Exercising itself can sometimes be a bit of a chore depending on your mood and it can be even harder to workout if your exercising by yourself, from home.
Exercising is all about consistency and in order to maintain consistency you need that motivation to find your workout actually enjoyable.
So, if you’re at home and working out on your exercise bike, these 10 top tips will help you to remain on the bike, keep coming back to it essentially allowing you to achieve your own personal fitness goals.
1. Set Up Your Own Epic Music Playlist
This is probably one of the best and most effective ways to keep those motivation levels boosted when your exercising.
Listening to music that matches the beat and tempo to how your cycling is going to make it easier to cycle as you’re going to have that drive behind you that keeps you going.
Ever listen to a song that gives you goosebumps and can feel the hairs on your arms rise?
That’s what you want!
Download or stream your own favourite music that’s going to keep you pushing and breaking down those ‘mental walls’.
I use Spotify and just type ‘Spinning’ into the search and it has awesome playlists already created that you can take full advantage of.
2. Download a Cycling App
Indoor cycling has just become even more fun and easier to workout with thanks to the introduction of some incredible cycling apps that you can download to your phone or tablet.
With the use of a cycling app, it allows you to really jump into and focus on your cycling. Some apps show a list of metrics such as time, distance, cadence and calories burned.
Other apps have now introduced augmented reality where you can cycle from actual places around the world and compete with other users online.
Some noteworthy cycling apps for you to check out are TrainerRoad, Zwift, The Sufferfest or Rouvy. These apps can be downloaded via the Android or iOS store.
Whenever I’m exercising on my bike I would mostly use one of these cycling apps. I would just clip my phone into my phone holder and away I go – it’s just keeps me pushing for longer and wanting to come back for more.
I’ve compiled some of the best indoor cycling apps that you can check out here.
3. Watch Cycling Training Youtube Videos
Another great resource you should really take advantage of to deliver that boost of motivation when on the bike.
Youtube has an absolute epic list of indoor cycling training videos that come in various forms. Why not try out a Quick HIIT Session, maybe a 40 minute Muscular Endurance Workout or even a 120 minute Hill Climb?
Whatever type of cycling session you’re looking for, Youtube has a training video for it.
Youtube channels I’ve subscribed to and you should to are GCN (Global Cycling Network), CTX Videos or Studio Sweat onDemand.
Trust me, after finishing any one of these cycling training videos you’ll feel just how hard you trained and notice the fat just melt away.
4. Put Your Favourite TV Show On
If you have your exercise bike set up in your living room, turn the TV on and watch your favourite TV show whilst you cycle.
It’s a great way to stay on the bike without you even knowing. Think about it, an average TV show lasts anywhere from 30 minutes to 1 hour. Perfect timing for a good cycling session.
Before you know it, you’ve put in a hard graft and caught up on your latest episode…killing two birds with one stone!
5. Switch it up with Intervals
Interval training is definitely one of the best ways to make your workout fun and enjoyable. There’s no need to do a long, constant, boring cycle. Switch it up and add some interval training in there.
Why not start off with a 5 minute warm-up just to get the blood pumping around your legs then increase your resistance for 30 seconds and back down for 30 again.
You can do intervals of 1 minute high resistance and 1 minute low resistance. That’ll really get the legs fired up and burn off those calories but at the same time keep your workout mixed up and fun.
Mix it up every couple of days to keep your interest so you want more.
6. Set a Target
Target setting is not only a great way of keeping record of your progress but it can also be an excellent way of ‘putting that fire in your belly’ to set a new target for yourself.
Such targets could be, ‘I want to exercise for 30 minutes’ or ‘I want to lose another 2lbs by the end of next week’. The choice is yours!
Keep it personal to what you want to achieve and always have it in the back of your mind when cycling and I’ll guarantee you’ll be smashing those targets in no time.
7. Beat Your Last Record
Similar to setting targets but more specific to beating your last record. Strive for that extra distance, for that extra amount of calories burned or additional 5 minutes on the timer.
Beating your own records is going to provide that absolute boost in achievement and show you just how much better you are getting by the day.
A great feeling!
8. Keep Your Session Short
Short exercise sessions tend to be better at keeping your motivation levels at a high. You see with longer workouts, you can become more bored quite easily and staring at the timer with still 30 minutes left can be off putting.
However, cycling for around 15 minutes performing interval training can actually have greater benefits than a longer cycle would and it only needs your attention and motivation for a short period of time.
Research performed by the US National Library of Medicine found that there is a greater oxygen consumption and higher heart rate performing short session (HIIT) over longer periods of exercise.
Amazing benefits to keep you fit and healthy!
9. Read a Motivational Book
I must say, I’m a big fan of motivational or self-help books. They are a great motivator to help you achieve whatever you want in life.
If you apply that whilst exercising on your bike, reading a motivational book will give you that ‘burning desire’ to keep pushing, keep working and knock your workout out of the park.
There are a lot of inexpensive stands and holders you can get on Amazon that will hold your book up for you whilst you ‘pedal to the metal’.
A book I recommend that puts you in that sharp, focused and ‘get s**t done mindset’ is David Goggins, Can’t Hurt Me.
Trust me, check it out! You’ll thank me!
10. The Power of Visualisation
Lastly, the power of visualisation is something that should be regarded as an essential item into your ‘Challenge Accepted Routine’.
Being able to see yourself achieve your goals, feel as if you already have achieved them and putting into action will guarantee you see results.
If you apply that to your exercising routine and your aim is to become more fit, healthy and lose weight.
See yourself on the bike burning those calories, feel the burn just as much as you see it and apply it and you’ll become that version of you that you always wanted.
So, these are some of the best tips I believe is going to help keep you motivated making sure you come back for more.
Try a few of them out and let me know how you get on.
If you have any questions, drop me a comment and I’ll be sure to get back to you.