Can You Lose Weight With Exercise Bike?

Reducing fat is an effective way to maintain your physical activity, fitness level, and overall functions. You can optimize fat loss and muscle maintenance using the right approach. Usually, we know exercise is an excellent way to do this, but using an exercise bike will be more effective. This is because riding on bikes helps to burn calories by creating a calorie deficit which is very important for weight loss.

Typically, riding an exercise bike, the average person can burn about 260 calories in a medium 30-minute ride. This exercise will contribute to your overall weight loss goal. Read this context if you are still confused about whether exercise bikes can lose weight. Here you can discover how exercise bikes contribute to weight loss.

Losing weight means primarily burning calories. The more calories you can burn from your body, the more weight you will lose. So, riding an exercise bike is an excellent method to lose weight. It burns about 100-500 calories a day to lose weight effectively.

In addition, workout on an exercise bike for losing weight is also a fun way to enhance endurance and overall fitness ability. Although manual workouts are not measurable, you can easily learn about calories burned by exercising on a bike.

Not only that, but you can also measure the speed, time, and distance you’ve covered on the exercise bike. Moreover, you can track your heartbeat every day and improve the next day. That way, you can better perceive losing weight using an exercise bike.

How Does an Exercise Bike Lose Weight?

Using an exercise bike is a great way to lose weight because it is a completely natural endeavor. It helps you achieve a healthy mood by burning more body fat. Now you may think about how cycling bike exercise works in your body.

Typically, while doing exercise on a bike, it eliminates extra fat from your lungs. It also helps to metabolize the triglycerides accumulated in the fat cells. As a result, the excess fat has been burned from your body.

Besides, when we inhale oxygen, it burns fat and expels waste through carbon dioxide. So, the breathing process that we do in cycling workouts acts as a half-fat burner.

Health Benefits of Using an Exercise Bike

Besides weight loss, exercising on a bike will allow you to get numerous health benefits. Below, we have pointed out the advantages of using an exercise bike.

Enhancement of cardiovascular fitness


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    • Increased muscle strength and flexibility
    • Good for stamina and strength
    • Improve joint mobility
    • Reduce the stress level
    • Posture improvement and coordination.
    • Intense as you want
    • Obesity and weight control
    • Disease prevention or management
    • Bone strengthened

    Different Types of Exercise Bike You Can Use for Losing Weight

    stationary bike

    You will find different exercise bikes in the online and offline markets. The most commonly used exercise bikes are upright, recumbent, and spinning. However, you may wonder what kind of exercise bike you should choose. For your help, here we have presented short information about these bikes.

    Upright Bike

    Upright exercise bikes are the best choice if you want to work your entire body. This type of bike has handlebars that engage your upper body muscles. Besides, upright bikes contain a larger seat than spin bikes, adding comfort. Using this bike is like riding a real bike, but it puts pressure on the back and arms.

    Recumbent Bike

    This type of exercise bike has a larger, more stable, and comfortable seat where you can easily go up and down. Riding on the recumbent bike, you will not feel like road cycling. If you are serious about losing weight, this bike is the best option that helps you exercise for a long time.

    Spinning Bike

    Using this bike will make you feel like actual cycling. This spinning bike has a medium seat and a high degree of intensity. Workouts with this bike effectively strengthen the calf, buttocks, abs, thighs, and shoulders. This can be uncomfortable if you are a newbie.

    After considering the features of these bikes, we can state that recumbent exercise bikes are perfect for weight loss, especially for beginners. This is because this bike doesn’t pressure your joints much as well as they are relatively comfortable. Most importantly, a recumbent bike helps to burn calories effectively. But the choice is yours. Choosing an exercise bike depends entirely on your lifestyle and environment.

    How to Use an Exercise Bike to Lose Weight?

    If you really like to reduce weight, using an exercise bike would be the best option. Getting the maximum benefits from the exercise bike, you should know how to use the bike properly. We’ve outlined the steps to use an exercise bike below for your convenience.

    • First, get on the bike and start pedaling at very low intensity for 5 minutes.
    • After that, slowly switch to medium intensity and keep cycling for 5-8 minutes.
    • If you think you can maintain this speed, switch from medium to high-level intensity. Continue workouts for the next 10 minutes.
    • Lastly, you can come down after 10 minutes of low-intensity cycling.

    How Much Weight Can You Lose on an Exercise Bike?

    a man on a stationary bike

    Weight loss is a long journey, but the journey will be short through an exercise bike regularly used. So, you will have to follow a daily routine to maintain your fitness. At the same time, the amount of weight loss really depends on various factors like gender, weight, age, the intensity of the workout, frequency or duration of exercise.

    However, according to the Mayo Clinic, a person will be able to reduce 3500 calories per week if they follow all healthy habits. It means that anyone can lose one pound per week by working out on an exercise bike. For example, if a person is 155 pounds, she/he can lose 1 pound by exercising for 7 hours on a bike.

    Remember, being underweight means burning more calories. On the contrary, a person with 155 pounds can lose 260 calories by only 30 minutes exercising on a bike, according to Harvard Health. Consequently, riding a bike is not considered less effective for weight loss.

    Routine You Can Follow to Weight Loss

    Exercise techniques on a bike depend entirely on your choice. But most physicians advise doing exercise in 3 ways that we have demonstrated below. Check out this section; you may find one that suits you.

    Light Cycling

    You should ride lightly if your heart rate is 35 to 54 percent of your maximum heart rate. Light riding will help you burn around 387 calories per hour when you weigh 155 pounds. Burning 3,500 calories can help you lose one pound of fat.

    Medium Cycling

    If your heart rate is between 55 and 69 percent of your maximum heart rate, then you should go for a cycle moderately. This will help you to lose 493 calories per hour if your weight is around 155 pounds. Besides, 604 calories burned is also possible if you weigh 190 pounds.

    Strong Cycling

    If riding is your hobby, you can follow strong cycling methods. This is suitable for people whose heart beats 70 to 89 percent of the maximum heart rate. Cycling vigorously will help you burn 739 calories per hour if you weigh 155 pounds.


    Using an exercise bike is one of the best ways to reduce unwanted fat from your body. Along with losing weight, riding a bike will help you to tone your muscles and body fitness. Besides, the more you ride on this bike, the more endurance you will have to work longer and lose more weight.

    Typically, an exercise bike will help you burn around 100-500 calories each day. And regularly using a bike will help you eventually lose weight. However, you will get more benefits from using a bike like cardiovascular, stamina, muscles, strength, and many more.


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