Biking (15 km/h)
Reps10 times
Calories burned58 kcal
LevelMedium
Changing duration and load is available in our application
Sit on the bicycle with a straight back, hands on the handlebars, and pedal smoothly. Maintain a steady pace and controlled breathing. This speed helps improve cardiovascular endurance, strengthen leg muscles, and develop overall fitness.
How to perform the exercise
10 times
58 kcal
Control your movement and do not rush.
01
Start position
Sit on the bike, back straight, hands on the handlebars.
02
Pedaling
Turn the pedals smoothly, keeping an even pace.
03
Breathing
Control your breathing and keep it even.
04
Pace
Avoid sudden acceleration and deceleration.
05
Posture
Keep a comfortable torso position.
06
Duration
Keep the load in a comfortable zone.
Variants
Beginner
Start with 15–20 minutes at a moderate pace.
Middle
Keep 30 minutes with even breathing.
Professional
Increase distance and speed if you feel good.
Which muscles are working
The main load falls on the quads, glutes and calf muscles.
Benefits of the exercise
Strength
Strengthens the leg muscles.
Balance
Builds cardiovascular endurance.
Simply
Convenient cardio while moving.
Contraindications
Acute knee or back pain.
Heart conditions without medical supervision.
Poor wellbeing and dizziness.
Recommendations
Cardio
Ride 30 minutes 3–4 times a week at a moderate pace.
Heart rate
Keep the pulse in a comfortable zone.
