Cycling is a great way to get fit. It’s low impact, so it’s easy on your joints and bones, and it can burn hundreds of calories in just one ride. Plus, it’s a fun way to get outside!

But did you know that there are specific types of bikes that are better for weight loss? That’s right: there are bikes designed specifically for burning fat and getting leaner, faster. You might think that cycling is just another form of cardio—and while cardio is an important part of any exercise routine, it isn’t enough on its own to get you where you want to be.

That’s why we’ve put together this guide: to help you learn more about the different types of cycles available today so that you can choose one (or several) that best suits your needs.

Right here on BuyandSlay, you are privy to a litany of relevant information on is cycling good for weight loss on thighs, is cycling good for weight loss on stomach, bicycle exercise to lose belly fat, and so much more. Take out time to visit our catalog for more information on similar topics.

Cycling Equipment For Weight Loss

Exercise bikes are a popular piece of equipment in many home gyms.

However, with so many options on the market, choosing the right exercise bike for you can be challenging.

In fact, home exercise bikes are available in a range of shapes and sizes and equipped with a variety of unique features.

How we chose these exercise bikes

The exercise bikes included in this article were selected based on the following criteria:

  • Product specs and available features: We considered the key specs and quality of each bike, like its dimensions, weight capacity, and warranty. Plus, we looked at special features like streaming capabilities, foldability, and more to find the best options.
  • Customer reviews: The bikes on our list have mostly positive reviews.
  • Price: We included a range of bikes to suit a variety of budgets.
  • Vetting: The bikes on our list have been vetted to ensure that they align with Healthline’s brand integrity standards and approach to well-being. You can read more about our vetting process.

Here are 12 of the best exercise bikes for home.

A note on price

General price ranges with dollar signs ($ to $$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher price range.

Generally, list prices range from $179.99–$1,899, though this may vary depending on available discounts and where you shop.

Pricing guide:

  • $ = under $400
  • $$ = $400–$800
  • $$$ = over $800

Best no-frills indoor cycling bike

Sunny Health & Fitness Magnetic Belt Drive Indoor Cycling Bike

Sunny Health and Fitness Magnetic Belt Drive Indoor Cycling Bike

Price: $$

This high quality indoor cycling bike is a great choice for those looking to squeeze in a quick spin workout straight from their living room. The bike’s solid build features a heavy-duty steel frame and 44-pound (20-kg) flywheel, offering excellent value for money.

It features magnetic resistance, which is a mechanism that uses magnets to create tension, making it easy to modify the intensity based on your fitness level.

It also includes an adjustable seat and handlebars, allowing you to customize your bike for a comfortable ride.

The bike is very easy to assemble and simple to use. Though it doesn’t have a display screen, it has a device holder so you can stream your favorite workouts using your smartphone or tablet.

Sunny Health & Fitness Magnetic Belt Drive Indoor Cycling Bike at a glance

  • Dimensions: 48 × 23 x 45 inches (122 × 58 x 114 cm)
  • Weight capacity: 300 lbs. (136 kg)
  • Resistance: magnetic
  • Screen: none
  • Warranty: 3-year structural frame, 180-day parts and components
  • Special features: transport wheels, 44-lb. (20-kg) flywheel, and device holder
  • Pros:
    • adjustable seat and handlebars
    • easy to assemble
    • smooth, quiet ride
  • Cons:
    • no display screen
    • some reviews mention pedal issues

Best recumbent bike

Schwinn 270 Recumbent Bike

Schwinn 270 Recumbent Bike

Price: $$

Recumbent bikes allow you to recline, relieving discomfort and tension on the lower back. The Schwinn 270 is a top-quality choice, offering sturdiness, comfort, and a smooth, quiet ride. It provides excellent value for the cost.

Featuring 25 levels of resistance and a variety of preprogrammed workouts, this model from the Schwinn Recumbent Bike series is a great option for any fitness level.

