | Decline Climb (decrease res every 30 seconds) |
| 15-17 | Sprint (1 min standing & 1 min seated) |
| 17-18 | Rest |
| 18-22 | Jump Sprints (30 seconds standing & 30 seconds seated) |
| 22-26 | Jumps (30 seconds standing & 30 seconds seated) |
| 26-28 | Sprint (1 min standing & 1 min seated) |
| 28-30 | Rest |
| 30-31 | Cruise |
| 31-35 | Uphill Climb (increase res every 30 seconds) |
| 35-38 | Decline Climb (decline res every 30 seconds) |
| 38-40 | Sprint (1 min standing & 1 min seated) |
| 40-45 | Cool Down |
(Source)
Stationary Bike Interval Workout
| 5 Minutes | Easy (Warm Up) | |
| 30 Seconds 30 Seconds |
Hard Moderate |
x4 |
| 1 Minute | Easy | |
| 1 Minute 30 Seconds |
Hard Moderate |
x4 |
| 1 Minute | Easy | |
| 45 Seconds 15 Seconds |
All-Out Easy |
x3 |
| 2 Minutes | Easy | |
| 5 Minutes | Easy (Cool Down) |
(Source)
HIIT Stationary Bike Workout
| 7 Minutes | RPE 3-4* |
| 30 Seconds | RPE 5-6 |
| 20 Seconds | RPE 7-8 |
| 10 Seconds | RPE 9-10 |
| 2 Minutes | RPE 3-4 |
| 30 Seconds | RPE 5-6 |
| 20 Seconds | RPE 7-8 |
| 10 Seconds | RPE 9-10 |
| 2 Minutes | RPE 3-4 |
| 4 Minutes | RPE 3-4 |
*RPE Guidelines: 0 Pedaling but with zero effort; 1-3 Easy; 4-6 Moderate Intensity; 7-8 High Intensity; 9-10 All-Out Intensity
(Source)
XTERRA Fitness Preset Programs
Don’t forget, some of XTERRA Fitness's Indoor Bikes come preset with multiple programs that when selected will automatically adjust resistance during use to give you effective and varied workouts similar to the those above. The programs range from beginner to advanced ensuring there is a workout suitable for everyone's needs. These programs take out the manual adjustment and provide variety to your home workouts.
The importance of fitness and regular exercise to not only improve your health, but your overall happiness and sense of wellbeing is so important to remember. Spending a few minutes on your bike everyday will do wonders for your happiness. Remember to always stay hydrated and perform proper stretching!
Need an indoor cycle to complete your home gym? Click here.
