If you want a good cardio session but don’t want to brave the elements — whether heat, cold, rain or snow — an indoor exercise bike is a solid way to burn some calories from the comfort of your own home. To help you navigate which ones offer the best ride, we’ve rounded up a list of several highly rated stationary bikes under $500 that align with expert guidance.

Today’s home bikes span a range of styles and price points. While the pros we spoke to recommend a more expensive bike for serious tracking and online connectivity, they were quick to point out that there are plenty of more affordable exercise bikes that provide everything you need.

“As with any piece of exercise equipment, the best one is the one you are going to use consistently,” says Chicago-based certified personal trainer Eric Ridings.

SKIP AHEAD How we picked the best budget exercise bikes | The best budget exercise bikes to consider in 2024 | How to shop for budget exercise bikes | What kinds of accessories can I buy for my exercise bike? | Why trust NBC Select?

How we picked the best budget exercise bikes

To compile this list, we spoke to personal trainers about what features you should look for in an affordable exercise bike that will give you a great cardio workout. Based on their expert advice, we picked 13 highly rated bikes, paying special attention to the following criteria:

• Maximum weight capacity: We looked for stationary bikes that can hold at least 265 pounds.
• Adjustability: All of the bikes we recommend have either adjustable handlebars and seats (or a combination of the two).
• Resistance: All of the bikes considered offer a resistance knob so you can customize your workout routine.

The best budget exercise bikes to consider in 2024

The exercise bikes in this roundup are readily available at NBC Select reader-favorite retailers such as Amazon, Walmart and Target, along with popular brands, including Sunny Health, Nautilus and Echelon. As an added bonus, most of these stationary exercise bikes give you a 30-day return policy if you’re not fully satisfied with your new purchase. All of these bikes have a customer rating of at least 4.3 stars.

Best overall budget exercise bike: Yosuda Pro Magnetic Exercise Bike

This bike from Yosuda has a magnetic drive system, so it’s super quiet, according to the brand. It also has an LCD monitor that tracks calories burned, speed, distance and time spent pedaling, as well as a resistance knob with 100 micro-adjustable levels so you can customize your exercise routine. A dedicated holder allows you to position a tablet so you can ride along to a workout app, and it has a padded seat, toe-caged pedals and non-slip handlebars that can be adjusted four ways to fit your frame and stride.

Maximum weight capacity: 350 pounds | Digital monitor: Yes | Warranty: 30-day full-refund guarantee and 1-year free parts replacement | Rating: 4.3 star-average rating from 1,693 reviews on Amazon

Best budget exercise bike for small spaces:Ativafit Folding Exercise Bike

What we like

• Great for small spaces
• Very quiet

Something to note

• Small seat space
• No warranty

This foldable bike is good for smaller spaces. It has an adjustable seat and eight levels of magnetic resistance, as well as a digital monitor to track time, speed and your pulse. It has a magnetic flywheel that is very quiet, allowing you to watch television or listen to music without distraction while riding, according to the brand. 

Maximum weight capacity: 265 pounds | Digital monitor: Yes | Warranty: None | Rating: 4.4-star average rating from 16,538 reviews on AmazonBest versatile budget exercise bike: Kalwol

Best warranty on a budget exercise bike:Luminofit Indoor Cycling Bike

What we like

• Adjustable seat and handlebars
• Covered by warranty for a year

This bike is made from durable stainless steel and has a heavy-duty flywheel for increased stability while riding, according to the brand. It comes with a four-way adjustable seat and two-way adjustable handlebars and also has a safety brake, which brings the bike to an immediate stop when pushed. The LCD monitor also tracks pulse, time, speed, distance, calories and odometer.

Maximum weight capacity: 330 pounds | Digital monitor: Yes | Warranty: One year for both frame and parts | Rating: 4.6 star-average rating from 222 reviews on Amazon

Best portable budget exercise bike:Sunny Health & Fitness SF-B1002 Exercise Cycling Bike

What we like

• Connects to free SunnyFit app

Sunny Health is a favorite among NBC Select readers and fitness pros alike and is a top pick in our various guides to indoor bikes. This durable steel-frame model sports a 49-pound chrome flywheel (a weighted disk that mimics a bicycle wheel) and wheels for easy portability, according to the brand. Users can also buy the Sunny Bike Cadence Sensor and connect to Sunny’s free SunnyFit app to measure and track cycling metrics.

