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The Best Horizon Elliptical Machines of 2022 – SI Showcase

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The Best Horizon Elliptical Machines of 2022 – SI Showcase

The merchandise featured on this article have been independently reviewed. Whenever you purchase one thing by means of the retail hyperlinks on this web page, we might earn fee without charge to you, the reader. The Sports activities Illustrated editorial workforce just isn’t concerned within the creation of this content material. Study extra right here.

Horizon Health manufactures and retails budget-friendly train tools designed for at-home exercises. Horizon treadmills, train bikes and elliptical machines are among the many hottest merchandise within the firm’s lineup of cardio machines and health equipment. Inside every product kind, there are a number of fashions ranging in value level, options and features, so selecting the most effective Horizon Health dwelling train tools requires evaluating the merchandise and contemplating your wants, finances and health targets.

When selecting the most effective Horizon elliptical machine, there are 4 fashions to select from: the Horizon EX-59, the Horizon Evolve 3, the Horizon Evolve 5 and Horizon 7.0 AE. All are front-drive ellipticals. On this article, we overview and evaluate all the Horizon elliptical machines that can assist you select the most effective elliptical machine to your particular wants.

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The Finest Horizon Health Ellipticals:

EX-59 Elliptical_Horizon Fitness

Key data

  • Incline: None
  • Stride: 18 inches
  • Most person weight: 300 kilos
  • Product Weight: 145 kilos
  • Resistance: 10 ranges of magnetic resistance
  • Assembled dimensions: 74 inches lengthy (entrance to again), 25 inches large (facet to facet) and 64.5 inches tall
  • Bluetooth connectivity: Sure, for built-in audio system solely, not chest strap coronary heart fee displays
  • Show: 4.5-inch Yellow-Inexperienced LCD
  • Flywheel: 14.3 kilos
  • Body: SixStar™ non-folding body
  • Packages: Calorie, distance, intervals, guide and weight reduction
  • Worth: $699

The Horizon Health EX-59 is Horizon’s entry-level elliptical. With a budget-friendly value level, the EX-59 mannequin is good for anybody on the lookout for an accessible, but sturdy elliptical machine for dwelling use. Given its extra restricted performance and stripped down options, the EX-59 is finest for learners who don’t plan on doing significantly vigorous exercises, however desire a comfy, ergonomic and dependable elliptical coach for low-impact, lower-intensity cardio exercises.

One of many major variations between the finances EX-59 versus the higher-end Horizon 7.0 AE elliptical machine is that there isn’t a incline capabilities on this unit. Nevertheless, there are 10 ranges of digitally-controlled silent magnetic resistance, so learners and intermediate athletes can nonetheless get a difficult exercise.

In comparison with most of the entry-level elliptical machines from rivals, the EX-59 contains a full 18-inch stride, which is as lengthy, or practically as lengthy, as many industrial ellipticals present in gyms. This can be a actual boon contemplating that finances ellipticals virtually all the time make sacrifices within the stride size, affording someplace within the 14-inch vary (or 16-inch stride size in the event you’re fortunate!), which might really feel extra like a stepper machine than a easy, pure elliptical train stride. Notably for taller customers with lengthy legs, you’ll need an elliptical machine to have a minimal of an 18-inch stride size so that you don’t really feel restricted and awkward as you train.

The Horizon EX-59 elliptical additionally has a comparatively small console, measuring 4.5 inches with a yellow-green LCD show. The premium Horizon ellipticals have bigger shows. The LCD show gives exercise metrics together with energy burned, distance, coronary heart fee, resistance degree, velocity, exercise time and watts. Watts is a measure of your energy output and is calculated by contemplating your resistance degree and velocity.

One good characteristic of the EX-59 is that it comes with 5 preloaded exercise applications proper on the console. You’ll be able to enter your goal Energy or Distance, after which there’s an Interval, Handbook choice and Weight Loss program.

One other good characteristic of the EX-59 is that the foot pedals are nearer collectively than on most industrial and residential treadmills. Horizon reviews that this higher replicates the pure foot unfold used throughout strolling, and reduces the Q-angle between the hips and knees, doubtlessly lowering hip and knee pressure.

