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Exercises › Cardio › Bicycling

Bicycling

Bicycling is a beginner cardio that mainly works your quads, with help from your calves, glutes and hamstrings.

💪 Quads🏋️ Other📈 Beginner🎯 10-30 minutes
Bicycling: starting position
Starting position
Bicycling: end position
End position

How to do the bicycling

  1. To begin, seat yourself on the bike and adjust the seat to your height.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

Start with 10-15 minutes at a pace you can talk at, and build towards 20-30 minutes, or alternate 30 seconds hard with 60 seconds easy.

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Bicycling alternatives

Exercises that train the same main muscle, including options with other equipment.

CyclingMachine · BeginnerTrail Running/WalkingBodyweight · BeginnerRunningOther · BeginnerStairmasterMachine · IntermediateRowing MachineMachine · IntermediateElliptical TrainerMachine · Intermediate

FAQ

What muscles does the bicycling work?

It mainly works your quads; your calves, glutes and hamstrings assist.

How many sets and reps of bicycling should I do?

Start with 10-15 minutes at a pace you can talk at, and build towards 20-30 minutes, or alternate 30 seconds hard with 60 seconds easy.

Is the bicycling good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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