Maximum weight capacity: 275 pounds | Digital monitor: No (Cadence Sensor sold separately can track metrics) | Warranty: Frame one year, parts three months | Rating: 4.6 star-average rating from 246 reviews on Walmart

Best silent budget exercise bike:JOROTO Belt Drive Indoor Cycling Bike

What we like

• Easy assembly
• Quiet pedaling

Something to note

• Only tracks speed and distance

A noisy spin bike can make life miserable for anyone you live with or near (like the neighbors downstairs). The Belt Drive Indoor Cycling Bike uses magnetic resistance — in this case, seven magnets create a magnetic field, which you can adjust for stronger or lighter resistance — which the brand says makes the bike “whisper quiet.” It sports a 35-pound flywheel and four adjustable feet to keep your bike stable on various surfaces. .

Maximum weight capacity: 280 pounds | Digital monitor: Yes | Warranty: 1-year of free replacement parts | Rating: 4.5 star-average rating from 6,930 reviews on Amazon

Best chain-drive budget exercise bike:Sunny Health & Fitness SF-B901 Indoor Cycling Bike

What we like

• Stabilizers prevent wobbling
• Transport wheels for mobility

This chain-drive exercise bike from Sunny Health works similar to an outdoor bike with a chain. It features a 40-pound chrome flywheel, resistance knob, two-way adjustable handlebars and a four-way adjustable seat. Four floor stabilizers at the base of the bike help prevent wobbling on uneven surfaces, according to the brand, and it includes transport wheels to make it easier to move it from room to room. 

Maximum weight capacity: 275 pounds | Digital monitor: No | Warranty: 3 months (parts); 1 year (frame) | Rating: 4.4 star-average rating from 7,042 reviews on Amazon

Best digital monitor on a budget exercise bike:Harison Stationary Upright Exercise Bike

What we like

• Tablet holder
• Adjustable seat and handlebars

The Harison exercise bike features 14 levels of magnetic resistance, a four-way adjustable leather seat with extra padding and adjustable handlebars. There’s an LCD screen that tracks your calories burned, speed, distance, time, as well as a separate tablet holder above the screen and handlebars. It also features nonslip pedals and can safely hold riders up to 350 pounds, according to the brand. .

Maximum weight capacity: 350 pounds | Digital monitor: Yes | Warranty: None | Rating: 4.1 star-average rating from 420 reviews on Amazon

Most versatile budget exercise bike:Echelon Smart Connect Fitness Bike

What we like

• Front transport wheels
• Free trial membership

This bike has adjustable toe cage pedals, 32 levels of magnetic resistance and front transport wheels so you can move it around your house. It also has a water bottle holder and a spot for your tablet or phone, so you can follow workouts on the companion app. With the purchase of this bike, you get a free 30-day Echelon Premiere membership through the Echelon Fit app, which gives you access to over 3,000 online spin workouts. Classes range from five to 45 minutes long and are designed for everyone from beginners to pros. After the 30-day trial, the app membership is $40 a month. 

Maximum weight capacity: 300 pounds | Digital monitor: No | Warranty: 1 year (limited parts and labor) | Rating: 4.3-star average rating from 2,862 reviews on Amazon

Best adjustable budget exercise bike: Pooboo Adjustable Exercise Bike

What we like

• Fully adjustable
• Silent wheel

Something to note

• Monitor batteries not included

Pooboo’s adjustable bike runs on a magnetic resistance system that’s almost completely silent, according to the brand. It has an adjustable padded seat, handlebar and pedals that fit a range of heights from 4’9’ to 6’3”, according to Pooboo. It also comes with Bluetooth compatibility and a monitor to help you track your time while riding. However, the display requires two triple-A batteries that aren’t included with the bike.