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One further advantage of the EX-59 is that it’s enabled with Bluetooth-connected audio system so you possibly can play your music by means of the machine. There are different little consolation and comfort options like a built-in gadget holder to carry your telephone or pill, water bottle holder and USB port to cost your gadget when you are utilizing the elliptical.

One potential draw back of the EX-59 is that in comparison with different finances elliptical machines, is that it’s not a very compact elliptical. The footprint measures 74 inches lengthy (entrance to again) by 25 inches large (facet by facet). That is largely because of the longer stride size in comparison with different cheap ellipticals for dwelling use. The unit stands 64.5 inches tall.

The elliptical has a most weight capability of 300 kilos, however the flywheel is simply 14 kilos, so the machine could also be rather less secure and sturdy over time. The SixStar non-folding body is sturdy although, and is backed by a lifetime guarantee. There’s only a one-year elements and labor guarantee.

Total, the EX-59 is a surprisingly feature-packed machine in comparison with rivals in the identical value vary and is a superb choice for learners seeking to get a great worth for a house elliptical.

Execs

  • Cheap
  • Nice entry degree machine for these on the lookout for a great worth
  • 10 ranges of quiet magnetic resistance
  • 18-inch stride is longer than most finances ellipticals, in accordance a extra pure stride
  • Slim foot pedal placement reduces hip and knee stress
  • Straightforward meeting in half-hour or much less
  • Constructed-in audio system for Bluetooth music streaming out of your gadget
  • Lifetime guarantee on the SixStar non-foldable body

Cons

  • No incline adjustability
  • 18-inch stride is shorter than some industrial grade ellipticals
  • Doesn’t fold
  • Shorter guarantee in comparison with different Horizon ellipticals
EVOLVE 3 Elliptical_Horizon Fitness

Key data

  • Incline: None
  • Stride: 20 inches
  • Most person weight: 300 kilos
  • Product Weight: 175 kilos
  • Resistance: 20 ranges of electronically-adjustable magnetic resistance
  • Assembled dimensions: 69 inches lengthy (entrance to again), 28 inches large (facet to facet) and 69 inches tall
  • Folded dimensions: 41 inches lengthy (entrance to again), 28 inches large (facet to facet) and 69 inches tall
  • Bluetooth connectivity: Sure for built-in audio system solely, not chest strap coronary heart fee displays
  • Show: 5.5-inch Yellow-Inexperienced LCD display screen
  • Flywheel: 18 kilos
  • Body: FeatherLight™ Folding Body
  • Packages: Calorie, Customized, Distance, Intervals, Handbook, Efficiency and Step Depend
  • Worth: $1399

Each the Horizon Evolve 3 and Evolve 5 ellipticals characteristic the Horizon SixStar folding body design utilizing a one step easy-lift hydraulic mechanism. This makes the Evolve collection preferrred for customers with smaller areas for his or her dwelling fitness center tools. The worth level of those machines is increased than the finances EX-59 and the Horizon 7.0 AE ellipticals, however there are extra expertise options built-in into the machine they usually have the FeatherLight™ Folding Body, each of which improve the associated fee. The size throughout use measures 69 lengthy (entrance to again), 28 inches large (facet to facet) and 69 inches tall, however the size decreases to 41 inches when folded up. The opposite dimensions stay the identical.

Just like the Evolve 5, the Evolve 3 elliptical has 20 ranges of electronically adjustable quiet magnetic resistance and a natural-feeling 20-inch stride. This stride size is equal to most industrial elliptical machines, so that you shouldn’t really feel too confined or stilted in your motion as you’re employed out, even in the event you’re accustomed to a commercial-grade elliptical.

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The Evolve 3 has a reasonably primary 5.5-inch yellow-green LCD show, which is smaller and fewer enticing than the 6.25-inch blue backlit LCD show on the Evolve 5 machine. With that stated, the Evolve 3 console has seven built-in exercise applications: Calorie, Customized, Distance, Intervals, Handbook, Efficiency and Step Depend.

