Utah Trikes Site Banner
Nationwide Sales & Service
Mon-Fri 9-5
Toll Free: 866-446-2065


Rev Up Fitness: Your Ultimate Recumbent Trike Workout Program

Did you know that getting fit doesn't have to be hard or boring? A recumbent trike workout program can change how you think about exercise. In this blog, we're diving into different programs that make working out fun and effective. We'll also spotlight the top recumbent bike models that we have here at Utah Trikes. These trikes are designed for comfort and performance, making your fitness journey enjoyable.

We're going to learn more about the benefits of recumbent biking, how to pick the right program for you, and why our store offers some of the best options out there. Whether you're new to exercise or looking for something new, this post has something for everyone. Get ready to pedal your way to better health with ease and confidence.

Best Recumbent Trike Workout Programs

Recumbent bikes are a fantastic way to get fit, offering a comfortable, low-impact workout that's easy on the joints. Whether you're new to exercise or looking for a gentle way to stay active, recumbent trike workout programs can be tailored to suit your needs. Here's how to make the most of them.

Beginner's Program

If you're new to recumbent triking, start with a simple routine. Exercise for 10 to 15 minutes at a slow speed. The aim is to get used to the trike and build your endurance. Do this 3 to 4 times a week. As it gets easier, gradually increase your time or speed.

Week 1 to 2:

- Start with 10-15 minutes per session.
- Get comfortable with the bike. Start slow.
- 3-4 times a week.


- Add 5 minutes to your workout each week.
- Once you can comfortably do 20 minutes, start to increase speed and resistance slightly.

Cardio Workout

For improving your heart health, a cardio-focused program is fantastic. After warming up, alternate between 1 minute of high-intensity pedaling and 1-2 minutes of relaxed pedaling. Repeat this cycle for 20 to 30 minutes. This kind of interval training boosts your heart rate and burns more calories.

Week 3 to 6:

- Aim for 20-30 minutes per session.
- Start varying your speed. Include intervals where you pedal faster for 1-2 minutes, then slow down for recovery.
- 4-5 times a week.


Gradually increase the length of your fast intervals and the resistance level.

Weight Loss Program

Aiming to shed some pounds with your new recumbent bike workout program? Mix longer sessions with high-intensity intervals. Start with a 5-minute warm-up. Then, do 5 minutes of pedaling at a high resistance level, followed by 5 minutes at a lower resistance. Keep alternating for about 45 minutes to an hour. This method helps burn calories and fat efficiently.

Week 7 and Beyond:

- 45-60 minutes per session.
- Incorporate longer intervals of high intensity, followed by short recovery periods. Try conquering some hills.
- 5-6 times a week.


Adjust the intensity and duration based on your fitness goals. Consider doing one long, steady-state ride weekly to build endurance.

Strength and Endurance Program

To build muscle and stamina, focus on riding in areas with inclines. After warming up, try and ride in places with for more resistance for 5-10 minutes, then switch to a flatter terrain for 5 minutes. Repeat this pattern for 30 to 60 minutes. This program strengthens your legs and improves your overall endurance.

Fat Loss Focus:

High-Intensity Interval Training (HIIT) is great for burning fat. Do short bursts of high effort followed by rest periods. For example, 30 seconds of hard pedaling followed by 1 minute of easy recovery, repeated for 20-30 minutes.

Strength and Tone:

For high-resistance workouts, try riding in areas with steep inclines or that have previously been challenging for you. This helps build muscle strength, especially in your legs and glutes. Aim for sessions that include 5-10 minutes of high-resistance pedaling, interspersed with easier recovery periods.

Active Recovery Program

On your rest days, a gentle recumbent bike session can help with recovery. ride in an easy area and pedal lightly, so your body doesn’t get sore easily.

Other Recumbent Bike Facts To Know Before Your Program

What Part of the Body Does a Recumbent Bike Target?

A recumbent trike primarily targets the lower body. You'll work your quadriceps, hamstrings, calves, and glutes. Because of the sitting position, there's also some engagement of the lower abdominal muscles, especially if you maintain good posture and use proper form. However, it's mainly a workout for your legs and cardiovascular system.

Is It OK to Use a Trike Every Day?

Yes, it's okay to use a recumbent bike every day, especially if you're enjoying it and not pushing too hard. The key is to listen to your body. If you feel pain or too much soreness, take a break. For beginners, starting with shorter sessions and gradually increasing the duration as you get more comfortable is a good approach. It's all about balance and ensuring you're not overdoing it.

How Long Should You Exercise on a Trike?