Maximum weight capacity: 350 pounds | Digital monitor: Yes | Warranty: None | Rating: 4.5 star-average rating from 9,202 reviews on Amazon

Best Bluetooth connectivity: Schwinn Fitness Upright Bike

What we like

• Bluetooth compatibility
• Lots of workout programs

This option from Schwinn offers 14 workout programs via an LCD monitor that tracks your speed, distance, heart rate, calories and more, according to the brand. It has adjustable handlebars and a foam seat for added comfort, along with a weighted flywheel, which gives a smooth and quiet workout, according to the brand. The bike also comes with Bluetooth connectivity features that allow you to sync your workouts, progress and goals with the workout tracking app of your choice. You can also gain access to structured workouts and virtual biking routes with a paid subscription to the Zwift app, which is an app for indoor cycling.

Maximum weight capacity: 300 pounds | Digital monitor: Yes | Warranty: 2 years for parts, 1 year for electronics, 10 years for frame | Rating: 4.3 star-average rating from 5,190 reviews on Amazon

How to shop for budget exercise bikes

Here are the most important things Christopher LaMarco, owner of CrossFit Nauset in Orleans, Massachusetts says shoppers should consider when buying an exercise bike on a budget:

• Weight capacity. Most models can accommodate up to 270 pounds, but some can even go as high as 400. Always check the weight capacity, especially if you have different riders who will be using the bike.
• Adjustability. Having the ability to raise and lower the seat and handlebars to fit your frame and stride is important to ensure a correct posture while riding, says LaMarco.
• Display. Without a display, it’s nearly impossible to track your progress and replicate workouts, says LaMarco. You want to track calories burned, distance and heart rate each time you ride, he says.
• Resistance. Having the ability to adjust your resistance allows you to increase your workout level so you can improve speed, power and strength. An exercise bike should offer at least 10 levels of resistance so you can individualize your workout. Having no resistance could increase your risk of injury, says LaMarco.
• Noise level. Exercise bikes are one of the quieter pieces of gym equipment. Still, there are different noise levels depending on the type of resistance or drive mechanism. Magnetic resistance is generally quieter than friction resistance, and chain and belt drives are even noisier. Ideally, you’ll want to try the bike out to see if the noise bothers you before you buy.
• Safety and stability. The heavier the steel frame and flywheel, the more stable the bike, says LaMarco.
• Portability. A bike that comes with transport wheels allows you to more easily move it from room to room if necessary.
• Warranty. Some bikes under $500 don’t offer a warranty, but many do, either on the frame or parts or both.
• Your space. In general, exercise bikes don’t take too much space. However, some are wider and others need good headroom. Consider your space before shopping to see what type of bike fits best.

What kinds of accessories can I buy for my exercise bike?

There are dozens of spinning accessories on the market today, and many are available right on Amazon. LaMarco says one of the best accessories to consider, if your bike doesn’t already have them, are toe clips for the pedals to lock your feet in place. Other accessories to consider are padded bike seats, an electronic fan, a cup holder, a portable electronic device mount, easy-to-grip support handles or an anti-fatigue floor mat.

Meet our experts

At NBC Select, we work with experts who have specialized knowledge and authority based on relevant training and/or experience. We also take steps to ensure all expert advice and recommendations are made independently and without undisclosed financial conflicts of interest.

• Eric Ridings is a Chicago-based certified personal trainer and the lead coach at Mobility Works, a strength and conditioning center.
• Chris LaMarco is the owner of CrossFit Nauset in Orleans, Massachusetts.

Why trust NBC Select?

Barbara Booth, Ashley Morris and Justin Redman have published several roundups on best exercise equipment for NBC Select, including Best ellipticals and Best women’s walking shoes. For this piece, Barbara interviewed two experts and researched dozens of exercise bikes, choosing the most highly rated options under $500 that aligned with expert guidance.

Back exercises aren’t just for bodybuilders or powerlifters—they’re a must for anyone who wants to improve their overall strength, stability, and posture.

Back extensions are versatile enough to be included in any workout routine, whether your goal is to build muscle, get “swole,” or just make daily tasks easier.

Here’s a comprehensive guide on how to properly perform a back extension exercise.

What is a back extension?

A back extension, sometimes called hyperextension, is an isolation exercise that targets the posterior chain—the muscles along the back of your body, including your erector spine (lower back muscles), glutes, hamstrings, and even your core.

What are back extensions good for?

You might not think about your back muscles while working out (or ever, really), but strengthening them can help you improve your posture, flexibility, and stamina. It can also help with day-to-day tasks like bending down to lift groceries or tying your shoes.