Along with the built-in exercise applications, the each ellipticals within the Horizon Evolve collection are Passport prepared. If you buy a Passport Participant with Digital Lively, the Passport-enabled ellipticals will assist you to prepare interactively. Person evaluations be aware that utilizing a Passport Media participant with the Evolve ellipticals tremendously will increase the enjoyment of the exercise as a result of like Discover the World, iFit and among the different digital coaching health apps, you are able to do your elliptical train in several digital places world wide. Plus, the Passport-ready Evolve 3 and Evolve 5 enable for hands-free interactive coaching, which means that the incline or resistance on the elliptical will robotically sync with the pure terrain within the digital location, creating a practical, diversified and fascinating exercise.

Along with a extra primary show, the opposite main distinction between the lower-priced Evolve 3 and the upgraded Evolve 5 is the flywheel. Though each machines characteristic a high-quality inertia pushed flywheel, the Evolve 3 flywheel is simply 18 kilos whereas the Evolve 5 flywheel weighs 23 kilos. With a heavier flywheel, you’ll get a smoother stride. Petite customers and learners understanding at a low depth might not discover any distinction, however if you’re a heavier person or plan to carry out high-intensity, vigorous exercises at a excessive resistance degree, you may need to improve to the heavier flywheel with the Evolve 5.

The most important efficiency and purposeful distinction between the Horizon Health Evolve ellipticals and the 7.0 AE elliptical coach is that although these foldable ellipticals are dearer, they don’t have adjustable inclines. You’ll be able to solely improve the problem of the exercise by altering the resistance degree. With that stated, the vary of resistance offered by the 20 ranges of electronically-controlled resistance appears to fulfill customers of practically all health ranges, in line with buyer evaluations.

Execs

  • One-step folding body to avoid wasting house
  • 20-inch stride feels pure
  • ViaFit™ connectivity
  • Passport prepared for digital interactive coaching
  • Straightforward meeting solely requires three steps
  • Cardio Compass™ within the console
  • Good guarantee

Cons

  • No incline
  • Lighter flywheel could also be much less easy at excessive intensities
  • No USB port
  • No Bluetooth connectivity for coronary heart fee monitoring
  • Much less strong console than on the Evolve 5
Evolve 5 Elliptical_Horizon Fitness

Key data

  • Incline: None
  • Stride: 20 inches
  • Most person weight: 300 kilos
  • Product Weight: 181 kilos
  • Resistance: 20 ranges of magnetic resistance
  • Assembled dimensions: 69 inches lengthy (entrance to again), 28 inches large (facet to facet) and 69 inches tall
  • Folded dimensions: 41 inches lengthy (entrance to again), 28 inches large (facet to facet) and 69 inches tall
  • Bluetooth connectivity: Sure for audio system solely, not chest strap coronary heart fee displays
  • Show: 6.25-inch Blue Backlit LCD display screen
  • Flywheel: 23 kilos
  • Body: FeatherLight™ Folding Body
  • Packages: Calorie, Customized, Distance, Intervals, Handbook, Efficiency and Step Depend
  • Worth: $1599

The Evolve 5 is the top-of-the-line Horizon elliptical machine. It options the Horizon SixStar FeatherLight™ Folding Body design. When expanded to be used, the Evolve 5 has a big footprint, measuring 69 lengthy (entrance to again) by 28 inches large (facet to facet). Like different ellipticals, you’ll need further room in entrance of and behind the machine to accommodate the transferring foot pedals as you’re employed out. Nevertheless, one of many advantages of the Horizon Evolve elliptical machines is that they’re foldable when not in use. This decreases the size dimension to only 41 inches. Nevertheless, not like the 7.0 AE, the Evolve 5 elliptical doesn’t assist you to modify the incline.

Just like the Evolve 3, the Evolve 3 elliptical has 20 ranges of electronically adjustable silent magnetic resistance and a 20-inch stride for a pure, comfy motion sample.

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The most effective options of the Evolve 5 is the heavy 23-pound inertia-driven flywheel. Most elliptical machines for dwelling gyms have a flywheel that weighs round 18-20 kilos, however a heavier flywheel helps the machine function extra easily. This can be a good improve in comparison with the 18-pound flywheel on the Evolve 3 machine. Moreover, as a result of this machine weighs 181 kilos, it stays secure and doesn’t wobble, even with high-intensity interval coaching exercises. The unit helps a most person weight of 300 kilos.

