An exercise bike is a useful tool for losing belly fat, but it's best when combined with a healthy diet and strength training.
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An exercise bike is a great tool for weight loss: It's low-impact, can be adjusted to suit a variety of body types and offers difference resistance levels to match your fitness level. But even the best weight-loss tools can't spot-reduce fat only from your belly. If you want to slim that belly down, you must lose fat from all over your body — and you'll get the best results if you combine time on the exercise bike with strength training and a healthy diet.
Although an exercise bike won't spot-reduce fat from your belly (because nothing can), it can be an effective component in a weight-loss program that will help you lose fat from all over — including your belly.
About Your Belly Fat
Did you know there are two types of belly fat? One is called subcutaneous fat. It's the just-below-the-skin fat that can show up anywhere on your body, including your belly; you can pinch a "roll" of it with your hand.
Visceral fat is a little sneakier because it hides inside your abdominal cavity, padding the space between your organs. While you need some of each type of belly fat to be healthy, having too much of either type poses a health risk.
Of the two types of fat, visceral fat is considered to be a more serious danger. It has been linked to increased risk for conditions such as cardiovascular disease, type II diabetes and, for women, breast cancer and gallbladder surgery.
Luckily, both types of belly fat — along with the other subcutaneous fat on your body — will respond to the combination of physical activity and healthy diet that establishes a calorie deficit. In other words, if you burn more calories than you consume, the excess fat will melt away from everywhere, including your belly.
Burning Fat on a Bike
Just looking at your exercise bike and thinking about it won't help make your belly fat go away. You're going to have to hop on it and pedal a lot.
Exactly how much you'll need to bike to start losing weight is a little different for everybody, but a good place to start is by meeting the U.S. Department of Health and Human Services physical activity guidelines for Americans, which recommend that adults get at least 150 minutes of moderate cardiovascular exercise each week, or 75 minutes of vigorous exercise per week.
Those guidelines are for maintaining overall health, but if you're already eating an appropriate number of calories to maintain your weight, adding in that much physical activity can be enough for gradual, sustainable weight loss. You'll also enjoy all the other benefits of regular cardiovascular exercise, including a stronger immune system, more stamina, improved mood and reduced risk of many chronic conditions.
If you double that amount of exercise — aiming for 300 minutes of moderate exercise per week or 150 minutes of vigorous exercise per week — you'll get even more health benefits and slim down faster too.
Balancing a Healthy Diet
It may be tempting to starve yourself to lose weight quickly, but it's impossible to keep that up for long. When you go back to eating the weight will just come back — often with a vengeance.
Instead, pair your new biking habit with a healthy diet that emphasizes a variety of fruits and vegetables, whole grains, high-quality lean meats and unsaturated fats. Cut out processed foods, which often contain lots of calories but few nutrients, and minimize your intake of added sugar, sodium and saturated fats.
If you emphasize nutrient-rich foods in your diet, you might not have to count calories at all. But if you want the assurance of a ballpark figure of how much you should be consuming so that you can fine-tune your eating-and-biking balance, the U.S. Department of Health and Human Services Dietary Guidelines for Americans, 2015-2020, offers an excellent chart estimating daily caloric needs by age, gender and level of physical activity.
Read more: Love Peloton? Get an At-Home Cycling Workout Without the Cost
Choosing Your Bike
Whether you're working out in a gym or considering an exercise bike for home use, there are three general types of bike you'll encounter. The first is a so-called "spin bike" that's used almost exclusively for group cycling classes. Of the three types, these high-end bikes are the most adjustable and most closely resemble a real bike. They also lack the entertainment bells and whistles you'll find on other exercise bikes.
The second type of stationary exercise bike may simply be called an "upright bike." It looks much like a spin bike or regular bike, but has a wider, padded seat that adjusts up and down, along with a console that displays your workout stats, allows you to control resistance and sometimes offers entertainment options.
The final type of exercise bike you'll often encounter is a recumbent bike. Just like a recumbent street bike, it positions you closer to the ground with the pedals out in front of you instead of under the seat. The seat on a recumbent bike adjusts forward and back, and is often the widest and the most comfortable of all the exercise bike seats.
