Under desk bikes and ellipticals are a great option if you’re looking to increase activity and break sedentary patterns in your everyday life. These compact machines can easily be used under a desk while you’re working or in front of the sofa when watching TV at night, which makes them extremely convenient for those who often find themselves too busy to exercise.
If you have (or are considering adding) an under desk bike or elliptical to your at-home workout collection, this beginner guide includes everything you need to know from choosing the right machine for you, proper form, and workouts to starting your journey off on the right foot!
Choosing an Under Desk Bike or Elliptical
The biggest decision you’ll need to make is if you would prefer an under desk bike or elliptical. The under desk bikes offer a smaller open pedal with a strap, as well as hand grips so they can be used for both upper body and lower body cardiovascular exercise. The under desk ellipticals on the other hand offer bigger, supportive pedals that are extremely comfortable and provide a bit more control and support for your ankles.
We also offer a unique portable stand up elliptical which is just as compact as our regular under desk models but provides the option to use while seated or standing.
Regardless of which model you have or choose; you can achieve a great workout from home! So, choose the model that works best for your preferences, needs, and fitness goals.
Under Desk Bike & Elliptical Form
Getting the right form on your under desk bike or elliptical is incredibly important as it will ensure your workout is as effective as intended, while also reducing your risk of injury. Whether you are using an under-desk bike or elliptical, your form will generally be the same. Below are a few major form pointers to look out for and think about during your workout.
Under Desk Bike Form
- Machine should be set so that at full extension of the pedal there’s just a slight bend in the knee.
- Maintain upright posture with a tight and engaged core (even if seated in a reclined position remember to maintain good posture).
- The ball of your foot should remain firmly planted on the pedal. Be sure not to push the foot in too far as this can put your tender mid-sole in a compromised position.
Under Desk Elliptical Form
- Machine should be set so that at full extension of the pedal there’s just a slight bend in the knee.
- Maintain upright posture with a tight and engaged core (even if seated in a reclined position remember to maintain good posture).
- Feet should remain firmly always planted on the foot plates if possible. Leaving your heel down with each rotation will reduce pressure placed on the ankle and knee joints.
Getting Started
Now that you know the basics, it’s time to hop on your under desk bike or elliptical and get started. Practice makes perfect! The best way to learn how to use something is to just get started, it will begin to feel more natural over time, and you can work on controlling your movement and improving your form based on the pointers above as you go.
Follow along with these workout videos that are perfect for beginners or those looking to get more familiar with their under desk bike or elliptical and get some ideas for your own workouts.
15 Minute Under Desk Elliptical Workout for Beginners
Yes, you CAN get a good workout from using an under desk elliptical! Get started on your under desk elliptical journey with this instructional video on how to safely and effectively use your machine. Once you’ve learned the basics, complete your first workout with your under desk elliptical!
Full Body Under Desk Bike Workout
Have an under desk bike at home? Join me for this full-body session on your under desk bike working on strength and endurance in both your upper and lower body. For this workout, you’ll need space to put your under desk bike on the ground for the lower body portion of the workout, as well as on top of a table or desk for the upper body portion.
Under Desk Exerciser Bike HIIT Workout
Have an under desk bike at home and ready to ramp up your leisurely ride for some high intensity cardio? Take this under desk bike HIIT workout for a spin! In this workout, you’ll complete 10, 40-second-high intensity intervals with 0:20 seconds of rest between each. Adjust your resistance as you feel fit to your fitness level, you can always work up to a resistance of 6 or higher as you get stronger.
Under Desk Bike Tabata Workout
This under desk bike Tabata workout is the perfect way to take a quick break at your desk and get a great cardiovascular burnout. In just 5 minutes, you’ll do 8 rounds of 20 seconds all-out sprint to 10 seconds of rest with the resistance cranked all the way up. If you’re in the mood for a quick burner, this is the workout for you!
If you enjoyed these workouts, be sure to subscribe to the Sunny Health & Fitness YouTube Channel so you don’t miss a thing. We’re constantly creating more workouts so you can stay active at home!
