5 Key Factors of Stationary Bike Workout for Weight Loss

stationary bike routine for weight loss

Hey everyone, welcome back! Today we are getting into 5 key factors of stationary bike workout for weight loss. It’s just how you go about it because a lot of people can spend a lot of time exercising on a bike and abandon that they aren’t making as much progress as the like. So we just like to demystify a lot of points on there and how the importance of cardio.

But other elements as well that are brought into that to help you lose weight because we don’t want you putting in a lot of effort on the bike. Then it not paying off you want all your hard work to pay off. We’re going to get right into the nitty-gritty of how to lose weight on an exercise bike because you definitely can.

5 Key Factors of Stationary Bike Weight Loss.

Let’s do it! First, We’re gonna bring it back a little bit and remove ourselves from actually losing we’re on an exercise bike and just talked about how you lose weight in general.

1. Calorie Deficit.

The key principle with losing weight it does come down to your calories and creating what’s called a calorie deficit. Which just means that you are pretty much eating fewer calories than you are burning throughout the day. So what comes into play here is with exercise races they help you burn more calories.

healthy high calorie foods
Healthy Calorie foods

They’ll help you increase how much energy you’re actually using throughout the day. It’s easier to create that a calorie deficit. So your bikes will help you create that. But it’s not wholeheartedly the main contributor to weight loss.

2. Exercise 3 Times a Week.

Next up actually with your exercise, now that we’ve got your calorie deficit in place. It’s how long do you need to exercise, how frequently are you going to exercise and another element of it is how intense you’re going to exercise when you do it. Because that place is a massive bearing on how you’re going to burn fat.

You don’t have to go in as all goons blur and when your waist size. You don’t have to be doing it every single day to reap the benefits. In fact, we don’t recommend it we recommend two or three times a week with cardio at the end of the day anything is beneficial. If you are doing the best home workouts to lose weight, adding this exercise bike is a good choice.

best stationary bike workout for fat loss
Exercise bike for weight loss

Anything that you can do and squeeze it in as and around your busy lifestyles is a huge benefit. But if you can try and get in three workouts a week that’s perfect. Just allow your muscles time to recover between those workouts as well. If there are 48 hours to recover that’s really good!

3. HIIT or LIIT.

Next is the duration of the stationary bike workout for weight loss and how intense you go into work inside that. You can either do it in two ways. You can work in short blasts but at high intensity or you can work over a longer duration a lower intensity.

The first example, HIIT training which is High-Intensity Interval Training. This means you can get a really good workout in and burn a lot of fat in a short space of time. So you can be working at your maximum intensity for about a minute. You’re working at 70 to 80 percent of your maximum effort as hard as you can.

Then you bring it back down and you rest for another minute. Then you’ll go back up to that high intensity for another minute and then bring it back down. Keep repeating that process generally for about 20 minutes.

stationary bike interval workout for weight loss
High-intensity interval training

By that point, you will be absolutely streaming as well and you’ll burn a lot of calories in that short space of time. Or you can do the low-intensity version. If you want to do a half an hour to a 40-minute bike workout or even longer.

Then you want to be working out more in the region of 40 to 50 percent of your working heart rate. Or a much lower intensity to keep you in that fat-burning zone. Otherwise, if you start to work at a high intensity over a long period, you will start to take stars from your muscle because your body tries to get the energy where it can. As quickly as it can!

So you can be taking the energy from places when you do it. As long as you’re working at a low intensity over a longer period and at a high-intensity over a short time, you’ll be maximizing how you burn fat most effectively.

4. Nutrition.

Next up is the most important point of all because putting in the effort on the bike it can all go to waste unfortunately if you get your nutrition wrong. Which everybody really hates to hear but unfortunately it’s never going to go away and it is the most pivotal point of your journey on stationary bike workout for weight loss.

You’re just changing your lifestyle as a whole we don’t see you like losing weight as one thing we see it as a lifestyle change. It’s really got to be a holistic view to actually changing around your lifestyle to help you reap the benefits of the effort that you put in.

We actually see a nutrition place about a 70% to 30% and kind of split on the importance of weight losses ago. One actual thing about it though is that carbs are the enemy, believe it or not. But we do recommend having them only a specific time.

healthy high carb foods
High carb foods that are healthy

So on your training days when you have been doing a workout routine, carbs great because your body and your muscles need those carbs to help fuel them. It’ll also help you make you feel more energized throughout the day as well.

If you can try and increase your carbon tic through your training days. Which is your pasture, bread, and rice that’s all okay, you’re good to go. Even porridge and have a little bit pre-workout and some more post-workout throughout the day as it works.

Then on your rest, is you want to try and reduce the carbs and get your energy from healthy fats. Which nuts, avocado and you’re looking at salmon is a really good source of it. There’s a lot of other different ways that you can get those healthy fat stores in as well.

Throughout this, you want a good protein intake and just keep a really close eye on your saturated fats and your sugar levels as well. Just to make sure they aren’t going too high. That’s a kind of broader overview of how to help get your nutrition in place to maximize the results from your stationary bike workouts for weight loss.

Read more: 3 Best Weight Loss Workout Plan for Beginners to Advanced

5. Type of Bike.

Next up is, what type of bike that you’re going to use. There’s roughly kind of four different types of bikes. Like the picture below is a dual-action bike. This is really effective for HIIT training for you because it can elevate heart rate really quickly. After all, you’re bringing in your upper body as well as you’re using it.

how to lose weight on a stationary bike
Dual-action bike

You’ll also have your prior bike which looks very similar to this. But it doesn’t have the movable arms on it. So you still sap off right but your arms are just fixed in one place. They’re really good for having generally built-in programs, multiple resistance levels, and cater for all depending on whether you want to work, quite high intensity, or low-intensity.

You also have Recumbent bikes that are set at a more horizontal position. Which places less stress on your knees and they have back support as well. If you have any back troubles, they’ll help support your back.

You can’t work a higher intensity with the recumbent bikes but they’re really good for that low-intensity style training. Maybe over longer periods of workout, so you learn intensity training.

Last but not least, you have your spinning bikes. These bikes are really good again for your HIIT training. But you can use them again for your low-intensity training as well. Your spinning bikes replicate road cycling really well so that’s generally what you’ll see in a lot of classes gyms spinner bikes.


To reap the benefits, you can lose weight on an exercise bike, absolutely but there’s a lot more going on there. So nutrition plays that all-important role in stationary bike workout for weight loss. But the exercise bike and having that fitness in place definitely fuels that and propagates that further.

That’s going to help push the process along. If you’re doing short workouts, you just need to work at a high intensity to really maximize your fat burn and the calories burn. If you’re working over a longer duration 30 to 40 minutes, just keep it a lower intensity.

Just find a bike the kind of aligns with how you want to exercise as well. A lot of them do come with different features built into them. But as long as you’re catering for what works for you and thinking about what your goals. A lot of the time you might not need all of those features that are there.

Read more: Best Way to Lose Weight for Men

If you just following these basic principles to help you reach your goal so you can glide change resistance levels to help maybe increase your muscle mass a little bit. So sometimes don’t be concerned if your actual wear isn’t dropping try not to get too fixated on your specific wear on the skills because sometimes you can increase your muscle mass but decrease your fat loss and muscle weighs more than fat.

Sometimes it can give you an indirect figure of you might not think you’re losing weight. But actually you are in the right places. You just turn up your muscle and increase in the density where you would like to see it as well. Try not to get too hung up on those skills because there can’t be an accurate reflection of where you are.

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