Skip Nav
Beginner Fitness Tips
4 Poses, 4 Minutes, and Your Hips and Back Will Thank You
Healthy Living
12 Women Who Will Make You Want to Do the Tone It Up Workouts
Gymnastics
UCLA Gymnast Has the Crowd Chanting "10" After Slaying Floor Routine

A Fun Workout For a Stationary Bike

Kick Up the Cardio With 35 Minutes on a Bike

A workout on the stationary bike can be quite, well, routine when you don't mix up your speed, change resistance, or add intervals. Since this workout takes resistance drills out of the equation, it can easily be adapted to any fitness level. Instead of constantly changing the resistance, focus on your rotations per minute (RPM) — the faster you peddle, the higher the RPM. Almost every bike at the gym will show you how many RPM you are doing at any given time, so use that number to switch up the intervals during this workout. Be sure you have enough resistance on the bike to mimic a flat-land ride.

Keep reading for this 35-minute stationary-bike plan.

Time Rotations Per Minute Notes
00:00-05:00 40-50 Warmup
05:00-10:00 70-80
10:00-12:00 100
12:00-14:00 60-80
14:00-19:00 70-80
19:00-21:00 100
21:00-23:00 60-80
23:00-27:00 70-80
27:00-28:00 100
29:00-30:00 60-80
30:00-35:00 40-50 Cooldown

Print this workout to keep with you at the gym!

Image Source: Thinkstock
Around The Web
A Treadmill Workout to Help You Run Faster
Common Weight Room Fears
Healthy Day #Fails
30-Minute Gym Plan With Stationary Bike and Elliptical
20-Minute Treadmill Workout
Moms Empower Kids Fitness Video
Treadmill Workouts For the Beginner to Advanced

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

Join The Conversation
melda melda 8 years
ha! thank you fit
Latest Fitness
X