Just like the Evolve 3, the Evolve 5 console has built-in exercise applications together with Calorie, Customized, Distance, Intervals, Handbook, Efficiency and Step Depend. The show is upgraded on this premium mannequin to a 6.25-inch Blue Backlit LCD. It reveals exercise information like energy burned, distance, coronary heart fee (there’s coronary heart fee monitoring constructed into the handles of the machine), velocity, resistance degree, exercise time, RPMs, watts (energy) and a Cardio Compass™, which gives suggestions about your exercise depth.

As with the Evolve 3, the upgraded Evolve 5 elliptical is Passport able to allow inactive digital coaching with a Passport Media Participant. It additionally has ViaFit app integration so to monitor your exercise metrics and historical past.

Different consolation and comfort options of the Evolve 5 are the built-in Bluetooth-connected audio system so you possibly can play your music by means of the machine as you’re employed out, a pill rack, ViaFit app expertise for monitoring your exercise historical past, a water bottle holder and an vitality saver mode.

Nevertheless, there isn’t a USB charging port, so if you’ll use your pill to stream Netflix, Hulu, Amazon Prime or different video that eats up battery life, you’ll need entry to an outlet and join a charging cable to your gadget.

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Execs

  • Upgraded show
  • One-step folding body to avoid wasting house
  • Heavy 23-pound inertia-driven flywheel for easy efficiency
  • 20-inch stride feels pure
  • ViaFit™ connectivity
  • Passport prepared for digital interactive coaching
  • Straightforward meeting solely requires three steps
  • Cardio Compass™ within the console

Cons

  • No incline
  • Dearer
  • No USB port
  • No Bluetooth connectivity for coronary heart fee monitoring
Horizon Fitness 7.0 AE Elliptical_Garage Gym Reviews

Key data

  • Incline: 20 ranges, 0-100%
  • Stride: 20 inches
  • Most person weight: 325 kilos
  • Product Weight: 194 kilos
  • Resistance: 20 ranges of magnetic resistance
  • Assembled dimensions: 76 inches lengthy (entrance to again), 24 inches large (facet to facet) and 65.5 inches tall
  • Bluetooth connectivity: Sure for built-in audio system solely, doesn’t assist chest strap coronary heart fee displays
  • Show: 16 Digit Alphanumeric LED with a 7-inch LCD Display
  • Flywheel: 23 kilos
  • Body: SixStar™ non-folding body
  • Packages: 5K, Calorie, Customized, Distance, Fats Burn, Hill Climb, Handbook and Goal Coronary heart Fee
  • Worth: $849

The Horizon 7.0 AE elliptical machine is a premium dwelling elliptical machine with spectacular efficiency specs in comparison with most different ellipticals in the identical value vary. The elliptical itself has a 20-inch stride, which is on par with most industrial ellipticals, and may really feel comfy for many customers.

The 7.0 AE is designed for efficiency and may assist excessive depth exercises, making it applicable for all health ranges, from learners to superior athletes. There are 20 ranges of robotically adjustable incline in addition to 20 ranges of silent magnetic resistance, giving customers the choice to differ the problem of their exercises and goal totally different muscle tissues.

This Horizon elliptical mannequin options the Licensed SixStar non-folding body, which is backed by a lifetime guarantee. Customers report that the machine feels extraordinarily sturdy and secure, with no rocking or wobbling detected even for heavier customers understanding at a excessive depth.

The console has a 7-inch, 16-digit alphanumeric LED show. The 7.0 AE comes with eight pre-programmed exercises on the console. The included applications are Goal Coronary heart Fee, Fats Burning, Distance, Calorie Burn, Handbook, 5K, Customized and Hill Climb.

Nevertheless, as a result of there isn’t a built-in pill, you possibly can’t stream interactive exercise lessons by means of iFit, as you possibly can with NordicTrack ellipticals and ProForm ellipticals. With the sensible elliptical machines from these corporations, the iFit compatibility not solely provides you entry to hundreds of dwell and on-demand exercise lessons, however the train machine robotically adjusts the incline and resistance in accordance to the trainers specs within the exercise. This may be extra partaking and motivating for some customers, and permits for hands-free coaching.

