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
1
Stand next to your bike and place your hands on the handlebars.
2
Swing one leg over the bike seat and plant it firmly on the ground on the other side.
3
Sit on the bike seat, keeping your other foot on the ground for balance.
4
Push off the ground with one foot to start moving, then place both feet on the pedals.
5
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
Strength
Dumbbell Sumo Squat with trainwell
Dumbbell Sumo Squat
The Dumbbell Sumo Squat is an exceptional lower body exercise targeting the thighs and glutes. It involves squatting with a wider leg stance while holding a dumbbell, boosting lower body strength and flexibility.
Try it out
Bodyweight
Knee Tap with trainwell
Knee Tap
Knee Tap is a low-impact exercise targeting core and leg muscles. It boosts stability, flexibility, and cardio endurance. It's ideal for a warm-up or intense circuit session, involving repeated knee tapping.
Try it out
Mobility
Standing Quad Stretch with trainwell
Standing Quad Stretch
The Standing Quad Stretch is a simple yet effective exercise for improving flexibility in the quads (front of the thighs). This stretch can not only help in preventing muscle stiffness and soreness but also improves overall leg mobility and flexibility. One round of this exercise includes performing the stretch on both sides.
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