Indoor cycling is a great cardio workout that burns between 400 and 700 calories per session. You can use a stationary bike to do indoor cycling at home. With some music and dedication, a full 30 minutes of indoor cycling can raise your heart rate and burn fat. This type of exercise tones the legs, thighs and buttocks. Group indoor cycling classes are also available at gyms, so you can get ideas for different types of workouts using a stationary bike.
Step 1
Adjust the seat on the stationary bike so that your knees are slightly bent when you pedal to the floor. This maintains the best performance for a workout for the muscles and keeps the knees raised when the pedal is vertical.
Step 2
Adjust the handlebars, so your elbows are slightly bent. Since indoor cycling sessions last for about 30 minutes, it's important to maintain the right position in the handlebars to prevent back injuries.
Step 3
Start the first 10 minutes of cycling at a slow pace. This is the warm-up period. This gets your heart rate going, and gets you prepared for the more intense cardio part of the workout.
Step 4
Increase the pace to the fastest speed you can accomplish. Continue at this speed for at least 20 minutes. When you start the exercises, you may not be able to do 20 minutes of hardcore cardio. However, the more you exercise during the week, the easier it will be to reach 20 minutes at full speed.
Step 5
Slow the pace after 20 minutes for the cool-down period. The cool-down period slows the heart rate and loosens the muscles. Once you've finished your cool-down, you can stand up.
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