Whereas the Horizon 7.0 AE doesn’t have a touchscreen or pill, you should use your personal pill and there’s an built-in media shelf and USB charging port proper on the console. From there, in the event you select to not do one of many pre-programmed exercises, you possibly can subscribe to health apps like iFit and observe the exercises by yourself. In fact, you’ll need to regulate your machine manually, however you’ll nonetheless have a comparatively immersive expertise and entry to guided exercises for every type of health ranges and targets.

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It will allow you to have the high-performance specs of the 7.0 AE and exercise instruction and variability of trainer-led lessons at a lower cost level than shopping for among the NordicTrack ellipticals. Be aware that in the event you use your personal pill, it can cowl up the built-in console.

Though the 7.0 AE Elliptical doesn’t embody a built-in touchscreen, it does have the AFG Professional Health App, which might monitor your exercise metrics and historical past. Nevertheless, the AFG Professional Health App is pretty rudimentary. Some customers report issue syncing the app to the machine and it actually doesn’t present the performance you’d get with the Peloton app and even exercise monitoring apps like Strava.

The 7.0 AE has a 23-pound inertia-driven flywheel that customers report gives a easy, secure experience. The unit weighs 220 kilos and has a 325 pound most use or weight capability, so it’s a hefty machine. Though there are transport wheels within the entrance, that is removed from a compact elliptical and it doesn’t fold. The footprint measures 76 inches lengthy (entrance to again) by 24 inches large (facet to facet). You will have further room in entrance of and behind the machine to accommodate the transferring foot pedals as you stride alongside. It stands 65.5 inches tall.

One of many perks of the Horizon 7.0 AE is the Bluetooth-connected audio system. You’ll be able to join your iPhone or Android and blast your personal motivating Spotify, Apple Music or different self-curated playlists. There’s additionally coronary heart fee monitoring within the handles.

Lastly, one other advantage of the Horizon 7.0 AE is that it’s backed by a fantastic guarantee. Along with the lifetime body guarantee, you get a 3-year elements guarantee and 1-year flywheel and labor guarantee. That is the most effective guarantee package deal for any of the Horizon elliptical machines.

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At a value level of below $1000, the 7.0 AE is good for anybody on the lookout for a high-quality elliptical machine who prioritizes the efficiency of the machine over among the technological options, like an built-in pill and interactive coaching, out there on another premium dwelling ellipticals.

Execs

  • 20 ranges of automated incline to focus on totally different muscle tissues and supply exercises selection
  • 20 ranges of magnetic resistance
  • Heavy 23-pound flywheel for easy operation
  • Secure, sturdy Licensed SixStar body
  • Lifetime body and brake guarantee and good elements, labor and flywheel guarantee
  • Straightforward management of resistance and incline with one-touch keys and handlebar controls
  • Wonderful worth for the associated fee
  • System holder and rapid-charge USB port

Cons

  • Tough meeting
  • Non-folding body
  • Giant and heavy, arduous to maneuver round
  • No touchscreen and doesn’t assist interactive coaching or streaming exercises

Which Horizon Elliptical is Proper for Me?

Selecting which Horizon elliptical machine is finest for you includes contemplating your finances, house availability, health degree and magnificence of coaching.

In case you are on the lookout for an entry-level, inexpensive dwelling elliptical, and don’t want numerous bells and whistles, the EX-59 is an effective budget-friendly choice. Needless to say you received’t have incline capabilities and the lighter flywheel and shorter stride might really feel barely much less easy and pure than higher-end fashions, particularly in the event you’re used to commercial-grade ellipticals.

If you’d like a finances elliptical that performs like a gym-quality machine, the 7.0 AE is good. It has 20 ranges of incline and 20 ranges of resistance to maintain you challenged and supply selection to your exercises, a heavy flywheel and lengthy stride for easy and comfy operation and a pleasant LCD show. As the one Horizon elliptical machine with incline, shopping for the 7.0 AE is a straightforward selection for anybody seeking to have the flexibility to regulate the incline of the ramp and goal totally different leg muscle tissues. The worth level of lower than $1000 makes the 7.0 AE a moderately-priced elliptical with spectacular efficiency specs. Nevertheless, you received’t be capable of do interactive coaching and it’s not a foldable unit.

