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 Superman Hold with trainwell
Dumbbell Superman Hold
Boost strength and stability in your lower back and glutes with the Dumbbell Superman Hold. This exercise, which imitates Superman's flying pose with dumbbells, also enhances posture and reduces back pain risk.
Try it out
Strength
Half Kneeling Band Trunk Rotation with trainwell
Half Kneeling Band Trunk Rotation
The Half Kneeling Band Trunk Rotation is a potent core exercise enhancing rotational strength and aiding injury rehabilitation. Ideal for beginners, it cultivates balance, provides a challenging workout and helps in refining daily activities and sports performance.
Try it out
Mobility
Figure Four Stretch with trainwell
Figure Four Stretch
The Figure Four Stretch is an excellent exercise to improve flexibility and relieve tightness in your hips and glutes (butt muscles). This stretch provides a deep stretch to these muscles to help alleviate muscle tension and improve overall mobility, which is helpful for maintaining functional movement and preventing injury.
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