Cardio

Bike

Cycling improves cardiovascular health, boosts lower body strength, and enhances endurance. It's a low-impact activity that benefits your leg muscles, heart rate, and calorie burn.

View all exercises

Bike instructions

Step-by-step instructions

Stand next to your bike and place your hands on the handlebars.

Swing one leg over the bike seat and plant it firmly on the ground on the other side.

Sit on the bike seat, keeping your other foot on the ground for balance.

Push off the ground with one foot to start moving, then place both feet on the pedals.

Begin pedaling and keep your back straight to avoid strain. Remember to maintain a reasonable speed and use the necessary gears as required.

Stand next to your bike and place your hands on the handlebars.

Swing one leg over the bike seat and plant it firmly on the ground on the other side.

Sit on the bike seat, keeping your other foot on the ground for balance.

Push off the ground with one foot to start moving, then place both feet on the pedals.

Begin pedaling and keep your back straight to avoid strain. Remember to maintain a reasonable speed and use the necessary gears as required.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Bodyweight

Skater Jump

The Skater Jump is an agility-enhancing exercise targeting the legs and glutes, increasing coordination, balance, and endurance. Ideal for boosting athletic performance and lower body strength.

Try it out

Strength

Single Arm Split Stance Decline Row

Enjoy robust back muscle training with the Single Arm Split Stance Decline Row. This exercise targets the hard-to-reach middle & lower back areas, improves strength, stability and posture, and is ideal for sports conditioning.

Try it out

Strength

Cable Vertical To Horizontal Row

The Cable Vertical to Horizontal Row strengthens upper body muscles, particularly back and shoulders. This exercise improves full-body strength and balance while toning muscles and enhancing overall upper body power.

Try it out

Start your fitness journey today

Enjoying exercises like Bike, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer