Many still work from home but have moved their fitness routines back to the gym. Yes, the social aspect is nice, and the accountability to workout buddies or trainers contributes to compliance. This separation of work from fitness does have its place. But as a professional trainer, single father, and full-time Work From Home (WFH) editor, I feel like we are leaving so much opportunity on the table to improve our fitness.
The WFH environment allows “hacks” unavailable to location-bound professionals unless you work in a gym. I’m not suggesting you eschew your job responsibilities; I’m saying that there are entirely legitimate fitness hacks that can be taken during screen breaks, lunches, and other situations that would be appropriate at the office.
So, here are the top five work-from-home exercise and fitness hacks I employ while surfing the keys for GearJunkie.
Work In a Set or Two During 5-Minute Breaks
Kettlebells take up little space and are affordable, especially on the used market; (photo/Billy Brown)
How long does a typical strength training exercise take? Very little time. A typical set may involve anywhere from one to 20 repetitions. Even at 20 reps, going slow, a set will take less than a minute. This means that in a 5-minute screen break, you can work in two sets without even rushing. Of course, this means you must have the resistance-providing weight or device in your home.
Barbells and racks are way too big for most people to house within their residence or home office (I’ve done it, but I’m single and couldn’t care less about home decor). And they can be a significant investment. However, kettlebells (KB) and dumbbells (DB) are compact and affordable, especially in the used market.
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If you have tile or wood flooring, 3′ x 4′ or 4′ x 6′ rubber stall mats are available at retailers like Tractor Supply. They are typically 1/2″ or 3/4″ thick and will protect even tile floors from dropping a 54-pound kettlebell from shoulder height (I’ve done it a lot).
Time Management via the Pomodoro Technique
I like to use the “Pomodoro Technique” to manage my work-from-home exercise breaks. It’s something I learned to counteract my ADHD, and it’s worked wonders for productivity. But I also feel it’s an ideal structure for this fitness hack.
It involves taking a 5-minute break every 25 minutes, making two breaks per hour. This is repeated four times, which brings me to my lunch break. Then, I repeat the whole shebang after lunch. I use an internet-based Pomodoro timer, but any timer will do.
As soon as the timer goes off for my 5-minute break, I jump right into one set of KB work, which involves quick, powerful movements that require managing momentum, balance, and other athletically beneficial aspects. KB exercises generally call for lower weights and higher reps per set than other strength development work.
Then I do one straight-up, low-rep, high-load, raw strength set using DBs, KBs, or a Tonal(yes, I’m so fortunate to have one). This usually only takes a part of the break, leaving me some time to do a mobility drill or grab a drink or snack to take to my desk. After lunch, I change the exercises.
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Work From Home Exercise: A Full Workout Done on Breaks
If you do the math and stick to the work-from-home exercise schedule and two-set count, the workday will yield 16 sets! Think about a 1-hour strength training session at the gym; 16 total sets would be a solid workout of four exercises for four sets each.
But you can get it done during the work day, and for me, it keeps me alert and my basal metabolic rate above idle. Both absolutely contribute to productivity. Add in some strategically timed coffee, and you might feel like an Olympian … that types all day.
Wear a Weight Vest or Ruck Pack
Rucking is gaining popularity, and you can do it while working; (photo/GORUCK)
This seems like a nerdy or odd thing to do, but who cares? You’re at home with nobody to judge you. Maybe you have family or a significant other, and you know what? They can stuff it. Put that weight vest or ruck pack on whenever you are standing or walking during your work day!
Everyone has likely heard some version of the “10,000 Step” rule. A quick PubMed perusal on “daily step count” will spit out reams of studies that point toward higher step counts combating devious-sounding things like all-cause-mortality, bone density loss, sarcopenia (muscle wasting), dysglycemia (blood sugar abnormalities), etc.
Well, adding load to these steps ups the ante, enhancing and adding to the benefits of walking. Even just standing while working with added load increases postural muscle activation and signals to bones to maintain density.
Cumulative Steps and Time Under Load
I use a step counter, and on a typical day of my work-from-home exercise schedule, I will amass a few thousand steps without any drastic measures. A typical “spirited” walking rate for a young to middle-aged adult is 100 steps per minute.
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Again, using math, you can see that adding 10 minutes of walking in a workday (during the cumulative extra time in the 5-minute break or lunch) can add 1,000 steps. This, by itself, can improve health, but with the additional load of a weight vest or ruck pack, you can double up on the benefits.
When I have a work phone call, I know I will possibly chalk up thousands of steps while I chat away on the job. I do my best to schedule these calls back-to-back so I can stay rucking for longer. I will also bolt up and down my driveway when I have leftover time in a 5-minute break. Between rucking while in my house, the extra minute or two outside during my 5-minute breaks, and phone calls, my time under load is substantial.
