Time: 45-60 minutes
A beginner cycling workout: This workout is meant for the stationary bicycle, but if you hate the gym with a passion and are an outdoors person, you can also do this on a regular bike on a flat bike path. This simple workout will get your heart pumping, calories burning, and blood flowing, leaving you fitter, more energetic, and in a better mood for the rest of the day.
A Beginner Cycling Workout:
- Begin with 5 minutes of stretching, with a focus on your legs. I have a great, basic stretching sequence here, if you need some guidance.
- Do 5-10 minutes of light pedaling to complete your full warm-up.
- Pick up the pace to 15 mph (most stationary bikes will tell you your mph) and do 20-30 minutes of steady-state pedaling.
- End with 5-10 minutes light pedaling to cool-down, then dismount your bike and stretch.
Doing this bike workout three times a week will burn around 2000-3000 calories, which is pretty close to one pound of fat! Make sure that you are doing your weight training before each bike workout to get a nice balance of strength and cardio. Stay persistent and you can drop one to two pounds each week! Now that’s motivation.
New to cycling? Check out this handy introduction to cycling for fitness.