Mix and match these exercises to create great workout routines for toning, which comes from building muscle and losing fat. This will require aerobic exercise, strength training, and a healthy diet.

As cyclists, most of us are probably already pretty fit. At least our bodies look ok. I mean, we typically aren’t obese. But, we all have that “trouble area” on our bodies, where the fat seems to go first and leave last. Maybe it’s our hips, butt, thighs, or abdomen. That's where workout routines for toning come in.

If you have trouble with storing fat in your stomach, it isn’t going to help much simply to do hundreds of crunches each and every day. The muscle is probably tone, but you can’t see it through the fat.

We need to perform aerobic exercise to burn fat, with some anaerobic thrown in for variety. Additionally, we need light strength training targeted to all of our muscles, not just a single group. This is what defines workout routines for toning.

So, here we go...

Warmup

You always want to complete a 10 – 20 minute aerobic warmup in the low aerobic heart rate zone (about 60% maximum heart rate). This gets your body ready for exercise and will help you to avoid any muscle strain when it comes to the strength portion of these workout routines for toning.
Strength

Studies have shown that completing the strength portion of your workout routine first can increase your metabolism and help burn calories at a much higher rate during your aerobic workout.

I like to perform either upper body or lower body exercises combined with core exercises. This way I can workout every day without overdoing any particular muscle group. The core can be worked daily as part of your workout routines for toning.

I also like to move directly from one exercise to another without much rest, typically referred to as a circuit. This keeps my heart beating close to the aerobic level. I do three circuits and vary the exercises in all three. In other words, I rarely do 3 sets of 10 as I typically will only complete one set of any exercise. This keeps it interesting.

Finally, I don’t like to go to the gym so prefer my exercises to be with body weight, exercise ball, exercise bands, yoga, or light dumbbells. I like to select compound vs. isolation exercises to get the best bang for my buck. Workout routines for toning do not need to include heavy weight.

Choose 3 or 4 exercises for each circuit and perform 3 circuits. Perform as many reps as you can comfortably complete. Remember the cardio workout is yet to come so don’t blow yourself out. You can do a full-body workout, just pay attention to your body and allow appropriate recovery between workouts of the same body part.

Upper Body

Pushups
Dips
Pullups
Arm Circles
Dumbbell Curls
Dumbbell Tricep Extensions
Dumbbell Military Press
Dumbbell Bench Press
Dumbbell Rows
Dumbbell Flyes
Dumbbell Shrugs


Lower Body

Squats
Toe Raises
Lunges
Exercise Ball Hamstring Curls
Exercise Band Hamstring Curls
Dumbbell Deadlift
Step Ups


Core

Crunches
Scissor Kicks
Exercise Ball Rollout
Back Extensions
Static Body Pike
Supermans
Not familiar with some of these exercises? A quick search on Google should show you how it’s done.

Cardio

Now, let’s hop on the bike for 20 – 30 minutes of cardio. Choose between aerobic and anaerobic depending on how rested you are. You probably want to skip days between anaerobic workouts to ensure full recovery. If you feel tired, always stick with the aerobic workout, or skip the entire day’s workout if necessary.

Aerobic

Simply spin in the aerobic training zone for the duration. I like to stay near the high-end of the zone for maximum effect.

Anaerobic

Complete 3 – 6 anaerobic interval sets pushing your heart rate to 80% of maximum or more for at least 30 seconds. Follow each interval with a rest period of at least 1 minute. Ensure your heart rate has descended to the aerobic level before starting the next interval.

Cooldown

Always follow your workout with 5 – 10 minutes on the bike (or other aerobic activity) in the low aerobic zone.

Stretching

Perform your stretching routine immediately after your workout if possible. This will give you maximum flexibility while your muscles are still warm and pliable. They will tense up if you just go crash on the couch. Stretch to the point just before discomfort and hold each for at least 30 seconds.

Diet

You will want to consume some carbohydrate and protein immediately after your workout to replenish your system. Follow that with a healthy meal within 3 hours.

Try to eat whole fresh foods as much as possible and stay away from fried foods and processed sugar. This advice applies all the time, not just after a workout.

This workout routine, coupled with a healthy diet, will tone your body. Complete it at least 3 times a week during the off season and once or twice when you are riding consistently.

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