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30-Minute Exercise Bike Workout

Fight Belly Fat With This Boredom-Busting Interval Workout

While it's often overlooked at the gym, the exercise bike can help you burn tons of calories and tone your legs. When working out on a stationary bike, the trick is to make sure you have the machine set with enough resistance. This way, you won't pedal yourself off the bike, but you'll also be able to sprint when necessary, which can make for a great interval workout. Mixing up the pace challenges the heart and lungs, but interval bike workouts also prevent boredom while pedaling on a road to nowhere.

We love this workout because it is scalable to any fitness level. If you are beginning or advanced, listen to your body and go the speed that works for you in the sprint sections.

Time RPE* Notes
0:00 - 5:00 3 Warmup
05:00 - 05:30 7 - 8.5 Sprint
05:30 - 06:30 3 -5 Recover
06:30 - 7:00 7 - 8.5 Sprint
07:00 - 8:00 3 - 5 Recover
08:00 - 08:45 7 - 8.5 Sprint
08:45 - 09:45 3 - 5 Recover
09:45 - 10:30 7 - 8.5 Sprint
10:30 - 11:30 3 - 4 Recover
11:30 - 12:30 7 - 8.5 Sprint
12:30 - 13:30 3 - 4 Recover
13:30 - 14:30 7 - 8.5 Sprint
14:30 - 15:30 3 - 4 Recover
15:30 - 16:00 7 - 8.5 Sprint
16:00 - 17:00 3 - 5 Recover
17:00 - 17:30 7 - 8.5 Sprint
17:30 - 18:30 3 - 5 Recover
18:30 - 19:15 7 - 8.5 Sprint
19:15 - 20:15 3 - 5 Recover
20:15 - 21:00 7 - 8.5 Sprint
21:00 - 22:00 3 - 4 Recover
22:00 - 23:00 7 - 8.5 Sprint
23:00 - 24:00 3 - 4 Recover
24:00 - 25:00 7 - 8.5 Sprint
25:00 - 26:00 3 - 4 Recover
26:00 - 30:00 3 Cooldown

*RPE = Rate of perceived exertion (for explanation click here)

Print this workout so you can take it to the gym!

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