If you’d like a space-saving elliptical and have extra money to spend, it is best to contemplate the Horizon Evolve ellipticals. Along with being foldable, these premium machines even have the interactive coaching choice by means of Passport Media. If you happen to’d like to economize, the Evolve 3 gives you these options however you’ll even have a lighter flywheel and a smaller show in comparison with the Evolve 5. The most important draw back to the Horizon Evolve collection ellipticals is that they don’t have any incline, so in the event you’re seeking to goal totally different muscle tissues in your exercises and differ your exercises by way of incline, the 7.0 AE is your solely choice. With that stated, the Evolve 3 and Evolve 5 each nonetheless have 20 ranges of electronically-controlled magnetic resistance, so customers of practically all health ranges can nonetheless get a difficult, low-impact exercise.

Though the Horizon Health Evolve machines fold, when you’ve got restricted house, a cardio machine just like the Bowflex M6 Max Coach, with its extra vertical motion sample, could also be a greater choice, or an under-desk elliptical if you’re simply seeking to be extra lively however aren’t anticipating a total-body exercise.

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Horizon Elliptical FAQs

How do you lubricate a Horizon elliptical?

Horizon elliptical upkeep is pretty easy. In contrast to Horizon treadmills, which require you to lubricate the belt periodically, you don’t want to lubricate a Horizon elliptical. For elliptical upkeep, it is best to wipe down the machine after every use with a moist fabric (water solely, no solvents). As soon as every week, clear beneath the elliptical by unplugging the machine and transferring it out of its regular place on the ground. Vacuum or mop up any mud or particles the place the machine sits after which return it to its place. As soon as a month, examine the meeting bolts and pedals and ensure they’re correctly tightened and clear off any particles from the information rails.

How lengthy is the Horizon guarantee on ellipticals?

The guarantee for Horizon ellipticals relies on the mannequin. The EX-59 mannequin has a lifetime body guarantee and 1-year guarantee on brakes, elements and labor. The E3 and E5 each have a lifetime body guarantee, 3-year guarantee on brakes and elements and 1-year labor guarantee. The 7.0 AE elliptical has a lifetime body and brakes guarantee, 3-year elements guarantee and 1-year labor guarantee. There’s additionally a 1-year flywheel guarantee with the 7.0 AE mannequin. Not one of the different Horizon elliptical fashions embody a flywheel guarantee.

Ultimate Ideas

Total, Horizon Health ellipticals span the gamut from very primary machines to these with spectacular efficiency options and expertise assist. In comparison with many dwelling elliptical trainers, the Horizon Health machines are finances pleasant, and have a sturdy SixStar body with a lifetime guarantee, making any of the models a great worth for purchasers on the lookout for dependable health tools for low-impact, joint-friendly at-home cardio exercises. Evaluating the Horizon elliptical options relative to your wants, finances and health targets will allow you to select the most effective elliptical to purchase.

Costs are correct and objects in inventory as of publish time.

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Gainesville Health and Fitness: Running exercises

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Gainesville Health and Fitness: Running exercises

GAINESVILLE, Fla. (WCJB) – Running is the preferred workout for many people.

Trainer Adam from Gainesville Health and Fitness tells us about the perfect form in this week’s Your Fitness.

RELATED: Gainesville Health and Fitness: Core workout with kettlebell

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8 health and fitness tips to stave off an indulgent Christmas

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8 health and fitness tips to stave off an indulgent Christmas

Let’s face it, we all know that Christmas and the holidays can be a pretty indulgent time of the year. Even if you’ve promised yourself this is the year where you take it a bit easier, you take your eye off the ball for just a few days and all of a sudden you’re 18 iced mince pies deep and your chiseled physique now resembles that of a melted ice cream.

Just me? Perhaps, but keeping on top of your fitness at this time of year is almost impossible; the gyms are closed, the food is rich and calorific, and the drinks (alcoholic or otherwise) flow non-stop. Cutting loose in December is also doubly impactful because January is often the time of year when people try to make the biggest dent in their fitness. I can’t even count how many times I’ve tried to start a New Year fitness push, lacing up my best gym shoes while in the worst shape of my life.

