Exercise bicycles are the classic form of exercise equipment. Styles have changed throughout the years, but the fact that you can use these bikes for your workout and weight loss program has remained. You can have one of these bikes at home, in the bedroom or another room, because they do not take up much room and you can move them to a corner when you are finished your workout. The newer designs feature more comfortable seats, smoother pedaling and other features so that you can add variety to your bicycling program.

There are two basic types of stationary exercise bicycles:

Standard upright models that look like ordinary bicycles. Some of the latest designs have movable handlebars so that you can work the upper body and they also have varying resistance levels.
Recumbent bicycles let you sit in a reclined position where you pedal the bike with your legs stretched out in front of you.

There are different benefits obtained from each of these kinds of exercise bicycles. With the regular models, you get a thorough low-impact aerobic workout. These are really good for helping you to tone up your leg and thigh muscles and the models with the moving handlebars let you work your arms and upper body to get the most of your exercise program. The recumbent exercise bicycles provide more workout for your hamstrings and glutes. These are the bikes used by people who have back problems because they help to reduce the strain on the lower back.

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Many people don’t have time to consistently go to the gym and want to workout at home. But how many exercises can you do in your workouts at home with dumbbells? I have put together some training options you can do at home. The options include dumbbell workouts and exercises that need no external resistance. I have provided many options so that even a home workout can have variety.

(DB = dumbbell)

Leg Exercises
DB squat
DB lunge
DB step-up (onto bench)
DB split squat

Chest Exercises
DB Flat Chest Press
DB Incline Chest Press
DB Decline Chest Press
DB Flat Chest Fly
DB Incline Chest Fly
DB Decline Chest Fly
DB Pullover

Back Exercises
DB Row
DB Shrug
DB Row-Shrug Hybrid

Shoulder Exercises
DB Shoulder Press
DB -1arm Shoulder Press
DB Lateral Raise
DB Rear Delt Raise

Next is a bunch of leg exercises that will not require external resistance. They challenge you for leg strength, endurance, balance, and agility.

1-leg squat
1-leg deadlift
1-leg romanian deadlift

Push-up Options
Finally, the push-up is an upper-body exercise that is effective at building upper-body endurance and moderate levels of strength.

Pushups (kneeling for beginners)
Decline Pushups
Elevated Pushup (one hand eleveated 4-6 inches on a riser)
Spiderman Pushups (bring your knee to your elbow as you lower your body to the floor)
Close-grip Pushups

Ab Exercises
In our ab training, we try to avoid spinal flexion (i.e. rounding the back in crunches). So we stick with…

Plank
Side Plank
Bird Dog
(these three are the most basic exercises to start with, and are great for people that need to improve abdominal endurance)

Then into more advanced ab exercises that still avoid spinal flexion:
Spiderman Climber
Mountain Climber

Whew, that’s it, and should keep you busy with your workouts at home.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked TurbulenceTraining.com home fat loss workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. TTmembers.com Craig’s home workout tips help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s workoutmanuals.com/Bodyweight-Workouts-exercises-fat-loss home gym bodyweight workouts for fat loss help you lose fat without any equipment at all.