How to Lose 20 Lbs on a Stationary Bike

Many modern exercise bikes have varying fitness levels and digital displays that show your current heart rate, estimation of calories burnt and the distance travelled. The number of calories burnt during any exercise program depends on the pace at which you exercise, as well as your genetic make up and body type. Read on to find out how to lose 9.07kg on a stationary bike.

Determine your target fat-burning heart rate in order to see just how fast you need to pedal on the bike in order to burn fat. In order to get a general idea of target heart rate, subtract your age from 220. Work at 80 to 85% of the top number of that range to lose pounds. Since a pound of fat is 3500 calories, you will need to burn 500 calories per day on the stationary bike to lose one pound per week.

Complete at least a 60-minute fast paced workout on a stationary bike every day. At a fast pace (20mph to 25mph), stationary bike pedalling will help you burn approximately 5 to 10 calories per minute. It will take anywhere from 50 to 100 minutes to burn 500 calories per day. If you are going at a slower pace, adjust your time as needed. Check your heart rate during exercise by putting two fingers to the jugular vein in your neck, and timing the heartbeat for ten seconds. Multiply the resulting number by 6 to get your heartbeats per minute and determine if you are exercising at a fat-burning level.

Work out in the morning, and before breakfast. Your body is more likely then to burn fat because it has no immediate energy stores. In addition, morning activity increases metabolism for the rest of the day.

Circuit train using your stationary bike by speeding up to maximum speed for five minutes and then slowing down to a normal range. Do this throughout the workout to boost metabolism and increase fat burn. You can go from 5 minutes fast, to 3 minutes moderate, to 5 minutes fast throughout the exercise period to increase fat and calorie burn.

Increase resistance and duration on your exercise bike every few days, but stay at a high intensity. This will help you to attain higher fitness levels and build musculature to increase metabolism.

Lose weight at a rate of one pound per week with a one hour stationary bike program. To increase your weight loss, increase duration and speed on the bike. For an added one-pound weight loss per week, decrease caloric intake by 500 calories per day. In addition, eliminate saturated fats from your diet. On a basic 60-minute per day program with no calorie decrease, you will lose 9.07kg in 20 weeks on your stationary bike.

Things You'll Need

  • Stationary bike
Cite this Article A tool to create a citation to reference this article Cite this Article

About the Author

Robin McDaniel is a writer, educator and musician. She holds a master's degree in higher educational leadership from Florida Atlantic University in Boca Raton as well as a bachelor's degree in elementary education. She is pursuing a Ph.D. in adult in community education. McDaniel enjoys writing, blogging, web design, singing and playing bass guitar.