Proper Warmup

• For the workout beginner, nothing is more crucial than completing a proper warmup before engaging in any type of exercise activity, even if it is something as routine as riding a stationary bike. A proper warmup should consist of 10 to 15 minutes of light stretching, with the intent of slightly increasing body temperature and bloodflow to the muscles. Any series of stretches will do, so long as all major muscle groups are worked. Once you feel sufficiently limber, hop on the bike and continue your warmup by performing five to 10 minutes of very light pedaling before commencing your planned biking routine.
  
  

Steady-State Biking

• One alternative for the beginner looking for a good exercise bike routine is probably the most intuitive type of training--steady-state cardio. As the name implies, steady-state cardio is performing a stint of exercise at a relatively static pace. The beginner should not overexert himself too soon. For the first several weeks of training, try not to exceed 60 to 70 percent of maximum heart rate. Also, keep your training sessions short and frequent. Aim for four to five weekly sessions of 20 to 30 minutes. The high frequency will help ingrain regular exercise into your daily routine while the shorter duration will allow the body to gradually become accustomed to the additional demands of training.
  
  

Interval Biking

• After a few weeks of steady-state cardio, you will be ready for something else. After all, steady-state will get the job done, but it can get rather monotonous. To switch things up a bit, try interval training. Interval biking consists of fixed periods of low-intensity biking followed by shorter periodic intervals of high-intensity sprinting. This will allow you to burn more calories in a shorter period of time and will ramp up your metabolism and fat-burning potential.
  
  A sample interval training routine for biking would look like this:
  
  2 minutes of moderate-speed biking, followed by
  30 seconds of all-out sprinting
  
  Repeat for a total of eight to 10 times, three or more times a week.