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7 Indoor Cycling Workouts You Can Do in the Gym or at Home

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7 Indoor Cycling Workouts You Can Do in the Gym or at Home

When it comes to cardio equipment, stationary bike workouts are sometimes overlooked. Riding a stationary bike, known as indoor cycling, is a convenient way to meet some or all of your aerobic exercise goals from the comfort of your home or a gym. Stationary bike workouts provide benefits like keeping your blood pressure or cholesterol levels in check.

Before starting any new exercises, always talk with a healthcare provider. They can advise you on appropriate and safe activities for your fitness needs and how long you should do them.

Whether a biking newbie or an avid cyclist, experience the spin benefits first-hand with one of seven expert-designed cycling workouts. Just make sure you grab a timer to clock all the intervals.

  • All levels welcome
  • Cardio and strength for higher levels
  • Intro to hill and speed intervals
  • Cycle fartlek
  • 25-minute intermediate intervals
  • Power intervals
  • Advanced conditioning

This 53-minute, beginner-friendly stationary bike workout is primarily aerobic. It incorporates short, challenging intervals to build fitness and burn calories, Kate Ligler, NASM-CPT, CES, PES, a MINDBODY wellness specialist and designer of the workout, told Health.

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How to do the workout:

  • Start with an easy 10-minute warm-up.
  • Move into three to five rounds of six-minute work sets that get progressively more intense.
  • Gauge the intensity of your work and rest periods based on your RPE.
  • Finish with a three-minute cooldown.

You’ll use a scale of 1 (very easy) to 10 (maximum effort) for RPEs and work at a pace that works for your fitness level. That’s why you won’t see RPMs listed here—listen to your body and get a feel for the bike.

Keep these modifications in mind:

  • Beginners: Stick with three rounds of the main work block to get a 45-minute workout.
  • Advanced exercisers: Do all five to bring it up to an hour.

This 34-minute routine builds three key elements all indoor and outdoor cyclists need to perform their best: cardiovascular fitness, leg strength, and an efficient pedal stroke, said Emily Booth, national education manager of indoor cycling for Life Time.

How to do the workout:

  • Start with a 10-minute warm-up.
  • Move on to the main event, focusing on nailing each skill during three-minute work sets.
  • Repeat the main workout for two to four rounds.
  • Finish with a three- to five-minute cool down.

Thanks to the length of the working sets, this regime is ideal for intermediate and advanced cyclists, said Booth.

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This 44-minute workout is perfect for beginner-to-intermediate riders, said Lauren Kanski, NASM-CPT, a New York City-based trainer. You’ll take your heart rate through different zones as you work on three intervals of various work-to-rest ratios.

How to do the workout:

  • Start with a 5-minute warm-up.
  • Cycle through a 15-minute interval with a 10-minute, 30-second on-and-off segment and a five-minute recovery period.
  • On the next 15-minute interval, alternate between three-minute climbs and two-minute recovery periods.
  • Do a final eight-minute, 30-second on-and-off segment with high resistance and speed.
  • Finish with a five-minute cooldown.

The result: boosted fitness and tons of torched calories—all while going easy on the joints. Instead of focusing on exact speed or RPM, aim to hit your all-out effort on the work intervals.

Fartlek training is a fun way to mix HIIT with steady-state cardio, said Kristian Flores, CSCS, a strength and conditioning coach in New York City. While many people associate Fartlek training with running, you can apply the “speed play” principle to nearly any activity you choose—including this 30-minute stationary bike workout.

How to do the workout:

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  • Start with a five-minute warm-up.
  • Cycle for 15 to 20 minutes at your level of effort.
  • Finish with a five-minute cooldown.

Part of the appeal of Fartlek workouts is that they’re often unstructured—you go as hard as you can for as long as you can and recover until you’re ready to go hard again. How you do the main portion of the workout is up to you.

This also makes Fartlek workouts great for all fitness levels, as your effort and work-rest intervals are based on your current ability. No matter your experience level, Fartlek training can help you build endurance and power, said Flores.

This 25-minute routine is structured according to effort level. While you don’t need to be a cycling pro to do this workout, it’s best to have some experience on a bike—especially doing intervals. That way, you’ll understand what different effort levels feel like for you, according to Jess Cifelli, master instructor at CYCLEBAR.