“Back extensions are a great way to strengthen the lower back,” Marshall Webber, certified personal trainer and owner of Jack City Fitness, tells The Manual. “This, in turn, helps to improve posture and reduce the amount of back pain one might experience.”

Do back extensions hit glutes?

If you’re looking for a new way to target your glutes, back extensions can be a great option, depending on your goals and how you perform them.

“Back extensions work to activate the core, which includes the glutes, lower back, and hamstrings,” says Webber.

Is back extension good for abs?

While back extensions are mainly for your posterior chain, they can also engage your core muscles.

“Back extensions mainly target the lower back; however, as previously mentioned, the entire core is activated and worked through this exercise,” says Webber. “So they can definitely help your abs in the process.”

How to do a back extension

Back extensions can be performed on specialized equipment, often referred to as a back extension machine or Roman chair, or with simple bodyweight variations.

Here’s a breakdown of the basic steps, along with tips from fitness expert Webber:

1. Lie face down on a back extension bench (sometimes called a back extension machine).
2. Hook the feet under the provided anchor points on the bench; often, these are foot pads.
3. Cross arms over chest, and slowly lower the upper body towards the floor. This will leave you bending at the waist.
4. Lift the torso back up until the body is straight.
5. Hold for a few seconds (contract) and then release back towards the floor.

“There are two main types of variations that I would encourage individuals to explore,” Webber adds.

• Body weight variation (Superman): Lie face down on the floor and lift your arms and legs at the same time. Hold or contract the muscles for a few seconds, and then release and lower back to the floor.
• Weighted: On the back extension bench, hold a weight (plate, dumbbell, or kettlebell) to your chest.

Can you do back extensions without a machine?

Yes, back extensions are a low-impact exercise that can be done with or without equipment. The most popular body-weight variation, the “Superman,” is a great way to build strength and stability in your lower back and glutes.

According to Webber, the Superman is the go-to move for beginners, but if you’re ready to level up, try these equipment-free variations:

• Stability ball back extension: Lie face down on a stability ball and raise your upper body, keeping your core engaged.
• Reverse hyperextension: Lie face down on a bench with your hips at the edge and raise your legs.
• Bird Dog: Start on all fours and extend one arm and the opposite leg.
• Glute Bridge: Lie on your back with your knees bent, and raise your hips off the floor until your body forms a straight line.

Safety tips and things to avoid

“If you’re new to back extensions, starting without weights on the floor is the safest way to start waking up the back and core muscles properly,” says Webber.

Warming up with cardio and dynamic stretches targeting the back and core can prepare your muscles and reduce the risk of injury. If you’re using a weight, keep it light, especially when you’re first starting out.

Webber also advises avoiding these common mistakes:

• Jerky motions; instead, focus on slow, controlled movements and contractions.
• Arching too much or rounding the back. “Attention should be given to the straight line in the body upon arriving at the top of the move,” he adds.
• Adding too much weight too soon.

If you’ve had prior back injuries or medical issues, consult your doctor or physical therapist before attempting back extensions.

Friday, September 13, 2024

Media Contact:
Mack Burke | Associate Director of Media Relations | 405-744-5540 | editor@okstate.edu

Firefighters, law enforcement officials, military personnel and emergency medical
workers are the first responders in emergencies, risking their lives daily to save
others and provide critical aid.  

These tactical athletes are thrust into life-threatening situations at a moment’s
notice to ensure people’s security and safety, which can put them at risk of unique
health problems and even premature death. 

Often, first responders’ health and fitness are overlooked, and the resources to make
changes are limited. 

In 2019, Oklahoma State University took a step to optimize health, fitness and performance
for these populations by establishing the Tactical Fitness and Nutrition Lab.  

Co-directors Dr. Jay Dawes, professor of applied exercise science, and Dr. Jill Joyce,
associate professor of nutritional sciences, created the lab to help tactical athletes
perform their jobs safely and efficiently during their careers and retire healthy.

Together, Joyce and Dawes are exploring opportunities to work with OSU’s Human Performance
and Nutrition Research Institution to accelerate the land-grant mission and fuel the
work they are already doing with tactical athletes. 

