How to use an exercise bike for maximum results
How to use an exercise bike for maximum results
If you’re looking for a reliable way to burn calories, boost endurance, and improve your overall fitness, an exercise bike is one of the best tools available. And when it comes to value, performance, and durability, the York Barbell HSB3 Indoor Training Bike stands out as a top choice for home workouts.
At Workout For Less, we’re proud to offer the HSB3, a premium indoor training bike that’s ideal for everything from steady cardio to intense interval training. Here’s how to use it to get the most from every session.
1. Get to know the York HSB3 Indoor Training Bike
The York Barbell HSB3 is designed with serious home fitness in mind. With its solid construction, smooth belt-driven flywheel, and fully adjustable seat and handlebars, it gives you a gym-quality workout without leaving the house.
Key features include:
- Adjustable resistance for tailored intensity
- Heavy-duty flywheel for a smoother ride
- Multi-position handlebars
- Adjustable padded saddle for comfort
- LCD display to track time, speed, distance, and calories
Whether you’re just getting started or training at a high level, the HSB3 has you covered.
2. Set your bike up for success
Getting the most from your indoor cycling sessions starts with proper setup:
- Adjust the seat height so your knees maintain a slight bend at the bottom of the pedal stroke.
- Move the seat forward or backward to align your knees properly with your feet.
- Set the handlebars to a height that lets you ride with a straight back and relaxed shoulders.
These small adjustments can help prevent injury and make your workouts more efficient and comfortable.
3. Warm up and cool down
Never jump straight into a high-intensity session. Start with 5–10 minutes of easy pedalling to warm up your muscles and prepare your heart. At the end of your session, cool down the same way and stretch out your legs, hips, and back to support recovery.
4. Switch up your workouts
To see results and avoid boredom, variety is key. The HSB3 makes it easy to switch things up:
- Steady-state cardio – Ideal for fat-burning and endurance. Maintain a moderate pace for 20–40 minutes.
- Intervals – Alternate short sprints with recovery periods. This boosts calorie burn and improves cardiovascular fitness.
- Resistance training – Turn up the resistance to simulate hill climbs and target your legs and glutes.
The bike’s responsive resistance dial means you can quickly adapt your workout intensity as needed.
5. Track and improve
The York HSB3’s LCD display shows key stats like time, distance, and calories, so you can monitor your progress over time. Combine this with a heart rate monitor from our accessories range to stay in your optimal training zone and maximise results.
6. Stay consistent
Whether your goal is weight loss, improved cardio health, or simply building a fitness habit, regular use of your exercise bike is key. Aim for at least 3–5 sessions per week, and stay consistent with your training.
Even short daily sessions can deliver great results over time!
Start your cycling journey today
The York Barbell HSB3 Indoor Training Bike is available now at Workout For Less. It’s the perfect companion for your home workouts — built for durability, performance, and convenience.
Ready to ride? Check out the HSB3 and other top fitness accessories to help you hit your fitness goals in 2025 and beyond!