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

Strength

Med Ball Clean And Press

The Med Ball Clean And Press is a full-body workout enhancing strength, power, and coordination. This dynamic exercise involves pulling a ball from the ground to chest height and pushing it overhead.

Try it out

Strength

Cable Trunk Rotation

Cable Trunk Rotation enhances core strength, targets abs & obliques, and promotes posture & stability. It's performed standing, rotating the upper body while holding a cable, making it essential for all physical activities.

Try it out

Strength

Dumbbell Hip Thrust

The Dumbbell Hip Thrust targets glutes and hamstrings, enhancing your strength and stability. This lower body exercise uses hip strength to lift weights, building posterior chain for overall fitness.

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