The Complete Guide to Exercise Bikes | Benefits, Types & Top Home Workouts

This article is to help beginners to intermediate ability people looking at investing in their home gym equipment.

My name is David Williamson and I am a professional personal trainer and fitness coach for over 20 years. Today I want to share my knowledge with you about exercise bikes.

Exercise bikes are one of the most popular pieces of cardio equipment for home and gym training. They are very low-impact, friendly on the joints, very effective for burning fat, enhancing cardiovascular health, building leg strength, and are also brilliant for rehabilitation.

In this guide, I will explain what an exercise bike is, how it works, the different types you can buy, the benefits of using one, and how to choose the right bike for you, plus my top home workouts and a handy FAQ section.

An exercise bike (also known as a stationary bike) is a piece of cardio equipment designed to simulate cycling whilst remaining in one place. It provides a cardiovascular workout by pedalling against adjustable resistance, allowing you to increase or decrease intensity.

They’re suitable for all levels of fitness and can be used for early-stage rehabilitation, steady-state cardio, interval training, or active recovery,

Exercise bikes work by combining a resistance system and a flywheel to replicate the feeling of outdoor cycling. As you pedal, resistance can be adjusted to make the workout easier or harder.

They mainly target the lower limbs. Hamstrings, quadriceps, calves, and glutes - while also improving your cardiovascular system, enhancing endurance and burning calories.

Most bikes these days include digital consoles with varied options workout programmes, heart rate monitors, and performance tracking.

When choosing an exercise bike, you’ll find four main types:

Upright Bikes

• Traditional style, similar to outdoor cycling.
• Compact, affordable, and great for general cardio, in confined home spaces.

Recumbent Bikes

• Reclined seat with back support.
• Easier on joints if you have spinal issues, ideal for beginners or early rehabilitation.

Spin Bikes (Indoor Cycling Bikes)

• Heavy flywheel to mimic a road-bike feel.
• Popular for HIIT, endurance, and used in spin classes.

Air Bikes (Fan Bikes)

• Resistance increases the harder you pedal.
• Provides an intense full-body workout (handles move with arms).
• Great for peripheral heart action training.

Exercise bikes offer multiple health and fitness benefits:

• Low-Impact Cardio – Gentle on joints with good cardio output.
• Weight Loss & Calorie Burn – Effective for fat burning, combined with a healthy diet.
• Leg Strength & Endurance – Builds lower-body power and endurance.
• Improved Heart Health – Enhances cardiovascular fitness.
• Convenience – Perfect for home Training, in smaller areas.
• Suitable for All Levels – Adjustable resistance fits beginners to advanced athletes.

The best bike depends on your fitness goals, space, and budget:

• For Beginners & Casual Use: Upright bike – affordable and easy to use.
• For Rehab or Comfort: Recumbent bike – supportive seating.
• For High-Intensity Workouts: Spin bike – smooth resistance and durability.
• For Full-Body Conditioning: Air bike – great for HIIT, core and fat burning.

Pro Tip: Always test the seat comfort, resistance range, and digital features before buying.

Here are three effective workouts you can do on any exercise bike:

1. Steady-State Cardio (Fat-Burning Ride)

• Pedal at a moderate pace for 30–45 minutes.
• Great for endurance and calorie burn.
• Early-stage rehab

2. Interval Training (HIIT)

• 30 seconds hard sprint (max output) → 90-60 seconds recovery (repeat 8–12 times).
• Boosts metabolism and improves cardiovascular fitness.

3. Hill Climb Simulation

• Gradually increase resistance every 2–3 minutes.
• Interval training, 1 min fast – 1 min slow intensity.
• Strengthens glutes, quads and hamstrings while increasing stamina.

Q1: Are exercise bikes good for weight loss?
Yes. When combined with a calorie-controlled diet, regular cycling workouts can help you burn fat and support weight loss.

Q2: How long should I cycle on an exercise bike?
Aim for at minimum 20–30 minutes per session, 3–5 times per week. Adjust intensity and duration depending on your fitness levels.

Q3: Is an exercise bike better than a treadmill?
It depends on your goals. Exercise bikes are lower impact and easier on your joints, perfect for early rehabilitation, treadmills burn slightly more calories per session as your using your whole frame and gravity.

Q4: Can beginners use an exercise bike?
Absolutely. Start with low resistance and shorter sessions, gradually building up fitness levels.

Q5: Do exercise bikes build muscle?
They primarily build endurance and tone in the legs and glutes. For significant muscle growth, increase resistance, combined with a strength training program.

Exercise bikes are a fantastic choice for low-impact cardio, fat loss, early rehab and building leg strength. With different styles to suit all fitness levels, they’re an excellent addition to any home gym.

Check out our range of exercise bikes at Fitness Max and find the perfect model to fit your goals.