How to do the workout:

  • Start with a five-minute warm-up.
  • Complete the first interval, around 10 minutes, switching from cycling seated to cycling while standing throughout.
  • Do two 15-second bursts of seated cycling. Repeat this interval for five sets, followed by two minutes each of low-effort and high-effort riding.
  • Move to the next interval of alternate maximum- and low-effort riding while standing. Repeat for five sets, followed by one minute of medium-effort riding.
  • Do 30-second alternate maximum- and low-effort riding while seated. Repeat for five three sets.
  • Finish with a five-minute cooldown.

Here’s how to gauge your effort levels as you take this workout for a spin:

  • Low: This effort requires light resistance; you should be able to converse with the person next to you.
  • Medium: Crank up the resistance a bit; you should still be able to carry on a conversation, but it shouldn’t feel effortless.
  • High: You shouldn’t be able to continue a conversation any longer, but you can handle the work; standing up in the saddle is usually ideal.
  • Maximum: You can’t speak at this intensity and also can’t imagine working longer than 30 seconds.

High-intensity interval training (HIIT) workouts like this pack a punch in a relatively short time, says Lauren ‘Lolo’ Wilson, senior master instructor at CYCLEBAR, who created the workout. This 48-minute routine can improve aerobic capacity, build muscle tissue, and help you burn fat.

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How to do the workout:

  • Start with a 10-minute warm-up, riding from 80 to 100 RPMs.
  • Complete four sets of 30-second sessions. For the first 30 seconds, you should ride for 105 to 120 RPMs; the second 30 seconds is recovery time.
  • Complete 20 sets of 30-second sessions. The first 30-second ride should be 90 to 100 RPMs, while the second 30-second ride is for recovery.
  • Finish with a 10-minute cool down at an easy pace.

HIIT sessions like this work best for someone who’s been exercising consistently three to five days per week for at least six weeks, said Wilson.

Keep these modifications in mind:

  • If you’re new to HIIT, or you’re not sure you’re ready for the entire workout, start with 10 power intervals and add two intervals to each workout until you reach 20 total intervals.
  • Wilson recommended dialing back your intensity during the first few intervals to avoid running out of gas during later rounds.

This 60-minute routine is for experienced cyclists confident in working at near-maximum intensity. After a gentle warm-up with a series of mobility drills designed by Meghan Hayden, NCSF-CPT, a founding trainer at Performix House in New York City, you’ll jump right in with short, intense bursts.

How to do the workout:

  • Start with a five-minute warm-up.
  • Dismount the bike and do a circuit training session that includes exercises from downward dog poses to quadruped circles.
  • Return to the bike and repeat 20-second work periods and 40-second rest intervals for seven sets before you hit your three-minute recovery. Each modest rest period will help you recover between sprints and build your anaerobic fitness.
  • After you recover, move into a 20-minute moderate-intensity ride to help you work your endurance.
  • Finish with a five-minute cooldown.

Treat that recovery time as meditation and focus on your breathing—you have a lot to gain with this workout.

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Indoor cycling is a great cardio option. Research has shown that it helps individuals improve their aerobic capacity, which refers to how much oxygen intake a person has during high-intensity activity. Indoor cycling has also been shown to:

Many people can benefit from using a stationary bike. For example, a meta-analysis found that stationary cycling can help relieve pain and improve function for people with knee osteoarthritis. Another research study determined that using a stationary bike can decrease fatigue levels among healthy adults.

Consulting a healthcare provider is especially important for individuals with health conditions, pregnant people, and older adults. They may need to limit their time on a stationary bike or use it with modifications.

Who Should Limit or Avoid This Exercise

However, people who should avoid strenuous exercise like indoor cycling include individuals with the following conditions:

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  • Low back pain due to conditions such as cancer, fractures, or infections
  • Severe arthritis
  • Severe neurologic or cognitive disorders
  • Uncontrolled arrhythmias, diabetes, heart failure, or hypertension
  • Unstable heart disease

Doing a stationary bike workout is a good way to get your heart pumping. The exercise also offers potential health benefits like reducing blood pressure and increasing HDL cholesterol levels, but indoor cycling isn’t for everyone. If you can do this type of workout, there are many different challenging options available for all fitness levels.

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