7 Reasons Why Exercise Bikes Are Good Workout Equipment For Weight Loss

Last updated on : June 25 2021

Woman at home on exercise bike

Article Summary

Committing to working out, especially with weight loss in mind, can be a difficult task. However, it doesn't have to be. 

Whether it's joint and muscle pain, inability to get to the gym, worry about which muscles to target, or any other reason, an exercise bike might be your perfect solution. 

Click on the links below to learn more.

Which Exercise Bike Is Best For Weight Loss?

Why Choose An Exercise Bike For Weight Loss

Workout Plans For Exercise Bikes



Which Exercise Bike Is Best For Weight Loss?

Today, many exercise bikes are on the market, ranging from upright bikes to recumbent bikes, dual-action bikes, and spin bikes. 

However, here are some of the most popular exercise bikes targeted explicitly at weight loss:

  • Pro Indoor Cycling Bike: This bike is a more heavy-duty cycling machine that's best for intense workouts. It's ideal for elite athletes and cycling professionals who want to quickly and efficiently meet their workout goals. 
  • SF-B1002 Indoor Bike: This is perfect for families who want to take advantage of regular workouts as it's well priced and offers many different features to suit the entire family. This bike is also one of the top-rated among its brand.  
  • 170 Upright Bike: This bike offers the most fun because it comes with built-in speakers and Bluetooth connectivity, allowing excellent music listening or movie watching capabilities while still getting a workout in. 
  • ExerWork 1000 Folding Exercise Bike: In the days of quarantine and working from home, the ExerWork bike is great because it offers a desk space to get work done while still pedaling away those calories. 
  • Folding Upright Magnetic Resistance Bike: A perfect choice for anyone who's limited on space but still wants to experience the benefits of an exercise bike in their home. This bike provides a comfortable cushioned seat that supports up to 300lbs. 
  • ME 709 Recumbent Exercise Bike: Recumbent exercise bikes are perfect for both beginners and the elderly because they provide a less intense workout and overall heightened comfort. 

Before choosing which exercise bike is best for you, it's essential to ask yourself the following questions:

  • What are your overall preferences?
  • What workout goals do you have in mind?
  • What are your current abilities?
  • Do you have a price range in mind? 
  • How much space do you have?

Once you're able to answer these questions, you can begin comparing and contrasting the different bikes on the market until you find which one is best for your particular needs and desires. 

Why Choose An Exercise Bike For Weight Loss

Girl measuring waist with tape measure

Here are seven reasons why the exercise bike you choose is going to be a good piece of equipment for your weight loss journey:

1. Increases Cardio Fitness

Cycling is an excellent example of a cardiovascular or aerobic workout, which means that it's an exercise that both gets the blood pumping and works for large muscle groups. The importance of including this kind of activity in your daily life is that it can improve blood and oxygen flow throughout the body, which benefits the body in multiple ways, including:

  • Improved memory
  • Lower blood pressure
  • Improved brain function
  • Better mood
  • Lower stress levels
  • Better sleep
  • Higher energy

Since exercise bikes are a form of endurance exercise, they're a great tool to improve the health of your heart. 

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2. Burns Body Fat

Exercise bikes also allow for high-intensity workouts, burning more calories efficiently, and helping build strength, which are two key factors that can lead to fat loss. 

With any weight loss plan, cycling should be combined with a healthy diet to increase weight loss. 

3. Low-impact Workout

It's often the high impact of workout classes or running that can deter a person from exercising efficiently. What's great about exercise bikes is that they offer a low-impact workout that still provides your desired weight loss results. 

Since exercise bikes offer low-impact workouts, they can cater to the needs of those who have joint issues or even injuries. Since your feet aren't lifting off the pedals when using an exercise bike, it's easier on the joints while still providing a challenging workout that's capable of delivering desired results. 

4. Aids In Overall Weight Loss

By utilizing a stationary bike in your workout routine, it may result in an overall weight loss.  

That said, the higher the intensity of your workout, the more calories you'll burn. Further, the more calories you burn, the more weight you're capable of losing.  

