• Food
  • Family
  • Beauty & Health
  • Style
  • Great Women
  • Events/Win
  • Food
    • Eating Out
    • Cooking Tips
    • Festive Food
    • Asian Recipes
    • Food
    • Celebrity Recipes
    • Dessert Recipes
    • Healthy Recipes
    • Quick & Easy Recipes
    • Western Recipes
  • Family
    • Family
    • Save Money
    • Parenting
    • Sex & Marriage
    • Travel
  • Beauty & Health
    • Beauty & Health
    • Skincare
    • Makeup
    • Hair
    • Awards
    • Diet & Nutrition
    • Fitness
    • Wellness
  • Spa Awards 2022
  • Style
  • Great Women
    • Career
    • Great Women of Our Time
    • Real Life
  • Entertainment
  • EVENTS/WIN
  • #SchoolForLife
  • Hair Awards
  • Great Escape
  • Explore Singapore
  • Also available at:
Privacy Menu
SPH Media

Copyright © 2022 SPH Media Limited. Co. Regn. No. 202120748H. All rights reserved.

  • Food
  • Family
  • Beauty & Health
  • Style
  • Great Women
  • Events/Win

Beauty & Health

Burn Fat In Just 20 Minutes With This Gym Equipment You Probably Have At Home

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
Beauty & Health

Burn Fat In Just 20 Minutes With This Gym Equipment You Probably Have At Home

Who has time for long sessions at the gym? We show you how to make the most of that exercise bike to get back in shape

March 30, 2021
Burn Fat In Just 20 Minutes With This Gym Equipment You Probably Have At Home

Photo: 123RF

Many of us have the traditional exercise bike tucked away in the spare room gathering dust.  And in the gym, it’s seen as the easy option – just hop on and flick through your favourite mag while you pedal. But if you use it right, you can have a great short, sharp workout (I mean, have you ever seen a spin class?).

Dan Little, fitness expert and indoor cycling specialist, explains that the bike isn’t just a terrific way to start your fitness journey, it’s also great to maintain or improve your cardiovascular fitness.

“It’s a low-impact piece of kit – ideal if you have any niggling injuries or need something easier on the body,” he explains.

Ready for a more effective ride? Learn about a bike workout for every level below:

READ NEXT

5 Tech Items That Will Make You Better At Sports

4 Ways To Tell If Your Home Workout Instructor Is Legit

5 Free and Fun Places to Exercise In Singapore

https://www.womensweekly.com.sg/gallery/beauty-and-health/burn-fat-20-minutes-exercise-bike-spin/
Burn Fat In Just 20 Minutes With This Gym Equipment You Probably Have At Home
For beginners, try this 7-minute warm-up
image

Maintain a cadence between 80-85 revolutions per minute (rpm), to slowly increase body temperature. For the next four sections, keep a steady cadence between 85-95 rpm. Select gears/levels based on your own RPE (Rate of Percevied Exertion. Only you can be the judge of this – an RPE of 10 means you are going FLAT OUT).

  • 6 minutes – RPE 6-8
  • 30 seconds – RPE 3-4
  • 6 minutes – RPE 6-8 3
  • 30 seconds – RPE 3-4
123RF
For a bit more challenge, try this 6-minute warm-up
image

Maintain a cadence between 80-85rpm. Go up a gear/Level every 2 minutes.
The next section is a pyramid set, based on RPE and cadence. Be honest with yourself…

  • 2 minutes -100 rpm/RPE 7
  • 3 minutes – 90 rpm/RPE 8
  • 4 minutes – 80rpm/RPE 9
  • 3 minutes – 90rpm/RPE 8 2 minutes -100rpm/RPE 7
123RF
For ultimate impact, try this 5-minute warm-up
image

Starting with a cadence of 80 rpm, every minute, increase your RPM by 5. Next up are three blocks of varying intensity. For the ‘on’ segments, choose a gear that equates to an RPE of 8-10 and a cadence of 95-110rpm. We never said this was going to be easy…

