How To Get An Effective Exercise Bike Workout

How To Get An Effective Exercise Bike Workout

Alongside the treadmill, the exercise bike is one of the oldest and most popular cardio machines found at the gym.

These handy trainers provide you the experience of riding a bike without ever having to leave indoors, so they’re great for commercial fitness centers or those who want to start their own personal gym at home.

Woman Training on a Stationary Bike

If you’re new to the world of home gym equipment, you might be looking for an effective exercise bike workout for beginners. These trainers are famously easy to use, so once you get a routine sorted you’ll notice the pounds coming off you instantly. With a nutritious diet and solid workout in place, you can be in the fittest shape of your life.

The Benefits Of A Stationary Bike Workout

For those sitting on the fence and trying to decide which piece of home gym equipment would be best for them, it might pay to look at how an exercise bike can benefit you. Using a stationary bike workout has a range of benefits, including:

Low Impact

When compared to some other gym machines, using an exercise bike is extremely easy on your joints. This is particularly useful for someone with an injury, or those new to their workout journey who might not be as fit as they’d hoped. A recumbent exercise bike workout is even less impact and can be better for those with back and hip problems too.

Money Saving

When you invest in a quality piece of gym equipment for home, you can save thousands over your lifetime on gym memberships and personal training. Just one exercise bike workout plan can be adjusted as your fitness levels increase, and always give you a new challenge to reach your fitness goals.


Not only is an exercise bike workout easy to do, but it’s a lot of fun as well. If you’re feeling bored with exercise alone, you can watch TV or read a book as you cycle so that you’re completely distracted from the task at hand.

Woman on a Spinning Stationary Bike

Weight Loss

The stationary bike weight loss results are astounding, with an average 30-minute session on one of these machines burning around 250-300 calories. To get an even more effective exercise bike cardio workout you can train in intervals and double the number of calories burned in that time.

The Best Stationary Bike Workout Plan For You

Depending on your level of fitness and workout goals, there’s an exercise plan out there for you to achieve them. With just your exercise bike, you can give yourself a challenging workout that’s enjoyable to perform. Whether you want something high intensity or low impact, you can do it all on this one simple trainer.

Low Impact Exercise Bike Routine

For those new to home health and fitness, it’s best to start on something low impact and enjoyable to get results. Just because you’re doing a low impact routine, though, doesn’t mean it’s going to be a walk in the park. To get real results, you’ll have to push yourself, but this ensures you do it in a safe and achievable way.

  • Start with a slow pedal so that you’re able to get your bearings on the exercise bike and use 10 minutes to work out how to comfortably ride the bike while giving yourself an effective workout.
  • In the next 10 minutes, increase the speed and resistance level of your exercise bike so that it becomes more of a challenge. Change the resistance to as hard as you can manage, and stick to the designated 10-minute mark you set yourself.
  • For the final 10 minutes, slow down slightly but don’t stop at all. You should still be working hard enough that you can just talk but find it uncomfortable to do so. Once done, come off the bike and perform some gentle static stretches before retiring.
using an indoor fitness exercise bike

HIIT Bike Workout

If you’re looking for more of a challenge, a stationary bike interval workout is the choice for you. By changing up your intensity as you pedal, you can get even better results than just cycling alone. These aren’t for the faint-hearted, though, so adjust the levels and resistance as you see fit. This workout moves through easy, moderate, hard, and all out, so figure out what each feels like for you.

  • Begin on easy and warm yourself and the bike up for five minutes, try to enjoy the leisurely ride before things get more intense.
  • Next move to a hard pace so it begins to feel like work, cycle for 30 seconds before then moving down to a moderate pace for another 30 seconds.
  • ​Do one minute at your easy pace, then shifting back to hard for a full minute this time and down to moderate for a minute.
  • Another minute on easy, and this time one full minute going all out before returning back to easy for another minute. Repeat these steps four times for a complete workout, and you’ll give yourself a stationary bike weight loss routine that will burn calories like never before.

Choosing A Quality Exercise Bike

Once you’ve decided that an exercise bike is the gym machine for you, your search can begin for a quality bike. Thankfully, there are hundreds of great options available to choose from so you can find something that suits your specifications.

Our Top Pick:

Schwinn 270 Recumbent Bike

Green Read Our In Depth Review Button
Red Check Latest Prices Button
Schwinn 270 Recumbent Bike

Our Rating

With such a crowded health and fitness market, the home gym equipment industry is exploding. While these used to be simple machines with expensive price tags, they now cater to people of all shapes and sizes, offering features and functions to make them more user-friendly and engaging than ever before.

With all of the benefits you can get from this one simple piece of equipment, it’s one of the smartest investments you’ll ever make. Whether you need to improve your strength and stamina and need to start slow or want a challenging and high-intensity workout to start your day, you can achieve anything with an exercise bike workout.

Leave a Comment: