Cycling
Builds leg strength and cardiovascular endurance with low joint stress
CardioBeginnerCardioLocomotion
At a glance
| Muscles worked | Primary: Legs. Secondary: glutes, core |
|---|---|
| Muscle group | Cardio |
| Difficulty | Beginner |
| Type | Cardio · Locomotion |
| Sets & reps | 3 sets × 20-45 minutes |
| Estimated calories burned | ~400 kcal |
How to do it
- Step 1: Adjust seat height properly
- Step 2: Maintain neutral spine
- Step 3: Pedal in smooth circles
- Step 4: Keep a steady cadence
- Step 5: Use gears for terrain changes
Equipment
- Bicycle optional
Coaching tips
Benefits
Builds leg strength and cardiovascular endurance with low joint stress
Common mistakes
Sitting too upright or pedaling too slowly
Make it harder
Increase resistance or distance
Make it easier
Lower resistance or shorter rides
Breathing
Rhythmic breathing synced with pedal strokes
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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