How to Get More From Your Exercise Bike Workout

exercise bike workout


How to Get More From Your Exercise Bike Workout

Yes, your exercise bike technically sits still so people call it stationary. It should be the only thing sitting still if you want to burn fat and boost your cardio.

But it’s not a matter of jumping on and just pedaling for hours on end.

We’re going to teach you about the best exercise bike workout for the best results.

Exercise bike workout 101

There are a variety of ways to get more out of your exercise bike workout. Some have to do with what you’re doing, and some are how you’re doing it.

We’re going to give you both for max results.

As with any new workout, consult your doctor first before you begin. And if you’re new to indoor cycling, make sure you understand the basics first.


Pretend like you don’t have a bike seat

You use different muscles when you’re seated versus when you’re standing.

Get out of the saddle, just like when you were a kid. You might need to up the resistance, as your full body weight will be on the pedals.

Watch your form, though.

If you find yourself leaning on the handlebars, it’s better to sit back down. You’ll put too much stress on your knees if you’re leaning too far forward.


Don’t forget your core

Our abdominal muscles are the center of everything.

They keep our backs straight and help to keep our balance well, balanced. Don’t forget to engage your core during your exercise bike workout.


Food and water

We all know hydration is key, on and off your bike.

Make sure you’ve got water in easy reach during your workout. If you’re riding your own bike on an indoor trainer, put your bottle in the holder just like you would outside.

While there are just-for-fun rides that might end with a beer, make sure that’s not every ride.

Protein is also an important part of your workout. Give your body protein so that you can keep building lean muscle.


The resistance is here (and it’s not a sci-fi movie)

Your exercise bike workout should be a combination of intensity levels.

If you’re just pedaling along at the same rate all the time, you’re going to get bored. And so will your body.

You’ll become accustomed to the same thing and while it will get easier, but you shouldn’t stay there.

Make sure you’re changing the resistance on your bike. Some days you might have more energy, so use it!

Crank up that resistance and pedal.


There are a variety of ways to do interval training.

Intervals are basically periods of high intensity, followed by lower intensity. They are generally done in terms of decreasing time (60 seconds, then 50 then 40, etc.).

For your exercise bike workout, it will be a combination of time and resistance. Most interval workouts call for serious intensity, i.e., at least 80% of your maximum.

Tabata is a high-intensity style of interval training that you can also do on your bike.

Add intervals to your workout to keep your mind and body engaged.

If you liked this post, or have questions about indoor exercise bikes, leave us a comment! Plus, if you have tips to add, we’d love to hear from you.