In addition to offering Bluetooth connectivity to sync with your favorite fitness apps, it boasts built-in speakers, a large LCD monitor, a charging port, and an adjustable fan.

Schwinn 270 Recumbent Bike at a glance

  • Dimensions: 64 × 27.7 x 49.9 in. (163 × 70 x 128 cm)
  • Weight capacity: 300 lbs. (136 kg)
  • Resistance: 25 levels, magnetic
  • Screen: backlit LCD monitor
  • Warranty: 10-year frame, 2-year parts, 1-year electronics, and 90-days labor
  • Special features: 29 preprogrammed workouts, comfortable padded seat, USB port, Bluetooth, and heart rate grip sensors
  • Pros:
    • good value
    • large, padded seat
    • connects to Explore the World app and other third-party fitness apps
  • Cons:
    • short 90-day labor warranty
    • some users report that the heart rate sensor isn’t accurate
    • some complaints that the fan isn’t powerful enough

Best high end home exercise bike

NordicTrack Commercial S22i Studio Cycle

NordicTrack New S22i Studio Cycle

Price: $$$

If you’re looking to splurge on a stationary bike, consider the NordicTrack New S22i Studio Cycle. While the bike is pricey, its high quality steel build, smooth ride, and extensive workout selection make it a worthy investment.

It not only boasts a massive library of on-demand spin classes but also a collection of global workouts that allows you to simulate rides almost anywhere around the world. Plus, it has incline options ranging from -10%–20%.

It also includes controls to adjust the incline and resistance throughout your ride and even has a 22-in. (56-cm) touchscreen that rotates, making it easy to take your workout from the bike to the mat.

Purchase of the NordicTrack Commercial S22i Studio Cycle includes a 30-day family membership to iFit, which is the NordicTrack interactive training platform.

NordicTrack S22i Commercial Studio Cycle at a glance

  • Dimensions: 61 × 22 x 58 in. (155 × 56 x 147 cm)
  • Weight capacity: 350 lbs. (159 kg)
  • Resistance: 24 levels, magnetic
  • Screen: 22-in. (56-cm) rotating touch screen
  • Warranty: 10-year frame, 2-year parts, and 1-year labor
  • Special features: -10%–20% incline, built-in speakers, Bluetooth, and automatic trainer control
  • Pros:
    • sturdy, solid frame
    • touch screen makes it easy to stream iFit classes
    • includes incline and decline options
  • Cons:
    • expensive
    • screen may wobble
    • some customers find the seat a little too small

Best value home exercise bike

Lanos Folding Exercise Bike

Lanos Folding Exercise Bike

Price: $

Striking just the right balance between value and versatility, the Lanos Folding Exercise Bike is great for those looking for a high quality exercise bike that won’t break the bank.

Thanks to its adjustable design, it can be used as both an upright and recumbent bike, which eliminates the need to purchase extra equipment. It also folds to save space when it’s not in use and runs quietly.

Plus, it has a higher maximum weight capacity than the other foldable bikes on this list, so it can accommodate a wider range of users.

It’s also equipped with 10 levels of adjustable magnetic resistance, a device holder, heart rate sensors, and a large LCD monitor, providing all the features you need for a great at-home workout.

Lanos Folding Exercise Bike at a glance

  • Dimensions: 29 x 20 x 44 in. (74 x 51 x 112 cm) upright, 32 x 20 x 41 in. (81 × 51 x 104 cm) recumbent
  • Weight capacity: 330 lbs. (150 kg)
  • Resistance: 10 levels, magnetic
  • Screen: LCD monitor
  • Warranty: not listed
  • Special features: 2-in-1 model, foldable, and device holder
  • Pros:
    • easy to assemble
    • budget-friendly
    • compact and lightweight
  • Cons:
    • may wobble
    • some users experience pedal issues
    • may not offer enough resistance for some people

Best portable home exercise bike

XTERRA Fitness FB350 Folding Exercise Bike

XTERRA Fitness FB350 Folding Exercise Bike

Price: $

If you’re looking for a bike that you can easily move around, check out the FB350 Folding Exercise Bike from XTERRA Fitness.

