10 Best Bicycling Alternatives for Quad-Focused Cardio

Ranked Bicycling Alternatives

10 substitutes, ranked by how closely each one matches the Bicycling on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Stationary Bicycling

   99% match

   • Quads
   • Machine
   • Intermediate
   • Compound

   A straight swap when you want to keep working the quads.

   How to perform this exercise

   1. To begin, seat yourself on the bike and adjust the seat to your height.
   2. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: cycling, the same as the Bicycling
   • Primary muscle: quads, the same as the Bicycling
   • Equipment: a cardio machine, the same as the Bicycling
   • Body position: seated, the same as the Bicycling
2. 

   2. Recumbent Bike

   88% match

   • Quads
   • Machine
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the quads.

   How to perform this exercise

   1. To begin, seat yourself on the bike and adjust the seat to your height.
   2. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
   3. Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: cycling, the same as the Bicycling
   • Primary muscle: quads, the same as the Bicycling
   • Equipment: a cardio machine, the same as the Bicycling
   • Body position: seated, the same as the Bicycling
3. Play demonstration

   3. Air Bike

   80% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the abs rather than the quads.

   How to perform this exercise

   1. Lie flat on your back with your hands placed behind your head.
   2. Lift your legs off the ground and bend your knees at a 90-degree angle.
   3. Bring your right elbow towards your left knee while simultaneously straightening your right leg.
   4. Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg.
   5. Continue alternating sides in a pedaling motion for the desired number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: cycling, the same as the Bicycling
   • Primary muscle: abs, not quads
   • Equipment: a cardio machine, the same as the Bicycling
   • Body position: seated, the same as the Bicycling
4. 

   4. Elliptical Trainer

   79% match

   • Quads
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
   2. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Bicycling
   • Equipment: a cardio machine, the same as the Bicycling
   • Body position: standing, not seated
5. 

   5. Stairmaster

   79% match

   • Quads
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. To begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise.
   2. Pump your legs up and down in an established rhythm, driving the pedals down but not all the way to the floor. It is recommended that you maintain your grip on the handles so that you don't fall. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
   3. Stairmasters offer convenience, cardiovascular benefits, and usually have less impact than running outside. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Bicycling
   • Equipment: a cardio machine, the same as the Bicycling
   • Body position: standing, not seated
6. 

   6. Stationary Rowing

   78% match

   • Quads
   • Machine
   • Intermediate
   • Compound

   It still works the quads, through a different movement.

   How to perform this exercise

   1. To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
   2. There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles.
   3. The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Bicycling
   • Equipment: a cardio machine, the same as the Bicycling
   • Body position: seated, the same as the Bicycling
7. 

   7. Treadmill Jogging

   77% match

   • Quads
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
   2. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than jogging outside. A 150 lb person will burn almost 250 calories jogging for 30 minutes, compared to more than 450 calories running. Maintain proper posture as you jog, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Bicycling
   • Equipment: a cardio machine, the same as the Bicycling
   • Body position: standing, not seated
8. 

   8. Step Mill

   76% match

   • Quads
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you don't trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don't fall.
   2. Stepmills offer convenience, cardiovascular benefits, and usually have less impact than running outside while offering a similar rate of calories burned. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Bicycling
   • Equipment: a cardio machine, the same as the Bicycling
   • Body position: standing, not seated
9. Play demonstration

   9. Stationary Bike Run

   72% match

   • Cardio
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and position to ensure proper alignment.
   2. Place your feet on the pedals and secure them with the straps if available.
   3. Start pedaling at a comfortable pace.
   4. Maintain a steady rhythm and increase the resistance as desired.
   5. Engage your core muscles to maintain stability and proper posture.
   6. Continue pedaling for the desired duration of your workout.
   7. Gradually decrease the resistance and slow down before coming to a complete stop.
   8. Stretch your legs and cool down after the workout.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: cycling, the same as the Bicycling
   • Primary muscle: your heart and lungs, not quads
   • Equipment: a cardio machine, the same as the Bicycling
   • Body position: seated, the same as the Bicycling
10. Play demonstration

    10. Cycle Cross Trainer

    71% match

    • Cardio
    • Lever
    • Intermediate
    • Compound

    How to perform this exercise

    1. Adjust the seat height and position yourself on the cycle cross trainer.
    2. Place your feet on the pedals and grip the handlebars.
    3. Start pedaling in a smooth and controlled motion.
    4. Maintain a steady pace and increase the resistance if desired.
    5. Continue pedaling for the desired duration of your cardio workout.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches

    • Movement: cycling, the same as the Bicycling
    • Primary muscle: your heart and lungs, not quads
    • Equipment: a cardio machine, the same as the Bicycling
    • Body position: standing, not seated