Cycling is one of the best ways to get the blood pumping and achieve a high-calorie burn while working out. Whether you’re looking for a good low-impact workout to burn calories, trying to develop a steady fitness routine, or simply need a way to get more excited about your at-home workouts, give these calorie-burning cycle bike workouts a try!
Cycle bike workouts are a great way to get both a challenging yet low-impact workout, which makes them perfect for both beginners to advanced cyclists. With each of these workouts, we advise you to take your fitness level into consideration as you approach each workout. Adjust your resistance and speed as to what feels appropriate for you and your fitness level, and you’ll be on your way to building endurance on your cycle bike and burning tons of calories in the process!
1. HIIT Cycle Bike Pyramid Intervals Workout
Sweat and cycle your way to a healthier and fit life as you work your way through 15 second, 30 second, and 45 second cycle bike pyramid intervals. Sunny Trainer Sydney will lead you through this fun fast-paced cycle workout. So, get ready to pump up that resistance on your favorite cycle, and push your cadence to its max with this cycle bike pyramid interval workout!
2. MAX Effort Climb Intervals Cycle Workout
This workout will help you improve your cardiovascular performance while burning a significant number of calories. The workout involves seated climbing intervals and off-the-saddle intervals to help you increase your cycling climbing performance. You will perform one-minute climbing intervals at high resistance levels at or above 60 RPMs. Follow along with Sunny Health & Fitness trainer Matt as he helps you push yourself to the MAX!
3. High Cadence vs High Resistance Cycling Workout
This fast-paced 20-minute workout will keep you on your toes with plenty of changes between jumps, sprints, climbs, and high resistance pushes. Follow along with Sunny Trainer Sydney as she takes you through this fun and exciting ride, and experience high cadences and high resistances to push your body to the next level.
4. Full Throttle Cadence Focus Workouts
If you are new to cycling workouts, you should be aware of the importance of your pace. Pace is usually communicated as your “cadence”. Cadence refers to the number of revolutions your pedals complete in a minute (RPMs). Everyone will naturally ride at a natural cadence rate. The goal of cadence training is to find a pace you can perform comfortably while maintaining the power and speed necessary to meet your training goals. During your workout, you will need to pay attention to cadence changes and resistance changes. Follow along with Sunny trainer Matt as he takes you through this calorie-burning workout that focuses on cadence changes so you can become more comfortable with pacing your workouts.
5. All-Out Indoor Cycle HIIT
Nothing better than a simple HIIT session for an all-out, incredible workout. Get ready to bring the heat with just 15-minutes of hard work – you’ll feel all the better once it’s done!
6. Sprint & Climb Intervals
This workout will help you develop your sprinting and off-the-saddle climbing abilities while helping you build cardiovascular endurance and burn a significant number of calories. After the guided warm up, you will take on five intervals consisting of a 1 minute off-the-saddle climbs followed by a 1-minute seated sprint. After each interval, you will take a 1-minute recovery break before completing each of the next four intervals. Follow along with Sunny Trainer Matt as he guides you through the sprint and climb intervals.
7. Full Body Conditioning Cycle Bike Workout
This fun workout involves quick changes between intense cardio with a variety of jumps and climbs that will keep you working off your seat. All combined with breaks for strength training to target and tone your upper body musculature. Ride along with Sunny Trainer Sydney as she coaches you through this ride for an exciting full body conditioning workout.
We hope you enjoy these workouts. If you’re interested in more cycle bike workouts, be sure to check out our Cycle Bike Workout Collection on the Sunny Health & Fitness YouTube channel. We are constantly recording new workouts and adding them here so be sure to follow our channel to keep up with the latest and greatest cycle bike workouts!