It folds, has transport wheels, and weighs less than 45 lbs. (20 kg), making it a highly portable option.

Plus, it offers 8 levels of magnetic resistance and can be used as both an upright and recumbent bike depending on which handlebars you use.

The bike has a large, cushioned seat, padded handlebars with built-in heart rate sensors, and an LCD screen that provides workout data like speed, workout duration, heart rate, and distance.

Keep in mind that this bike is designed to accommodate user heights ranging from 4 ft. 10 in. to 5 ft. 10 in. and has a maximum weight capacity of 225 lbs. (102 kg), so it may not be a good fit for some people.

XTERRA Fitness FB350 Folding Exercise Bike at a glance

  • Dimensions: 40.5 × 21 x 48 in. (103 × 53 x 147 cm)
  • Weight capacity: 225 lbs. (102 kg)
  • Resistance: 8 levels, magnetic
  • Screen: LCD monitor
  • Warranty: 1-year limited
  • Special features: 2-in-1 model, foldable design, and heart rate sensors
  • Pros:
    • easy to assemble
    • lightweight
    • inexpensive
  • Cons:
    • some issues with the LCD monitor functionality
    • handlebars aren’t adjustable
    • lower max weight capacity and limited height options compared to other bikes

Best home exercise bike for small spaces

Exerpeutic Folding Magnetic Upright Exercise Bike

Exerpeutic Folding Magnetic Upright Exercise Bike

Price: $

The Exerpeutic Folding Magnetic Upright Exercise Bike can be folded to half its size and has wheels for easy portability, making it a great option for those with limited space.

It also offers good value at an affordable price, as it’s built solidly.

Additionally, the bike includes eight levels of resistance, a simple LCD monitor, and hand pulse sensors to track your heart rate.

What’s more, the Exerpeutic bike features a large seat cushion and can accommodate a range of heights and weights comfortably.

Exerpeutic Folding Magnetic Upright Exercise Bike at a glance

  • Dimensions: 31 × 19 x 46 in. (79 × 48 x 117 cm)
  • Weight capacity: 300 lbs. (136 kg)
  • Resistance: 8 levels, magnetic
  • Screen: LCD monitor
  • Warranty: 1-year frame, 90-day parts
  • Special features: compact foldable design, performance tracking
  • Pros:
    • large seat cushion
    • sturdy, solid frame
    • affordable
  • Cons:
    • handlebars aren’t adjustable
    • short 90-day parts warranty
    • complaints that the screen malfunctions

Best home exercise bike for streaming workouts

Peloton Bike

Peloton Bike

Price: $$$

Peloton is popular among fitness enthusiasts for its interactive features and extensive collection of on-demand and live cycling workouts.

The premium bike is constructed with high quality materials, including a sturdy carbon steel frame, which is durable enough to withstand vigorous workouts.

The Peloton Bike offers a 22-in. (56-cm) HD touchscreen, built-in speakers, and a near-silent belt drive that allows for a quieter ride.

It also connects to Wi-Fi- or Bluetooth-enabled devices to help seamlessly track and monitor your progress.

Peloton’s All-Access membership is available for an additional $44 per month, which includes access to live weekly classes and a variety of other streaming workouts.

The Peloton Bike comes with a 12-month limited warranty.

Though you may have heard that Peloton recalled its first-generation pedals from roughly 27,000 bikes in October 2020, the recall only applied to bikes sold between July 2013 and May 2016 — not new products.

