Indoor cycling burns more than 500 calories in about an hour of working out or maybe less. Want to make it even better? Make your workout more like a cardio party
Set the Right Height
While pedaling, many people set the bike seat too low. They don’t know that bending the leg about 25 degrees at the bottom of the rotation is a must, as this helps to relieve your quads from doing all the work.
Stand Up
Doing fast paced runs will require you to stay seated, however, if you want to add intensity to your body; lift your butt off the seat for a few seconds. For maximum workout resistance, stand up and hold the front handlebars with your hands, keeping hips lifted off the seat to burn more calories in your core, legs, and butt.
“Move with the Music” workout
Choosing the right music can make your ride better. Match your pedaling system to the beat. Start slowly, and then add resistance. Try riding to your favorite song: synchronize your pedaling speed with the beat, then add some turn of resistance every 30 seconds, five times in all. This will help you burn more calories.
Don’t Forget Your Upper Body
Why don’t you transform your ride into a total-body workout? Add some targeted moves to strengthen your arms, chest, back, and shoulders; First, keep your pedal speed moderate-paced, using enough resistance to slow down but not so much that you can’t move your legs without also wiggling the rest of your body. Do two sets of 20 reps of each move, using two- to three-pound weights.
Reverse Biceps Curl
Hold a weight in each hand, elbows bent at shoulder level, weights in front of face, palms out. Bend elbows to straighten arms parallel to floor. Repeat.
Triceps Pull Down
Hold a weight in each hand and extend arms overhead, palms facing in. Bend elbows, lowering weights behind head, then extend arms overhead and lower elbows to chest height (weights in front of face). Return to start and repeat.
The 45-Minute Interval Indoor Cycling Workout
This 45-minute session cranks up resistance while adding speed intervals for a high-intensity workout.
| Minutes | What to Do | Speed (rpm) | Tension |
| 0 to 5 | Warm up; stay seated | 100 | Light, slowly increased to moderate |
| 5 to 10 | Increase resistance; rise out of saddle | 70 | Moderate |
| 10 to 12 | Decrease resistance; stay out of saddle | 110 | Light to moderate |
| 12 to 15 | Keep resistance; sit in saddle | 120 | Light to moderate |
| 15 to 17 | Increase resistance; stay out of saddle | 80 | Moderate |
| 17 to 19 | Keep resistance, double pace; stay out of saddle | 120 | Moderate |
| 19 to 21 | Keep resistance, decrease pace; sit in saddle | 80 | Moderate |
| 21 to 22 | Keep resistance, double pace; rise out of saddle | 120 | Moderate |
| 22 to 25 | Decrease resistance; sit in saddle | 100 | Light |
| 25 to 30 | Increase resistance for heavy climb; rise out of saddle | 70 | Heavy |
| 30 to 35 | Decrease resistance; do seated arms workout | 80 | Light to moderate |
| 35 to 40 | Increase resistance; rise out of saddle | 100 | Light to moderate, slowly adding resistance |
| 40 to 45 | Cool down; sit in saddle | 80 to 100 | Light |
