I just got back from a 30 minute intensive bike ride which not only gave me a great leg workout, it worked my abs, shoulders, triceps, back and chest.
Here are a few tips to keep in mind when aiming to optimize your bike ride for a total body/mind workout.

1. Let the hills be your friend
Hills are a great opportunity to get off your behind and start pedaling hard. Make sure you push with the ball of your foot so at to maximize the feel in your calves, glutes and hamstrings. By cycling upright it also forces you to use your chest and triceps, especially if you bend your arms and place your chest over the handlebars. As you are climbing uphill, your grip strength will automatically tighten, forcing your latissmus dorsi muscles (Lats) to contract, giving you an isometric back workout which burns calories fast. A hill climb of 1-3 minutes depending on your fitness levels will get your heart rate up and metabolism firing. Make sure you interval with some flat roads.

2. Choose a course that is mentally and physically stimulating
If you’re like me you like trees, green grass, and lots of winding roads. By choosing a course that you enjoy riding through, you’ll most likely ride for longer, burning more fat and improving your cardiovascular fitness. You should also vary your bike routes as much as possible. This keeps your workouts fresh and your mind and body guessing and exploring.

3. Keep the intensity high
Try to avoid red lights and traffic by riding through the quiet back streets of your neighbourhood, through parklands, or a designated bike course. This will keep you riding without a stop or interruption. You should also try to continue pedaling when riding downhill, to keep your legs working. If you feel like you’re pushing air, increase pedal tension by setting the bike into a lower gear.

4. Don’t try this at home
Always wear a helmet while riding. It makes for a much safer, secure and confident ride and believe it or not, cars are more likely to stay out of your way, treating you with the same respect they hopefully treat other vehicles. For a different type of core workout (but only do this if you have great balance and are away from any vehicles or danger - preferably in open space or on a stationary bike) try riding no hands. Place you hands behind your head for 30 seconds at a time, or longer if you’re on a stationary bike. While in that position, inhale through your nose and exhale to contract your abdominals.

5. Give your feet and knees a well deserved break
Walking and running can be strenuous on your knees and feet. Bike riding gives your feet and knees a break from the constant pavement pounding impact that these other aerobic activities often involve.
Your calves, quads and glutes get much more of an explosive (anaerobic) workout through cycling that one will not get from a basic jog. The anaerobic component of riding when performed properly, creates greater leg strength, power, muscle size and ability to burn fat more efficiently.

So what’s stopping you? Brush off those cobwebs, pump up those tires and get yourself out there for a 30 minute joy ride for starters. Then begin following my guidelines. Let me know how it went and we can work on ways to increase your intensity and improve your body.