How to Lose Weight on Exercise Bikes

Providing a low-impact workout, exercise bikes are one of the most popular machines for individuals looking to lose weight. However, weight loss is affected by many factors. How can you achieve your goals effectively with this piece of equipment? 

Why Choose Exercise Bikes for Weight Loss

You might have learned that weight loss happens when there is a calorie deficit, which means burning more calories than you consume. Cycling is a great cardio exercise that raises your heart rate and torches fat.

According to Harvard Health Publishing, a 155-pound person cycling on a stationary bike at 12-13.9 mph for 30 minutes will burn 288 calories. This data may vary depending on your weight and workout intensity.

This piece of equipment operates quietly, especially magnetic models. Take the Tousains foldable exercise bike, for instance, it produces no noise during workouts, and the collapsible design makes it fit seamlessly into your apartment. 

For individuals who are overweight, riding a bike is particularly gentle on the joints. You don’t need to worry about it harming your knees.

Related: Is a stationary bike good for weight loss?

Exercise Bike Weight Loss Workouts

To maximize fat burn, you need a plan to follow. Here are three effective ways to use an exercise bike to lose weight:

Beginner-Friendly Steady-State Cardio (30–40 mins)

Recommended Frequency: 4–5 times per week

• Warm-Up (5 minutes): Light pedaling with little to low resistance.
• Main Workout (20–30 minutes): Increase resistance to a light-moderate level and keep your heart rate at 60–70% of your max (use smartwatch or bike sensors if available).
• Cool Down (5 minutes): Gradually reduce resistance and slow your pace

Intermediate Fat-Burning Intervals (30–35 mins)

Recommended Frequency: 3–4 times per week

• Warm-Up (5 minutes): Easy pedaling at first, and add light resistance after 2 minutes
• Main Workout (20–25 minutes): Alternate between 1 minute of high resistance sprint and 2 minutes of light resistance recovery. Repeat it for 6–8 rounds.
• Cool Down (5 minutes): Gradually lower resistance and slow pedaling to bring heart rate down.

Advanced HIIT Ride (25–30 mins)

Recommended Frequency: 2–3 times per week (with rest/recovery days)

• Warm-Up (5 minutes): Start with a 2uminute light pedaling and gradually increasing resistance and pace
• Main Workout (15–20 minutes): 2 minutes of medium-high resistance climb and 1 minute of recovery. Repeat 5–6 times
• Cool Down (5 minutes): Easy pedaling and focus on slowing heart rate and deep breathing

Diet Tips to Support Weight Loss on a Bike

A calorie deficit cannot be made up for by cycling. In fact, diet can often be even more important than exercise in a weight loss plan.

Imagine that you eat 100 grams of chocolate, which is about 550 calories. To burn that amount, you'd need to cycle for around 60 minutes.

Follow the tips below to maximize your workout results:

Eat in a slight calorie deficit

It is roughly estimated that a pound of body fat may contain anywhere between 3,436 and 3,752 calories [Healthline]. For long-term and healthy weight loss, you should lose 1 to 2 pounds a week. This indicates that you need to create a calorie deficit of at least 3436/7=490 per day to lose 1 pound a week. 

Eat high-protein and high-fiber food

High-protein food can make you feel full longer and support muscle repair and growth. High-fiber diets improve cardiovascular health and reduce the risk of diseases like heart disease and type 2 diabetes [Intermountain Health].

Stay hydrated

Water helps burn calories and reduce overall liquid calorie intake [Medical News Today].

Get enough high-quality sleep

Sleep is essential to regulating the hormones that affect hunger and appetite [Sleep Foundation].

Common Mistakes to Avoid

• Only doing light pedaling – Challenge yourself with resistance and intervals; otherwise, you would possibly encounter a plateau.
• Not tracking progress – Use a fitness app or smartwatch to monitor calories, heart rate, and time to ensure that you are creating enough calorie deficit for your goals.
• Skipping strength training – It helps improve your metabolism, which means burning calories even after the session.
• Overeating after workouts – Don’t reward yourself with junk food.
• Not adjusting the seat or form – Poor posture can cause pain or reduce efficiency.

Conclusion: Lose Weight with Tousains Foldable Exercise Bike

So, how can you lose weight on exercise bikes? The key is maintaining a calorie deficit. If you want to burn 1 pound a week, you need to create a calorie deficit of at least 490 calories a day by combining exercise and diet. Follow the workouts above and pedal your way to a healthier body! Don’t forget to keep quality sleep and stay hydrated to help maximize your results.

If you haven’t decided which exercise bike to buy yet, consider the Tousains foldable exercise bike. With 8 levels of magnetic resistance and 6 levels of adjustable height, it allows you to create a customized workout at home. With the 30-day free return and a 2-year warranty, you will enjoy an excellent purchase experience. Visit Tousains website and explore more features of this machine!

FAQ

How long should I ride an exercise bike to lose weight?

Aim for at least 30 minutes a day, 5 days a week. Combine steady rides with HIIT sessions and strength training for the best results.

Which is better for weight loss—an exercise bike or a treadmill?

The treadmill may burn more calories, but the exercise bike is lower impact and better for joint health.

Related: Stationary bike vs treadmill for weight loss, which is better?

Does a stationary bike burn belly fat?

Though a stationary bike doesn’t target your abs, it helps reduce overall body fat, including belly fat, when combined with a calorie deficit. Don't forget to combine it with ab-focused exercises like crunches and planks that help shape your waistline better.

Is spin class good for weight loss?

Yes! Spin classes offer high-intensity, instructor-led cycling sessions that boost calorie burn, improve endurance, and build muscle. Most importantly, it provides a good atmosphere to get people motivated!