How Long Should You Ride Stationary Bike to Lose Weight?

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How Long Should You Ride a Stationary Bike to Lose Weight

To lose weight through stationary biking, aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cycling per week, as per the American Heart Association’s recommendations. This equates to approximately 30 minutes of moderate or 15 minutes of vigorous cycling daily, five days a week. Pair this routine with a healthy diet to create a calorie deficit, essential for weight loss. Always consult a healthcare provider before starting a new exercise regime, particularly if you have underlying health conditions.

In a Hurry! Here are our top stationery bikes for loosing weight!

Keiser M3 Indoor Cycle

Keiser M3 Indoor Cycle

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Echelon EX5-S Smart Connect Fitness Bike, Black

Echelon EX5-S Smart Connect Fitness Bike, Black

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RENPHO Auto Resistance Exercise Bike for Zwift, AI Smart Stationary Indoor Cycling Bike

RENPHO Auto Resistance Exercise Bike for Zwift, AI Smart Stationary Indoor Cycling Bike

Check Price

There’s no doubt there are plenty of workouts to help you get in shape. If we specifically talk about stationary bikes for weight loss, we get to hear two types of stories in our lives:

a) Amanda next door got a model-like figure only by riding an AI-Powered stationary bike for 4 months.

b) And then there is you, who can’t seem to lose weight regardless of all the efforts, and that includes some solid minutes on the stationary bike too!

If I speak your mind, we need to talk.

Also Read: Are Stationary Bikes Good For Weight Loss?

Best Stationary Bike for Weight Loss?

The World Health Organization (WHO) suggests that a waist circumference over 94 cm (about 37 inches) for men and over 80 cm (about 31.5 inches) for women is a risk factor for metabolic complications like type 2 diabetes, dyslipidemia, hypertension, and cardiovascular disease.

If your waist stands between that range, it’s high time you step up your fitness game and hit the gym for some good cardio. The best way to do this is to either run or cycle. If you’re here on this page, we can assume you aren’t very fond of running and looking for cycling solutions.

If you’re in the market for stationary bikes for weight loss, here are our top 6 best indoor bikes to shed rapid pounds.

  1. Keiser M3 Indoor Bike Bundle – Best Bike For Home
  2.  EX5s Echelon Smart Connect Bikes – Best Competitor
  3. Renpho AI-Powered Bike – Best Affordable
  4. NordicTrack Commercial Studio Cycle – Best Versatile
  5. Sunny Health And Fitness Magnetic Belt – Best Sturdy
  6. Schwinn Airdyne Bike – Best Comfort

Top Stationary Bike for Weight Loss Compared

1. Keiser M3 Indoor Bike Bundle – Best Bike for Home

4159xJ0Be L. SL500

If you want a premium quality bike that will last for a long time, invest in the Keiser M3. If you are thinking about buying the Peloton bike, buy this bike instead.

It’s pricey, I know. But it’s worth the investment.

The manufacturer Keiser has been around longer, and their specialty is improving your fitness and most importantly, working out for weight management.

The bike is virtually silent – so your family may hear nothing except heavy breathing. You may have to buy some cycling shoes for clipping in.

2. EX5s Echelon Smart Connect Bikes – Best Competitor

Echelon EX-3 Smart Connect Exercise Bike with Rear Flywheel and Rotating Device Holder
  • Enjoy a FREE 30-day trial of the Echelon Premier Membership with access to more than 3,000 live and on-demand connected fitness classes led by the world's best instructors through the Echelon Fit App.
  • Enjoy exclusive content, class playlists, and music from top record labels, including your favorite hits from artists like Pitbull, Old Dominion, Lady Gaga, Daddy Yankee, and more.
  • Classes range from 5 to 45 minutes and are designed for everyone from beginner to pro athletes.
  • Explore classes like Cycling, Rowing, Running, HIIT, Kickboxing, Strength Training, Yoga, Pilates, and more.
  • One membership allows up to five users, so your friends and family can enjoy the Echelon experience together.

Thinking of building a home gym?

You might as well take a look at this Echelon smart bike that provides high-intensity workouts without taking much space from your end.

The bike features ergonomic handlebars with an adjustable console that moves 1800 to help aid convenience while streaming your favorite productive videos.

