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 you need on the exercise bike to lose weight.

To do this, we need to put it in context. The exercise bike is one of the most popular and easy-to-use equipment for exercising, 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 the right way.

How long does a gym bike take to lose weight?

A stationary bike is one of the most popular ways to do cardio, along with a treadmill or elliptical machine. If you’re looking to lose weight and get rid of fat deposits in your love handles or other areas of your body, you need to devote a portion of your training to cardio. The time it takes to lose weight on an exercise bike can vary depending on your family history, eating habits, and training 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, barbell, stretching

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

Start with 25 minutes non-stop

Begin the session with 25 minutes of pedaling at a steady pace. This will allow you to pace yourself and stay at the same pace, while burning calories and building muscle. Endurance is a major factor in this, 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 strengthens.

Keep up 15 minutes of effort

At this point we will be doing 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 much more calories, unleashes work and gets fitter, testing and pushing your limits.

Finish in 5 minutes at any time

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