45-Minute Stationary Bike and Dumbbells Workout

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Takia McClendon

Trying to figure out what workout to do at the gym can be overwhelming. You're surrounded by machines and people who look like they know exactly what they're doing. Instead of asking for help, you find yourself intimidated by the whole experience and head to the sauna for some quick relief. Whew. 

If you've ever found yourself in this situation, this 45-minute workout is for you.


Do you need a gym membership to do this workout?: Nope. If you have a stationary bike and dumbbells, you can complete the workout at home with ease. 

Here's what you'll need for your workout: 

  • A stationary bike for your warm-up
  • A mat (or towel) for your ciruits
  • Set of dumbbells - If you're a beginner, feel free to start with 5lb to 10lb weights. 
  • Optional kettlebell 
  • Water to stay hydrated 

What the workouts consist of: 

The workout is broken up into a warm-up, circuits and a cool down stretch. The circuits in this workout will help build strength in the quadriceps, hamstrings, and abdominals.  

  • Warm Up: Warming up before your workout will help get your heart rate up, increase blood flow to your muscles and loosen your joints. 
  • Circuits: 40 seconds of movement followed by 20 seconds of rest. No matter how good you're feeling, please remember to stop for your rest before moving on to the next move.
  • Stretch: Be sure to take time to stretch after your workout to avoid cramping, tightening and injuries.

Focus on your form: If you're unsure how to complete an exercise, click on the move and you'll be led to a description and a video on how to complete the moves correctly. 

**Although these workouts are designed for all levels of fitness, we always recommend seeing your primary physician before starting a new workout program.**  


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The Workout

Remember, you get what you give. Make sure you put in the effort to make this workout effective.

10-Minute Warm Up: Jump on your stationary bike and start with a little resistance and give about 60% effort. Gradually increase your effort to about 80% over the course of 10 minutes to get your heart rate going for your workout. 

18-Minute Circuit: 40 seconds of the movement followed by 20 seconds of rest (Repeat 3x). If you're up for a challenge, try 50 seconds of movement followed by 10 seconds of rest. 

  1. Dumbbell Lunge (One dumbbell in each hand)
  2. Single-Leg Deadlift - Left Leg (Using one dumbbell or kettlebell)
  3. Single-Leg Deadlift - Right Leg (Using one dumbbell or kettlebell)
  4. Crunches (Using one dumbbell or kettlebell)
  5. Russian Twists (Using one dumbbell or kettlebell)
  6. Squats (Using both dumbbells or one kettlebell)

12-Minute Cardio Circuit: 40 seconds of the move followed by 20 seconds of rest (Repeat 3x) Please note that you do not need dumbbells or kettlebells for this portion of the workout. 

  1. Burpees
  2. Scissors Jump
  3. Mountain Climbers
  4. Jumping Jacks

5-Minute Cool Down: You did it! Take time to stretch and be sure to hydrate after your workout. 


Takia McClendon is the co-founder of City Fit Girls. She's a shoe expert and manager at a running store in Philadelphia and a Certified Level 1 USATF Coach. Follow her online at @takiamcclendon. 

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