Free bike trainer workouts for the unfit and overweight.

A free bike trainer workouts for the unfit and overweight. Are you like me? Unfit, overweight and just a little shy about getting out on the open road because people will see you? So we want to lose weight and feel fitter and the bike exercise stand is our salvation…

But how to use it best? What are the best bike trainer workouts?… Do you just sit on it and peddle while watching your favorite TV show? (Actually that would work!) But it’s not the best or quickest way to get fit.

We have to get our heart pumping our legs to ache (a bit) and probably just a little sweaty.

I’ve searched the web for a good (easy) work out and couldn’t find any that wasn’t an extreme form of torture also they are made for a fit cycle enthusiast…

However after reading many workouts for the fitter cyclist I did note a trend and I have based my training workout round that.

This is a 8 week course but you can take your time and make it longer, you don’t even have to make it all the way to the end to get results.

There is no pressure so you don’t have to progress onto the next level untill you are happy with the one before.

You can use any type of bike trainer stand but you should be able to change the strength of the resistance, you can either use your gears on the bike, or your stand may have an adjuster that fits to your handlebars like the one in my magnet steel bike bicycle indoor exercise trainer stand review.

Precautions for the Stationary Bike Workout

See your doctor before trying this workout if you have any illnesses or injuries or you are on medication that may affect your heart rate or workouts.

Hint

Don’t read ahead, just look at week one and think “that’s easy!” Do it and move on to week 2 when you are ready.

Bike Trainer Workouts Week one – 30 minutes

Try to do this 3 times a week

Begin with a five-minute warm up, you want to peddle with little resistance just enough that you can feel the front of your legs pushing against the peddles. Your heart should be beating faster but not feel out of breath.

Then alternate 60 seconds of increased resistance – increase the resistance and your peddling speed (you should be huffing and puffing)

With 90 seconds of easy cycling to get your breath back (lower the resistance), for a total of 20 minutes.

Finish with a 5 minute cool down (same as the 5 min warm up)

Bike Trainer Workouts Week two

Try to do this 3 times a week

Begin with a five-minute warm up, then alternate 90 seconds of increased resistance and faster peddling with two minutes of easy cycling to get your breath back, for a total of 20 minutes.

Finish with a 5 minute cool down (same as the 5 min warm up)

Bike Trainer Workouts Week three

Try to do this 3 times a week

Begin with a five-minute warm up, then two repetitions of 90 seconds of increased resistance and faster peddling, 90 seconds of easy cycling to get your breath back, three minutes of increased resistance and faster peddling and three minutes of easy cycling to get your breath back.

Finish with a 5 minute cool down (same as the 5 min warm up)

Is your bike trainer stand working for you in these workouts? if not check out Amazons best seller or my review of it the magnet steel bike bicycle indoor exercise trainer stand review.

Bike Trainer Workouts Week four

Try to do this 3 times a week

Begin with a five-minute warm up, then three minutes of increased resistance and faster peddling, 90 seconds of easy cycling to get your breath back, five minutes of increased resistance and faster peddling, two-and-a-half minutes of easy cycling to get your breath back, three minutes of increased resistance and faster peddling, 90 seconds of easy cycling to get your breath back and five minutes of increased resistance and faster peddling.

Finish with a 5 minute cool down (same as the 5 min warm up)

Check out my site for more bike exercise stands information and reviews.

Bike Trainer Workouts Week five

Try to do this 3 times a week

There are three different workouts for this week, which are:

Workout one: Begin with a five-minute warm up, then five minutes of increased resistance and faster peddling, three minutes of easy cycling to get your breath back, five minutes of increased resistance and faster peddling, three minutes of easy cycling to get your breath back and five minutes of increased resistance and faster peddling.

Finish with a 5 minute cool down (same as the 5 min warm up)

Workout two: Begin with a five-minute warm up, then eight minutes of increased resistance and faster peddling, five minutes of easy cycling to get your breath back and eight minutes of increased resistance and faster peddling.

Finish with a 5 minute cool down (same as the 5 min warm up)

Workout three: Begin with a five-minute warm up, then 20 minutes of increased resistance and faster peddling, with no easy cycling to get your breath back.

Finish with a 5 minute cool down (same as the 5 min warm up)

Bike Trainer Workouts Week six

Try to do this 3 times a week

There are three different workouts for this week, which are:

Workout one Begin with a five-minute warm up, then five minutes of increased resistance and faster peddling, three minutes of easy cycling to get your breath back, eight minutes of increased resistance and faster peddling, three minutes of easy cycling to get your breath back and five minutes of increased resistance and faster peddling.

Finish with a 5 minute cool down (same as the 5 min warm up)

Workout two: Begin with a five-minute warm up, then 10 minutes of increased resistance and faster peddling, three minutes of easy cycling to get your breath back and 10 minutes of increased resistance and faster peddling.

Finish with a 5 minute cool down (same as the 5 min warm up)

Workout three Begin with a five-minute warm up, then 25 minutes of increased resistance and faster peddling with no easy cycling to get your breath back.

Finish with a 5 minute cool down (same as the 5 min warm up)

Bike Trainer Workouts Week seven

Try to do this 3 times a week

Begin with a five-minute warm up, then 25 minutes of increased resistance and faster peddling.

Finish with a 5 minute cool down (same as the 5 min warm up)

Bike Trainer Workouts Week eight

Try to do this 3 times a week

Begin with a five-minute warm up, then 28 minutes of increased resistance and faster peddling.

Finish with a 5 minute cool down (same as the 5 min warm up)

Bike Trainer Workouts Week nine

Try to do this 3 times a week

Begin with a five-minute warm up, then 30 minutes of increased resistance and faster peddling.

Finish with a 5 minute cool down (same as the 5 min warm up)

I do hope you manage to complete my Bike Trainer Workouts and have seen a marked improvement of your fitness level.

2 Replies to “Free bike trainer workouts for the unfit and overweight.”

    1. I’m sorry I could not find any bike trainer stands that are recommended for your weight. With my personal cycle stand I would have no hesitation saying that it is ok for you, unfortunately it is no-longer in production but bike stands are well built, robust and I think the only problem there may be is with stability.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.