Peloton Bike at a glance

  • Dimensions: 59 × 23 x 53 in. (150 × 58 x 135 cm)
  • Weight capacity: 297 lbs. (135 kg)
  • Resistance: 100 levels, magnetic
  • Screen: 21.5-in. (55-cm) HD touch screen
  • Warranty: 5-year frame, 1-year limited parts and labor
  • Special features: Bluetooth-enabled speakers, performance tracking, and access to thousands of workouts
  • Pros:
    • sleek, sturdy design
    • both live and on-demand classes available on the Peloton app
    • can connect to a heart rate monitor or smartwatch
  • Cons:
    • expensive
    • requires Delta-compatible cleats
    • frequent customer complaints about the delivery experience

Best Peloton alternative

Stryde

Stryde

Price: $$$

The Stryde indoor cycling bike is one of the best Peloton alternatives, as it offers the same high quality spinning experience at a slightly higher cost.

The bike itself features a welded powder-coated steel frame, providing plenty of stability and durability.

Additionally, unlike Peloton bikes, which require special cycling shoes, the Stryde offers dual-sided pedals so you can use either SPD clips or regular gym shoes.

It also includes 100 levels of magnetic resistance, a cushioned sports saddle, and a 21.5-in. (55-cm) HD touchscreen for streaming classes.

You have the option to subscribe to the Stryde app for $29 per month, which provides access to hundreds of fitness routines. It’s also possible to use the touchscreen to connect to other fitness apps and streaming platforms.

While the Peloton Bike has been reduced in price, the Stryde is overall cheaper once you factor in the cost of Peloton’s cycling shoes and monthly app subscription.

Stryde Bike at a glance

  • Dimensions: 50 × 24 in. (127 × 61 cm)
  • Weight capacity: 350 lbs. (159 kg)
  • Resistance: 100 levels, magnetic
  • Screen: 21.5-in. (55-cm) HD touch screen
  • Warranty: 5-year frame, 1-year on bike parts and touch screen
  • Special features: 2 Bluetooth-enabled speakers, cushioned sports saddle
  • Pros:
    • sturdy, compact design
    • dual-sided pedals
    • connects to third-party apps
  • Cons:
    • expensive
    • no live classes or leaderboards

Best air bike

Rogue Echo Bike

Rogue Echo Bike

Price: $$$

The Rogue Echo Bike is an upright air bike that runs smoothly and quietly using a belt-driven steel fan.

It features an LCD monitor that provides metrics including intervals, distance, and calories burned.

The Echo Bike is solidly built of heavy-duty steel that offers stability during intense workouts. While it’s on the heavy side, the machine is equipped with transport wheels for convenient portability.

Customers particularly appreciate that the bike requires little maintenance and is extremely durable, offering plenty of quality for the price.

Rogue Echo Bike at a glance

  • Dimensions: 59 × 30 x 53 in. (150 × 76 x 135 cm)
  • Weight capacity: 350 lbs. (159 kg)
  • Resistance: unlimited, based on effort
  • Screen: LCD monitor
  • Warranty: 2-year frame and parts (workmanship and materials)
  • Special features: performance tracking, transport wheels, and adjustable seat
  • Pros:
    • solid, sturdy frame
    • supports high intensity workouts
    • easy to maintain
  • Cons:
    • requires a lot of space
    • doesn’t have Bluetooth connectivity

Best multipurpose home exercise bike

ADVENOR Exercise Bike

ADVENOR Exercise Bike

Price: $

With eight levels of resistance and built-in arm resistance bands, this ADVENOR bike provides a whole-body workout by toning up your upper body while you ride.

It includes a pulse sensor, digital tracking monitor, and built-in device holder for entertainment while you ride. Plus, it’s lightweight and foldable so you can easily store it anywhere in the house.

While the bike doesn’t offer a ton of extra features, it’s a good quality, functional product at an affordable price.

