Are you ready to start a fitness program on an exercise bike and get your body in a perfect shape? If your answer is yes, then we have some excellent tips for you to get fit. The stationary bike is a perfect way to build the same type of cardio fitness as you would with running or walking.

With these exercise bike workouts for beginners, you will improve your energy level and reduce negative mood. The great thing about cycling is that there is no impact on the joints. This can be very helpful for beginners, who didn’t get used to physical strain.

It is a great option for those who don’t want to spend their time at the gym. There are so many different exercise bikes on the market you can purchase and do your workouts at home. An exercise physiologist Kelli Calabrese says “Because it’s indoors, you don’t have to worry about inclement weather.”

The bike comes with many health benefits. These workouts can be incredibly effective at burning fat, increasing muscular flexibility and improving your heart health. It will also improve your energy level and reduce negative mood.

Do you want to know the best thing? You don’t have to use it for a long period to see the results. So, here are some tips for a great bike exercise.

Cardio Intervals workout

An exercise bike is one of the best ways to do interval training. Mixing up low and high-intensity workouts challenge your heart, body, and lungs. This is perfect for beginners because changing up the pace will burn the right amount of calories and will give you some time to rest. To do this exercise:

  • Start with a low-intensity warm-up for about 5 minutes.
  • After warming up, go straight into the 20-second sprint. Pedal as fast and as hard as you can.
  • Rest for 10 seconds and then sprint again. Complete these workouts for 8 – 10 times.
  • Your cardio interval workout time should be approximately 20 minutes. After your body get used to, increase it.

Fat and calorie burner

This exercise will challenge your body in a new way. With this workout, you will burn 15 calories per minute. In the beginning, you can always reduce the intensity level if it is too much for you. But after your body gets stronger, you should increase it.

  • Complete your 5-minutes warm up.
  • After that workout, start cycling at maximum effort for about 90 seconds. Follow up with recovery interval for another 90 seconds at 50% of your full effort.
  • Perform 60-second and 30-second intervals, using the same intensity levels.
  • After the final recovery period, cycle for 5 minutes at 60% of your full effort.
  • Repeat the entire set of intervals.

Drill time

Sitting on an exercise bike for a long period of time can get a little boring. So, it is time to have some fun too. Incorporating drills into your routine will mix things up and keep your workouts new and fresh. Here are some tips:

  • Change the interval length or the intensity of pedaling.
  • Divide your exercises equally – it will still be effective.
  • If you start to feel comfortable on your bike, adjust the rhythm. Always push yourself to the limits.
  • Change your exercise schedule. You don’t need to work out every day if you are too busy and can’t find enough time. It will still have the effect if you exercise every other day.

 Strength training

Exercise bike is an excellent way to build and tone muscles. The best option to do this is by increasing the resistance on bike. You should have the feeling like you are pedaling uphill. In some point, it will seem like you are slowing down and beginning to feel tired, but you have to overcome it and continue. This way your muscles will work harder and after some time you are going to feel surge in strength.

  • Beginners should exercise for 15 minutes. Increase this to 25 minutes after some time.
  • Get strength training with a pair of lightweight dumbbells. In each hand hold one and lift it up while you are pedaling.
  • Exercise at least 5 or 6 times a week
  • Very important thing in this type of exercise is listening to your body. It will tell you when it is the time to increase the duration of your workout. Just don’t push yourself or you will get injured.
  • We recommend standing up every 5 – 10 minutes and pedaling for around one minute, to keep your body in a great shape. This way your body will use new muscles and it will take the pressure off your lower back.

Cool Down and Stretch

After a workout lower your heart rate first. Reduce your speed over the course of five minutes. After you have cooled down get off your bike and stretch your muscles for several minutes.


As a beginner, you should focus on longer workouts. It will help build your cardiovascular endurance and stamina so when you are ready you can do harder exercise. Keep up the good work and you will get in shape in no time.