I know there is a wide variance in the amount people stand and walk during the workday and the speed at which they walk. And not everyone will tolerate always “being on it.” And I understand I’m a fitness dork through and through.
But I stack the marginal gains: when I do walk, I walk fast. I use a standing desk. If I have an extra minute on a break, I use it. In my mind, marginal gains stack over time to make significant gains. I rarely fail at accumulating 5,000+ steps in a workday with a load on my back. That counts for something.
I have not worn my ruck pack to the grocery store, but I sure am thinking about it. I will engineer a way to get 10,000 steps with a load on a “normal” day.
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Work on Mobility When Possible
This guy could be typing. For real; (photo/Miya Tsudome)
Mobility is likely the most overlooked aspect of fitness. I get it; it’s boring, you aren’t moving that much, maybe you don’t think it feels good. But the older I’ve become, the more it has affected my day-to-day activities and athletic performance.
Little niggling pains developed over decades of repetitive motion and positions in sports like climbing and cycling. Being a keyboard warrior certainly doesn’t help. A few months of dedicated mobility work, done in small increments, dissolved all issues.
But how do you weave this into desk-bound work? The laptop computer has been the key for me. These tips might elicit an eye-rolling “I’m not going to do that” response. But believe me, they will help open up joints and may alleviate muscle tension you’ve been suffering for years.
Examples of Mobility at the Keys
I must get creative, but here are some of my notebook computer-based mobility hacks. The first one is I sit cross-legged on the floor with the computer in my lap. Not everyone has muscle and connective tissue length issues that make this challenging, but many cannot sit this way without strain.
I will sit like this for a few minutes. When I stand up, my hips are so much looser. Over the years, I’ve gone from being unable to sit this way without back tightness to being able to read comfortably for up to half an hour.
I’ll do the same but with my legs together, straight out in front of me, or with my legs split. I put the laptop on my shins or the floor, reach forward from my hip joints, or split my legs as far as they go with a neutral spine. I’ll also do rounded-back versions.
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I’ve also sat in various positions or stood with different leg orientations, computer off to a side, to rotate the length of my spine while reading a web page for research. You don’t have to force yourself to hold positions for a minute or more; even doing a passive stretch for 20 seconds will help.
Use your imagination! And, you might as well do mobility when it doesn’t take time away from more enjoyable exercise. I extrapolated and made this a hard rule: If the TV is on, I’m doing mobility.
Hot Lunch
Infrared saunas heat the body directly with light. Traditional saunas heat the air, which then heats the body. Infrared saunas are more affordable and can have minimal footprints; (photo/Dmitri T via Shutterstock)
I have been aware of thebenefits of sauna bathingfor decades; it’s hard to refute the numerous studies advocating its health, wellness, and longevity benefits. Infrared or far-infrared saunas brought the price and space commitment of a home sauna way down, and the spike in sales volume during the pandemic lockdowns further lowered the financial point of entry.
Used Infrared Saunas
I’ve been keeping an eye on used infrared saunas for a long time. And now, a few short years after the COVID-19 lockdowns, the used market started hopping. I picked up a massive, five-person outdoor infrared sauna for a few hundred dollars. It was beaten, but the critical components worked fine.
A little wood repair work, sanding, and staining will make it look resort-ready. The most considerable cost was wiring a 220V outlet, which many saunas require. I have about $1,000 in it, but it could be much less if I had bought a single or two-person unit.
And before you say, “Well, infrared saunas won’t provide the same health benefits as a regular sauna,” pump the brakes. Infrared units don’t have the volume of studies as dry or wet saunas because they haven’t been popular as long. But that’s changing with the increased use of these more affordable options.
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I’ve been spending at least 25 minutes of my lunch break in the infrared and far-infrared sauna (mine has both). I leave enough time to cool down and dry off before tapping the keys again. I eat before going in as it has negatively affected my appetite (some of my friends eat in there, no problem), and I’m not trying to limit calories anymore — read on for why.
My Weight Loss Experience
When I raced bicycles competitively, I weighed 164 pounds. I rode a minimum of 12 hours per week, and on high weeks, I would sometimes ride over 30 hours. But, alas, I was young and free.
Now in my mid-fifties, my training hours on a bicycle are often single digits each week, and I do things that require much more muscle mass. For decades, I’ve hovered around 174 pounds. Over the last 5 years, I’ve done everything I could to get under 170 pounds to improve my climbing and cycling performance. I consulted with doctors, nutritionists, and cycling WorldTour team coaches. Relenting to what I thought was age, I gave up.
But I got the sauna and, as stated, started spending at least 25 minutes in it during my lunch break. About a month in, I noticed I needed a belt more often than not. I stepped on the scale; I was 159 pounds! Less than my bicycle racing weight!
