Is Stationary Cycling Good for Weight Loss?

Maybe you’re wondering if being stationed on a spot while cycling does anything for you. Yes, it actually does. Stationary cycling is highly effective as a form of exercise.

It’s something you can do indoors while enjoying being within the convenience of your home. It’s not every time that you feel like stepping out into the streets. You might just need your own personal space, and that’s one of the reasons stationary biking/cycling exists. However, if you’re a senior woman that wants to get out there, we recommend you get a quality bike for 60-year-old woman for a comfortable ride.

You might still ask, is stationary cycling good for weight loss? Keep reading to find out more!

How to Lose Weight on a Stationary Bike

A stationary bike is a great alternative to other types of biking, especially if you think mountain biking is dangerous for your level. There are a couple of things you need to know as you start your workout on the stationary cycle. For instance, in order to get the best fitness results you need to figure out how much resistance to use in your cycling.

The goals you have set, in terms of achieving fitness, will determine the resistance to be used when you mount the stationary cycle. As you use the stationary bike or a budget spin bike, set the resistance level on it to a low level.

From there keep doing more and gain more riding experience and strength on the cycle. Never be in such a hurry that you start with a resistance level beyond your fitness level.

One of the reasons to join a spin class on a spin bike is so as to get help and support from the certified professional trainer in the class. One of such assistance that the individual can give you is the right placement of your bike saddle when you start cycling.

Having the right form while on your stationary cycling for weight loss is important and this can only be achieved when your saddle is rightly positioned.

Some more advice on being comfortable when you’re home cycling is setting the cycle’s saddle at a height that allows you to stretch your legs comfortably while pedaling. The correct saddle height is at the waist.

You should also make sure that your handlebars are positioned in such a way that your back is upright and comfortable. You shouldn’t have to stretch/lean forward just to reach them.

Stationary Bike Workouts That Burn Fat

After making sure that your health status is good enough for you to do exercise, you can make use of some of these cycling routines to lose weight.

Especially for those who have not planned any workouts on their stationary bikes. Start with simple and easier routines as a beginner.

Nice and Steady

This is a nice and easy routine. You get to play your best songs or watch a movie as you cycle. This routine is usually carried out for about 15 to 60 minutes with water breaks to drink from your bike water bottle.

Steady-state cycling improves cardiovascular endurance. It also helps to burn fats and calories.

Hill Climbs

This routine gives you the sensation that you are climbing a hill. Sounds interesting yeah? Start the routine at steady state, and then steadily increase your intensity level in 5-minute intervals.

As you pedal at a regular pace, your body starts to feel more tasked. It will make you burn more calories while cycling.

Speed Intervals

Begin at a steady state for warm-up, and then steadily increase your pace in 2-minute increments. Pedal faster for 2 minutes and go back to normal for 2 minutes. Go through the intervals for 15-30 minutes, and then cool down for about 5 minutes at the end of the workout.

If you want to attain your weight goals, you need to be consistent on the stationary cycle. Consistency will help you reach your goals within a short time. I believe these tips have shown you more about if stationary cycling is actually good for weight loss and why try it.

How Long Should I Bike for Cardio?

To be able to get any tangible results from your biking, you have to put in a lot of time. At least 3 hours total should be spent on your bike in a week.

About 30 minutes for each day you exercise. Feel free to set exercising schedules that fit your personal lifestyle. Just take care of the right amount of time each day.

It’s alright to include high-intensity interval training in your daily routine. This may include 1 minute of fast pedaling and 30 seconds of pedaling at a slower pace. Repeat this process for a total of 20 minutes of workout.

Safety Tips

Make sure you stay safe as you engage in a stationary workout session.

Here are a few tips to ensure your safety:

  • Position your body properly and make use of the correct form. Ask a certified personal trainer for assistance if you have anything unclear.
  • If you start feeling bad when biking, take a break to give your body time to recover.
  • You don’t need to wear a cute helmet but please don’t push your body beyond its limit. You might feel pressured to do more than you usually can when you see other cyclers performing better than you in class. Don’t let this get to you. Learn to move at your own pace.
  • If you have problems with your heart’s health, blood pressure or balance, consult with your doctor first. Ask him if it’s safe to work out on a stationary bike.


An upside to cycling indoors is that the weather doesn’t stop you from achieving your fitness goals. It doesn’t matter if it rains outside or it’s super sunny.

There are many more benefits apart from cardiovascular benefits associated with stationary cycling. For instance, you get to increase muscle strength, lose weight, and burn body fat.

Track your progress and improvements over time. This will help you see the results you’ve achieved. When you can see that you’re actually making progress in your exercise regimen it will get you motivated to do even more.

Shailen Vandeyar

A proud Indian origin Kiwi who loves to plant trees and play with my pet bunny when not out cycling through the best routes, reviewing the latest gear, and sharing tips on everything biking.

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