Skip to content

How long should you ride a stationary bike to lose weight?

    The stationary bike is excellent for home workouts. Riding a stationary bike is an efficient and effective way to consume calories and body fat while strengthening your heart, lungs, and muscles. However, many may think that to achieve the same results as you would on a treadmill, you’d need to spend more time. Although this may be true, depending on your efforts, a stationary bike can keep you going for longer. If you have a nice bike then you can plan adding best spin bike seat to the machine. 

    Whether you already have a stationary bike or are considering buying a stationary bike, one question was came in your mind that “how long should you ride a stationary bike to lose weight?”. It depends on your aim of achievement. But to answer the question I’ve listed some methods below. With those following guidance, you can know how long should you ride a stationary bike to lose weight to reach your particular goal.

    Types of Stationary Bike

    Upright Stationary Bike

    Upright stationary bikes allow for more variety of movement, for example riding while standing or in a racing position, so more muscle groups can be exercised as a biker changes position. Some people who have spinal stenosis or osteoarthritis problems find the forward-leaning position of the upright bike to be most comfortable.

    Recumbent Stationary Bike

    Recumbent stationary bikes are easy to be used as home exercise equipment for some senior people. Because the backrest provides additional balance. People who have low back pain sometimes find back support so they feel comfortable to use a recumbent bike.

    Spin Bike

    Spin bikes are referred to as indoor cycling bikes. They look like upright bikes, but their resistance is given in different ways. Spin bikes use a weighted flywheel that is connected to the bike pedals through a transmission system. That, combined with the direct-contact brakes, makes it more challenging to ride.

    You can also stand up or sit down while you are pedaling. You can adjust the resistance turn of a knob, which is similar to switching gears on a regular bike. 

    Dual-action Stationary Bike

    A dual-action bike is the least like a normal road bike. It has handlebars that move back and forward to target your upper body muscles. So, while you’re pedaling and working your legs, you’re also able to get a solid upper body exercise.

    How long should you ride a stationary bike to lose weight


    Warm-up for 5 to 10 minutes at a low resistance. Just feel your joints awaken and blood flow increases. Your heart rate will also start to rise, but won’t be anywhere near your maximum.

    Steady-state ride

    Listen to music or watch your favorite TV show or movie on your tablet as you ride for 15-60 minutes at a steady work level. This workout helps to build your cardiovascular endurance, consumes fat and calories.

    High-intensity interval

    The high-intensity interval is one way to define your muscles. This exercise will push your system to its limit, releasing the tension, before shocking it once more. To get your desired muscle definition, try to do around 30 to 45 minutes for two days a week of HIIT workouts. If you’re a beginner, try to do about 20 until you feel stronger and more confident. Refrain from overdoing it and keep within your limits. 

    Hill climb

    Start with a steady-state warm-up, then slowly increase the intensity level in 5-minute increments. You’ll feel like you are climbing a hill on your bike. The workload gets harder and you’ll need to consume more calories and fat as you try to keep the pedals moving at a regular pace.

    Speed intervals

    Start with a steady-state warm-up, then boost your pace at 2-minute intervals. Pedal faster for two minutes, at that point return to your regular pace for two minutes. Repeat the intervals for 15-30 minutes, then finish your exercise with a 5-minute cooldown.

    If you do your stationary bike workouts for weight loss regularly, you’ll notice changes in your fitness level and in your waistline in a matter of weeks.

    Cool Down

    You can now finish with a slight cool-down. That should be done the reverse method of how you had done your warm-up session. Pedal more slowly through a 5-minute frame.


    • If you don’t balance yourself correctly you may fall down from the bike. Always position your body correctly to avoid injury.
    • If you have any health issues consult with your doctor to make sure a stationary bike workout is safe for you.

    Final Word

    A stationary bike is great in general as it’s relatively low impact, which means you can spend more time without feeling the hurt. Now you know how long should you ride a stationary bike to lose weight. A stationary bike is a great way to charge your fitness routine, lose weight effectively and smash personal performance targets. You need to spend some time on your stationary bike regularly to achieve your goal. By following these above methods you can lose weight easily. If you have any questions related to your stationary bike let me know, I will be happy to answer them.