30 Minute Stationary Bike Workout
The stationary bike is an excellent cardiovascular workout – the key is to challenge yourself by varying both cadence and resistance. Plus, this equipment is one of the best low-impact options for saving your hip and/or knee joints.
Warm up at a moderate pace of 80-90 revolutions per minute (RPM), with a light resistance.
Follow the chart below to optimize intervals of both high cadence, moderate resistance (similar to pushing speed on a flat road while biking), followed by low cadence and higher resistance (similar to climbing a steep hill while biking).