Treadmill Running
Treadmill running is an indoor cardio workout where you run on a moving belt, letting you control speed and incline to build endurance, burn calories, and improve fitness in a controlled environment.
BEGINNER
Exercise Bike Cycling
Exercise biking is a low-impact indoor cardio workout performed on a stationary bike. It improves cardiovascular health, burns calories, and builds lower-body strength while being gentle on the joints.
Demonstration Video
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Target Muscles
Instructions
- Adjust the seat. Set saddle height so your knees have a slight bend at the bottom of each pedal stroke.
- Warm up. Pedal at low resistance for 3–5 minutes.
- Set resistance. Choose a comfortable level, then increase for more intensity.
- Maintain posture. Keep your back straight, shoulders relaxed, and grip light on the handlebars.
- Cool down. Reduce resistance and pedal slowly for 3–5 minutes.
Tips
- Start light if you’re new; gradually add resistance or time.
- Use intervals to boost calorie burn and endurance.
- Engage your core, don’t slouch on the handlebars.
- Stay hydrated during longer rides.
- Wear padded shorts or use a cushioned seat for comfort.
- Track RPM or cadence to keep consistent pace.
Alternative Exercises
Rowing Machine
Rowing is a full-body, low-impact cardio workout performed on a rowing machine that simulates water rowing. It combines strength and endurance by engaging both upper and lower body muscles while improving cardiovascular fitness.
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