Exercise bike workouts?

[WisestIsShe]

The is an exercise bike at the end of my bed which at the moment is more of a valet stand. I've used it before but never really felt like it improved my fitness, more toned up my legs. I've loads of time at the moment and can't go anywhere so thought it might be an idea to get back on it.
Can anyone please suggest workouts eg on you tube that would help me increase my fitness. I'm 40 ish, fat ish, and not fit at all.
Thanks.

You would do well with an interval training workout, so try to find one of those. To give you an idea it might be something like warm up for five minutes, go flat out 30 seconds, then normal 1.5 minutes, repeat a further 9 times and then cool down five minutes. Concentrate on a high cadence (rotations per minute) rather than "mashing" your gears at a high resistance. You can slightly increase resistance as you get stronger.

@Splodgetastic thanks for the advice. I'll have a look in the morning.