My sudden increase in bouldering ability instantly made sense. All other factors were held constant. I started eating more because I felt that being under 160 pounds was too light and may lessen my durability.
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I recently went on a 2-week travel stint, and guess what? The weight came back. I’ve been home again for 2 weeks, back in the sauna, and my weight is steadily heading back down. That is a low-effort wellness gain if there ever was one!
Commit a Little Time
You most likely have work-related scheduling blocks that are off-limits to other things. Why not give yourself the same respect? (photo/OlgaPS via Shutterstock)
This isn’t really a work-from-home exercise “hack.” It’s a lifestyle alteration that I consider essential for opening up time for self-care, which can include fitness. And arguably, it’s the hardest thing to do on this list.
It’s simply blocking off time that you commit to exercise, full stop. Nothing can encroach on this time. Not work, not the phone, not even family or friends (if you tell them, they will support you). You must fully commit; when this time comes up, you cannot deviate or skate out for any reason.
It doesn’t have to be an hour, and in fact, I feel like that is too big an ask and reduces the compliance rate — I voted for 30 minutes. I changed my wakeup time to 30 minutes earlier. I get up, start the coffee, and get right to it; I avoid getting sidetracked right out of the gate.
It can be a short weight-training session, rucking with my dog, a hangboard session, or a dedicated stretching or mobility session. The point is, it’s my time, and it’s non-negotiable. And, c’mon, it’s only 30 minutes, so it’s not a gargantuan ask.
My Personal Experience
For some reason, this was very difficult for me. I would get easily distracted when lifting, doing mobility, or hangboarding. I’d do one set, and then pick up my phone and message people back. Or I’d start reading something, and 10 minutes would fly by. I would make another coffee, nibble on a snack, pet my dog or cat, and lose time.
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If you only have 30 minutes, blowing five of them while playing with your dog is substantial. But it became a habit once I fully committed to the undistracted 30 minutes for 2 weeks. Of course, this isn’t ever an issue if I’m rucking.
It’s 30 minutes, which I didn’t have before. I do it 6 days a week for a super substantial three-hour gain of training time per week.
Think about it. Look at your week on a calendar and try to engineer adding 3 hours of training time. I’ll hold your computer mouse. Yes, it’s difficult for anyone with a full-time job and other life commitments. But chipping away at it with a few 30- or even 15-minute blocks adds up. I consider this more than a marginal gain but less than a disrupting ask.
Remember, this has to be a hard stop. Nothing can interfere. Do it for you.
Work-From-Home Exercise Final Thoughts
The author busting out a set during a 5-minute break from work; (photo/Seiji Ishii)
None of these work-from-home exercise and wellness “hacks” require a large investment in time or massive changes to daily routines. They are small changes or additions to your work-from-home schedule that can pay off big in total.
I understand how some may think, “That little thing isn’t going to amount to much.” But here’s the deal. Putting up a point is always better than putting up a zero. Don’t put up a zero.
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And yes, I realize we are all human, and things happen. I am not militant, nor do I suggest you be. I don’t do all these hacks all the time. Some days. I don’t do any of them. Again, I allow myself some grace and remind myself that something is better than nothing. I try hard not to put up a zero on most days.
Change Your Mind
When I was younger and a competitive athlete armed with a kinesiology degree, I didn’t exercise unless it was a minimum workload. I didn’t think it was worth the effort if I didn’t have 2 hours to cycle. I shelved a planned strength session if I couldn’t lift for at least an hour. My education and experience suggested that recovery was more beneficial than a “partial” workout.
But that was a different time, and I had a different lifestyle. That way of thinking, which many former athletes may still have, leaves opportunities out for those with busy lives and limited time. A lifestyle that includes a full-time, sedentary job has a lot of built-in recovery time, 5 days a week!
Embrace your reality and leverage the time you have, no matter how insubstantial it may seem. Work-from-home exercise is a legitimate vehicle for improving fitness and health. A point is better than a zero, and a gain is a gain, no matter how small. Now get after it, fellow keyboard jockeys!
Exercise bikes, also known as stationary bikes, can be easily set up in your home gym or garage so that you can work out whenever you want, no matter how busy life gets. Cardio has been shown to improve cognition and memory, reduce stress levels, and even help your skin—making these bikes a smart investment for driven professionals.
Our team tested eight exercise bikes, then selected our top six picks of the year. Read on for our testers’ full reviews, considering aspects such as durability and construction, technology, aesthetics and ergonomics, plus safety features, noise, and value.