3. Renpho AI-Powered Bike – Best Affordable

RENPHO Auto Resistance Exercise Bike for Zwift, AI Smart Stationary Indoor Cycling Bike
  • Auto Resistance for Zwift, mimicking the Incline
  • 70+ Free Classes by AI Gym App(No Membership Required): The AI Gym app provides 15 Professional Coach Video Classes, 9 Scenic Rides, 5 Map Rides
  • AI-optimized workouts: Functional threshold power(FTP) training & customized training-
  • Compact Home Gym: This exercise bike features adjustable handlebars (height) and saddle (height/distance) to suit riders between 4'11" to 6'1" (max weight 265lbs). 
  • Quiter and Smart Motor Damping Design
  • Winner of 2022 Good Housekeeping Fitness Award: "Automatically and intelligently adjust the resistance through the connected software and that it was pretty comfortable." 

The Renpho-AI Powered bike is efficient digital stationary bike that keeps your fitness game in check – giving you science-based 4 training modules to meet your fitness level from beginner, fat burning to muscle strength has just the right settings for everyone.

What distinguishes this bike from the rest is its professional cycling instructors who offer free subscription videos to make sure you’re vigilant with your routine, with no excuses whatsoever.

4. NordicTrack Commercial Studio Cycle – Best Versatile

NordicTrack Commercial Studio Cycle (S15i and S22i) Includes 30-Day iFIT Family Membership
  • 30-Day iFIT Family Membership Included; on-demand workouts on your equipment, choose Global Workouts & Studio Classes; Add up to 5 users; Elite trainers adjust your equipment ($39 value)
  • 22 inches Interactive HD Touchscreen Display streams & on-demand iFIT workouts directly to your equipment
  • Automatic Trainer Control; -10 to 20 percent LIVE Incline Matching technology
  • SMR Silent Magnetic Resistance delivers a smooth, quiet workout with every use
  • 350-pound user weight capacity; Protected with a 10-year frame warranty, 2-year parts warranty, and 1-year labor warranty; 59” H x 22” W x 60” L

Be it streaming on-demand fitness workouts on a 22 inch interactive HD display that rotates 360 live studio, or your personal fitness guide that tracks your daily stats, this NordicTrack Commercial Studio Cycle is a full-fledged fitness platform that allows up to 5 people to join its membership and enjoy the unprecedented weight results only within a few months.

5. Sunny Health and Fitness Magnetic Belt – Best Sturdy

Sunny Health & Fitness Magnetic Belt Drive Indoor Cycling Bike
  • HEAVY-DUTY FLYWHEEL: Intensify cardio w/ 44 lb Flywheel. Strengthen your legs with a higher weighted wheel and enjoy an incredibly smooth, nearly silent, and stable ride.
  • FULLY CUSTOMIZABLE: 4-way adjustable seat & handlebars for proper form and a perfect fit. 
  • DEVICE HOLDER: Improve your fitness experience by securely placing your phone or tablet in the tablet holder.
  • SAFETY & CONVENIENCE: Transportation wheels for easy portability. Emergency stop brake for safety in case wheel is spinning to fast. 
  • MAGNETIC RESISTANCE: Virtually no maintenance, micro-adjustable resistance creates an unbelievably smooth ride that creates multiple levels of riding for enthusiasts of all levels. Belt drive mechanism.

This Sunny Health and Fitness Magnetic Belt provide an intensifying cardio workout to strengthen your legs and lose weight in a smooth and silent ride.

The bike features micro-adjustable resistance that allows you to do high-intensity workouts in an unbelievably smooth and satisfying way. It requires no virtual maintenance with multiple riding levels to make it your list of favorites.

6. Schwinn Airdyne Bike – Best Comfort

41R+HByDuKL. SL500

Unlike the stationary bikes mentioned above, this Schwinn Airdyne Bike uses wind resistance to provide an infinite workout challenge to kick start your weight loss journey. You can use multi-position hand grips to do a wide array of cycling workouts like interval training, aerobic, target programs, and anaerobic training all while staying comfortable throughout.

Why Stationary Bikes….

If we get to the depth of the issue, you need to burn 3,500 calories more than what you consume to lose one pound. Thus, how long you should ride a stationary bike to lose weight depends on three things:

  1. Workout intensity
  2. Frequency of cycling a week
  3. Amount of calories you take per day

You can always increase the frequency and intensity and switch to a healthier diet to get better results. To be specific, you can take up to 30 to 40 minutes of a stationary bike session 3 to 5 times a week to notice a significant difference.

Some people also ride for an hour daily to increase the calorie deficit of the day. You can also do this by working out more on days where you have eaten an extra slice of pizza or perhaps binged on a crunchy Hot Flamin Cheetos to make sure you’re always burning out more calories than you consume.

