The stationary bike is an excellent exercise machine that gives you the chance to burn fat deposits in many parts of the body such as the stomach. You will only have to hop onto the bike and pedal leisurely all the while watching news or sports for getting the excess fat removed from your body. It does not matter what your fitness level is as stationary bike weight loss is for everyone. If you work out regularly on the stationary bike, then you would be able to burn a good amount of calories without overly exerting yourself.

Stationary Bike Weight Loss: How Many Calories Does It Burn?

Your weight, intensity while exercising and the length of the exercise session will decide the stationary bike weight loss you can achieve and the calories you can burn while exercising on the stationary bike.

Overweight people can burn their calories faster on the stationary bike while those who work out longer and with a lot of intensity can burn more of them. 

  • A person who is 160-lbs can burn up to 292 calories in a single hour of biking at a speed of 10 mph. If the same workout is done by a 240-lbs person, then he will burn 436 calories while a 200-lbs person will burn 365 calories. 

  • Centers of Disease Control and Prevention states that a 154-lb person can burn up to 590 calories if he exercises on the bike at a speed of more than 10 mph per hour.

  • You can lose up to 10 pounds a year if you can burn 250 calories a day. 

Exercising on the stationary bike for half an hour 4 times per week and keeping a normal diet while skipping indulgences can help you in losing 10 pounds in a year. Studies suggest that if you lose weight gradually, then you are more likely to maintain it.

What Are the Benefits of Stationary Bike Weight Loss?


Stationary bikes help you in training within your limits.

Stationary bikes keep you from training too hard in the early stages of your exercise regime. They offer you speed regulation which makes it easier for you to control the intensity of your workouts and limit the chances of injury. They even offer a heart rate monitor that tells you your heart rate while exercising, ensuring that you don’t overexert yourself.


Make adjustments as per improvement in your fitness.

Stationary bike weight loss is much easier to achieve as the speed and resistance level of a stationary bike can be adjusted in small increments. Thus, you can choose to step up or step down your exercise regime whenever you want depending on how fit you feel. You can perform interval training on stationary bikes as well.


Get a tight butt with well-shaped calves and thighs.

Having a tight butt and shapely thighs and calves is the dream for many girls. A stationary bike gives you the chance to get the well-shaped thighs and calves that you want simply by exercising on it for a little while every day. So invest in a stationary bike and get the thighs and calves of your dreams.


Stationary bikes remain available all the time and can be used by the whole family.

Since a stationary bike can be kept indoors, it remains available to you all the time and you can use it for exercising whenever you want. Another excellent advantage of the bike being at home is that the whole family can take benefit of the stationary bike weight loss regimes to get fitter and lose their weight.

The Best Workout for Stationary Bike Weight Loss


Keep some resistance on the stationary bike before beginning to pedal. Start spinning your legs and then keep on turning the resistance dial until the legs begin to feel the resistance. Keep this resistance as the minimum point throughout the workout.


Instead of spinning your legs constantly at a set speed, it is better to spin them as fast as you can for up to 20 seconds while keeping the resistance high if you want to use exercise bike to lose weight. After 20 seconds, keep the resistance to the lowest level and spin the legs for 10 seconds. Perform this exercise at least 8 times to take the total workout time to 4 minutes. The duration of the spinning intervals can be changed to 50s work/10s rest too. Make sure to keep your intensity up during your work interval.


In order to warm up for the remainder of your exercise session, perform the spinning intervals mentioned above. Perform the spinning intervals for at least 4 to 8 minutes after which leave the bike and start strength training to build the muscles of the rest of your body.


Perform spin intervals as part of a metabolic finisher after every strength training session of your workout. Only do this if you still find some energy left in you after the workout.

Stationary Bike Weight Loss Positions You Can Try

The following are some of the positions that you can try on stationary bike for weight loss.

1st Position

Position the seat of the bike in such a fashion that it reaches up to your hip. Keep your knees a little bended position ensuring that your legs don’t extend fully while cycling. Keep your shoulders relaxed; apply the effort from your legs and torso. This position is usually the beginning position.

Make your legs work by keeping a steady resistance. It is up to you to determine the resistance that is suitable for you while cycling in this position. It is best not to spin the legs without keeping a resistance.


2nd Position

It resembles running. Keep the resistance of the stationary bike high so that the legs remain in control and don’t start spinning uncontrollably. Now while keeping your back straight, lift your buttocks off the bike seat.

It is important to keep the shoulders relaxed. Let the legs perform the exercise and refrain from resting on your arms.


3rd Position

Climb. While keeping the posture of the 1st position, start spinning your legs. Keep on increasing the resistance until your legs can’t go fast anymore. Move the hands further up on the bike and at the same time lift your buttocks off the bike seat. Again, try to keep the arms and shoulders relaxed.


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