Best Exercise Bikes of 2026
Best Exercise Bikes Comparison Table
Exercise Bikes
Resistance Settings
Resistance Type
Pedal Type
Programming
NordicTrack X24 Bike
24 levels
Magnetic
2-sided pedals— One side with SPD (Shimano Pedaling Dynamics) and the other has toe clips with straps
Manual mode, a subscription to iFIT gets you 10,000+ workouts
Fringe Sport Raptor Air Bike
Variable depending on effort
Fan (air) using a belt drive
Metal pedals
Built-in programs such as WOD, HIIT, tabata, recovery, sprints, and long duration intervals
Concept2 BikeErg
Variable depending on effort
Fan (air)
Steel pedals
Built-in programs
Peloton Bike+
100 levels
Magnetic
Aluminum pedals that require cycling shoes with Delta-compatible cleats
No built-in programs, Peloton all-access membership required
Aviron Fit Bike
160 levels
Electromagnetic
Commercial-grade pedals with toe cage. SPD clip-in pedals upgrade available
Quick start or manual mode built-in, for other workouts, membership required
Merach S36 Magnetic Exercise Bike
8 levels
Magnetic
Standard spin-style pedals with toe cages and adjustable straps (no ability to switch out for SPD or clipless)
No built-in programs, requires Merach app (free)
NordicTrack X24 Bike
Resistance Settings
24 levels
Resistance Type
Magnetic
Pedal Type
2-sided pedals— One side with SPD (Shimano Pedaling Dynamics) and the other has toe clips with straps
Programming
Manual mode, a subscription to iFIT gets you 10,000+ workouts
Fringe Sport Raptor Air Bike
Resistance Settings
Variable depending on effort
Resistance Type
Fan (air) using a belt drive
Pedal Type
Metal pedals
Programming
Built-in programs such as WOD, HIIT, tabata, recovery, sprints, and long duration intervals
Concept2 BikeErg
Resistance Settings
Variable depending on effort
Resistance Type
Fan (air)
Pedal Type
Steel pedals
Programming
Built-in programs
Peloton Bike+
Resistance Settings
100 levels
Resistance Type
Magnetic
Pedal Type
Aluminum pedals that require cycling shoes with Delta-compatible cleats
Programming
No built-in programs, Peloton all-access membership required
Aviron Fit Bike
Resistance Settings
160 levels
Resistance Type
Electromagnetic
Pedal Type
Commercial-grade pedals with toe cage. SPD clip-in pedals upgrade available
Programming
Quick start or manual mode built-in, for other workouts, membership required
Merach S36 Magnetic Exercise Bike
Resistance Settings
8 levels
Resistance Type
Magnetic
Pedal Type
Standard spin-style pedals with toe cages and adjustable straps (no ability to switch out for SPD or clipless)
Programming
No built-in programs, requires Merach app (free)
Best Exercise Bike Overall: NordicTrack X24 Bike
Our Thoughts on NordicTrack X24 Bike
The NordicTrack X24 Bike is our pick for the best overall exercise bike because it has a sleek, aesthetically pleasing design along with offering smooth rides and over 10,000 workouts with an iFIT subscription. Our tester loved the pivoting 24-inch touchscreen as well.
Paige tested the X24 Bike. She has a bachelor’s degree in nutrition science and weight trains five times a week. She also does cardio regularly on bikes. Paige rated her overall experience a 4 out of 5. “I like this bike more than other bikes I have used due to the sleek design and smooth ride,” she said. “The screen is easy to navigate, and I really enjoy the workouts included. If the incline adjustment was smoother, I’d call this my favorite bike!”
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When it comes to ergonomics and comfort while riding, Paige rated the X24 a 4 out of 5. “The bike seat wasn’t the most comfortable that I’ve sat on. It was very firm, and the leather didn’t have much give. I started to get sore after just a few minutes,” she said. That being said, Paige does think the seat will be long-lasting and durable. Plus, adjusting the bike was easy for our tester. It moved smoothly and felt secure after she tightened the knobs. She was able to adjust the seat height and distance from the bars as well as the handlebar height.
Paige thinks the X24 is easy to move around and relocate within your home, if needed. “There are wheels that help with moving the bike on both hardwood and carpet. An average person can definitely move the bike with ease,” she said, rating it a 5 out of 5 for portability.
Specs:
Resistance type: Magnetic
Resistance levels: 24
Dimensions: 56.4 inches long by 21.8 inches wide by 62.7 inches tall
Subscription required: For iFIT, yes
Best Air Exercise Bike: Fringe Sport Raptor Air Bike
Fringe Sport Raptor Air Bike
Our Thoughts on Fringe Sport Raptor Air Bike
The Fringe Sport Raptor Air Bike is our pick for the best air bike, also known as an assault bike. We picked it as our favorite because the Raptor is powered by a fan, so you can exercise as hard as you’d like, setting your own resistance and pace. It also has great portability. There are two large front tires (similar to a beach wagon) that make it easy to move around your garage gym or typical at-home workout space.
Dylan tested the Raptor. He’s an avid mountain biker who does resistance training at the gym four to five days a week. This was his first time testing an air bike. While testing the Raptor, he tried interval training (10 seconds flat out, 20 seconds of hard pedaling, then 30 seconds of steady pedaling) and then repeated for both workouts, with a goal of maintaining 450-500 watts throughout.
