"Indoor bike workouts are great for your joints and are one of the best ways to get a killer cardio workout," Holly told POPSUGAR. To start, warm up for five minutes at a moderate speed and intensity, then move on to intervals. "Amp up your speed so you're going as fast as you can for 30 seconds, then recover for one minute, then back to a spin sprint for 30 seconds," Holly explained. "Try sticking to this pattern for the next 25 minutes, then cool down for five minutes at the speed of your recovery pace." Once you've got the intervals down, try one of these indoor bike workouts: