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Exercise bikes are great alternatives to treadmills and elliptical machines, especially if you want to enhance your cardio workout routines. But you can’t just go and ride the bike without knowing how to do it properly, right?
To get the most out of your cycling sessions and avoid potential injuries, it’s crucial to follow structured workout plans that suit your fitness level and goals.
As you might have suggested already we’ve got you covered. We compiled the inclusive “6 Best Exercise Bike Workouts” for everyone’s different needs.
At this point, I’m assuming you own at least one exercise bike. Don’t? I strongly suggest you take a look at this article where we have compiled the best exercise bikes on the market. “The 6 Best Exercise Bikes for Home – 2024 Updated” Even if you have an exercise bike, I recommend looking at the article because you might want to change the old one.
Why Trust Our Workout Plans on Exercise Bikes?
Healthy Bodies 101 is an organization that has been reviewing and selecting cardio equipment for more than 1 year. Our articles are written by Dr. Mehmet Eren Aksu (who has been using, and blogging about fitness and cardio machines for over 2 years, also actively doing personal training through the internet. ) Dr. Aksu uses his medical expertise and fitness experience to write articles.
Medical Disclaimer:
Before starting any exercise program, including the workouts described in this post, please consult with your healthcare provider. This is particularly important for individuals with cardiovascular diseases, those who faint regularly, or anyone with medical conditions that could prevent safe exercise. These workouts are designed for generally healthy individuals and may not be suitable for everyone. Exercise can pose significant health risks to individuals with pre-existing medical conditions, and professional medical advice is essential to determine the appropriateness of these activities for your personal health circumstances. Always prioritize your safety and well-being by seeking guidance from a medical professional before beginning any new fitness regimen.
Let’s move on to the workouts without keeping you waiting too long…
1. Exercise Bike Workouts for Beginners
Quick Tip: The workouts are prepared assuming your bike has 8 resistance settings. If your exercise bike has fewer or more resistance options, you can make adjustments in proportion.
Good For: Build foundational fitness and get accustomed to using the exercise bike.
Duration: 30 minutes
| Workout 1 | |
|---|---|
| Workout Difficulty | Beginner |
| Workout Time | Total of 30 minutes (Includes warm-up and cooldown) |
| Warm-Up (5 Minutes) | Pedal at a low resistance (1-2) and an easy pace to get your blood flowing. |
| Steady Ride (10 Minutes) | Increase the resistance to a moderate level (3-4). |
| Interval 1 (1 Minute) | 1 minute of high resistance (5-6) with faster pedaling. |
| Interval 2 (2 Minutes) | 2 minutes of low resistance (1-2) for recovery. |
| Repeat | Repeat Intervals 3 times. Rest 20 seconds between each session. |
| Cool Down (5 Minutes) | Decrease the resistance to the lower setting. (1-2) |
We designed this workout plan to provide a balanced and effective exercise routine, enhancing both your cardiovascular fitness and metabolic rate. Starting with a 5-minute warm-up at low resistance gets your blood flowing and prepares your muscles, reducing the risk of injury.
“The majority of these showed that performance was improved after a warm-up (79%), with 3% showing no change at all in performance, and 17% finding that the warm-up had a negative impact upon the performance.”
Fradkin, Andrea J1; Zazryn, Tsharni R2; Smoliga, James M3. Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis. Journal of Strength and Conditioning Research 24(1):p 140-148, January 2010.
A steady ride at moderate resistance builds endurance and aerobic capacity. At the same time, the high-resistance intervals boost your heart rate and challenge your muscles, significantly improving cardiovascular health and calorie burn.
Finally, a cool down with low resistance gradually decreases your heart rate and aids muscle recovery, ensuring a safe transition back to rest.
2. Exercise Bike Workouts for Gym Rats
Good For: High-intensity workout to challenge gym rats.