How to Lose Weight Faster on a Stationary Bike?

If you want to lose weight faster, you can increase the intensity, frequency, or duration of your workout on a stationary bike. For instance, if you have been riding at low-medium speed for 15 minutes a day, then start by only increasing the intensity and making it medium-high for 15 minutes.

Then gradually keep the intensity the same and increase the duration of your workout to 25 minutes and so on.

Depending on your fitness and time goals, you can switch your regular diet to clean, whole foods with plenty of lean protein and fresh vegetables. Another thing that can prove to be beneficial is strength training.

The thing here is, the more lean body mass, the faster the metabolism, thus speeding the fat burning process. In fact, the people who carry more fat are slower to lose weight than the people who carry more muscle mass, mainly because they have a higher metabolism.

Benefits of Riding Stationary Bikes For Your Health

If you think stationary bikes are an excellent choice for your weight loss, wait till you find out how the miraculous results it yields enhance your overall health.

Even though weight loss is one of the most motivating factors to exercise, indulging yourself in a workout that improves other parts of your body without being harsh to your joints can also be a plus.

Here are a few health benefits stationary bikes have on your health:

1. Boosts Energy

If you are someone who finds it hard to leave the comfort of a warm couch every day ( been there, done that), you might want to get up and do some biking daily. Numerous studies have concluded that by riding a bike daily, you’re most likely to reduce fatigue by 65% and boost up your energy by 20%.

2. Improves Cardiovascular Health

Cardio exercises like riding a stationary bike are known to be the best workouts to improve your body’s cardiovascular health. While pedaling a bike from your legs, you also move your heart muscles that are directly connected to the muscles in the legs.

Besides this, biking can also elevate lung and liver health to give an overall satisfaction of a healthier body.

3. Regulates Blood Sugar Level

Overweight and obese people are likely to suffer from higher blood sugar levels. Therefore, by frequently doing cardio to burn fat, you’re also regulating the sugar levels, which in return would reduce the chances of suffering from diabetes.

4. Burns Calories and Fat

Cardio, like biking, is the most important way to shed fat. Workout routines like spot training are only meant to tone up specific muscles in your body.

Therefore, by frequently pushing yourself out of your comfort zone and increasing the resistance and duration of stationary bikes, you can drastically burn calories and fat within a few months.

Why Can’t Some People Lose Weight on a Stationary Bike?

It is not surprising that people with special fitness trainers are likely to lose weight faster than those who work out independently. So what is the hidden secret that the fitness instructor knows that you don’t? Well, look no further; the answer is right here for you.

When you work out, you’re most likely to treat yourself with a few extra doughnuts (because you deserve it after a hectic day at the gym, right?) as soon as you start thinking this way; that’s where your fitness journey starts to take a downward turn.

Remember what we mentioned above, you need to burn 3,500 more calories than you consume during the day.

The more you eat, the more you need to burn, and treating yourself with a doughnut after a productive workout session is definitely not going to do any good except adding a few more pounds a week. So you better drop that, right there!

What Does the Research Say?

If that wasn’t convincing for you, we have our research backed up with scientific studies to make sure you get authentic information straight from trusted sources to help you make the right decisions and amp up your fitness game.

A study done in 2010 shows that cycling for 45 minutes a week along with a 1,200 calorie diet intake per day for 12 weeks can give miraculous results in rescuing body fat, weight, and lower cholesterol and triglyceride levels.

How Long Should You Ride a Stationary Bike to Lose Weight?

Using a stationary bike like the versatile and affordable Renpho AI-Powered bike for 30 to 40 minutes 3 to 5 times a day can yield dramatic results not only in losing weight, but this powerful cardio workout can also improve cardiovascular health and boost up your energy, all while being kind to your body.

All in all, a great cycling session 3 or 5 times a week incorporated with self-discipline and a high protein diet can undoubtedly give your desired results. Therefore, a workout regime packed with plenty of stationary bike workouts combined with the right diet is proven to shed rapid pounds before you know it.

To further enhance its effect, you can go for interval training that comprises doing a high-intensity workout for short periods of time combined with long, low-intensity cycling workouts to help you reduce weight in an overall healthier and consistent way.

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Under training to become your personal trainer of choice. If Nelson is not busy producing awesome content to improve your mental, physical health and wellbeing, he’s probably sweating it out at the gym or watching Arsenal break hearts. A salesman and digital marketer , an avid reader, plays tennis and adventurous. He’s a disciple of self-development and follows everything fitness religiously.