While the Kettler Speed Pro Indoor Cycle does offer adjustable resistance it does not have pre-programmed workouts built into the unit.

Water workouts are one of the best forms of workouts. As you are in the water, you don't have any stress on your joints. The water resistance provides a tough workout.

The most effective workouts contain both strength and resistance training. The equipment needed should include free weights and some resistance bands.

Fred Schnell says, "Progressive Overload"

Some of the most famous workouts presented by Mari Winsor Pilates are rapid fire routines. These type of routines combine resistance and cardio which helps you burn fat and build muscle.