He rated his overall experience with this bike a 3 out of 5. “Though the workout was hard, the bike did its job and gave me a great workout. The only part of the bike that I disliked was the seat, but I didn’t notice any discomfort at higher levels of training,” he said. “This is the first assault bike that I have used, so I can’t compare it to other bikes of the same class, but I thought this bike was built very well and was made to work and move around easily,” Dylan mentioned.
Our tester rated the ergonomics of the Raptor a 3 out of 5. He found the seat easy to adjust, and the saddle was wider than a typical bike. “The pedals are made of metal and have no toe-inserts or clips for specialty shoes. The pedals are larger in diameter and are more akin to actual mountain bike pedals that have a larger footprint versus bike pedals, which are smaller and less forgiving.” Dylan also noted it’s easy to figure out and adjust the seat and height of this bike.
Dylan loved the portability of the Raptor. “It’s very portable because of its oversized wheels. Most bikes have small wheels that are barely noticeable but get caught on everything and make the bike hard to move,” he said. “With the tires on this model, however, I could move this bike with ease. One person could easily move this bike around; rolling it on surfaces such as carpet would be no issue.” That being said, he rated portability a 5 out of 5.
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Specs:
Resistance type: Fan (air)
Resistance levels: Varies by effort
Dimensions: 51 inches long by 24 inches wide by 54 inches tall
Subscription required: No
Best Lightweight Exercise Bike: Concept2 BikeErg
Our Thoughts on Concept2 BikeErg
The Concept2 BikeErg is our pick for the best lightweight exercise bike. This bike weighs just 68 pounds when put together and has two gliding wheels on the front for easy portability. It also costs just a little over $1,000 as of this writing.
Pete tested the Concept2 BikeErg. He’s a CPT and a CNC and was a collegiate swimmer and a competitive CrossFit athlete for the past 10 years. “I really enjoyed the Concept2 BikeERG. It’s a much different experience than the fan bikes with the moving arms, like the Assault Air Bike or Rogue Echo Bike that I’m used to,” he said.
“This felt much more realistic to what riding a regular road bike feels like,” he added. “I would think this would be what a triathlete or actual biker would use to train.” Pete rated his overall experience a 5 out of 5. “It was a great workout; this actually made me want to buy one of these for my home gym. The bike was excellent in terms of performance; there was honestly nothing I would change,” he stated.
When it comes to ergonomics, Pete had only one critique: the saddle has plenty of cushion, but it is very narrow. So, if you’re used to a large, high-cushioned seat, then this bike may not be comfortable at first.
Otherwise, Pete liked that you can “adjust both the seat and handlebars to your preference, and the intervals are about 1/2 inch apart, which really allows you to find your perfect settings.” There are multiple grip placements on the handlebars; this bike has the standard road bike handlebar configuration. Pete thinks they are well placed for your casual ride or while standing and doing a climb.
Specs:
Resistance type: Fan (air)
Resistance levels: Varies by effort
Dimensions: 48 inches long by 24 inches wide (no height listed by brand)
Subscription required: No
Best Exercise Bike for Streaming Classes: Peloton Bike+
Our Thoughts on Peloton Bike+
The Peloton Bike+ is our pick for the best exercise bike for streaming classes because its All-Access membership offers an ever-growing library of classes for both on and off the bike. The HD touchscreen also rotates 360 degrees, so if you want to do a yoga class using your membership, you can.
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Pete tested the Peloton Bike+, powered by Peloton IQ. It’s available new, refurbished, and as a rental (you can buy the bike at any time). He rated his overall experience with the Bike+ a 4 out of 5, noting that the bike felt incredibly stable and sturdy while he tested it.
“The biggest difference between the Peloton bike and other stationary bikes I’ve used in the past is the clip-in pedal design. While this was different, it made the workout feel very unique. When I had the clip-in shoes on, I felt like I was activating my hamstring muscles much more than normal,” Pete said. “I find that normally when I bike, I’m very quad dominant, pushing hard down on the pedals. However, with the clip-on shoes, you can push down but also pull up for a more complete pedal stroke.”
He added: “This was great to experience during the class workout, especially during the climbs where they tell you to stand up in the saddle. Aside from that, the bike is virtually noiseless, which is a nice change of pace compared to the fan bikes that I’m used to. I also like that it has the standard cycling handlebars, and not the workout arms like on the Rogue Echo Bike or Assault Bike, because it provides a more real-world biking experience.” He rated the noise a 5 out of 5.
Pete said the bike seat was comfortable; not the most plush or widest bike seat he’s tested, but he didn’t notice any issues during his 30-minute ride. The handlebars, seat height, and seat location can all be adjusted. He rated the overall ergonomics of the Bike+ a 3 out of 5.
