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A Fun Workout For a Stationary Bike

Kick Up the Cardio With 35 Minutes on a Bike

A workout on the stationary bike can be quite, well, routine when you don't mix up your speed, change resistance, or add intervals. Since this workout takes resistance drills out of the equation, it can easily be adapted to any fitness level. Instead of constantly changing the resistance, focus on your rotations per minute (RPM) — the faster you peddle, the higher the RPM. Almost every bike at the gym will show you how many RPM you are doing at any given time, so use that number to switch up the intervals during this workout. Be sure you have enough resistance on the bike to mimic a flat-land ride.

Keep reading for this 35-minute stationary-bike plan.

Time Rotations Per Minute Notes
00:00-05:00 40-50 Warmup
05:00-10:00 70-80
10:00-12:00 100
12:00-14:00 60-80
14:00-19:00 70-80
19:00-21:00 100
21:00-23:00 60-80
23:00-27:00 70-80
27:00-28:00 100
29:00-30:00 60-80
30:00-35:00 40-50 Cooldown

Print this workout to keep with you at the gym!

Source: Thinkstock
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