ADVENOR Exercise Bike at a glance

  • Dimensions: 32 × 18 x 46 in. (81 × 46 x 117 cm)
  • Weight capacity: 300 lbs. (136 kg)
  • Resistance: 8 levels, magnetic
  • Screen: LCD monitor
  • Warranty: 1-year parts
  • Special features: compact foldable design, performance tracking, and built-in resistance bands
  • Pros:
    • lightweight, foldable, and portable
    • comes with built-in resistance bands
    • padded backrest
  • Cons:
    • may not provide enough resistance for some
    • some user complaints about pedal issues
    • no Bluetooth connectivity

Best under-desk bike

DeskCycle Under-Desk Cycle

DeskCycle Under-Desk Cycle

Price: $

The Under-Desk Cycle is a quality machine that provides a quiet, smooth ride at a reasonable cost.

Compact and portable this under-desk cycle is a great way to squeeze in some extra activity.

It’s very quiet and includes magnetic resistance with eight intensity levels so you can easily adjust your workout.

It also has an easy-to-read LCD monitor, which displays details about your ride, such as your workout duration, speed, distance, and calories burned.

DeskCycle Under-Desk Cycle at a glance

  • Dimensions: 24 × 20 x 10 in. (61 × 51 x 25 cm)
  • Weight capacity: 350 lbs. (159 kg)
  • Resistance: 8 levels, magnetic
  • Screen: LCD monitor
  • Warranty: 1-year
  • Special features: performance tracking and compact design
  • Pros:
    • portable
    • sturdy, lightweight design
    • works with a comfortable chair
  • Cons:
    • may slip on some surfaces
    • not great for intense workouts
    • some reviewers report a loud, clicking noise

Best home exercise bike for older adults

Sunny Health & Fitness Magnetic Recumbent Exercise Bike

Sunny Health & Fitness Magnetic Recumbent Exercise Bike

Price: $

The Sunny Health & Fitness Magnetic Recumbent Exercise Bike is a great option for older adults looking for an aerobic workout that minimizes joint impact.

In addition to a supportive backrest and wide seat, the bike is equipped with nonslip handlebars, floor stabilizers, and easy seat adjustment to keep you safe and comfortable as you ride.

For training features, the bike includes eight levels of magnetic resistance and a digital monitor that displays workout metrics like your speed, pulse, and calories burned.

While it doesn’t offer class streaming on the bike itself, you can access workouts on the Sunny Health and Fitness website or YouTube channel using your own device.

Sunny Health & Fitness Magnetic Recumbent Exercise Bike at a glance

  • Dimensions: 56 × 25 x 41 in. (142 × 64 x 104 cm)
  • Weight capacity: 240 lbs. (109 kg)
  • Resistance: 8 levels, magnetic
  • Screen: digital monitor
  • Warranty: 3-year structural frame, 180-day parts and components
  • Special features: transport wheels, performance tracking, and device holder
  • Pros:
    • easy assembly
    • smooth, quiet ride
    • padded seat and backrest
  • Cons:
    • screen is difficult to read
    • poor customer service
    • may not provide enough resistance for some

Cycling Workout For Weight Loss

Pedaling along at a leisurely pace probably won’t do much to help you lose weight. However, if you push yourself to work harder and up the intensity of your ride, you’ll make more progress toward your weight loss goal.

As a general rule, the faster you cycle, the more calories you’ll burn. That’s because your body uses more energy to cycle faster. And the more calories you burn, the more weight you’ll likely shed.

Steady, moderate cycling burns about 300 calories in 60 minutes, but you can burn more than that if you increase the intensity.

In fact, according to the Harvard Health Letter, a 155-pound person can burn as many as 298 calories in a 30-minute bike ride, if they pedal at a 12-to-13.9 mile-per-hour pace. A person who weighs 185 pounds can burn 355 calories by cycling at this pace.

And, at a faster pace of around 14 to 15.9 miles per hour, a 155-pound can burn up to 372 calories in just 30 minutes, while someone who weighs 185 pounds can burn 444 calories in that time frame.

Opt for high-intensity interval training (HIIT)

HIIT can be a great way to challenge your body and, yes, even reduce fat and lose weight, if that’s your goal.