For most people, aiming for about 30 minutes a day is a good goal. If you're just starting, you might begin with 10 to 15 minutes and slowly build up. Those more experienced or looking for more intense workouts might go for 45 minutes to an hour or more. Remember, the quality of your workout matters more than the length. It's better to do a solid 20 minutes than an hour where you're not really pushing yourself.

Is a Trike Better Than Walking?

Both triking and walking are excellent forms of exercise, but they have different benefits. Recumbent triking has a lower impact, making it easier on your joints, and you can adjust the your ride to work for you. Walking is more accessible and works your body in a natural, weight-bearing way. The best choice depends on your personal preferences, fitness goals, and physical condition.

Reasons Why You Need a Recumbent Bike

Comfort While Exercising

Recumbent bikes are great because they let you sit back comfortably while you pedal. Imagine sitting in a chair with back support, but your legs are moving. This is more comfortable than traditional bikes where you have to hunch over the handlebars. Your back won't hurt after a workout, making it easier to exercise longer.

Safe for Your Joints

Trikes are super gentle on your knees and ankles. When you pedal on a recumbent bike, your legs move in a smooth, circular motion. This means less strain on your joints compared to running or using an upright bike. It's like walking on air, but you're actually burning calories and getting stronger.

Good for All Fitness Levels

Whether you're just starting to exercise or you've been active for years, a recumbent bike can be adjusted to fit your fitness level. You can change the gears to make pedaling easier or harder. So, if your grandma and a professional athlete wanted to use it, they both could, just in different settings.

Low-impact But Effective Workouts

Even though sitting down makes it feel easier, you're still getting a solid workout. Your heart rate goes up, you're burning calories, and you're strengthening your legs and lower body. It's a win-win situation where you can watch an entire season of your show and still say you worked out today.

Choosing the Ideal Recumbent Trike for Yourself

Choosing the ideal recumbent bike for yourself involves considering several factors to ensure you get a trike that suits your needs and preferences. Here's a list of things to consider:

- Determine your budget
- Consider your fitness level
- Think about where you will ride
- Look at the seat comfort
- Check the weight capacity
- Decide on the number of speeds
- Assess storage and portability needs
- Read reviews and test ride
- Consider the bike’s adjustability

Choosing a recumbent trike is about finding the right balance between comfort, functionality, and price. Whether you're riding for fitness, enjoyment, or commuting, taking the time to consider these aspects will help you select a trike that brings joy and utility to your rides.

Explore Our Leading Recumbent Bikes From Utah Trikes

Whatever recumbent bike workout programs you’re thinking of starting with, Utah Trikes is the best shop, offering a range of models designed to enhance your riding experience. Let's dive into some of our top makes and models that redefine comfort, performance, and innovation on three wheels.

Catrike Dumont Model

A marvel of engineering, our Catrike Dumont offers an unparalleled riding experience. It's the first American-made folding full-suspension recumbent trike, combining comfort with convenience.

The Dumont features full front and rear suspension for a buttery smooth ride, a larger 26-inch rear wheel for enhanced performance, and a folding frame that makes transportation and storage a breeze. Designed for both the urban adventurer and the long-distance rider, this bike ensures a comfortable ride on paved paths and light trails.

SunSeeker Fat Tad CXS

This trike is a crazy value. This trike features: Rear coil-over suspension and integrated front suspension, all wheel 4 inch fat tires, 24 speeds and its just plain awesome. Seriously, this is one of the funnest recumbent trikes for sale.

ICE Adventure HD

The ICE Adventure HD applies the engineering, design and functionality of the standard ICE Adventure range, but with more generous sizing. The Adventure HD now features new designed handlebars which allow for a wider, roomier cockpit, an easy access swept cruciform, a new Ergo-Luxe ultimate in comfort mesh seat and a new handlebar clamping system with super secure indexed clamps ensuring easy alignment when unfolding and solid handlebar positioning.

Ready To Ride With Us?

Our store Utah Trikes is not just the #1 online trike retailer in the world; it's a haven for trike enthusiasts seeking personalized, high-quality service. We pride ourselves on creating the perfect bike for each rider through meticulous adjustment and customization. With a commitment to innovation, our store offers a catalog filled with the newest and best-quality trikes available.

If you're interested in getting your own trike or simply want to learn more, we invite you to schedule an appointment. Whether online, over the phone, or in person at our shop in Springville, Utah, we’re eager to assist you every step of the way. From powder coating, manufacturing, tune ups, our team does it all in our custom shop, ensuring you get a trike that's perfectly tailored to your needs.

Contact us now and join the ranks of satisfied riders who've found their perfect match at Utah Trikes. Your journey starts here!

UtahTrikes.com is a wholly owned subsidiary of Guy Graphics, Inc.
Copyright © 2006-2024 All Rights Reserved.
Materials on this site may not be used without express written permission.