Put on VR goggles and exercise!!!!!
This 20 min interval exercise will gives you general warm-up, and next cycle between equal periods (30 sec.) of biking at max intensity and biking at a recovery intensity.
Fast intensity is biking at 90-100% of your maximal exertion, with heavy breathing. Feel free to change resistance\tension on your device up to the max level.
Slow intensity is biking at 50-60% of you maximal exertion.