Effective Home Workouts — From Beginner to Pro
The leg at the bottom is almost straight (5–10° angle). A saddle that is too low harms the knees.
Elbows slightly bent, back straight. If it is too far — you will strain your back.
Pedal in circles, not just push down. Imagine scraping mud off your shoe with the sole.
Deeply, rhythmically. Inhale through the nose, exhale through the mouth. Never hold your breath.
Drink 150–200 ml of water every 15 minutes. You sweat more on the bike than you feel.
Firm sole. Running shoes absorb too much energy. Best — cycling shoes with SPD.
150–300 min per week is recommended. Combine with a nutrition plan and calorie deficit.
Light pedaling (30 min, 50–60%) can be done daily. Intense workouts (HIIT) — no more than 3–4 times per week.
Depends on your circadian type. Morning pedaling on an empty stomach burns fat more effectively, evening allows higher intensity.
Want to learn more? We recommend these sources:
📱 Apps: Strava, Nike Training Club, MyFitnessPal — track your progress and nutrition.
: Sports nutrition and training literature in Lithuanian and English.
🎓 Consultations: Consult a sports nutrition specialist or personal trainer for an individual plan.
⚠️ Important: All information is for informational purposes only. Before starting a new training or nutrition program, consult a doctor or a certified specialist.