“There’s this awesome culture on campus when it comes to research. People often get
very competitive, and it’s cutthroat. That is not the culture here,” Joyce said. “We
are very supportive, and I think HPNRI fits in beautifully with that. I expect them
to continue helping make connections.”   

The lab collaborates with an organization to evaluate their fitness and nutrition.
OSU then provides strategies to guide personnel toward a healthier path.  

Forty-five percent of firefighter on-the-job deaths are from heart attacks, not fire,
Joyce said. 

As firefighters rush to the scene, their hearts race and blood pressure spikes. The
combined stress of the urgent task, along with personal factors such as fitness level,
hydration and nutritional status can increase strain on their heart. 

Despite these demands, a healthy firefighter’s body can handle the pressure, minimizing
the risk of major health issues or death. 

“Research on big groups of national firefighter deaths found that none occurred in
healthy individuals,” Joyce said. “They all occurred in people who had underlying
heart disease, high blood pressure, which could be because of the job, but also factors
like high cholesterol, obesity. Nutrition, followed by physical activity are the leading
risk factors for those. I would say the job pulls the trigger, but lifestyle loads
the gun.” 

Joyce collaborates with first responders and their families on nutrition. Common practices
for the general public often don’t work for tactical athletes, making it challenging
to meet their nutritional needs.  

“If somebody eats out too much, and they’re not eating healthy food when they eat
out, my students always suggest they should pack their lunches, but when you work
in a car for 10 hours a day with no fridge, freezer or microwave — it’s a curveball,”
Joyce said. 

Brittany Wheeler, Colorado State Patrol wellness and fitness coordinator, learned
that officers want more nutrition material, which prompted her to connect with Joyce. 

“This whole concept of making wellness more important in our agency is probably like
six, seven years old now, but it takes forever to change culture,” Wheeler said. “She
helped me dial down the material to the specifics, like learning how to read a nutrition
label.”  

As an instructor at the academy, Wheeler has 23 weeks to work with cadets teaching
them the basics of nutrition and wellness.  

Outside the academy, Wheeler provides officers with resources such as Joyce’s nutrition
classes and a handout showing how to eat healthily at a restaurant.  

“That was huge just to start that conversation,” Wheeler said. “We can’t always bring
our food. We’ll have 14-hour shifts, where you have to go to a gas station, or you’ll
have to stop for fast food, but to create that awareness piece is great.” 

It’s challenging to find tactical athlete specific resources in a world where new
health trends emerge every day. Wheeler said having access to Joyce and Dawes is important
to ensure the information she shares is accurate.  

“It’s just one of those things that you’ve got to start somewhere,” Wheeler said.  “… You have to meet people where they are. They have to start changing, changing
the culture, and creating those conversations and just start super simple.” 

Typically, unhealthy snacks or baked goods are found on fire station countertops that
firefighters picked up at the store or were delivered by the community, Joyce said.
Often those foods are leading to health issues. 

“Usually, the food environment is set up to destroy them,” Joyce said. “That’s not
going to fuel performance or health. We are looking at department-level changes. Should
we have a policy that says no junk food on the counters? Should I put out a PSA that
says bring fruit baskets and veggie trays? We’re trying to set up systems so that
they have knowledge and skills, but also the environments, the cultures, the people
that allow them to do that.” 

As part of dietary assessments, Joyce provides nutrition report cards with color codes
and letter grades to highlight areas of concern and how to improve. Then, they teach
them how to set up their home food environment to support instead of sabotage them
and how to eat healthy while dining out. 

“I can teach firefighters all day long how to eat healthy, and that gives them knowledge
and maybe even skill, but if the environment isn’t set up to let them use that knowledge
and skill, then they can’t use it,” Joyce said. “I need to figure out what’s going
on beyond them, to get them to be able to do that.  

“We create interventions that departments can put their people through, that will
address knowledge and skill and readiness of the group, so they’re all more supportive
and ready to do this, and then we’ll work with departments to alter the food environment.” 

Kim Wiesmann, public health specialist for the Indianapolis Fire Department, evaluates
firefighters’ health and safety issues and identifies interventions to mitigate or
prevent them. 

“We’re always trying to reduce our overweight and obese firefighters,” Wiesmann said.
“We’re trying to reduce cholesterol, blood pressure and metabolic syndrome, and so
one of the big areas that we feel that we can do that is through nutrition.”  

