Cycling workouts are low-impact, easy on your joints, and great for those days when you don't feel like running. But if done correctly, they can be better than a jog or elliptical training session. To kick things up a notch, follow these tips for a better workout with your bicycle.

Stand Up

Cycling standing up is far harder than cycling sitting down, and it pushes your leg muscles, glutes, and hamstrings twice as hard while kicking your cardio into high gear. Alternate 60 seconds of standing cycling with 60 to 120 seconds of seated cycling for a killer HIIT workout.

Speed Up

To raise the intensity of the workout, pump your legs as fast as you can for 30 to 60 seconds at a time. Adding in this fast-speed interval will raise your heartbeat to close to 100 percent Max HR, giving you a killer high-intensity workout. You don't have to turn the intensity up but just pedal as fast as you can.

Tackle Hills

Whether you're on a stationary bike or cycling around town, hills are the next challenge for you to attempt. Not only do they require more effort from your quads and glutes, but they also raise your heart rate and get you sweating and breathing hard. Try to take at least one difficult hill per ride to give your legs a killer workout.

Go Farther

Instead of being content with a short (30 to 60 minute) ride, plan for a longer one (2-3 hours). It can be time-consuming but an amazing way to keep the fat-burning going for hours at a time. Pack a bag with a 200-calorie snack, a bottle of water, and sunscreen, and you'll have everything you need to pedal for 20 to 30 miles at a time.

Make it a Weekend

If you really want to make things fun, get on your bike and ride it out of town as far as you can. Camp or stay at a hotel, and use your bike to get everywhere you want to go. Make a weekend cycling trip out of it. You may just find you have a blast cycling away from your city and exploring the open road.

Do Something Fun

This is especially true for indoor bicycle workouts, when it's easy to get bored of the same sights and sounds for hours at a time. To make your workout more enjoyable, set up a TV show or movie to play while you cycle. You may just find you can go longer with less perception of effort because you're distracted by something you're enjoying.

Cycling workouts can be fun both indoors and outdoors, and a great way to burn fat and kick your cardio conditioning up a notch. The tips above will help you make the most of the time you spend on your bicycle so you can see the fitness results you want!

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