Duration: 45 minutes
| Workout 2 | |
|---|---|
| Workout Difficulty | Intermediate-Advanced |
| Workout Time | Total of 45 minutes (Includes warm-up and cooldown) |
| Warm-Up (5 Minutes) | Pedal at a moderate pace with low resistance (2-3). |
| Pyramid Intervals (21 minutes) | 1 minute high resistance (6) + fast pedaling. 1 minute medium resistance (4) + moderate pace. 2 minutes high resistance (6) + fast pedaling. 2 minutes medium resistance (4) + moderate pace. 3 minutes high resistance (6) + fast pedaling. 3 minutes medium resistance (4) + moderate pace. Reverse the pyramid to the end. |
| Steady Climb (10 minutes) | Gradually increase resistance every 2 minutes (starting at 3 up to 7). |
| Sprint Finish (4 minutes) | 30-second all-out sprint with high resistance (7-8). 30 seconds of easy pedaling with low resistance (2). Repeat 4 times. |
| Cool Down (5 Minutes) | Decrease the resistance to the lower setting. (1-2) |
I can hear some of you say “I can handle that. What’s the deal?”. But I advise you to rest at least 30 seconds between the intervals and sessions.
“By having good recovery time between intervals, the aim is to be fresher and do the intervals with less acidosis in the blood (e.g. lactic acid). This enables higher efforts and puts less strain on muscles from working in a more acidic environment.”
Cycling Uphill – 2015
3. Exercise Bike Workouts for Seniors
Good For: Low-impact workout to improve cardiovascular health and maintain mobility.
Duration: 30 minutes
| Workout 3 | |
|---|---|
| Workout Difficulty | Beginner |
| Workout Time | Total of 30 minutes (Includes warm-up and cooldown) |
| Warm-Up (5 Minutes) | Pedal at a low resistance (1-2) and an easy pace to get your blood flowing. |
| Steady Ride (10 minutes) | Increase resistance to a comfortable level (2-3). |
| Gentle Intervals (10 minutes) | 1-minute medium resistance (3) + slightly faster pedaling. 2 minutes low resistance (1-2) for recovery. Repeat 3 times with 20 seconds of rest between the sets. |
| Cool Down (5 Minutes) | Decrease the resistance to the lower setting. (1-2) |
We know that outdoor cycling can be dangerous for elderly people. Older people, especially those with osteoporosis, are more fragile than normal healthy individuals. Therefore, indoor cycling seems to be a better choice for seniors. Some recently published studies have shown that elderly people who use outdoor bicycles have a higher risk of serious injury.
4. Exercise Bike Workouts for Bikers
Good For: Mimic road biking conditions to improve endurance and strength.
Duration: 45 minutes
| Workout 4 | |
|---|---|
| Workout Difficulty | Advanced |
| Workout Time | Total of 45 minutes (Includes warm-up and cooldown) |
| Warm-Up (5 Minutes) | Easy pedaling at low resistance (2-3). |
| Hill Climb Simulation (20 minutes) | Alternate between 3 minutes of high resistance (6-7) to simulate climbing. 2 minutes of moderate resistance (4) to simulate flat terrain. Repeat 4 times. |
| Endurance Ride (15 minutes) | Maintain a steady pace with moderate resistance (4-5). Focus on maintaining a consistent cadence. |
| Sprint Finish (5 minutes) | 30-second sprint with high resistance (6-7). 30 seconds of easy pedaling with low resistance (2). Repeat 5 times. |
| Cool Down (5 Minutes) | Decrease the resistance to the lower setting. (1-2) |
Creating a program specifically for bikers is about keeping you in top shape regardless of season or weather. Indoor cycling is a great way to stay fit when outdoor conditions aren’t ideal, ensuring you’re always ready for that next big ride.
This program focuses on maintaining and improving your cycling-specific fitness, targeting the muscles and endurance you need on the road or trail.
Plus, it offers a safe, controlled environment free from traffic and bad weather, which makes sticking to your training routine easier and more enjoyable.
We know outdoor biking has some challenges like unexpected hills, rocky roads, etc. So, we prepared our exercise bike workout plan accordingly.
5. Intermediate Exercise Bike Workouts
Good For: Enhance endurance and introduce interval training for intermediate fitness levels.