HIIT involves short bursts of intense exercise alternated with intervals of low-intensity exercise. With biking, a HIIT workout may look something like this:

  1. Cycle as fast as you possibly can against high resistance for 30 to 60 seconds.
  2. Then, do 2 to 3 minutes of easy cycling with low resistance.
  3. Repeat this pattern for the next 20 to 30 minutes.

This type of exercise can help you burn more calories in less timeTrusted Source, as well as improve your cardio fitness and help you lose fat too.

According to a studyTrusted Source published in 2017, both HIIT and moderate intensity continuous training both reduced fat mass by 10% after a 12 week program. However, HIIT programs take much less time and are therefore a more practical option for fat reduction.

The benefits don’t stop there. When you stop pedaling and your workout is over, your metabolism remains engaged. This means your body continues to burn calories at a higher rate, even after your workout is done and your body has returned to its normal, resting state.

Go further

Just when you think you’ve had enough, try to go a little further. That’s the idea behind endurance training.

Research suggests that endurance training might help burn fat, which may help with weight loss.

Ideally, you want to start slowly when you’re trying to build endurance. So, if you start with 10 to 15 minutes of cycling in one session, you could then slowly add on a few minutes to each session until you’ve reached at least 150 minutes of cycling in a week.

Try cross-training

If you don’t like getting locked into one activity, cross-training may be for you. It’s a great way to add variety to your workouts by alternating activities.

For instance, you might hop on your bike for a long outdoor ride one day, then head over to the gym to lift weights the following day.

In order to lose weight, the American Council on Exercise (ACE) says you’ll need to cycle at a moderately intense level for at least 30 minutes at a time. To burn even more calories, you’ll want to cycle for longer.

ACE also suggests incorporating two activities into one cross-training session to boost weight loss. For example, you could ride a bike for 20 to 30 minutes, then try another activity for an additional 20 minutes.

Biking options

There are plenty of choices when it comes to biking, which makes it easy to choose the option that bests suits your needs and preferences. Let’s take a look at some of the more popular indoor and outdoor biking options.

Indoors

Do you prefer to exercise indoors? Here are a couple of ways to bike inside:

  • Ride a stationary bike on your own. Whether you own a stationary bike or you use one at a gym, you can get a great workout that’s tailored specifically to your needs. Lots of programmable options let you customize your workout to the speed, intensity, and duration you want.
  • Spin classes. If you need someone to encourage you to keep on riding through your workout, this might be a good choice. ResearchTrusted Source also suggests that spinning is just as effective for improving your physical fitness and changing your body, compared with regular bicycle riding.
  • Handcycle. If you’re not able to use a regular stationary bike, a handcycle might be just the ticket for some calorie-burning aerobic exercise. This machine is powered by your arms instead of your legs.

You’ll have to make sure you have access to a stationary bike or handcycle if you go this route. If you don’t own your own equipment, you may want to look into joining a gym or community center.

Outdoors

If you prefer to take your bike out into the great outdoors, you have several options, such as road biking, trail biking, or mountain biking. You could even ditch your car and try biking to work or using your bike to run errands.

But it can’t be a one-time thing. You need to make biking a regular part of your exercise routine if you want to use this type of exercise to lose weight.

You can track your mileage or intensity with various apps too. Using a fitness tracking app may also help you stay motivated to reach specific goals.

The one downside to outdoor biking is that you need to follow more safety precautions in order to stay safe. Wet, icy, or uneven road conditions, hot or humid weather, and unpredictable traffic conditions can make outdoor biking less safe than cycling indoors.