Recumbent bikes usually have a fairly solid backrest on the seat too. So if you struggle to sit on a smaller bike seat or to sit without back support, this model may be the best option for you.
Your Exercise Bike Workout Basics
Every time you pedal your exercise bike, there are a few things you should do to avoid injury and ensure that you perform as well as possible. First, adjust the bike.
With one of the pedals positioned at its furthest point from you, the leg that matches that pedal should be slightly bent at the knee. Fitness equipment manufacturer Precor recommends pedaling the bike as a test: If your hips rock side to side, adjust your seat a little closer to the pedals.
Always warm up with five to 10 minutes of easy pedaling before you get serious. This period allows your body to literally warm up, increasing your body temperature, blood flow and heart rate for the more strenuous workout that's on the way. Finally, once you're done with your workout, plan to spend another five to 10 minutes cooling down, pedaling slowly so that your body has a chance to return to its pre-workout condition.
Finally, if you want the fastest fat loss you can get on a bike, consider adding some high-intensity intervals to your workout, alternating sprints where you pedal as fast as you can with slower periods of active recovery. A February 2018 meta-analysis published in the New Zealand journal Sports Medicine found that high-intensity interval training (HIIT) is effective for reducing both types of fat.
Read more: 5 Workouts for Strength Training at Home
A Strength-Training Boost
You'll pedal off that belly fat even faster if you add some strength training to your routine. Lean muscle mass is four times more metabolically active than fat, so it burns more calories even at rest. Aim for two full-body weight-training workouts each week, using compound exercises such as squats, lunges, bench presses or push-ups, and lat pulldowns or pull-ups.
Is riding a stationary bike good for losing belly fat? ›
Biking on a stationary bicycle is a great way to burn calories and lose abdominal fat. However, to reap these advantages, you must exercise regularly.How many miles should I bike a day to lose belly fat? ›
How many miles should I bike a day to lose belly fat? You should ride a bike for 20 – 30 miles three times a week to lose belly fat.Can you tone your stomach on an exercise bike? ›
Yes – it's possible to complete a variation of crunches while on a bike! Simply pedal while contracting your abs inwards. Do this for one minute or so, then continue with regular pedaling. This is an easy way to tone your core while getting a great cardio workout at the same time.Is cycling better than walking for belly fat? ›
Another study found that weight-bearing exercises, such as walking and running, were associated with lower levels of a type of fat that accumulates in bone marrow, compared with cycling ( 9 ). Walking burns more fat than cycling. This may be because it's considered a weight-bearing activity, while cycling isn't.Is 30 minutes on a stationary bike enough exercise? ›
Depending on your health goals and the intensity of your workout, 30 minutes on a stationary bike can be enough to improve your fitness and lose weight. Adults should aim for a minimum of 150 minutes of moderate-intensity aerobic exercise per week to reduce the risk of lifestyle diseases like cardiovascular disease.What exercise burns the most belly fat? ›
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.
As a general rule, the average person should start seeing noticeable results after one month of using an exercise bike as part of their regular routine. Exercising is a long-term commitment, so don't be discouraged if you can't see results straight away. Push through and you will notice results in time.How do I get rid of my belly pooch? ›
- Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
- Replace sugary beverages. ...
- Keep portion sizes in check. ...
- Include physical activity in your daily routine.
Yes, exercise bikes are a great option if your goal is weight loss. The exercise bike burns calories, assist in creating a caloric deficit which is necessary for weight loss.Can you get in shape just on a stationary bike? ›
Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.
How long should you ride a stationary bike to lose weight? ›
In order to lose weight, the American Council on Exercise (ACE) says you'll need to cycle at a moderately intense level for at least 30 minutes at a time. To burn even more calories, you'll want to cycle for longer.What exercise burns the most belly fat for female? ›
- Walking, especially at a quick pace.
- Group fitness classes.
