Cardio

Spin Bike

Spin Bike exercise is a high-intensity, low-impact cardio workout that burns fat, enhances cardiovascular fitness, and strengthens the legs and core. Ideal for weight loss, injury rehab, and beginners.

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Spin Bike instructions

Step-by-step instructions

Position the bike seat to be at hip level while you're standing beside the bike.

Get onto the bike and adjust the seat and handlebars as needed to ensure comfort.

Place your feet into the pedals and tighten the straps, pointing your toes forward.

When pedaling, try to keep your upper body relaxed and avoid hunching your shoulders.

To increase intensity, turn the dial or push the button to increase the resistance. Cycle at a pace that feels challenging, but doable.

Position the bike seat to be at hip level while you're standing beside the bike.

Get onto the bike and adjust the seat and handlebars as needed to ensure comfort.

Place your feet into the pedals and tighten the straps, pointing your toes forward.

When pedaling, try to keep your upper body relaxed and avoid hunching your shoulders.

To increase intensity, turn the dial or push the button to increase the resistance. Cycle at a pace that feels challenging, but doable.

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

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Back

Front

Strength distributions

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

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Mobility

Bodyweight Standing Hip Rotation

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