Bicycle Crunches

Beginner
Full Body Box or Platform
Yoga

Benefits

Improves hip power and cardiovascular fitness

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 25 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
52
Average BPM
163
98% of max
Max BPM
167

Heart Rate Reserve: 97% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,808
Calories
271.9g
Carbs
108.4g
Protein
72.8g
Fats

Micronutrients

Sugar: 41.2g
Sodium: 590.8mg
Cholesterol: 105.3mg
Serving: 381.4g

Meal Preparation

Method: Roasted
Prep: 27 min
Cook: 121 min

Calorie Balance Analysis

Calorie Intake
1,808
from food
Calories Burned
922
during workout
Net Balance: +886 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~848 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
20 years
Gender
Female
Weight
71.5 kg
Height
1.69 m
BMI
25.0
Overweight
Body Fat
27.1%
Lean Mass
52.1 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.3 liters of water daily.

Related Exercises