Exercise Bike Workout for Weight Loss

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Exercise bikes are one of the most popular cardio-machines to have at home. They offer you many health and fitness benefits, from weight loss right through toning and strengthening your legs. Like most cardio machines, exercise bikes are a fun and effective way to consume calories. That’s made even better by improving your endurance and overall fitness ability as well. Today we will discuss exercise bike workout for weight loss.

A great thing about exercising on cardio machines too is you can monitor the number of calories consumed during a workout. That’s awesome for making that calorie burn easier to monitor! If you use them with other kits too, such as fitness trackers or calorie counters, you’ll be able to really get a good insight, but back to bikes.

Exercise Bike Workout for Weight Loss

Exercise bikes are excellent equipment. They give you an opportunity to consume fat deposits in various parts of your body. You’d just need to hop on your exercise bike. Pedal leisurely while doing other things like watching News, Sports or TV shows. That alone is enough to help get rid of excess fat from your body. Your fitness level doesn’t matter as exercise bikes are designed for virtually everyone. According to Exercisebikeadvisor – working out on an exercise bike allows you to burn a remarkable amount of calories. You’ll achieve that without overexerting yourself.

Perform Interval Training

Steady-state exercise gets you started with fat loss, while high-intensity intervals turn up your fat-consuming engine. The American Council on Exercise advises that interval training burns more calories in less time and increases the production of fat-burning hormones.

Every exercise you do shouldn’t involve HIIT or high-intensity interval training. Consider doing 2-3 HIIT exercises on the bike per week, using these in the place of steady high-intensity workouts. Other days should still consist of moderate-intensity pedaling, or you’ll risk burning out.

15-minute exercise bike workout

  • Start with a 5min warm-up, going at a fast speed with low resistance.
  • For the next 5min cycle fastly, alternating between sitting and standing every 30sec.
  • For your final push, increase the resistance and cycle as fast as you can for 1min.
  • Finish with a 4min warm-down, slowing bringing off the resistance until it’s off.

30-minute exercise bike workout

This is a Tabata-style exercise, so you work in blocks of 20sec all-out effort and 10sec recovery.

  • Start with a 5min warm-up, going at a fast speed with low resistance.
  • Cycle for 20sec with medium resistance, at that point lower the resistance for 10sec. Repeat 8 times, then recover for 1min by cycling with low resistance.
  • Repeat step 2 three more times.
  • Warm down for 5min cycling gradually, removing resistance gradually until it’s off.

45-minute exercise bike workout

For some extra upper-body work, have a pair of light dumbbells handy to use during this exercise.

  • Start with a 5min warm-up, going at a fast speed with low resistance.
  • Get out of the saddle and cycle standing for 5min, at a medium speed and medium resistance.
  • Switch to light resistance and cycle as fast as you can for 2min, then sit down on the saddle, and maintain the same pace and resistance for 3min.
  • Add a touch more resistance and repeat step 3.
  • Cycling standing for 1min at a fast pace with high resistance.
  • Move back to seated for 3min at a fast pace, with light resistance.
  • Back to standing for 5min at a medium pace with high resistance.
  • Sit down for 2min and cycle at a medium pace with light resistance. During this step, grab your dumbbells and perform dumbbell curls.
  • Pick up the pace and cycle fast with light resistance for 5min.
  • Slowly add resistance while maintaining your pace for 4min – you should be struggling to pedal by the end.
  • Remove all resistance and warm down by slowing your pace over the course of 5min.

 

Safety tips:

Exercise bikes are safer than riding a bike out on the road, but there are still safety concerns to consider:

  • You may develop muscle fatigue or injury from repetitive motion or from using poor form.
  • You could fall off the bike or injure yourself if you don’t balance yourself correctly.

To stay safe with an exercise bike workout, keep these tips in mind:

  • Always position your body correctly and use the appropriate form. If you’re not sure about the right position or correct form, ask a certified personal trainer for help.
  • Take a break to allow your body time to recover if you develop any pain or muscle aches from cycling.
  • Don’t exert yourself beyond your own limits, especially when cycling in a group class. Don’t feel compelled to keep up with the group. It can be dangerous to push yourself too hard, especially if you’re new to exercising.
  • Consult with your doctor if you have issues with your balance, blood pressure, or heart health to ensure an exercise bike workout is safe for you.

Final Verdict

That is an exercise bike workout for weight loss. Research proves that overweight people can consume calories at faster rates using an exercise bike. Those who work out longer and with lots of intensity can consume more of them. Exercise for 30 minutes every day and you’ll lose a considerable weight amount. Strive to skip indulgences and keep up a healthy diet.

 

You’re probably going to maintain your weight if you’re able to lose it gradually. To achieve satisfying results, ride your exercise bike regularly. Work out every week, at least 4-5 days per week. Your workout intensity and current weight decide how much weight loss you can achieve.

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