• Ben Yates

The benefits of an exercise bike workout

Updated: Jan 17

Exercise bikes are light, easy to use and can be folded away for easy storage.

It's easy to see why they are a popular choice for home workouts.

An exercise bike workout helps to strengthen your heart, lungs and muscles and is an efficient and effective way to burn calories and aid fat loss.

Compared to some other forms of cardio, an exercise bike puts less impact and stress through your joints, but still provides an excellent aerobic workout.

6 benefits of an exercise bike workout

1. Boosts cardio fitness

The benefits of improved cardiovascular fitness are immeasurable, and cycling is an excellent way to boost your fitness.

By strengthening your heart, lungs and muscles through an aerobic workout, you also improve the flow of blood and oxygen throughout your body.


  • Better sleep

  • More energy

  • Lower blood pressure

  • Improved blood sugar levels

  • Better mood

  • Lower stress levels

  • Improved memory and brain function

  • Improved immune system

2. Can help with weight loss and burns body fat

An intense indoor cycling workout could burn up to 600 calories an hour, depending on several factors, but this makes it a great option for burning calories quickly.

An increase in strength and muscle mass can help the body burn more calories whilst at rest, leading to increased fat loss.

The key to weight loss is burning more calories than you consume.

3. A low-impact workout

Exercises such as running and other high-impact aerobic exercises put your joints under a lot of pressure.

If you have joint issues or an injury, an exercise bike is a low-impact workout that uses smooth movements and reduces the impact through your body.

4. Strengthens legs and lower body muscles

Peddling an exercise bike helps to strengthen your calves, hamstrings, quadriceps, glutes, core and back.

Using a higher resistance will help to build more strength over time.

5. Interval training

Short on time? An exercise bike enables you to alternate bursts of intense exercise of varying lengths combined with rest periods.

This style of training can help to burn more calories in less time, whilst also improving your cardio fitness.

6. Safer than road cycling

Cycling outdoors is a wonderful way to exercise but it does come with a multitude of hazards, such as poor road surfaces, poor weather and visibility, and inattentive drivers.

With indoor cycling you don't have to worry about traffic, poor roads, or inclement weather, you can get the benefits of an exercise bike workout any time of the year.

Beginners exercise bike workout plans

Beginner workout plan

If you're new to cycling and just beginning to build your fitness, start slowly and gradually increase the time and intensity.

Try this 27-minute beginner's workout -

  1. Start pedalling at a low intensity for 5 minutes