Most fitness experts who have calculated calorie burn for both exercises base their numbers on time spent rather than distance traveled. In several studies conducted by reputable scientists, it was determined that, under equal conditions, bike riding was at least equal to walking.Is cycling 30 minutes good for weight loss? ›
Thirty minutes of cycling burns 200 calories on average, although that number depends on a few factors, including your weight, the intensity of your workout, and the resistance, Chew explains.How many steps is 30 minutes on a stationary bike? ›
Multiply the number of minutes of the activity by the number of equivalent steps per minute. For example, if you bicycled at a leisurely pace for 30 minutes, multiply 116 X 30 to come up with 3,480 steps.Which is better treadmill or bike? ›
The differences in fitness and aerobic improvements between using a treadmill or a bike are negligible. Either is a much better option than doing no exercise at all.Is stationary bike better than walking? ›
Stationary cycling will result in the same benefits as walking, with the added bonus that it puts less pressure on your joints than other weight-bearing activities such as walking.What happens to your body when you ride a bike everyday? ›
Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level. The health benefits of regular cycling include: increased cardiovascular fitness.What is the fastest way to reduce belly fat? ›
- Try curbing carbs instead of fats. ...
- Think eating plan, not diet. ...
- Keep moving. ...
- Lift weights. ...
- Become a label reader. ...
- Move away from processed foods. ...
- Focus on the way your clothes fit more than reading a scale. ...
- Hang out with health-focused friends.
- Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
- Swap your beef for salmon. ...
- Yogurt. ...
- Red bell peppers. ...
- Broccoli. ...
- Edamame. ...
- Diluted vinegar.
How do you get rid of belly fat after 50? ›
Sass recommends eating a healthy, balanced, plant-based diet. “Plant foods rich in monounsaturated fat — avocado and avocado oil, extra virgin olive oil, whole Mediterranean olives and olive tapenade, nuts and nut butter — as part of a healthy balanced diet may help reduce belly fat,” she says.What happens if you cycle everyday for a month? ›
Lung capacity will slowly increase and your heart and blood vessels will work better. Your immune system will become stronger: the level of lymphocytes in blood goes up. The body will be also able to regulate levels of sugar and other substances in blood more easily and your body will store less fat.How long should you pedal on stationary bike? ›
Start off pedaling at a low intensity for 5-10 minutes. Switch to medium intensity for 3-5 minutes. Alternate between high intensity (1-3 minutes) and medium intensity (3-5 minutes) for the next 20 to 30 minutes. Cool down by pedaling at a low intensity for 5-10 minutes.What drink burns belly fat overnight? ›
- Raw vegetable juices.
- Whole fruit juices.
- Soaked fenugreek water.
- Chamomile tea.
- Turmeric milk.
- Cinnamon tea.
- Aloe Vera juice.
- Cucumber-parsley juice.
Causes include poor diet, lack of exercise, and short or low-quality sleep. A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it.Can lemon water reduce belly fat? ›
“If losing the fat was as easy as adding lemon to hot water, a myth that needs to be busted!” the nutritionist captioned the post. According to Healthline, lemon water is no better than regular water when it comes to weight loss. However, it can be used as a low-calorie replacement in place of a high-calorie beverage.How many times a week should I cycle to lose weight? ›
Losing weight as a goal
If you want to lose weight by Indoor Cycling, we recommend doing a workout on your Indoor Cycling bike three times a week. Start slowly, build up your fitness, and don't overdo it, then it will remain fun. It is also important that you eat healthy. That means varied; limit your sugars and fats.
In general, running on a treadmill burns more calories per minute than riding an exercise bike. Studies suggest that running on a treadmill burns 8.18 to 10.78 calories per minute, while stationary cycling burns 7.98 to 10.48 calories per minute.What is the difference between stationary bike and exercise bike? ›
Generally speaking, you can get a more intense workout on a spin bike than a stationary bike. Spin bikes require greater muscle activation, including some upper body and core, whereas the workout on a stationary bike is really just isolated to the legs. They also have a heavier flywheel.How long does it take to lose 20 pounds on a stationary bike? ›
If you cycled for 1 hour per day at a moderate intensity, you'd burn 3,192 calories per week. At that rate, it would take you about 22 weeks to lose 20 pounds.
