Grab that ride and get those wheels moving! This is one of the best cardio workouts you can possibly do on the bike. Not only does it guarantee a great sweat session, but it will also tone up those legs making them look lean and muscular. You can do this workout with a stationary bike, spinning bike, or a road bike. My favorite is the spinning bike because you can really turn up the resistance for a good burn 
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Workout: Get it!
1 minute warmup- easy riding
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Air squats
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Wall sits (put butt against wall and sit with back straight and quads parallel to floor)
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Jump squats
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Pulse lunges (30 seconds each side-no weights)
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Air squats
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Wall sits
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Jump squats
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Pulse lunges (30 seconds each leg)
2-5 minute cool down on the bike- let your heart rate come down to about 100-110 bpm
**When you master this, add one minute to the resistance and 30 seconds to the sprints.**
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