Specs:
Resistance type: Magnetic
Resistance levels: 100
Dimensions: 54 inches long by 22 inches wide by 60 inches tall
Subscription required: Yes, a Peloton All-Access membership is required
Best Exercise Bike for Smooth Rides: Aviron Fit Bike
Our Thoughts on Aviron Fit Bike
The Aviron Fit Bike is our pick for the best exercise bike for smooth rides because it was easy for our tester to adjust the resistance (and set it to auto-resistance) throughout her workout. “Instead of a typical dial adjustment, there were up and down buttons to increase or decrease resistance. I prefer this feature because I feel like I have better control and a better idea of what resistance I am at,” she said. “The bike responds very quickly to the adjustments, and I can see what level I am at on the screen. There is also an option for auto resistance during classes, which did all the adjusting for me.”
Paige tested the Aviron Fit Bike, rating her overall experience a 4 out of 5. “I like this bike more than other bikes I have used. I think that the sleek design, easy-to-use button adjustments, and easy seat adjustments set it apart from other bikes. The seat is also a lot more comfortable than other bike brands,” she said.
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Our tester rated the ergonomics of the Aviron Fit Bike a 4 out of 5. “This bike has a very supportive and comfortable seat,” she said. “I was able to complete a 20-minute ride without any discomfort or feeling any areas of pressure points. The seat has a small central clearing which I think helps with comfort and offloading the pressure.” It was easy for Paige to adjust the seat and the handlebars, both the height and the distance of each.
She rated the portability a 5 out of 5. This bike weighs 139 pounds when put together, and you can install the two small wheels on the front or the back of the machine. “The bike has wheels on the front and can be easily moved by the average person. The wheels allow for easy movement over carpet, hardwood, and concrete,” Paige said.
Specs:
Resistance type: Electromagnetic
Resistance levels: 160
Dimensions: 62.5 inches long by 22 inches wide by 60.5 inches tall
Subscription required: No, but otherwise only has quick start or manual options
Best Value Exercise Bike: Merach S36 Magnetic Exercise Bike
Merach S36 Magnetic Exercise Bike
Our Thoughts on Merach S36 Magnetic Exercise Bike
TheMerach S36 Magnetic Exercise Bike is our pick for the best value exercise bike because it costs just $399 as of this writing and is a simple, no-frills exercise bike that we think is great for beginners or folks who want to test out a less expensive bike before moving on to a bigger purchase.
Mitchell tested the Merach S36 and rated his overall experience a 3 out of 5. He liked the quietness, stability, and small size of this exercise bike. He disliked the pedals (they were way too small for his liking) and found the resistance difficult to change initially. Mitchell had to spin the knob way more than expected to increase resistance. Once he got the hang of it, the resistance did change smoothly, but the level was unclear to him.
He rated ergonomics a 4 out of 5 for the Merach S36. “The seat was not comfy,” our tester remarked. “It was too small, and I would’ve preferred a seat with a back,” Mitchell said. “I liked this bike more than most classic YMCA bikes because it is quieter and more stable. I didn’t feel stable standing on it, and if I were to use it at home, I wouldn’t stand on it at all,” he said.
The portability was better; Mitchell rated it a 5 out of 5 in this category. The Merach S36 weighs 74 pounds total when assembled, and he said it was “super portable” and “easy for one person to roll around.”
When it comes to noise, our tester rated this bike a 5 out of 5. “It was very quiet,” he said.
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Specs:
Resistance type: Magnetic
Resistance levels: 8
Dimensions: 44.9 inches long by 20.5 inches wide by 47.2 inches tall
Subscription required: No, has a free app
Other Exercise Bikes We Tested
We tested eight exercise bikes. One didn’t make the cut; here’s why:
Schwinn 290 Recumbent Bike: During our tester’s workout, the bike itself felt shaky and Emily, our tester, lost control of the bike. The frame was also shaking throughout the test.
Types of Exercise Bikes
Air bike: An air bike is stationary and uses a fan to create resistance. It’s also sometimes called an assault bike
Recumbent bike: A recumbent bike is also stationary and allows you to sit lower in a comfortable seat than a typical bike
Indoor cycling bike: A stationary bike that is similar to a bike you’d ride outside. It’s also sometimes called a spinning bike, on which you might change riding positions during a class (neutral, standing, climb, and more)
Why the Right Fitness Equipment Matters to Professionals
Having an exercise bike at home can be a great way for a professional to get a workout in on their own schedule, even at odd hours. Putting the bike in your basement or garage (or wherever you’ve got the space!) can help remove barriers to getting to the gym so that you can work out whenever you want, for as long (or as little) as you’d like.
