Here are some exercise bike workouts and tips for beginners:

1. Cardio Intervals: Alternate between high and low-intensity workouts.
2. Fat Burner: Challenge your body with new movements.
3. Drill Time: Avoid boredom by varying your routine.
4. Strength Training: Use stationary bikes to build and tone muscles. ^{exercisebike.net 1}

To start, warm up for 10 minutes, then do three to five rounds of six-minute work sets that get progressively more intense. Gauge the intensity based on your perceived exertion (RPE) and finish with a three-minute cooldown. ^{health.com 2}