How to Lose Weight with an Exercise Bike

An exercise bike helps burn calories, which is important for weight loss,  but if you want to lose weight efficiently and consistently in a short time, you must formulate an efficient exercise bike workout plan and combine it with healthy dieting habits. 

Weight loss is often 70% diet and 30% exercise, meaning what you eat has a bigger impact than how much you workout.

If you can get the most out of your exercise bike while following a consistent diet plan, you will experience noticeable weight loss in a short time.

To effectively lose fat with an exercise bike, here's what you need:

• A stable exercise bike workout plan
• Tips to maximize calorie burn
• Suggestions on what to eat for a calorie deficit
• The best exercise bike for weight loss.

How Does an Exercise Bike/Stationary Bike Help Lose Weight?

An exercise bike alone may not be the most effective way to lose weight, but it plays a crucial part in weight loss, especially when combined with dieting.  

• Riding an exercise bike is a full-body cardio workout that helps burn calories and improves metabolism.
• The more calories you burn on the bike, the greater the chances of creating a caloric deficit.
• A caloric deficit entails burning more calories than you consume, and it is a precondition for weight loss.

So, the more you ride an exercise bike, the more calories you burn, and if your diet plan limits the number of calories you take in, you will be guaranteed to lose weight in a short time.

How Many Calories Can You Burn on an Exercise Bike?

Medical experts have confirmed that an average person can burn roughly 200-700 calories riding an exercise bike, depending on their body composition and the intensity of the exercise.

A 155-pound (70.3 kg) person in a study by Harvard University burned 260 calories riding an exercise bike at a moderate pace for 30 minutes. At a faster pace, the same individual burned 391 calories within the same timeframe. 

Here’s an estimate of how many calories you can burn on an exercise bike, subject to your body weight and the intensity of your exercise:

Tips for Burning Calories on An Exercise Bike

• Ride at a faster pace.
• Increase the incline for more resistance.
• Try Interval Training. Alternate between 30-60 seconds of high-intensity riding and low-intensity riding
• Maintain proper form: core engaged, back straight….no slouching!
• Aim for longer workout sessions for maximum calorie burning (30-45 mins)
• Stay consistent: ride 3-5 times per week.
• Monitor your heart rate: stay within 70-85% of your maximum heart rate
• Stay hydrated and eat enough protein.

Benefits of an Exercise Bike

There are several other ways to burn calories, but why choose an exercise bike?

• An exercise bike is convenient: you can use it indoors at any time, regardless of the weather.
• It is customizable: you can adjust the resistance for different levels of intensity.
• An exercise bike has also been shown to reduce stress and boost mood.
• It is safe, unlike outdoor cycling, which can come with certain cycling risks.

Overall, an exercise bike will help you burn calories, build endurance, strengthen your muscles, and improve cardiovascular health—all without putting excessive strain on your joints.

Exercise Bike Workout Routine for Weight Loss

Beginner Routine (Weeks 1-2)

• Duration: 30 minutes
• Pace: Moderate (keep the heart rate at 60–70% of max)
• Resistance Level: 3–5 out of 10
• RPM (Pedal Speed): 60–80

Intermediate Routine (Weeks 3-4) – HIIT Workout (30 min)

• Warm-up: 5 minutes at low resistance
• Sprint: 30 sec at high resistance (RPM 90–100)
• Recover: 90 sec at a slow pace (RPM 50–60)
• Repeat Steps 2 & 3 for 20 min
• Cool-down: 5 minutes of slow pedaling

Advanced Routine (Week 5+) – Fat Burn Ride (45 min)

• 10 min steady warm-up
• 20 min alternating between: 1 min high resistance (hill climb) and 1 min low resistance (fast sprint)
• 10 min steady-state at moderate intensity
• 5 min cooldown

Tip: Add 15-20 minutes of strength training (bodyweight squats, lunges, planks) 3x a week to tone muscles and accelerate fat loss.

Minimize Your Calorie Intake

Remember, weight loss is often 70% diet and 30% exercise. Here are some tips to help you lower your calorie intake when trying to lose weight on an exercise bike. 

• Eat nutrient-dense, whole, low-calorie foods like vegetables, lean proteins, and high-fiber foods.
• Drink water instead of sports drinks or juices. They add unnecessary calories.
• Time your meals wisely. Light, protein-rich snacks in the morning, no large meals before or after your workout
• Cut back on alcohol, sugary coffees, and smoothies.

Best Exercise Bike To Lose Weight

If you want an affordable, space-saving, and effective exercise bike, the Folding Exercise Bike for cardio and strength training from Zelus Fitness is a fantastic choice. With a 3-in-1 design, this bike functions as an upright bike, and recumbent bike, and includes resistance bands for upper body training.

 

• Magnetic Resistance – Adjustable levels allow you to increase intensity as you progress. 
• Foldable & Compact – Ideal for small spaces. 
• Quiet & Smooth Ride – Belt-driven system for noise-free workouts. 
• LCD Display & Pulse Sensors – Tracks calories burned, distance, speed, and heart rate. 
• Adjustable Seat & Handlebars – Ensures comfort for different users.

Whether you’re a beginner or an experienced cyclist, this bike offers everything you need for weight loss—cardio + strength training in one machine! 

 Final Tips for Success

• Stick to your workout and diet plan consistently (results show in 4-6 weeks).
• Avoid processed foods & sugar. 
• Track calories & macros if needed. 
• Get 7-8 hours of sleep to boost metabolism.

Ready to start your weight loss journey? Get on your bike, follow the plan, and watch the results happen! 

Check out some more cardio and weight loss tips, and more cardio equipment to help you on your weight loss journey.