How We Tested and Selected the Best Exercise Bikes
We tested exercise bikes by considering the following aspects: durability and construction, technology, aesthetics and ergonomics, plus safety features, noise, and value.
Each tester spent a minimum of 10 minutes testing the bike. For the first five minutes, testers stayed at a steady, consistent pace with minimal resistance. For the last five minutes, testers checked the resistance levels and cadence and did a standing climb test. Here are the details.
Durability and Construction
Testers considered their overall impression of the construction, noticing any potential weaknesses or defects. They also paid close attention to any shaking, wobbling, and noise during their workout.
Technology
Our testers reviewed the bikes’ technology, considering whether the display/touchscreen is easy to use and intuitive. They also checked for any issues with features like Bluetooth or Wi-Fi setup. Testers also made note of whether the exercise bike had a heart rate monitor.
Aesthetics and Ergonomics
When reviewing the ergonomics of the exercise bikes, testers shared how the bike seat (saddle) felt. They also told us about the types of pedals the bike used (or is compatible with), such as Delta, SPD, or Look KEO. Testers also shared whether there are multiple grip placements for your hands and whether they’re in a good spot for how you’d use the bike (standing, leaning, upright, and more).
For aesthetics, testers noted if the model looks nice, especially within a home. They also shared if the exercise bike had aesthetic features that give it an edge over similar exercise bikes.
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Safety Features
Testers checked for any safety features on the bike and made note of whether the bike was easy to get on and off of.
Noise
Testers rated the noise of the bike on a scale of 1 to 5; 1 being very loud and 5 being the quietest.
Value
Testers rate the overall value prop of the exercise bikes, considering both the cost and features. They then explain whether the exercise bikes offer good value for the price or not.
Exercise Bike
Price
NordicTrack X24 Bike
$2,999.99
Fringe Sport Raptor Air Bike
$995
Concept2 BikeErg
$1,100
Peloton Bike+
$2,695
Aviron Fit Bike
$2,699
Merach S36 Magnetic Exercise Bike
$399
NordicTrack X24 Bike
Price
$2,999.99
Fringe Sport Raptor Air Bike
Price
$995
Concept2 BikeErg
Price
$1,100
Peloton Bike+
Price
$2,695
Aviron Fit Bike
Price
$2,699
Merach S36 Magnetic Exercise Bike
Price
$399
Benefits of Exercise Bikes
Combining the use of an indoor exercise bike and a healthy diet may provide the following benefits, per a 2019 systematic review of 300 studies (though more randomized controlled trials are still needed):
Improve your lipid profile
Weight loss
Reduce blood pressure
Enhance your body’s aerobic capacity
How to Find the Best Exercise Bikes for You
Here’s what to keep in mind when shopping for the best exercise bike for you.
Your Fitness Goals
Are you an exercise bike beginner or an advanced biker/cyclist? Considering your fitness goals will help you decide what type of exercise bike to purchase. Also, think about the timeframe for achieving your fitness goals.
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Size
It’s best to measure the space where you’d like to ideally place your elliptical before purchasing. Then, check the boxed weight and the item weight of the elliptical. This way, you can have some idea if the machine will be easy or more difficult to move. Check for wheels, too. Most fitness equipment brands have extensive specs available on their product pages, which describe footprint, in-box dimensions, in-box product weight, and weight capacity as well.
Portability
Think about where you’d like to put the exercise bike, and if you want to be able to move it around or if it’s going to stay in the same spot in your home, garage, or basement. Some exercise bikes have two wheels on the front or back so that you can move the bike around relatively easily. You may want to check the weight of the assembled exercise bike before purchasing as well.
Subscription Fees
Some exercise bikes require a membership or subscription to use their programming. While many of these types of memberships can be worth it, keep in mind that you may be committing to a monthly fee on top of the purchase of the exercise bike. Many exercise bikes do have onboard programming.
Cost
Think about possible long-term use of the exercise bike. Will more than one person in the household be using it? The overall cost and any memberships should be considered, weighing your priorities (More tech or simple controls?) when factoring in what you’re willing to pay.
Fortune’s Final Thoughts
Having an exercise bike in your home gym, garage, or basement can be a great way to fit in a workout on your terms, even at odd hours. We think an exercise bike is a worthwhile purchase if you’ll actually get use out of it. If you travel frequently for work, it may be better to stick to the hotel gym.
Frequently asked questions
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What’s the best exercise bike for home use?
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Which exercise bike is most like a real bike?
We think the Aviron Fit Bike is most like a real bike because, per the brand, it has an on-road feel. It also uses electromagnetic resistance up to 1500 watts, higher than many comparable at-home exercise bikes.
What is the difference between a stationary bike and an exercise bike?
A stationary bike is an exercise bike, and vice versa. There are different types of stationary bikes, such as an air bike, a recumbent bike, and more.
