Try this bike workout at home! Challenge yourself and I promise it will be a good sweat.

0-3 minutes - warmup - slow speed - light resistance - stay seated

3-8 minutes - seated climb - moderate speed - moderate resistance - stay seated

8-13 minutes - intervals - fast speed - heavy resistance - seated for 1 min stand for 1 min

13-18. Minutes - race - fast speed - moderate resistance - stay seated 

18-22 minutes - intervals - fast speed - heavy resistance - seated for 1 min stand for 1 min

22-25 minutes - standing climb - moderate speed - heavy resistance - stand

25-29 minutes - race - fast speed - moderate resistance - stay seated 

29-30 minutes - cool down - moderate speed - light resistance - stay seated