Duration: 40 minutes
| Workout 5 | |
|---|---|
| Workout Difficulty | Intermediate |
| Workout Time | Total of 40 minutes (Includes warm-up and cooldown) |
| Warm-Up (5 Minutes) | Pedal at a moderate pace with low resistance (2-3). |
| Intervals (15 minutes) | 2 minutes high resistance (6) + fast pedaling. 2 minutes low resistance (2) for recovery. Repeat 4 times. |
| Hill Climbs (5 minutes) | Increase resistance every minute (starting at 3, ending at 7). Steady pace throughout. |
| Cool Down (5 Minutes) | Easy pedaling with low resistance (1-2). |
Brand: Peloton
Model Name: Original Peloton Bike
Style: Indoor Stationary Exercise Bike
Color: Black
Material: Alloy Steel
Dimensions: 51″D x 24″W x 51.25″H
Weight Capacity: 297 Pounds
Stride Length: Not applicable
Resistance Levels: 100
Item Weight: 135 Pounds
Warranty: One Year
6. Advanced Exercise Bike Workouts
Good For: High-intensity and challenging workout for advanced fitness levels.
Duration: 60 minutes
| Workout 6 | |
|---|---|
| Workout Difficulty | Advanced |
| Workout Time | Total of 60 minutes (Includes warm-up and cooldown) |
| Warm-Up (10 Minutes) | Gradually increase resistance from low (2) to moderate (4). |
| Pyramid Intervals (30 minutes) | 90 seconds high resistance (7) + sprint. 90 seconds moderate resistance (4) + steady pace. 2.5 minutes (150 seconds) high resistance (7) + sprint. 2.5 minutes (150 seconds) moderate resistance (4) + steady pace. 3.5 minutes (210 seconds) high resistance (7) + sprint. 3.5 minutes (210 seconds) moderate resistance (4) + steady pace. Reverse the pyramid to the end. |
| Endurance Ride (15 minutes) | Maintain a steady, challenging pace with moderate resistance (5-6). |
| Cool Down (5 Minutes) | Easy pedaling with low resistance (1-2). |
FAQ
How Long Should I Stationary Bike for a Good Workout?
A good workout on a stationary bike can vary depending on your fitness level and goals. Generally, aiming for 30-60 minutes per session is effective for most people. Beginners may start with shorter sessions, around 20 minutes, and gradually increase the duration as their fitness improves. Ensure to include a warm-up and cool-down period in your workout routine.
Is 30 Minutes a Day on an Exercise Bike Enough?
Yes, 30 minutes a day on an exercise bike can be enough to improve cardiovascular health, boost mood, and help with weight management. Consistency is key, so making it a daily habit can yield significant benefits over time. Pairing this with a balanced diet can enhance your results.
Does an Exercise Bike Burn Belly Fat?
An exercise bike can help burn calories and reduce overall body fat, including belly fat. However, it’s important to note that spot reduction (losing fat in one specific area) is not typically possible. Regular exercise combined with a healthy diet can lead to a reduction in belly fat over time as part of overall fat loss.
Can You Lose Weight Just by Using an Exercise Bike?
Yes, you can lose weight by using an exercise bike, especially if you combine it with a healthy diet. Weight loss occurs when you burn more calories than you consume. An exercise bike is an effective tool for creating a calorie deficit, which can lead to weight loss when used consistently.
Is a Stationary Bike Better Than Walking?
Both stationary biking and walking have their own benefits and can be great forms of exercise. A stationary bike might be better for those looking for a low-impact workout that can be easily adjusted in intensity. Walking, on the other hand, is more accessible and can be done anywhere without equipment. The best choice depends on your personal preferences and fitness goals.
How Many Calories Does an Exercise Bike Burn in 30 Minutes?
The number of calories burned on an exercise bike in 30 minutes varies based on factors like intensity, resistance level, and individual weight. On average, a person can burn between 200-400 calories in a 30-minute session. Higher-intensity workouts and interval training can increase the calorie burn significantly.
