Combine cycling and strength training for a heart-pumpin’, muscle-burnin’ workout.


Cycling is a phenomenal form of exercise, and when incorporated with upper body movements, you can truly get a full-body workout! When you work large muscle groups like your quads (the dominant muscle group in cycling), your calorie burn increases dramatically, so you can burn more calories in less time. And who doesn’t want to make the most of their time?

This workout’s about 45 minutes long from start to finish. Each round is just 5 minutes with only a 60-second break in between. Try to complete each round the designated amount of times through before you take your recovery.

Today’s focus: Total Body

Warmup: Bodyweight and Cycling
30 seconds each:
shoulder swings
shoulder circles counterclockwise
shoulder circles clockwise

2 minutes easy pedaling

ROUND 1: On equipment (Complete 1 time through)
1 minute hard cycling
1 minute recovery pedaling
1 minute hard cycling
1 minute recovery pedaling
30 seconds hard cycling
30 seconds recovery pedaling
——————————
60 seconds recovery

ROUND 2: Off equipment (Complete 5 times through)
30 seconds push-ups
30 seconds V-sit bicycles
——————————
60 seconds recovery

ROUND 3: On equipment (Complete 1 time through)
1 minute hard cycling
1 minute recovery pedaling
1 minute hard cycling
1 minute recovery pedaling
30 seconds hard cycling
30 seconds recovery pedaling
——————————
60 seconds recovery

ROUND 4: Off equipment (Complete 5 times through)
30 seconds air squats
30 seconds V-sit bicycles
——————————
60 seconds recovery

ROUND 5: On equipment (Complete 1 time through)
1 minute hard cycling
1 minute recovery pedaling
1 minute hard cycling
1 minute recovery pedaling
30 seconds hard cycling
30 seconds recovery pedaling
——————————
60 seconds recovery

ROUND 6: Off equipment (Complete 5 times through)
30 seconds triceps dips
30 seconds forward lunges

Cooldown: Bodyweight
30 seconds each:
quad stretch
hamstring stretch
calf stretch
glute stretch

You did it! Congratulations on finishing your first cycling workout. There will be more in the series, all with a different focus, so stay tuned!

Keep up the good work, and don’t forget to check out our other great workouts.

Good luck, and stay fit!

Becca Capell
iFit Head Trainer

WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.