Exercise Duration
Always start your workout on the Fit Rider™ with a few minutes of slow, easy movements
to help give your muscles time to stretch and flex. And make sure you drink plenty of water
and have a towel nearby when exercising!
If your goal is to strengthen your heart and gradually develop better stamina, we suggest
that you exercise a minimum of 10 minutes a day, 3 times a week. If weight loss is your
goal, then plan to workout at least 15 to 30 minutes every day or every other day, depending
on your body’s ability to recover after exercise.
To keep your body’s muscles alert, your metabolism revved up and to put your heart rate
into its optimal fat burning zone, I created these 10 Super Effective Fit Rider™ Exercises.
I encourage you to try my 10 Super Effective Fit Rider™ Exercises that help tone your body
from head to toe, while burning fat and strengthening your heart!
Also, remember that it isn’t always about how fast you can do the exercises. For variety, I
suggest alternating quicker, faster reps for 1 minute, then slowing down and letting your
body recover for 30-45 seconds, then go again. This new type of interval workout is call
HIIT (High Intensity Interval Training) and the Fit Rider™ is an ideal way to perform this
workout style. HIIT workouts can be more intense, yet shorter than traditional repetition-
based workout, making it ideal for those who don’t have time for longer, slower workouts.
10 Super Effective Fit Rider™ Exercises
• Place your feet on the pedals with your hands in an
underhanded grip on the outside portion of the handlebar.
• Press your feet against the pedals, contract your biceps
and pull the handlebar up and towards your shoulders.
• Then slowly release your bicep contraction as you return
back to the starting position and repeat.
• Place your feet on the pedals with your hands in an
overhanded grip on the outside portion of the handlebar.
• As you press your feet against the pedals, pull the
handlebars back and down toward your hips.
• Try to bring your arms as close to the side of your body
as possible. It’s important to extend your arms as straight
as possible, but do not lock out your elbows.
• Then slowly return to the starting position and repeat.
BICEP CURLS: Tones Arms and Shoulders
TRICEP KICK BACKS: Targets Triceps
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