Longer steady bike ride. Build toward the listed duration over the first two weeks.
Duration
30–35 min
Level
Beginner
Equipment
Stationary bike
Exercises
3
Targets: Cardio, Legs
Exercises
Keep resistance light and breathing easy.
Swap: Easy Walk
Maintain a pace that allows full sentences.
Swap: Comfortable Brisk Walk
Gradually reduce resistance and pace.
Swap: Easy Walk
Build toward the listed duration over the first two weeks if needed; keep the talk test. These workouts support muscle retention and fitness. Fat loss requires a sustained energy deficit; no exercise targets fat loss from one body area. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.