A recumbent bike offers an excellent cardiovascular workout that puts less strain on the joints in comparison with other exercise equipment such as an upright bike or a treadmill.

That is why it is a very popular choice for people who are seeking a low-impact cardiovascular and lower-body workout routine.

In this article, we list 5 recumbent exercise bike workouts suitable for beginners.

Table of Contents

5 Workout Exercises for Beginners

Here are five workout exercises for beginners that can help you achieve your fitness goals.

1. Beginner Steady State

Steady-state cardio is a continuous and steady workout in contrast to an interval cardio exercise where you change energy output (Journal of Sports Science & Medicine 2015). Any cardiovascular activity that is sustained for an extended time at a consistent intensity can be qualified as steady-state cardiovascular training.

  • Cycle steadily at a low intensity for fifteen to thirty minutes.
  • Begin with fifteen minutes and then add five minutes as desired.
  • You can combine it with a full-body weight exercise so you can have good strength and cardio training during your workout session.

2. Intermediate Steady State

The main differences between intermediate and beginner steady-state workouts are the duration and intensity.

  • Cycle steadily at a moderate intensity for thirty to forty-five minutes. Moderate-intensity cardio entails training at sixty to seventy-five of your maximum heart rate.
  • Begin with thirty minutes and then add five minutes as desired.

3. Tempo + Calisthenics

A tempo workout on a recumbent bike is good for individuals who easily get bored with one workout for a lengthened time but want to lose weight or enhance their cardio health. Do two sets, aiming for six to ten rounds per set.

Set 1

  • Pedal half a minute of moderate intensity effort.
  • Then perform ten push-ups afterwards.
  • Rest for half a minute.
  • Repeat the series at least five times.
  • Rest for three minutes between sets one and two.

Set 2

  • Pedal half a minute of moderate intensity effort.
  • Then perform ten sit-ups afterwards.
  • Rest for about half a minute.
  • Repeat the series at least five times.

4. Traditional HIIT

The great thing about doing HIIT recumbent bike workouts is that you can do an effective cardio workout in less time. This is an excellent option for busy people who can only commit a few minutes to cardio training.

  • Warm up for three minutes at a slow to moderate pace.
  • This exercise involves 10 rounds of half a minute of total effort with a one-minute rest/recovery after.
  • Finish the exercise by cooling down at a slow to moderate pace for three minutes.

5. Tabata

Tabata training is a form of HIIT program that helps enhance endurance and cardiovascular performance.

  • Warm up for three minutes at a slow to moderate pace.
  • It consists of 8 rounds. Twenty seconds of total effort, interchanged with ten seconds of recovery time. For just a total of four minutes, you can get a very arduous workout session.
  • Finish the exercise by cooling down at a slow to moderate pace for three minutes.

Final Thoughts

A recumbent bike provides a great cardiovascular workout without stressing your joints. There are many recumbent bike workouts you can try at home including beginner steady stare, tempo plus calisthenics, HIIT and Tabata. Recumbent bikes are perfect for beginners, people with mobility issues and the elderly.

If you are looking for a more challenging cardio workout, then you may want to try an upright bike. Adding an exercise bike to your cardio routine will make a lot of difference to your overall health and fitness.

1. How often should I work out on a recumbent bike?

The frequency of working out on a recumbent bike depends on your health goals. If you are using it to lose weight, it is recommended that you do at least 3 cardio sessions on your recumbent bike weekly.

2. What is the correct position for cycling on a recumbent bike?

Before your recumbent bike workout session, make sure that your back is firmly on the back support. Move your foot to the furthest point of the pedalling cycle. Your knee should be slightly bent for you to know that you are in the correct position. Adjust your bike if you feel any discomfort on your knees and legs when you pedal.

3. What are the best recumbent bikes?

Some of the best recumbent bikes this year include the Elite Fit Pro Recumbent Exercise Bike and the NordicTrack R35.

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