Bodyweight
Astride Jumps (Male)
Cardiovascular · Cardio
Intermediate110
Demonstration
IntermediateIsolationMachine
Stationary Bike Walk
Cardiovascular · Cardio
1
sets
10–20 min
reps
1m
Rest time
~110
Calories / set
Instructions
- 1
Adjust the seat height and position on the stationary bike to ensure proper alignment.
- 2
Place your feet on the pedals and secure them with the straps if available.
- 3
Start pedaling at a comfortable pace, keeping your back straight and core engaged.
- 4
Maintain a steady rhythm and increase the resistance level if desired.
- 5
Continue pedaling for the desired duration of your cardio workout.
- 6
Cool down by gradually reducing your pace and resistance level.
- 7
Stretch your leg muscles after the workout to prevent tightness and promote recovery.
Muscles worked
Primary
Cardiovascular
quadriceps
Secondary
quadricepshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
Back And Forth Step
Cardiovascular · Cardio
Intermediate110
Bodyweight
Bear Crawl
Cardiovascular · Cardio
Intermediate110
Bodyweight
Burpee
Cardiovascular · Cardio
Intermediate110
Machine
Cycle Cross Trainer
Cardiovascular · Cardio
Intermediate110
Dumbbell
Dumbbell Burpee
Cardiovascular · Cardio
Intermediate110
Bodyweight
Half Knee Bends (Male)
Cardiovascular · Cardio
Intermediate110
Bodyweight
High Knee Against Wall
Cardiovascular · Cardio
Beginner110
Alternatives
Bodyweight
Astride Jumps (Male)
Cardiovascular · Cardio
Intermediate110
Bodyweight
Back And Forth Step
Cardiovascular · Cardio
Intermediate110
Bodyweight
Bear Crawl
Cardiovascular · Cardio
Intermediate110
Bodyweight
Burpee
Cardiovascular · Cardio
Intermediate110
Dumbbell
Dumbbell Burpee
Cardiovascular · Cardio
Intermediate110
Bodyweight
Half Knee Bends (Male)
Cardiovascular · Cardio
Intermediate110