The resources Dawes and Joyce supply aren’t one size fits all. In fact, they give
detailed assistance in specific areas.

“I can take a look at our data, see where we’re having issues, and then utilize Jay
or Jill as a resource to help us, then focus on what we really need to do that could
maybe help with that issue,” Wiesmann said. 

Currently, in the IFD recruit school, recruits are taught how to cook healthy meals
in the station and meal prep dishes to better prepare them to be healthy on the job.
 

As a government agency, resources can be limited when trying to implement evidence-based
practices and it can be hard to find individuals who are willing to help.  

“I’m just so grateful for Jill and Jay because they are so willing to offer up advice
and resources when I can’t always give them something back,” Wiesmann said.  

Tactical athlete requirements are like professional athletes as far as strength and
power, speed and agility, except they perform on a moment’s notice with occupational
loads and wear personal protective equipment — which, combined with shift work and
unhealthy lifestyles, puts stress on the body.

On the physical fitness side, Dawes conducts research on topics ranging from public
health to high-level performance to help first responders efficiently perform throughout
their careers. 

“We look at what fitness standards will help best predict job suitability, health
status and fitness status,” Dawes said. “We also look at different types of practices
within the profession to see if they are the most efficient ways of going about performing
certain job tasks.”  

Exemplifying OSU’s land-grant mission, the lab is a mobile unit where the testing
and assessment equipment is easily transported into a community to meet the needs
of tactical athletes to help combat the challenges they face in their jobs and everyday
lives.  

“We’ve done physical assessments, provided some sample training programs and individualized
wellness programs. We work with their lead wellness team member to implement different
strategies to help them continue to be more fit, and we really introduce that health
and wellness lifestyle within the organization to help transition the culture to one
that’s more health and wellness oriented,” Dawes said.  

Along with the Warriors Rest Foundation, the lab is working with the Edmond Police
Department to set up an in-house wellness program. 

“In a lot of cases, what we have to do is undo what the job does to them,” Dawes said.
“At the end of the day, they’re not playing for trophies and medals. It’s about life
and death, public safety and national security. At the end of the day, they’re trying
to preserve safety and lives.” 

Following a nationwide push for holistic wellness programs in law enforcement, the
EPD started a wellness program. 

Stephanie Williams recently became the full-time wellness coordinator, but her work
with EPD began in a smaller capacity in 2022 as she provided counseling services following
the department’s first line of duty death. 

Through that experience, Williams sparked conversations surrounding mental health
and self-care and learned the officers were interested in their health.  

“One of the things people were really interested in is physical fitness and nutrition,
because it is different for law enforcement officers than it is for me or the general public, because of their shift work and the high cortisol levels,” Williams
said. 

Through the partnership with the lab, Dawes performs assessments and then creates
strategic workouts for the officers that Williams can post around the gym for optimal
performance.

“The difference between his type of workouts and what other people do is he’s able
to put in both strength and flexibility exercises, because if you get called out in
the middle of your workout, you’ve got to go. He wants to make sure there’s not going
to be any injuries,” Williams said.  

Williams said many times officers don’t know where to start because their body is
in a different condition than when they left the academy. So, EPD hosts social functions
to encourage officers and their families to start their physical fitness journey which
also helps strengthen their mental health.  

“What we know about wellness is that wellness works within police departments, wellness
works when we include the family,” Williams said. 

Williams has worked with first responders for 20 years and has seen how those that
lack fitness or nutrition struggle with sleep, clear thinking and mental health issues.
People in these careers also tend to retire earlier than those in other career fields,
but they typically live just five to seven years after retirement. 

And while EPD is still new to the lab, Williams is already seeing changes in how officers
reach out to Dawes about tiny injuries instead of pushing through the pain. Her goal
is for everything to come together to help people feel better physically and mentally
on the job and in retirement.  

“What this partnership is offering is so amazing,” Williams said. “It has a ripple
effect, not just within our law enforcement officers or our first responders and their
families, but also, that ripple effect goes to the community. These officers are dealing
with people on their hardest days, and so when they’re taken care of, their family
life is better, but I think our communities are better too.”

Photos by: Gary Lawson, Ellie Piper and Provided

Story by: Sydney Trainor | STATE Magazine