Riding Biking (9 km/h)
Reps10 times
Calories burned35 kcal
LevelBeginner
Changing duration and load is available in our application
Cycling at around 9 km/h is a moderate cardio exercise. Sit on the bicycle with a straight back, hands on the handlebars, and legs pedaling smoothly. Keep your motion steady and continuous. Focus on controlled breathing and maintaining a comfortable pace to improve endurance and strengthen the legs.
How to perform the exercise
10 times
35 kcal
Control your movement and do not rush.
01
Start position
Sit on the bike and take the handlebars.
02
Posture
Keep the back straight with the hands on the handlebars.
03
Pedaling
Turn the pedals smoothly without jerking.
04
Pace
Move evenly and continuously.
05
Breathing
Focus on controlling your breathing.
06
Comfort
Keep a comfortable pace to improve endurance.
Variants
Beginner
Start with short rides at a slow pace.
Middle
Keep a steady speed for 20–30 minutes.
Professional
Increase the ride length while keeping the pace.
Which muscles are working
The main load falls on the quads, glutes and calf muscles.
Benefits of the exercise
Strength
Strengthens the leg muscles.
Simply
Accessible cardio outdoors or indoors.
Balance
Improves cardiovascular function.
Contraindications
Acute knee pain.
Heart conditions without medical supervision.
Balance disorders.
Recommendations
Cardio
Ride 20–30 minutes 3–4 times a week.
Technique
Keep the back straight and pedal evenly.