To illustrate calorie burn for a stationary bike: 

  • A moderate-intensity workout will burn around 413kcal
  • A high-intensity workout will burn roughly 620kcal
  • On the other hand, a very high-intensity workout will burn around 738kcal 

The main reason cycling is so beneficial to weight loss is that it burns calories and fat and tones and strengthens your legs, thighs, and buttocks.  

Pair that with a balanced diet, you'll be more than capable of reaching your weight goals.   

5. Safe Alternative To Road Cycling

There are many ways to incorporate outdoor cycling into your workout routine, and outdoor cycling can be a great form of exercise not only for your body but for your mind as well. 

However, exercise bikes can still provide a much safer alternative. 

Between unsafe drivers, inclement weather, uneven and slick road surfaces, or even wild animals, cycling outdoors can sometimes be intimidating. 

With exercise bikes, you can get the same kind of effective workout from the comfort and safety of your own home. 

6. Interval Training

Interval training, in general, has many benefits, including the following:

  • Burning more calories
  • Time-efficiency
  • Improvement of aerobic capabilities
  • No need for special equipment
  • Increased speed and endurance
  • Healthier heart

That said, exercise bikes are a great way to include interval training in your daily life or at least in your workout routines. 

Interval training provides alternating bursts of intense and then less intense exercise. This form of exercise not only burns a higher number of calories in less time, but it can also elevate overall cardio fitness. 

With the different kinds of stationary bikes currently available on the market, most of them give varied resistance levels, allowing you to jump from low, medium, to high intensities as you please.  

7. Strengthens Leg/Lower Body Muscles 

When the aim is to target legs, thighs, and buttocks, most people would first train with cycling. However, cycling can offer even more than merely strengthening legs because the full-body workout can tone arms, abs, and back muscles as well.

It's essential to keep in mind that resistance training on these bikes can be beneficial since you will see the most results as far as muscle gain goes, mostly when you set the resistance to higher levels. 

Some parts of the body will work out directly on an exercise bike, including the glutes, hamstrings, quadriceps, and calves. 

However, other body parts, including abdominals and back muscles, are used to maintain proper body position. Thus, we also train these muscles during the majority of your workout. 

Then, there are the biceps and triceps, which we use to a lesser extent during a cycling workout. But are still trained if you grip your handlebars to ensure an increase in your arms' use during your exercise routine. 

Workout Plans For Exercise Bikes

Pen and planner paper

There are many different exercise plans out there that can be utilized, depending on your specific goals.  

For example:

Beginners Workout

As a beginner, you want to start slow and then add time and intensity gradually. 

  • 5-10 minutes of pedaling at a low intensity
  • 5 minutes of medium intensity
  • 1-2 minutes of high-intensity
  • 5 minutes of medium intensity
  • Finish with 5 minutes of low-intensity pedaling

Weight Loss Workout 

A weight-loss workout on an exercise bike aims to burn calories and body fat by quickly switching up resistance levels. 

  • 5-10 minutes of low intensity pedaling
  • 3-5 minutes of medium intensity pedaling
  • For 20-30 minutes, alternate 1-3 minutes of high intensity and 3-5 minutes of medium intensity 
  • Finish with a 5-10-minute cool down at a low intensity 

Interval Training

As mentioned, interval training is excellent for boosting strength and stamina. Here's the sequence of interval training on an exercise bike:

  • 10 minutes at low intensity
  • 2 minutes at high intensity
  • 2 minutes at low intensity
  • 2 minutes at high intensity
  • 2 minutes at low intensity
  • 2 minutes at high intensity
  • 5-10-minute low-intensity cool down

With interval training, the more time you spend doing it, the more you can increase your intervals as you go. 

Do note that many exercise bike workouts exist, including those that come pre-programmed in different models. Still, what's most important when looking for a workout plan is deciding what your specific needs and goals are and tailoring a plan to suit those needs and goals.  


Row of stationary exercise bikes

As you can see, utilizing an exercise bike for weight loss is beneficial in many ways. Not only can it help shed pounds, but it may also improve your overall fitness and muscle strength. 

Plus, an exercise bike provides an outlet for an effective workout regardless of the weather, which means that there are no more excuses to stand in your way from starting on your weight loss journey. 

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