How to bike safely

Biking, especially in the great outdoors, can come with certain risks. To stay safe while you’re biking, be sure to follow these safety tips:

  • Wear a helmet. This might go without saying, but a helmet protects your head (and your brain) in the event of a collision or a fall. Make sure it fits your head snugly. Ideally, go for a brightly colored helmet that’s easy for others to see.
  • Ride single file. If you enjoy biking with a friend, let one person lead. The follower should leave some space in between.
  • Ride on the right side of the road. You want to pedal in the same direction that car traffic is flowing. In the United States, Canada, and other countries where cars drive on the right, be sure to cycle on the right-hand side of the road.
  • Use hand signals. Let drivers and other riders on the road know that you’re planning to turn or take other actions.
  • Forego the electronics. Don’t wear headphones or anything that might impair your ability to hear other vehicles around you.
  • Keep an eye out for road hazards. Uneven terrain, potholes, standing water, and other potential hazards could be dangerous, so be on the lookout for them.
  • Take care of your bike. Make sure to keep your bike in tip-top condition by performing regular maintenance and spot checks to make sure the chains, wheels, brakes, and other parts are in good working order.

The bottom line

If you’re trying to lose weight, or want to maintain weight loss that you’ve worked hard to achieve, biking can be a great way to achieve this goal.

To maximize your weight loss and fat burn, try to increase the intensity or duration of your biking workout. Doing interval training and cross-training can also help with weight loss and fat-burning efforts.

If you have a health condition or haven’t exercised in a while, be sure to check with your doctor to make sure a biking workout is safe for you.

Is Cycling Good For Weight Loss On Thighs

Riding an exercise bike is an excellent way to stay in shape. Exercise bikes are known to strengthen your heart, hips, as well as your abs (1). And just like every exercise that is performed, having proper form is essential. That being said, a number of factors, including having proper form on your exercise bike, can help you reap the full benefit of the stationary bike workout, especially when it comes to your abs. Tightening your abdominal muscles as you perform the exercise will help strengthen your abs to stabilize your spine.(4, 5).Let’s take a closer look into how to use, and take advantage, of a home exercise bike. When assessing your exercise results, it’s important to consider your body’s regional compositional changes rather than whole-body changes alone (7).

Abdominal Fat Explained

There are two types of abdominal fat: subcutaneous fat and visceral fat. Subcutaneous fat is the layer of fat that sits just beneath your skin; you can pinch the subcutaneous fat on your belly with your fingertips (8). You cannot pinch visceral fat, in contrast, because this type of fat sits deep within your abdominal cavity. Visceral fat surrounds your liver, pancreas, kidneys, and the intestines.

Unlike subcutaneous fat, which is soft and squishy, visceral fat is rather firm. Visceral fat, also known as active fat, can be dangerous (8). The higher the amount of visceral fat a person has, the higher his or her risk for type 2 diabetes, heart disease, and other health complications (9).

About 10 percent of a person’s body fat is visceral fat (10). This means that the more fat you carry around, the greater amounts of visceral fat you probably have. It also means that losing any amount of fat helps decrease visceral fat. Performing a minimum of 30 minutes of exercise each day can help you burn visceral fat when incorporated with a low-calorie diet (11).Exercise is an important factor in trying to lose visceral fat. According to Rush University Medical Center, moderate-intensity exercise can aid in fat reduction fat (12).

Diet And Exercise

Live-Streaming Bike Workout – ProForm Blog

While losing stubborn abdominal fat is difficult, it isn’t not impossible. This is especially true when you incorporate regular activity with a healthy, low-calorie diet, among the other factors mentioned in this article. Avoid fad diets that involve long periods of starvation or unusual foods as these can be difficult to sustain long enough safely and effectively (13). Opt instead for a low-calorie, low in sugar diet that includes fresh fruits, vegetables, whole grains, and lean meats (14).

In general, 3,500 calories equals one pound of fat. This means you have to burn 3,500 calories more than you consume to lose one pound of fat (14). You can cause that 3,500-calorie deficit over the course of several days, so that you could cut 500 to 1,000 calories a day to lose 1 to 2 pounds over a week.

Riding your exercise bike should be able to help you achieve this calorie deficit without drastically cutting the number of calories you eat. The number of calories burned per exercise varies and is again dependent on a variety of factors, such as your body size, the speed at which you ride, and whether you use special techniques, such as your exercise bike’s incline feature and how long you ride each week.

