Empower Your Fitness
Discover quick, effective at-home workouts tailored for all fitness levels to achieve your goals with ease.
Quick Workouts
15-minute routines for strength, flexibility, and cardio at home.
15-Minute Under Desk Bike Pedal Exerciser Workout: Stay Active While You Work
At Fortis Corpus Fitness, we know that finding time for fitness can be a challenge—especially when you’re glued to your desk. That’s why we love the Under Desk Bike Pedal Exerciser as a simple yet effective tool to stay active while working. Whether you're at home or in the office, this 15-minute routine will help you boost your energy, burn calories, and improve circulation without leaving your desk.
### Why an Under Desk Bike is a Game-Changer:
- Convenience: Exercise while working, watching TV, or reading.
- Low-Impact: Gentle on your joints, perfect for all fitness levels.
- Boosts Productivity: Increases blood flow and helps combat the negative effects of prolonged sitting.
### 15-Minute Under Desk Bike Workout Plan
#### Warm-Up (2 minutes):
Start slow to get your legs moving and muscles warmed up.
- Pedal at a Slow, Comfortable Pace – 2 minutes
- Set a light resistance and gradually build up speed to increase circulation.
#### Main Workout (10 minutes):
This section focuses on alternating between resistance levels to target your legs and core, burn calories, and keep you engaged.
1. Moderate Pedal – 2 minutes
- Pedal at a medium pace, increasing resistance slightly to challenge your muscles.
2. Sprint Intervals – 2 minutes
- Alternate between 30 seconds of fast pedaling and 30 seconds of slow recovery. Keep resistance moderate.
3. High Resistance Pedal – 2 minutes
- Increase the resistance and pedal at a slower, controlled pace to strengthen your legs and core.
4. Moderate Pedal with Core Engagement – 2 minutes
- Pedal at a medium resistance while tightening your core. Focus on posture—sit tall and keep your core muscles engaged.
5. Sprint Intervals – 2 minutes
- Repeat 30-second sprints followed by 30 seconds of slow recovery. Increase speed but maintain control.
#### Cool Down (3 minutes):
Gradually reduce the intensity and let your muscles recover.
- Slow Pedal at Low Resistance – 2 minutes
- Gradually decrease the resistance and pedal slowly to cool down.
- Seated Stretching – 1 minute
- Stretch your legs, hamstrings, and calves while seated. Extend one leg forward and reach for your toes, switching sides after 30 seconds.
### Benefits of Using an Under Desk Bike:
- Improves Circulation: Keeps blood flowing, especially during long periods of sitting.
- Burns Calories: A steady pace on the bike can help you burn up to 150 calories in just 15 minutes.
- Enhances Focus: Gentle exercise while working helps maintain focus and prevent fatigue.
- Strengthens Lower Body & Core: The adjustable resistance allows you to target your legs and core without strain.
### Wrap-Up:
The Under Desk Bike Pedal Exerciser is perfect for those who want to stay active without disrupting their workflow. In just 15 minutes, you can boost your energy, strengthen your muscles, and break up long periods of sitting. Repeat this routine daily or as needed to keep yourself moving, productive, and fit—no gym required!
Stay consistent, stay motivated, and transform your workday with Fortis Corpus Fitness.
