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.
View all exercises
Spin Bike instructions
Step-by-step instructions
1
Position the bike seat to be at hip level while you're standing beside the bike.
2
Get onto the bike and adjust the seat and handlebars as needed to ensure comfort.
3
Place your feet into the pedals and tighten the straps, pointing your toes forward.
4
When pedaling, try to keep your upper body relaxed and avoid hunching your shoulders.
5
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
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
Single Arm Underhand Lat Pulldown with trainwell
Single Arm Underhand Lat Pulldown
The Single Arm Underhand Lat Pulldown exercise targets and strengthens your upper back and biceps. It improves balanced strength and core stability by pulling a bar down from above your head to your chest one arm at a time.
Try it out
Bodyweight
TRX Curl with trainwell
TRX Curl
TRX Curl is a strength-boosting exercise targeting your biceps using body weight and a TRX suspension trainer. It aids in enhancing grip strength, arm strength, and overall upper body power.
Try it out
Start your fitness journey today
Enjoying exercises like Spin Bike, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer