Indoor 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

Time (min)
Exercise
Speed
Resistance
Notes
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
Exercise
Time
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
Time (min)
Exercise
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
Time
Intensity
Reps
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
Warm-Up
7 Minutes RPE 3-4*

Repeat 5 Times
30 Seconds RPE 5-6
20 Seconds RPE 7-8
10 Seconds RPE 9-10

Recover
2 Minutes RPE 3-4

Repeat 5 Times
30 Seconds RPE 5-6
20 Seconds RPE 7-8
10 Seconds RPE 9-10

Recover
2 Minutes RPE 3-4

Cool-Down
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.