- Hi guys, I'm Tiana and today I'm gonna take you through a beginner workout on the Stamina upright bike. This is a beginner or getting started workout. If you're not comfortable with cycling or maybe this is your first time, this is a great place to start. We're gonna do a short warmup and then I'm gonna take you guys through a few interval exercises or rounds on the bike just so you guys can get used to how the bike works and if you're comfortable with cycling. Just a little bit faster. You still want to increase your heart rate but you wanna be able to carry on a conversation so this isn't super hard, just a little bit harder than your warmup. Great job, you guys. You can keep your hands off the handles. You can always use those handles if you want to. I may need to use the heart rate monitor or you just need to let your arms have a break. You can reach up there and grab those handles. On this next set, we're gonna drop down to a five so you're gonna be a little bit faster than the warmup but a little bit less than what you're doing now. Ten seconds, so go ahead and get nice and hard, here we go.