A mong the main goals people have when starting regular workout routines is weight loss. The most efficient type of exercise for calorie burning and body reshaping is cardio. While most view running on the treadmill as the best calorie-burning cardio workout, the recumbent exercise bike might prove a worthy opponent.
What makes the recumbent position exercise better? Simple – you burn calories without any danger of injury or tension on your joints. In fact, the recumbent bike is the best exercising machine for seniors, the disabled, and people going through recovery. The seat is angled to hold you in a more relaxed position for your back, and the apparatus is closer to the ground, providing easy access.
It is likely the easiest cardio workout apparatus to use and the comfiest, and that’s why we are certain you won’t have any issue accomplishing your weight loss objectives with it. Stick to the instructions we offer in the following, and swap through the beginner-friendly workouts plans we prepared to will transform your body in no time.
Cycling on an exercise bike is a joint-friendly means to burn calories. While most think about upright bikes when they hear the word stationary, the recumbent type might prove to be the better option overall. So, recumbent or upright? We stand by the recumbent bike for beginners who seek weight loss for the lower impact the workout has on their joints. Moreover, the difference is almost inexistent if you train properly.
How many calories will you burn with the recumbent bike? There’s a simple formula that you can use to figure out how efficient your weight loss journey is going to be, namely:
*The MET or metabolic equivalent of task for recumbent exercise bike training is 6.8, so replace the stat with this number in the formula above to count your calories.
Let’s do the math to see how many calories a person who weighs 70 kg or 155 pounds will burn in half an hour with this machine:
An individual with the same weight would burn 260 calories after riding a spin bike for 30 minutes. As you can see, the difference is negligible, so you can confidently rely on the recumbent version for your weight loss goals.
Keep in mind: How long you work out on the recumbent exercise bike is the most influential factor for weight loss. The World Health Organization guidelines on physical activity and sedentary behavior recommend at least 150 to 300 minutes of moderate-intensity workouts per week for adults. So, to reach your objective, do 60-minute workouts at least 5 times per week.
Aside from the obvious vanity issue of looking better, losing weight and lowering your BMI in the process is important for your health. We previously covered that workouts on this stationary help you reach weight loss goals. However, you must use the recumbent exercise bike efficiently and correctly for this. So, before we dive into the weight loss workouts for beginners, let’s first learn how to make the most of the recumbent stationary bike:
High-end models like the ProForm 440 ES PFEX15917 and the NordicTrack Commercial VR21 come with multiple pre-set workout programs to pick from. It’s a very convenient feature since you have guidance for your training session from the get-go. However, a few extra workouts never hurt, and this is what we will provide immediately – beginner-friendly workouts for weight loss.
So, even if your chosen bike has pre-set programs and you want to diversify routines, or you pick a more basic model that doesn’t come with any programs at all, you can count on these workout plans to reach your goal.
Time Interval |
Resistance Level |
Rotations Per Minute |
---|---|---|
Minute 0 to 5 |
8 |
90 |
Minute 5 to 6 |
15 |
80 |
Minute 6 to 6.5 |
1 |
50 |
Minute 6.5 to 7.5 |
15 |
80 |
Minute 7.5 to 8 |
1 |
50 |
Minute 8 to 9 |
15 |
80 |
Minute 9 to 9.5 |
1 |
50 |
You need a pair of dumbbells for this workout. What makes this specific training program better than the workout we previously covered is that you work out the upper body in the process too. In the end, the extra effort leads to greater calorie burning and thus, faster weight loss. It is basically the same routine as the HIIT before with the sole difference that you engage arm muscles during certain portions of the program. Here’s how you follow through:
Time Interval |
Resistance Level |
Rotations Per Minute |
Dumbbell Workout |
---|---|---|---|
Minute 0 to 5 |
8 |
90 |
|
Minute 5 to 6 |
15 |
80 |
|
Minute 6 to 6.5 |
1 |
50 |
|
Minute 6.5 to 7.5 |
15 |
80 |
|
Minute 7.5 to 8 |
1 |
50 |
|
Minute 8 to 9 |
15 |
80 |
|
Minute 9 to 9.5 |
1 |
50 |
Time Interval |
Resistance Level |
Rotations Per Minute |
---|---|---|
Minute 0 to 5 |
8 |
90 |
Minute 5 to 9 |
11 |
80 |
Minute 9 to 12 |
13 |
65 |
Minute 12 to 14 |
15 |
50 |
Minute 14 to 15 |
2 |
50 |
Minute 15 to 19 |
12 |
80 |
Minute 19 to 22 |
14 |
65 |
Minute 22 to 24 |
16 |
50 |
Minute 24 to 25 |
2 |
50 |
Stick to a minimum of 300 minutes per week of recumbent bike training and you will lose weight. If you cycle through the workouts we previously presented, you won’t get bored by your training sessions and you’re guaranteed to reshape your body for the upcoming bikini season. Remember that the cardio workout you get from the recumbent stationary bike is easy on your joints and very comfortable, so you won’t even feel like you are pushing yourself when you train. Get a bike that accommodates your height and weight, make sure the seat is thickly padded, that there are enough resistance levels to pick from, and you’re good to go.