The Centers for Disease Control and Prevention (CDC) recommends that all adults get 150 minutes of moderate-intensity exercise per week, along with muscle strengthening on two or more days each week (15). Consistency is also important when it comes to burning calories on your exercise bike (16). Create a workout schedule that fits into your routine, so that you are more likely to stick to it.Be sure to take advantage of the incline feature on exercise bikes. Not many bikes out on the market have an incline feature, but thanks to ProForm, your bike options have extended. Avoid adding too much resistance, though, as the added workload can actually prevent you from working at maximum capacity. Increase the incline to where you can still perform the exercise without disrupting your form. 

Relieve Stress

Another way to break down fat is to reduce stress (18). Easier said than done, but you’ll thank yourself later for trying. There is a strong link between fat cells and stress. Fat causes the body to release cortisol, which is a stress hormone (19). The role of cortisol is to help give you the energy you need to overcome a stressful situation, which can stimulate your appetite and lead you to eat more. Fortunately, working out releases the endorphin hormone that relieves stress while helping you reduce fat storage (19). That way, you’re attacking abdominal fat from multiple angles. 

Exercise Bike Training Types

Bicycle Exercise – ProForm Blog

Once you establish a convenient workout schedule, switch up the exercises that you do during each workout session. Mixing up your routine about every two weeks can help you avoid falling into a rut or hitting a fitness plateau. Your body can actually get used to performing the same movements, which means you may not be getting all of the benefits of your exercise bike. Switching things up is particularly important for meeting long-term goals.

Here are a few different types of training that you can do on your exercise bike:

Steady-State Cycling

Steady-state cycling, where you ride at the same pace throughout the workout session, is perfect for the novice exerciser. Build up to a regular routine of moderately intense work by pedaling at a pace that increases your heart rate to between 50 percent and 70 percent of your maximum heart rate (21).

High-Intensity Cycling

Once you establish your routine, turn up the heat. One study showed that overweight participants who exercised at a high-intensity rate at two workout sessions per week, then at a low-to-moderate intensity at three workout sessions appeared to lose abdominal fat more effectively than did those who did low- to moderate-intensity exercise during all of their sessions (11).

High-Intensity Intermittent Training

Research shows that high-intensity intermittent training may have a better impact on body composition than moderate-paced workouts (22). 

Bike Workout

Challenge yourself with this high-intensity intermittent bike workout:

Warm-up for 5 minutes at a moderate speed.

SPRINT – 30-second intensity interval at 70% of maximum effort.

REST – 2-minute rest interval at a decreased pace.

SPRINT – 30-second intensity interval at 80% of maximum effort.

REST – 2-minute rest interval at a decreased pace.

SPRINT – 30-second intensity interval at 85% of maximum effort.

REST – 2-minute rest interval at a decreased pace.

SPRINT – 30-second intensity interval at 90% of maximum effort.

REST – 2-minute rest interval at a decreased pace.

SPRINT – 30-second intensity interval at 100% of maximum effort.

REST – 2-minute rest interval at a decreased pace.

Cooldown for 5 minutes, then stretch.

Bike Workouts On iFIT

In a way to keep your workouts interesting and challenging enough to keep you coming back day in and day out, try iFIT bike workouts. Choose a different bike workout every single day of the week if you want to. From steady and active recovery bike workouts to heart-pumping sweat sessions, iFIT sets you up for success with the right fitness tools and professional trainers.

Take advantage of the free 30-Day iFIT Trial* and check out one of our favorite iFIT bike workouts, Patagonia Cycling Workout Series with iFIT trainer, Nicole Meline.

Conclusion

As you now know, breaking down abdominal fat depends on numerous factors, including proper nutrition, exercising with proper form and consistently, having an exercise game plan, staying hydrated, basal metabolism, ambient temperature, your sex, weight and height, etc. And a quality home exercise bike with challenging bike workouts at your fingertips is a critical component on the road to trying to achieve your health and fitness goals.

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