Working out on a stationary bike can assist you in burning tons of calories. Cycling is an effective way to improve cardiovascular and muscular endurance, as well as lose weight.
Of all the exercises that can help you lose weight, cycling is simply one of the best. If you want to lose weight or if you’re looking for a great calorie burning exercise to improve your fitness then this exercise bike interval workout is for you.
This exercise bike interval workout program will help raise your heart rate, build up a good sweat, as well as increase your metabolism and support you in losing weight. This is a good program to provide you with a reasonable amount of calories expended for the time invested.
As with any form of exercise, you have the opportunity to push yourself really hard for a short time, moderately for a longer time or lightly for a really long time.
In my mind the best option you can take is Interval training which involves a series of intense efforts with recovery periods in between for no more than 20 minutes.
My favourite program consists of warming up for 5 minutes. Then sprint flat out for 20 seconds. Recover for 10 seconds and sprint again for 20 seconds. Do the 20 second sprint and 10 second recovery for 10 sets, then cool down for 5 minutes giving you a total workout time of 20 minutes. This exercise bike interval workout will raise your metabolism for a long time after you stop exercising, which will help to burn fat well after you stop.
It’s a fact that Interval training will accelerate weight loss.
This is what you need to do:
Exercise Bike Interval Workout Program
Warm up: 5 minutes
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint 20 seconds
Recover: 10 seconds
Sprint 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Sprint: 20 seconds
Recover: 10 seconds
Cool Down 5 minutes
At the beginning of your Exercise Bike Interval Workout routine, start off at a speed that feels very comfortable to you that will loosen your muscles and elevate your heart rate gradually preparing you for intense exercise.
For the sprint imagine you’re peddling down an incline. Something I love adding to my 20 second sprint is feeling myself squeeze my core muscles as I am performing it, then for the recovery part ride as though you’re on a flat road.
You need some resistance to get the most effect from this workout. For those who are beginners, or whose bodies are not very well conditioned, you can use the levels 3 to 5 for the sprint. For those who have average fitness levels, you can use levels 4 to 6, while advanced exercise bike users can use levels 5 to 8. It is best to vary your intensity levels, and to increase your intensity levels to increase the number of calories burned in a particular session. Doing the same exercise routine at the same intensity level will not only get you bored, but it will also stop your body from fully burning off those calorie and fat cells.
Remember if you want to lose weight with programs like stationary bike workouts, the key is intensity. High intensity training helps you to burn calories and fat for less time than steady state cardio. It also boosts your resting metabolic rate for the following 24 hours, helping you burn more calories. So enjoy your Exercise Bike Interval Workout and let us know how it goes for you.
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