How much time should you spend on an exercise bike to lose weight?

One of the exercises that works best for cardio and weight loss is without a doubt the stationary bike. You should always include 10 to 20 minutes of cardio in your training program to combine with the exercises suggested by your personal trainer. But what we’re talking about here is the amount of time it takes you to lose weight on the stationary bike.

To do this, we need to put it in context. The exercise bike is one of the most popular and user-friendly devices for training, slimming or toning. Whether you have it at home or at the gym, an exercise bike can help you get back in shape if you follow a routine and use it properly.

How long does it take to lose weight with a gym bike?

An exercise bike is one of the most popular ways to do cardio, along with a treadmill or stationary bike. If you want to lose weight and get rid of fat deposits in your love handles or other parts of your body, you should dedicate part of your workout to cardio. The time it takes to lose weight on an exercise bike can vary, depending on your family history, eating habits, and exercise frequency and intensity, among other things. However, the most effective way to lose weight on a bike is to follow a HIIT routine.

Preparation: Posture, dumbbell, stretching

First, make sure your bike is perfect for starting your training program. Place the saddle at hip height and the handlebars so that your back is straight and you do not have to bend over. Stand firmly on the bench and place your feet on the pedals so that you can reach them effortlessly without fully extending your knee.

Start with 25 minutes non-stop

Start the session with 25 minutes of pedaling at a steady pace. This allows you to pace yourself and stay at the same pace, while burning calories and building muscle. Endurance is an important factor here, even if you initially find it difficult to pedal and maintain the same cadence for about half an hour, it is very important that you stick to it so that your body gradually gets stronger.

Keep exerting 15 minutes

At this point we are going to do interval training. In other words, we alternate 30 seconds of effort and 30 seconds of recovery, and so on in 15 minutes. This way your body burns a lot more calories, burns to work and becomes fitter, testing and pushing your limits.

Finish in 5 minutes anytime

Once you have completed 15 minutes of interval training, you can return to your normal pace. But that doesn’t mean you have to stop pedaling! Relax, check your breathing and continue pedaling for another five minutes without stopping until the last minute to lower your heart rate and allow your body to recover.