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Cardio

Cycling

Beginner

A low-impact cardio activity that's easy on the joints while building endurance.

Target muscles

Legs, Cardio

Calories burned

~12 kcal / set

Secondary muscles

Core

Equipment

No Equipment

Goal

Fat Loss, Weight Loss, General Fitness

Sets / Reps

1 × 1

Benefits

  • • Low-impact on the joints
  • • Builds leg endurance and cardiovascular fitness

Step by step

  1. 1Adjust the seat so your knee has a slight bend at full extension.
  2. 2Start pedaling at a comfortable, steady cadence.
  3. 3Keep your core engaged and shoulders relaxed.
  4. 4Increase resistance or speed gradually as your fitness improves.

Breathing guide

Breathe steadily and rhythmically throughout the ride.

Common mistakes

  • • Riding with the seat too low, straining the knees
  • • Gripping the handlebars too tightly

Safety tips

  • • Keep a smooth, circular pedal stroke.
  • • Vary your resistance to target different intensities.

Variations

  • • Interval cycling
  • • Standing climb

Related exercises

Jump Rope

3 × 1

Running

1 × 1

HIIT Sprint

6 × 1

Burpees

3 × 8-12