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Cardio · Gym

Stationary Bike

The Stationary Bike is low-impact cardio that also works the quads and glutes.

Equipment: Gym

Stationary Bike: demonstration photo
Stationary Bike: demonstration photo

The animated figure highlights the muscles worked.

How to do it

  1. Seat high enough for a nearly straight leg at the bottom
  2. Hard intervals: talking is difficult
  3. Back straight, shoulders relaxed

Watch technique videos on YouTube (opens in a new tab)

Alternatives

Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.

Used in these programs

  • Action Hero Chest & shoulders: cardio after the workout, 10 min · 20/40 s · 5 days a week
  • Action Heroine Upper strength: cardio after the workout, 10 min · 20/40 s · 4 days a week
  • Lean & Shredded Lower A: cardio after the workout, 15 min · 30/30 s · 5 days a week
  • Swimsuit Model Upper & posture: cardio after the workout, 10 min · 30/30 s · 4 days a week
  • Cover Model Push: cardio after the workout, 10 min · 30/30 s · 5 days a week
  • Glute Builder Glutes A: cardio after the workout, 10 min · 4 days a week
  • Chest Up, Shoulders Back Back + Posture: cardio after the workout, 10 min, moderate pace (you can still talk) · 3 days a week
  • Flat Tummy, Snatched Waist Glutes + Core: cardio after the workout, 15–20 min · 4 days a week
  • Sleeveless Season Full B: cardio after the workout, 12–15 min · 3 days a week
  • Hourglass Build Glutes A: cardio after the workout, 10 min easy · 4 days a week
  • 6-Week Fresh Start Full Body B: cardio after the workout, 10–15 min · 3 days a week
  • Strong & Confident Hinge + Pull: cardio after the workout, 10 min · easy · 3 days a week
  • Chest Like Armor Lower A: cardio after the workout, 10 min easy · 4 days a week
  • Sleeve Stretcher Lower A: cardio after the workout, 10 min easy · 4 days a week
  • V-Taper Builder Legs + Delts: cardio after the workout, 10 min · easy to moderate · 4 days a week
  • Six-Pack Reveal Lower A: cardio after the workout, 15 min, moderate pace · 4 days a week
  • Tree Trunk Legs Upper B: cardio after the workout, 15–20 min · 4 days a week
  • Five-Day Mass Builder Push: cardio after the workout, 10 min, easy · 5 days a week
  • Pure Strength Volume: cardio after the workout, 5–10 min easy (optional) · 3 days a week
  • Heavy-Duty Kickstart Full Body B: cardio after the workout, 15–25 min · easy to moderate · 3 days a week
  • Athlete Mode Squat day: cardio after the workout, 6 × 30 s hard / 90 s easy · 3 days a week
  • Fat Loss + Muscle Upper A: cardio after the workout, 10 min · 30/60 s · 4 days a week

Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.