Supercharge Your Indoor Cycling Workout with Small Weights: Maximize Benefits with Less Time!

Supercharge Your Indoor Cycling Workout with Small Dumbbell Weights

I’ve found myself short on time recently and making excuses not to do my entire workout, and even skipping it entirely some days.  Frustrated with my recent lack of discipline, I’ve been doing something new and I love it.  I incorporated some weights into my indoor cycling - combining 2 workouts at once (strength and cardio).   i upped my bike resistance to get a more intense leg workout, and added my small dumbbells. So my question to you is….  Are you short on time?  Are you looking to take your indoor cycling cardio routine to the next level? If you're ready to maximize your workout and achieve better overall fitness, incorporating small dumbbell weights can be a game-changer. This dynamic combination of indoor cycling and weight training can help you burn more calories, improve muscle tone, and elevate your cardiovascular endurance. In this blog post, we'll explore how to effectively integrate small dumbbell weights into your indoor cycling routine for a truly powerful, quick, and efficient workout.

Safety first:
Before diving into a new workout routine, it's important to prioritize safety. Make sure you have proper form and technique for both indoor cycling and weightlifting exercises. Start with lighter weights and gradually increase the intensity as you become more comfortable and confident.  Also, check in with your healthcare provider about what workouts are best suited to your needs.

Select the right dumbbell weights:
For an effective workout, choose small dumbbell weights that allow you to perform exercises with proper form without compromising your cycling technique. Opt for weights that challenge you but are still manageable throughout your workout.  I am using small 5 pound weights.  Remember, the focus is on enhancing your cardio routine rather, and working on sleek muscle, than heavy lifting.

Warm-up and cool-down:
Begin your workout with a dynamic warm-up to prepare your body for the upcoming intensity. Perform light cycling exercises without weights to gradually increase your heart rate and warm up your muscles. Similarly, conclude your session with a cool-down period to bring your heart rate back to normal and stretch your muscles to prevent post-workout soreness.

Integrate weight training during your cycling session:
I don’t do this daily but when I am short on time I find that doing cardio at the same time as my small weights is very effective in fitting in a good workout in a very short amount of time.  I also step up the resistance on my indoor cycle so that I am getting some strength training on my legs as well.  To maximize the benefits of both cardio and strength training, incorporate these weightlifting exercises during your indoor cycling routine. Aim for a balanced workout that targets various muscle groups. Here are a few examples:
     •   Bicep curls:  While cycling at a moderate intensity, perform bicep curls with your dumbbells, engaging arms.
     •   Shoulder presses:  At steady pace on the bike, add shoulder presses to work your deltoids and upper body.
     •   Overhead tricep extensions: Cycle, incorporate overhead tricep extensions to strengthen your triceps and core.
     •  Big Arm Circles: for chest, core and arms while maintaining your cycling rhythm.

Intervals and circuit training:
For long term gains and to intensify your workout, alternate between periods of high-intensity cycling and weightlifting exercises. High-intensity interval training (HIIT) can boost your metabolism, increase calorie burn, and improve cardiovascular fitness. Consider creating circuits where you cycle for a certain duration, then transition into a set of weightlifting exercises before returning to the bike.

Core exercises off the bike:
For long term benefits, it is best to do weight training and cardio at different times.  While cycling provides a low-impact cardio workout, it's essential to strengthen your core muscles for stability and balance. Dedicate some time off the bike to perform core exercises like planks, Russian twists, or bicycle crunches using your dumbbells.
        
Maintain proper form:
Throughout your workout, pay close attention to maintaining proper form for both cycling and weightlifting exercises. Engage your core, maintain good posture, and avoid using momentum to swing the weights. This will help prevent injuries and ensure maximum effectiveness.


My Final Thoughts:
By combining indoor cycling cardio with small dumbbell weights, you can elevate your fitness routine and achieve remarkable results. This powerful combination not only burns more calories but also strengthens and tones your muscles, improves cardiovascular endurance, and enhances overall fitness. Remember to start with lighter weights, focus on proper form, and gradually increase the intensity. With consistency and dedication, you'll experience the benefits of this dynamic workout in no time. So, gear up, grab those dumbbells, and pedal your way to a stronger, fitter you even with a small amount of time!


Keep in mind everyone has different needs and different outcomes.  I am not a healthcare expert.  Do what works for you, I am simply sharing a technique that works great for me when I find myself short on time.  

You can find my favorite indoor cycle here

Click to Shop Indoor Cycle

​You can find small weights that are very comfortable to use here

Shop the Weights here

You can find a video demonstration of this workout on my Instagram https://instagram.com/shedo50too?igshid=OGQ5ZDc2ODk2ZA==
Please leave me a comment if you try it, I’d love to hear some feedback.  If you have a workout that maximizes benefits and takes up less time I would love to try it…Please share your thoughts!
​
I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50.  I am an Amazon Associate and the fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no effect on the cost to you.   


You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings


Here’s shortcut  to all my social media, links and sites
https://linktr.ee/shedo50too


Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein
​