The Best Cycling Machine Workouts for a Full-Body Burn

If you want to invest in an exercise machine that you can use for a number of workouts, there’s nothing better than cycling machines. Cycling machine workouts are a great way to achieve a full body burn and improve cardiovascular fitness.

Best Cycling Machine Workouts

Cycling workouts engage different muscle groups. And the best part – they can be done on any kind of exercise machine including treadmills, elliptical trainers, rowing machines and spinner bikes.

Here are 4 best cycling machine workouts that you can follow for a full-body burn on any kind of cycling machine:

High Intensity Interval Training (HIIT)

HIIT is all the rage in cardiovascular workouts. This workout involves alternating between periods of high-intensity effort and lower-intensity recovery.

HIIT is excellent for burning greater calories in a short time.

Here is how you can do a HIIT workout on any kind of cycling machine:

• Warm up for 5-10 minutes at an easy pace.
• Pedal as fast as you can at high resistance for 30 seconds.
• Reduce the resistance and pedal at a moderate pace for 1 minute for recovery.
• Repeat the high-intensity and recovery intervals for 15-20 minutes.
• Cool down with 5-10 minutes of easy pedaling.

Hill Climb

The hill climb workout is similar to the HIIT, but with a longer duration of high resistance effort. This stimulated a challenging hill climb and engages your entire body’s muscle groups to get a full-body workout.

Here is how you can do a hill climb workout on any kind of cycling machine:

• Warm up for 5-10 minutes at an easy pace.
• Increase the resistance to a challenging level and maintain a steady pace.
• Pedal at this resistance for 3-5 minutes, simulating a steep hill climb.
• Reduce the resistance and pedal at an easy pace for 1-2 minutes for recovery.
• Repeat the hill climb intervals for a total of 20-30 minutes.
• Cool down with 5-10 minutes of easy pedaling.

Sprint Workout

Sprint workouts are perfect for people who want to build leg strength. If you include the sprint workout in your regular routine with the best cycling machines, it also helps improve cardiovascular fitness.

Here is how you can do a sprint workout on any kind of cycling machine:

• Warm up for 5-10 minutes at an easy pace.
• Increase the resistance to a moderate level.
• Pedal as fast as you can for 20-30 seconds, simulating an all-out sprint.
• Recover by pedaling at an easy pace for 1-2 minutes.
• Repeat the sprint and recovery intervals for 15-20 minutes.
• Cool down with 5-10 minutes of easy pedaling.

Total Body Intervals

If you want to work on your upper body, total body intervals on one of the best cycling machines can help. This workout engages the arms, shoulders, and core while cycling. However, you would have to have dumbbells for this workout.

Here are the steps for a total body interval workout:

Sprint Workout

Sprint workouts are perfect for people who want to build leg strength. If you include the sprint workout in your regular routine with the best cycling machines, it also helps improve cardiovascular fitness.

Here is how you can do a sprint workout on any kind of cycling machine:

• Warm up for 5-10 minutes at an easy pace.
• Perform a set of upper body exercises (e.g., bicep curls, shoulder presses) while cycling at a moderate pace for 1-2 minutes.
• Stop the upper body exercises and pedal at a high intensity for 1 minute.
• Resume the upper body exercises for another 1-2 minutes.
• Continue alternating between upper body exercises and high intensity cycling for 20-30 minutes.
• Cool down with 5-10 minutes of easy pedaling.

Workout Precautions

If you want a full body burn on a single exercise machine, cycling machines are the best choice. This article lists 4 cycling machine workouts that help you burn calories and attain a good cardiovascular health.

However, here are some additional precautions to maintain your health while following these workouts:

• Adjust the intensity and duration based on your fitness level and goals.
• Always start with a warm-up and end with a cool-down to prevent injuries.
• Stay hydrated throughout the workout.
• Listen to your body to avoid overexertion.
• Consult with a fitness professional if you have any underlying health concerns.

Final Words

Fitness Depot has a range of the best cycling machines under one roof. If you want to invest in a cycling machine for a full-body workout, make sure to always go for a trustworthy name like Fitness Depot..

Kamil Riaz

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