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Exercises › Cardio › Cycling

Cycling

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

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

How to do the cycling

  1. To begin, seat yourself on the bike and adjust the seat to your height.
  2. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

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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Cycling alternatives

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

StairmasterMachine · IntermediateTrail Running/WalkingBodyweight · BeginnerRunningOther · BeginnerRowing MachineMachine · IntermediateElliptical TrainerMachine · IntermediateJogging, TreadmillMachine · Beginner

FAQ

What muscles does the cycling work?

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

How many sets and reps of cycling 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 cycling good for beginners?

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

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