Each month we will be posting new exercise bike workouts and exercise bike routines to help you make the most of your stationary bike.  If you have recently purchased an exercise bike then you probably want to know how to get the best out of it.

Losing weight and weight loss with an exercise bike are one of the main reasons people buy an indoor fitness or spinning cycle.  An exercise bike by itself is a great way to try and get fit and burn fat, but we would always recommend that you combine this activity with weight training as well.

An exercise bike routine is a cardio workout and burns fat, but you also ideally want to increase your metabolism.  If you do that you will find that you will continue to burn fat even when you are not exercising.

The best way to increase your metabolism is to convert fat to muscle. Muscle burns more calories than fat, so the more muscle you have, the more fat you will burn naturally.

Four Minute Exercise Bike Workout to Burn Fat

This routine is tried and tested and will keep your metabolism burning fat up to 31 hours after you have stopped your workout.

  1. Firstly you need to warm up for at least 5 minutes
  2. Then push hard and sprint as fast as you can for 20 seconds
  3. Recover at a slower pace for 10 seconds, and then sprint very hard for 20 seconds
  4. Repeat the 20 second sprint and 10 second recovery 8 times
  5. This should mean you work out for 4 minutes

The great thing about this workout is that you will continue burning fat even well after you have stopped the routine.  You will find your metabolism has been raised which is one of the best ways to combat weight gain.

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