Stationary bike workout plan for weight loss: 2022 update (2023)

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Cycling can not only strengthen the lungs and heart, but also improve the body's oxygen utilization.

More importantly, it can help you lose weight! Cycling outdoors is a great low-impact exercise, but some people aren't as comfortable with cycling.

The weather doesn't always cooperate either.

And that's the main reason why exercise bikes have been gaining popularity lately, both in gyms and among people who don't like going to the gym.

If used correctly, you can get a great workout. For adults aged 18 to 64, the World Health Organization (WHO) recommends getting at least 30 minutes of physical activity five days a week.

In this article, you will learn how an exercise bike can be effective, different workout plans for losing weight, etc.

let's dive

How much weight can you lose with an exercise bike?


  • 1 How much weight can you lose with an exercise bike?
  • 2 What is the best exercise to lose weight?
  • 3 stationary bike exercises to lose weight
    • 3.1 1. Interval Training
    • 3.2 2. Resistance training
    • 3.3 3. HIIT-Training
    • 3.4 4. Strength training
  • 4 How long will it take to lose weight?
  • 5 more advantages of the bicycle ergometer
  • 6 Summary

Stationary bike workout plan for weight loss: 2022 update (1)

In general, using a stationary bike for your weight loss efforts means you have a number of different options. If you can pedal steadily at a moderate pace, work a little harder on some of your weekly pedaling sessions.

(Video) How Long to Ride an Exercise Bike? (For Weight Loss & Muscle Gain)

And as you pedal your bike, consider increasing the resistance or level you use in two of your exercises. Continue at this increased intensity for 20-30 minutes, which will result in your heart rate increasing to about 75-85% of your maximum.

Even though you will huff and puff a lot, the effort will be worth it.

If you want to lose a pound of body weight, you need to burn about 3,500 more calories than you expend. That means a 125-pound person would need to bike between 5.5 and 8.5 hours a week to burn a pound of fat. And a 185-pound person would need to bike 3.5 to 5.5 hours a week to lose a pound.

A stationary bike can help you burn between 40 and 80 calories in just 10 minutes, depending on the time you exercise, heart rate, exercise intensity, and body weight.

It's an excellent way to remove excess fat from the lower body as it activates the calves, glutes, quadriceps and hamstrings.

What is the best exercise to lose weight?

You need to find the right bike to achieve your weight loss goals. A recumbent ergometer would be an ideal option for overweight people or beginners.

This is because there is less stress on your muscles and joints. First of all, you don't put a lot of strain on your joints when you pedal. This is how you increase your fitness with almost the same calorie burn.

Do you like interval training?

In this case, a spinning bike is best for you as you can switch between standing and sitting intervals, giving you a high-intensity workout.

Stationary bike exercises for weight loss

Stationary bike workout plan for weight loss: 2022 update (2)

Below is a detailed overview of some of the best workout plans to consider.

1. Interval Training

In general, a bike workout is key to any bike or weight loss workout. They offer tremendous aerobic benefits and burn countless calories. The best part is that you can do this both indoors and outdoors.

Try 6 30-second sprint attempts. You should start with a 10-minute warm-up, followed by your first 30-second sprint, and then rest 2-3 minutes after each break.

(Video) Cycling EVERYDAY For 30 Days

Begin by doing this 6 times, with a 10 minute steady state cool down cycle. Not only is it a great way to lose excess weight, it also improves your endurance by working in short, high-intensity sprints.

Once you start building more muscle and building your stamina and endurance, you can start increasing the duration of these sprints to 1 minute with 5 minutes rest and light pedaling in between.

Also, you can increase the number of rounds. It must not exceed one hour.

You should aim to do this workout 2-3 times a week to build and keep building your stamina. Also, don't forget to take rest days.

Constant interval training is amazing for burning calories and losing weight instead of exercising at a steady pace. It's arguably the greatest fat burning reward compared to most stationary bike workouts.

You can also train with your preferred effort, which includes:

  • Simply.Make sure your resistance feels like you are on a flat road with some baseline resistance. In other words, you move at a pace that you can sustain over a long period of time.
  • Moderate.Although you'll start to feel more resistance, it's still manageable. It also helps increase your heart rate and improve cardiovascular fitness. You can speak at this point, but not in full sentences.
  • Stand up.You will feel that you are working too, your breathing will become much heavier and your heart rate will increase. You should aim for medium to high resistance for each pause.
  • everything offGiving all your effort is everything here. You may feel your legs getting a little gelatinous. And if you can handle it, go for a high resistance!

This workout is a real fat burner:

  • Start by pedaling at a low intensity for about 5 to 10 minutes.
  • Switch to medium intensity for 3-5 minutes.
  • Alternate between high intensity for about 1-3 minutes and then medium intensity for 20-30 minutes.
  • Remember to cool down in a stable state for 5-10 minutes.

2. Resistance training

This is an essential stationary bike exercise to develop your riding skills. Improving your endurance can help you work relatively longer during your interval training and burn even more calories!

In addition, improving your endurance can also help improve your aerobic fitness.

It's best to ride at a steady pace for about an hour or two several days a week before beginning interval training.

