An exercise bike is still used by countless people. Namely, the exercise bike is an ideal fitness equipment for cardio training. Thus, the exercise bike is useful for:

  • Losing weight
  • Burn fat (fat)
  • Condition (heart-lung)

An exercise bike can get bored very quickly if you have enough variety, intensity, challenge and build in targets. For this reason, a training exercise bike an absolute must. So here a varied, intense and challenging program which is schedule for exercise bike …If you are looking for an exercise bike for the training, read recumbent exercise bike reviews here.

Contents of the article:

  • Lose weight with exercise bike & training
  • Lose weight with exercise bike …
  • Exercise Bike training for weight loss!
  • Intervals = lose weight with exercise bike
  • Ideal heart rates for weight loss with exercise bike
  • Conclusion

Lose weight with exercise bike & training

Below is an effective program to lose weight with an exercise bike. The training for the exercise bike is based on some rotations per minute (RPM). By far the most modern bikes have a built-in computer that you can read the following values and set:

  • Speed (kilometers per hour)
  • Period (in minutes)
  • Rotations (per minute)
  • Intensity (resistance)
  • Heart rate (per minute)
  • Preprogrammed level

Note: To use this training exercise bike to lose weight, then at least you serve your particular device to read the rotations per minute …

Lose weight with exercise bike …

It is extremely useful if you have a ‘level’ or ‘level’ can set up your exercise bike. With one press is then used some specific functionalities of a button. Setting a level means that you are using a particular difficulty …

The below program for the trainer is entirely based on the number of rotations per minute (RPM). The rotations have you completely in your hands. After all, the faster you “cycle”, the more rotations. Set in this training exercise bike at a level that suits your current fitness level and experience. Increase the resistance as the level you go off too easily. And reduce the resistance if the level proves too cumbersome.

Exercise Bike training for weight loss!

Following training exercise bike is an effective exercise bike program for 37 minutes. This super-effective training for the bike:

00:00 to 00:00 (0 min.) – Set Common resistor
00:00 to 00:05 (5 min.) – Warm up (40 RPM)
00:05 to 00:10 (5 min.) – Accelerating (80 RPM)
00:10 to 00:12 (2 min.) – Further accelerate (100 RPM)
00:12 to 00:14 (2 min.) – Slow (60 rpm)
00:14 to 00:19 (5 min.) – Accelerating (80 RPM)
00:19 to 00:21 (2 min.) – Further accelerate (100 RPM)
00:21 to 00:23 (2 min.) – Slow (60 rpm)
00:23 to 00:28 (5 min.) – Accelerating (80 RPM)
00:28 to 00:30 (2 min.) – Further accelerate (100 RPM)
00:30 to 00:32 (2 min.) – Slow (60 rpm)
00:32 to 00:37 (5 min.) – Cooling down (40 RPM)

This is a very effective exercise routine for losing weight with an exercise bike. Read the time duration per rotation speed to a stopwatch.

Intervals = lose weight with exercise bike

The above training for the exercise bike is ideal for losing weight because it works with intervals. You change very fast stages namely with extremely slow “bike”, so some variation occurs regarding intensity. This is excellent if you want to lose weight with an exercise bike because research shows that intervals are extremely effective for fat loss.

Ideal heart rates for weight loss with exercise bike

It is convenient to use a heart rate monitor. For losing weight and burning fat is it important to maintain an ideal heart rate for weight loss. The ideal heart rate for weight loss is around 125 beats per minute for a young adult, around 110 for the fifties and 90 for a seventies; This differs logically from one individual and is dependent on, among other things, age and fitness level. Go with your training for the trainer never above 170 or sit under 120.


If you want to lose weight optimally with the exercise bike, then you bring the above training three times a week in practice. Use the program or scheme for the exercise bike, for example, Monday, Wednesday & Friday. You burn about 400 calories per exercise session, and you can also listen to music or watch TV during the “home training”!

Do you find this article useful? Have you tried the training schedule for the exercise bike? What do you think of the above program? Do you have other tips for this training program? Let us know whether you have already lost weight with an exercise bike in the comment…