BLOCK 1

  • 4 minutes -8 x 20 seconds ON/10 seconds OFF
  • 1 minute – Recovery

BLOCK 2

  • 4 minutes – 4 x 45 seconds ON/15 seconds OFF
  • 1 minute – Recovery

BLOCK 3

  • 4 minutes – 3 x 60 seconds ON/20 seconds OFF
  • 1 minute – Recovery

Read Next

Toilet Paper And Other Household Items That Double Up As Workout Equipment

Interested? Time to hit the gym! If you need some advice on which bike to pick for your workout, check out these three different bikes and what they are best used for:

123RF
Assault Bike
image

Biking gets brutal. Often used in CrossFit studios across the world, you have to coordinate both your upper body and lower body simultaneously on the assault as the fan the front of the bike provides the resistance.

123RF
Spin Bike
image

Modern versions are often equipped with effective gearing systems, power meters and monitors. But they do run on a fixed pedal system where you can’t freewheel and need to continually control the cadence, “Personally this is my top pick – it’s as close to true cycling as anything else,” says Dan.

123RF
Recumbent Bike
image

Perfect for a warm-up. If you can’t ride an upright bike, this is a nice replacement.

“There is a misconception that if you have lower-back problems, this is the bike to use. That’s wrong. If you have a back issue, your initial set-up is wrong. Speak to your trainer,” advises Dan.

Read Next

10 Health And Fitness Christmas Gifts For Your Friends

17 Fun Fitness Workouts For People Who Hate To Exercise

10 Fast And Effective Ways To Exercise and Tone Up

Text: bauersyndication.com.au

123RF
  • TAGS:
  • #mindbody
  • biking
  • burn fat
  • cycling
  • easy exercise tips
  • energise workout
  • Exercise
  • exercise at home
  • fat
  • Fitness
  • Gym
  • gym equipment
  • weight loss
  • Wellness & Health
  • working from home
  • working out
  • workout
SHARE THIS ON

What’s Hot

Beauty & Health

Zoe Tay, Rebecca Lim And Other Asian Cel...

Beauty & Health

If You've Had Covid-19, You Have More Ri...

Are Plastic Food Containers Safe For You...

Beauty & Health

Here's What Joanne Peh Uses To Look Radi...

Family

9 Must-Know Ways To Protect Your Family ...

Beauty & Health

10 Foundations With Skincare Benefits To...

Beauty & Health

Best Manicure, Pedicure, Leg and Feet Tr...

Beauty & Health

6 Best Ergonomic Pillows To Buy For Grea...

Beauty & Health

How I Followed HPB's 300 Minutes A Week ...

Beauty & Health

Why Cream Eyeshadow Sticks Are The Ultim...

Beauty & Health

Achieve A Naturally Radiant Complexion W...

Beauty & Health

Review: I Tried A Yoga Session On Marina...

Don’t Miss These
  • Family Planning A Stay-Home Party This NDP? Score Up To 50 Per C...
  • Eating Out How This Self-Made Food Entrepreneur Is Encouraging Singa...
Editor’s Picks
  • EVENTS/WIN Vote For Your Fave Household Brands & Win $200 Takashimaya Vouchers [CLOSED]
  • Beauty & Health Zoe Tay, Rebecca Lim And Other Asian Celebs On The Beauty Of Getting Older
  • Diet & Nutrition Savour The Deliciousness Of Chocolate While Being Kind To Your Gut
  • Awards The Anti-Ageing Facial That Protects Your Skin From Digital Ageing
  • Awards Radiate With A Youthful Glow With This Facial For The Go-Getter Woman
  • Awards This $28 Korean Facial Treatment Boosts Hydration & Deep Cleanses Your Skin I...
Don't Miss Out Ever Again!
Tips & tricks to stay sane + win invites to our events!

By signing up, you indicate that you have read and agreed with our Privacy Statement
Footer Menu
  • About Us
  • Contact
  • Conditions of Access
  • PDPA
  • Privacy Policy
?>">
SPH Magazine

Copyright © 2022 SPH Media Limited. Co. Regn. No. 202120748H. All rights reserved.