How long does it take to lose 20 pounds on a exercise bike? ›
It's easy on your joints and torches massive calories. With discipline and commitment, you could lose a whopping 20 pounds within weeks.How long should a 65 year old ride a stationary bike? ›
According to the World Health Organization, people aged 65 and above should aim for at least 150 minutes a week of moderate-intensity aerobic physical activity. For seniors who are new to cycling, Simpson recommends starting with three times a week for 20 to 30 minutes each time.What 3 exercises burn the most fat? ›
- Walking. Walking is one of the best exercises for weight loss — and for good reason. ...
- Jogging or running. Jogging and running are great exercises to help you lose weight. ...
- Cycling. ...
- Weight training. ...
- Interval training. ...
- Swimming. ...
- Yoga. ...
- Include aerobic exercises in your daily routine. ...
- Reduce refined carbs. ...
- Add fatty fish to your diet. ...
- Start the day with a high protein breakfast. ...
- Drink enough water. ...
- Reduce your salt intake. ...
- Consume soluble fiber.
Cycling is more efficient than walking, so you'll probably work harder by walking briskly and probably exercise your heart, lungs and major muscles more. On the other hand, cycling is probably less hard on your hips, knees and ankles than walking.How many miles on a bike is equal to 1 mile running? ›
The general rule of thumb is a 1:3 or 1:2 run to bike ratio in miles. In other words, 1 mile of running at a moderate level is equivalent to biking 2-3 miles at the same effort level. Running is a high impact activity and requires the entire body to be moving.How far is 1 mile to walk? ›
Mile: A mile is 1.61 kilometers or 5280 feet. It takes 15 to 20 minutes to walk 1 mile at a moderate pace.Which is better for belly fat cycling or walking? ›
Walking Versus Biking
Bike riding may burn fat faster, but don't discount walking as a great way to lose weight. If you weigh 150 pounds and walk for an hour at a 13 minute mile pace, you will have walked a little more than four miles and burned 372 calories according to Harvard Health Publishing.
Lowers belly fat and increases good fat: A 30-60 minutes of cycling (which is a moderate-intensity aerobic exercise similar to exercises, such as jogging, hiking, and swimming) and a healthy protein-rich diet is an effective way to lower belly fat and increase good fat (high-density lipoprotein) levels.How fast can you see results from stationary bike? ›
As a general rule, the average person should start seeing noticeable results after one month of using an exercise bike as part of their regular routine. Exercising is a long-term commitment, so don't be discouraged if you can't see results straight away. Push through and you will notice results in time.
How long do you have to ride a stationary bike to equal 10000 steps? ›
How many 'steps' do you get riding an e-bike? It would take about 1 hour 14 minutes of riding an e-bike to get 10,000 steps.How long does it take to burn 500 calories on a stationary bike? ›
If you are looking at using a bicycle as your main form of exercise, a good way to start is by riding for 45 minutes at moderate intensity. This will burn approximately 500 calories per cycling session, setting you on track to meet average weekly exercise goals.How long should I bike on a stationary bike to lose weight? ›
In order to lose weight, the American Council on Exercise (ACE) says you'll need to cycle at a moderately intense level for at least 30 minutes at a time. To burn even more calories, you'll want to cycle for longer.How long does it take to see results from riding a stationary bike? ›
As a general rule, the average person should start seeing noticeable results after one month of using an exercise bike as part of their regular routine. Exercising is a long-term commitment, so don't be discouraged if you can't see results straight away. Push through and you will notice results in time.How do you lose belly fat on an exercise bike? ›
Build up to a regular routine of stationary cycling to lose weight that includes a minimum of 30 minutes of moderate-intensity cardio, five to six times per week. Do this moderate-intensity work by pedaling a stationary bike at an effort that raises your heart rate to between 50 percent and 70 percent of your maximum.What is the fastest way to lose weight on a stationary bike? ›
- Start off pedaling at a low intensity for 5-10 minutes.
- Switch to medium intensity for 3-5 minutes.
- Alternate between high intensity (1-3 minutes) and medium intensity (3-5 minutes) for the next 20 to 30 minutes.
- Cool down by pedaling at a low intensity for 5-10 minutes.