While the bird dog exercise mainly works the core muscles, improving stability and strength, it also targets the lower back, shoulders, hamstrings, and glutes, making it one of the better full-body exercises you can do.
Over the years, I’ve done plank after plank and seen few benefits. It’s just not the exercise for me. I can hold the position for about a minute before everything starts shaking and my forehead starts sweating. Even with practice, it feels torturous.
At the end of a beginner’s Pilates class one day, I was talking to my teacher, and she recommended the bird dog exercise to me. She suggested it wouldn’t cause so much discomfort, but it could still help improve my fitness. As she also recommended the dead bug exercise to me (which I love), I knew I needed to try it.
How to do the bird dog exercise
This exercise starts on all fours, on a thick yoga mat for extra comfort if you want it. Sam Deville, a Pilates instructor and founder of a dynamic online platform of the same name, calls this exercise ‘swimming’ in her classes. She says: “It’s a brilliant move for strengthening the posterior chain (muscles on the back of your body). It looks simple, but when done with proper form, it fires up everything from your glutes and hamstrings to your core and shoulders.”
Here’s how to do it:
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Extend one arm forward and the opposite leg back, reaching long through both ends without collapsing into the shoulders or lower back.
Keep your core engaged and spine in a neutral position. Make sure your hips aren’t rocking or twisting.
Pause briefly at the top, then return your arm and leg to the centre.
Repeat the exercise for 10 slow reps, says Deville, focusing on control and alignment.
Expert tip for the bird dog exercise: “A great form-check tip is to place a soft, half-deflated ball on your lower back,” says Deville. “If it rolls off, you’ll know your hips or core need more control. It’s a really nice, simple but effective way to get instant feedback.”
Benefits of the bird dog exercise
Boosts core strength: In the bird dog, you have to keep your core strong to stop yourself from leaning to one side or sinking, much like in the plank. When done correctly, this exercise “gently works the abdominal muscles, says Susie Martin, a Pilates instructor and physiotherapist who works with Complete Pilates.
Improves stability: “You might think you’re fit and strong, but get into the bird dog, and you’ll find out. You might be wobbling all over the place,” says Martin. The exercise challenges your full-body stability, which can help in other activities where you have to “transfer power from your legs to your upper body”, she notes, such as racquet sports or strength training.
Good stretch: It felt like a lovely way to stretch out and unwind at the end of the day after sitting hunched over my computer, and it’s a good way to start the day and get my blood pumping.
Increases upper-body strength: The bird dog puts us in an unusual position, which means muscle groups are used differently. “It encourages weight bearing through the upper body, which is good for shoulder strength and function,” she says. Plus, you don’t need any weights to do it, making it suitable for a Pilates workout at home or a gym session.
Aids spinal alignment: Deville says the exercise is also a good option for those with lower back issues as it “builds strength through the back and core without putting too much pressure on the spine”. Always consult your doctor before trying a new exercise if you have these issues, however.
Can you do a weighted bird dog?
Adding weights can make a bird dog harder, helping beginners improve core strength and stability even more, says Deville. You can use dumbbells or ankle weights for this exercise, but an easier way is to incorporate a set of the best resistance bands. These rubber bands are cheap to buy, easy to store at home, and can spread the resistance out from arm to foot, unlike other weight types.
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How to do a weighted bird dog with bands
Set up in the regular bird dog position on all fours.
Wrap a resistance band around the ankle of the leg that’s stretching out first, bringing it forward and looping it through your fingers of the opposite hand.
Keeping your core tight and in a controlled way, extend the weighted arm forward and the opposite weighted leg away from each other.
Vexloria
Resistance Bands, 5 Levels
These resistance bands come in five different levels, from light to extra-heavy. As shown in the video, you wrap one end around your hand and the other around your foot, making the regular bird dog exercise feel harder, and so improving your strength.
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Is the bird dog better than a plank?
The bird dog and the plank have a place in a Pilates abs workout, the experts say. However, beginners may find more benefits with the bird dog exercise, at least to begin with, since it’s more adaptable. You can make it harder or easier with variations or even ankle weights.
However, they are different. “A plank is more intense on the anterior (front) core, while bird dog targets the back body and really challenges the deep stabilisers,” says Deville.
Just like how a squat and the clamshell exercise are equally great at building lower-body strength, but work slightly differently.
Martin recommends learning the proper form for a plank and incorporating both exercises into your workouts, if you can. “The plank is more challenging in terms of higher load for the abdominal and back muscles, which makes it good for those who want to challenge absolute levels of strength,” she says, adding that the bird dog is good for challenging your stability and balance.
How long should you hold the bird dog pose for?
You don’t need to hold the bird dog pose for long for it to be effective. If you want to work on your endurance and balance, Deville recommends holding at the top for five to 10 seconds. But she adds that control, extending and returning your arms and legs with precision, is most important.
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