You can even do this on your rest days between training intervals to build muscle and protect yourself from injury. Start with light pedaling for 10 minutes to warm up on the stationary bike, then move on to 45 to 60 minutes of steady cycling. You can even extend this time to exceed the limit.

And if you want to push the limits, try riding at a low intensity for at least two hours. It increases your heart rate by up to 70%. But to avoid boredom, doing it with friends or watching a good movie while exercising would be helpful.

3. HIIT-Training

Overall, a HIIT bike workout is one of the most common stationary bike workouts in the industry. First and foremost, prioritize high-intensity interval training, which is great for cardio and a great way to burn calories and shed a few pounds of body fat.

(Video) EXTREME Stationary Bike Weight Loss Workout. 30 Minutes. NOT For Beginners

So let's analyze this exercise:

  • Begin warming up by pedaling lightly at moderate resistance for about 4 minutes.
  • Between the 4-10 minute mark, try pedaling at high resistance for 15 seconds while pressing hard, then holding at low resistance for 15 seconds. Remember to take it easy, as low resistance is primarily for recovery, not training.
  • Do this for 4 bouts of high intensity for 15 seconds and then take a 15 second break.
  • Between 10 and 20 minutes, you should pedal with high resistance for 20 seconds while maintaining top speed with a 40-second recovery period between each interval.
  • You should do this by the 20th minute (about 6 rounds).
  • During the last five minutes, you should pedal with little resistance and allow time to cool down and allow your muscles to recover.

Make sure to combine this with some strength training and you'll soon notice weight loss and be fit as a fiddle.

4. Strength training

So what are some of the best bike exercises for strength training? let's find out

To build strength with every pedal stroke and promote fat loss, you need to maintain a zone 4-5.

The most effective way to increase your fitness level and strength is to climb steeply at a high resistance level for about 5 minutes, with 1-2 minute recovery periods.

You should do this several times a week, especially if you are a beginner, before you start with more intensive training or a higher fitness level.

How long will it take to lose weight?

Research has shown that you won't see results overnight. In most cases, it takes a few months for people to notice changes.

In general, if you are consistent with your training and eating right, it will take about a month to see your body change.

Several studies have shown that indoor cycling can actually help you lose weight. Consistency with your bike training is key! Try to ride a bike for at least 30 minutes every day.

Are there other benefits of using an exercise bike?

Other benefits of riding an exercise bike

Depending on the intensity of your workout, using your stationary bike can help burn a lot of calories. Simply put, the harder you pedal while keeping your heart rate in the fat burning zone for your age, the more calories you'll burn.

But in addition to helping you lose weight, you can expect other benefits:

  • Offers a low-impact workout.

It benefits the hip, knee and ankle joints by improving range of motion. It is also highly recommended for rehabilitation, especially after an ankle or knee sprain.

(Video) Advanced Stationary Bike Weight Loss Workout. 1 Hour HIIT CARDIO Workout

Cycling is generally easy on your body as it is a closed chain workout. It simply means it's connected to a fixed object, and in this case it's the pedals that put less pressure on the body. Overall, this closed chain makes it a subtle option for those who want an intense workout without putting too much strain on their joints.

  • Strengthens the leg and lower body muscles.

When you add speed and resistance to your routine, your body has to work even harder. The added resistance helps strengthen your legs, lower back, and glutes.

  • Improve cardiovascular training

We can all agree that cycling is an excellent way to get your heart pumping, increase your heart rate and allow your heart muscles to work harder to meet oxygen demands.

One study found that cycling to work helped reduce clinical cardiovascular risk factors in middle-aged men and women.

  • lower cholesterol

Proper exercise increases good cholesterol and ultimately lowers bad cholesterol. Such beneficial effects on cholesterol levels have been cited in numerous scientific studies. According to the American Heart Association, to lower bad low-density lipoprotein cholesterol levels, you should get at least 150 minutes of moderate-intensity exercise every week.

  • improves balance

The stationary bike not only improves balance but also helps improve coordination and gait. It can be especially helpful for the elderly to prevent falls and fractures.

  • Excellent for lungs and breathing capacity.

As you exercise, your heart tends to pump faster to deliver more oxygen to your muscles. This causes you to breathe faster to inhale more oxygen, increasing your lung capacity. Increased breathing generally exercises the lungs.

  • Safer than riding a bike

It's safe to say that unless you're on a designated bike lane, riding on freeways, city streets, and busy freeways can present obstacles and make steering difficult. Riding a stationary bike eliminates these dangers.


Movement is the key! However, your results will last much longer if you don't incorporate a healthy, calorie-controlled diet. A proper nutrition plan will help you achieve your muscle tone and weight loss goals by providing your body with the energy it needs.

By drinking plenty of water throughout the day, you can also boost your metabolism and prevent hunger.
Regular exercise on your stationary bike has tremendous benefits for your body, mood, and overall health. Movement is good for us.

This positive effect is psychological and beneficial for your body.

Exercise bikes are great for losing weight because they get you moving and ultimately burn a lot of calories. This, in turn, helps create or maintain a calorie deficit.

It is a very practical machine that takes up little space and gives great results without taking much time.

(Video) Running vs Cycling for Fat Loss - What’s More Effective?




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