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). 

Give this workout a try at a gym near you.