Exercise Bikes

The Complete Guide to 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,  cardiovascular health, building leg strength.

1. What is an Exercise Bike?

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,

2. How Do Exercise Bikes Work?

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 such as hamstrings, quadriceps, calves, and glutes - while also improving your cardiovascular system, improving endurance and burning calories.

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

3. Different Types of Exercise Bikes You Can Buy

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.

4. Benefits of Using Exercise Bikes

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.

5. Which Exercise Bike is Right for Me?

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.

6. Top Home Exercise Bike Workouts

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.