How Long Should I Bike at the Gym for A Good Workout

Bike at the Gym

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How Long Should I Bike at the Gym for A Good Workout

Do you love to cycle at the gym? Whether you are doing it for fun, losing weight, or for other reasons, it’s essential to ask yourself if you are doing it correctly.

Ensure to set up a program and remember to use the right equipment for your cycling needs.

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Most gyms have created cycling classes to help in losing weight. Decide on a plan that meets your requirements.

Below are two significant classes to help you burn calories.

Spin Class

Spin class is majorly for losing weight by cycling the stationary bike. According to the Mayo Clinic, you need to create a calorie deficit to lose a significant amount of weight.

In this case, using a stationary bike will increase your physical activity leading to burning more calories every day.

When considering this plan, it’s important to remember that the rate at which people lose weight differs from one person to another.

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You should never compare your results to another person you started the plan with at the same value.

According to South Dakota State University, you can burn 300-600 calories in a 45 minute in gym cycling session.

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Therefore, during your daily bike at the gym , try to maintain the 45 minutes or more to achieve great results.

Indoor Cycling Classes

Most gyms are offering this weight loss activity using stationary bikes. According to Harvard Health Publishing, this session should last between 45-60 minutes.

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Participants who choose to bike at the gym enjoy a vigorous workout accompanied by great music to motivate them.

If you have a knee or a hip problem, consider cycling a stationary bike for 45 minutes or more to relieve yourself.

It is advisable to plan your cycling classes depending on the intensity and length of the workout sessions.

Bike at the gym at three high-intensity levels, each lasting between 30-40 minutes. They can cover your fitness requirements to the maximum.

Even though stationary bikes can take your exercises to the next level, it would be best to determine the type of fitness person you are.

Every fitness level should have a reasonable workout plan to achieve excellent results. So, before choosing to bike at the gym , which level of fitness are you?

A beginner?

To get to the top, you always start from the bottom. Because you are not familiar with the process, you should take it slow in the beginning to ease your movements.

Then, gradually, you will add intensity and time.

Start with a 25-35 minute workout and proceed by adding 1 minute as you continue with your exercise.

Apply a low pedal intensity for 5-10 minutes. After that, shift to medium power for 5 minutes.

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Once you are on the right track, switch to high intensity for 1-2 minutes and back to medium power for another 5 minutes.

Once in an excellent position to shift, switch to high intensity. Go for another 1-2 minutes and back to medium intensity again for 5 minutes.

Once you are ready to finish your workout, shift to low intensity, and pedal for 5 minutes. Don’t be in a rush; take your time.

Always follow the right method and keep your timer on during cycling.

Workout for Weight Loss?

Using a stationary bike for weight loss is an excellent idea because it burns body fats. Additionally, it’s the best choice if you want to switch up your resistance levels fast.

Ensure to follow the right plan to achieve a big difference.

Kick-off your workout by taking 5-10 minutes of pedaling at low intensity. Then, switch to a 3-5 minute medium intensity cycling.

Ensure to switch 1-3 minutes of high intensity and 3-5 minutes of medium power for 20-30 minutes.

Once you hit your target, start slowing down by pedaling for 5-10 minutes at low intensity.

For Interval Training?

Interval training using a stationary bike allows you to boost your stamina and strength. As a dedicated individual, watch your time during your workout.

Start your workout by pedaling for 10 minutes at low intensity. Then, switch to medium power and cycle for another 10 minutes, followed by a high intensity for 2 minutes.

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Switch to a 2-minute low intensity, then to high-intensity cycling for 2-minutes.

Alternate between low and high power for the next 4 minutes, then back to a low intensity pedaling for 5-10 minutes.

If you wish to proceed with your cycling experience, increase your intervals by 1 minute.

Factors to Consider When Determining Your Cycling Time

Not every stationary bike will offer you the results you want to witness within a certain period.

The following are factors to put into consideration;

Bike Type

There are three major types of stationary bikes. Each of these bikes operates differently. Depending on your workout goals, fitness level, and joint health, focus on one bike.

Or, if you must try all of them, do so at different times. The three major types of bikes are;

Other bikes are indoor cycles, which are similar to the upright bike but have an elevated seat. An air bike is a less common machine that doesn’t have any programmed options.


The bike’s features can significantly impact your workout time. For instance, cycling on a stationary bike with a virtual reality gives you an excellent experience.

Also, you may follow up with your favorite programs or play music as you work out. In the process, you may have more time for your exercise.

Time Frame

If you are using the stationary bike for cardiovascular or aerobic exercises, consider aiming for 30-40 minutes, 3-5 times a week.

If you stay long without exercising, it advisable to start slow and add more time as you progress until you hit the 30-40-minute workout.


Stay safe when cycling your stationary bikes. Position yourself correctly before starting your exercise.

It’s also essential to take a break to help your body recover during any pain experience. Always go with your capabilities, not with the flow, especially when working out in a group.


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