7 Stationary Bike Workouts for a Spin Routine You Can Do Anywhere

February 11, 2020 by Health

When it comes to cardio equipment, stationary bikes often get overlooked—unless you’re in an actual spin class. But that’s a big mistake. The cardio benefits, plus the fact that you can pedal at the gym or right at home (if you have your own bike), means you could miss out on some serious fitness gains by skipping over a two-wheeler.

“You might be inclined to jump on a treadmill for some cardio at the gym, but the stationary bike is an incredible workout,” says Kate Ligler, NASM-CPT, CES, PES, and MINDBODY wellness specialist. Not only is indoor cycling gentle on the joints, it strengthens the lower body, and is much safer than cycling outdoors, she adds. You’ll burn serious calories too—about 200 to 300 in 30 minutes if you're working at a moderate pace, and even more if you turn up that intensity.

You also don’t need to know exactly how to ride a two-wheeler to spin right into a workout. Whether you’re a biking newbie or an avid cyclist, experience the spin benefits first-hand with one of the following seven expert-designed stationary bike workouts. Just make sure you grab a timer to clock all the intervals.

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