Spin Bike Workouts At Home For Everyone

The popularity of some workouts dies down over time as people’s interest changes, but indoor cycling has long since proven itself a staple fitness trend that is here to stay. It has been around for a long time and brands like SoulCycle and Peloton have been making tremendous progress in getting people hooked on indoor cycling workouts. People usually know what they are going to get from an indoor cycling class, so they are less likely to be intimidated as compared to other fitness classes.

This two-wheeler has tremendous cardio benefits and the fact that you can pedal your heart out at the gym or right at home allows you to reach your fitness goals in no time. Whether you're a newbie at biking or an avid cyclist, you can enjoy the advantages of a spin bike with these stationary bike workouts.

Learn More: Are Spin Bikes Better Than Running?

1. Beginner Workouts

This beginner-friendly stationary bike workout is mostly aerobic with steady, moderate intensity. It incorporates short, challenging intervals to build your strength and burn calories. You’ll check the intensity of your workout and rest period based on your rate of perceived exertion (RPE) on a scale of 1(very easy) to 10 (maximum effort), allowing you to work at a level that works for your fitness level. Here’s how you do it.

Warm Up

• 10 minutes of easy cycling while aiming for an exertion level of 1-2 out of 10, then ease into 2-3 minutes at a moderate pace with an aim for an exertion level of 3-5 out of 10.

Main Workout

• Start with 3 minutes of moderate effort by aiming for an exertion level of 3-5 out of 10.

• Move on to 2 minutes of hard pace at slower revolutions per minute/heavy resistance with an aim to reach an exertion level of 6 8 out of 10.

• Slow down for 1 minute of easy pace with higher revolutions per minute/light resistance with an aim for an exertion of 1-2 out of 10.

Cooldown

• 3 minutes moderate pace to reach an exertion level of 3-5 out of 10.

• Finish the workout with 10 minutes of easy cycling by aiming to reach an exertion level of 1-2 out of 10.

2. Cardio and Strength Training

This 45 minutes workout routine is created to build up three main elements which are cardiovascular fitness, leg strength and an efficient pedal stroke. Here’s how you go about this routine.

Warm Up

• 4 minutes of easy peddling at 80-100 RPM.

• Alternate between sitting and standing every 30 seconds for 3 minutes at 70 -80 RPM.

• Alternate between hard/easy effort for 30 seconds as ‘on’ at 90-100 RPM, followed by 30 seconds ‘off’ at a natural, easy pace for another 3 minutes.

• Rest for 2 minutes with easy peddling at a comfortable pace.

Main Workout

• Start for 3 minutes at a hard but sustainable intensity at 65-75 RPM.

• Move on to 100 RPM for another 3 minutes at light resistance.

• Ease down at hard but sustainable intensity at 65-75 RPM at hard but sustainable intensity for the next 3 minutes.

• Recover with easy pedalling for the last 3 minutes and repeat the whole set again for another 2-4 times.

Cooldown

• Relax with easy pedalling for 3-5 minutes.

3. Cycle Fartlek

Fartlek training is a fun routine that mixes HIIT with steady-state cardio and while Fartlek is often associated with running, you can apply it to any exercise activity you choose, including stationary bike workout. The best part of Fartlek workouts is that they are often unstructured where you can go as intense as you can for as long as you want and ease down until you are ready to start it all over again. Here’s one way to start.

Warm Up

• For 5 minutes, cycle at an easy pace

Main Workout

• For 15- 20 minutes, alternate between bursts of moderate-to-intense cycling and easy recovery intervals. Your energy and fitness levels should be able to give you an indication of how intense you should go. However, do aim to work hard as long as you can and take a break for as long as you need before the next rep.

Cooldown

• End your routine with easy pedalling for the last 5 minutes.

With these workout routines and a proper exercise bike in Singapore, you are on your way to reaching your fitness goals in no time while maintaining a healthy lifestyle. If you are planning to buy a stationary bike or any other cardio machine, do check out Homefitness and our wide range of top-quality exercise equipment. Contact us today to know more!