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Stationary Recumbent Bike Workout

Last Updated on October 29, 2021 by Jeff

If you are someone who is looking for a non-weight-bearing workout, then stationary recumbent bike workouts are perfect for you.

It is a great machine for beginners to use to ease into cardio, and it also provides the user with comfort and support while working out. 

You can start with a few minutes a day on a stationary recumbent bicycle and slowly work your way up with time as your body gains strength. 

This guide will discuss how to make the most out of your recumbent bike workout to lose weight and gain muscle more effectively. 

Stationary Recumbent Bike Workout

Exercise on Recumbent Stationary Bikes

How to Use a Recumbent Bike to Work Out?

You can use this exercise machine to work out in any style. The style you choose can vary depending on the type of training you use this machine for.

Once you’ve built up physical fitness and endurance on a recumbent bike, you should consider interval training. 

Interval training is a short-term, high-intensity form of cardiovascular exercise. 

Interval training allows you to alternate short periods of vigorous exercise and longer periods of less intense exercise. This type of training can help you burn more calories in less time and improve your cardiovascular health. 

The stationary bike allows different levels of resistance, so you can do low, medium, or high-intensity exercises. This makes it ideal for interval training.

Recumbent bike interval training boosts your strength and stamina. Here are some steps to follow for an effective recumbent bike interval training session:

Step One: Pedal at a low resistance level for twenty minutes.

Step Two: Switch to a medium resistance level for the next ten minutes and then proceed to a high resistance level for an extra two minutes. 

Step Three: Alternate between low and high resistance levels for the next ten minutes, breaking them up at two minutes per level.

Step Four: Cool down by pedaling on a low resistance level for five minutes.

There is no set total amount of time or intervals for a HIIT workout on a recumbent bike, but generally, a HIIT session on a recumbent bike should last for at least thirty minutes long. 

The amount of time you spend on a recumbent bike will depend on your current fitness level and how intensely you choose to work out. 

Remember to not over-exert yourself and to always consult with a doctor before starting a new exercise program, if you are on medication or have any medical concerns. 

exercise on recumbent stationary bikes

Health Benefits of a Stationary Recumbent Bike Workout

Recumbent bike workouts are very good for your body and overall health care. Cycling on a recumbent exercise bike can help us feel more confident, and reduce stress and anxiety levels in our bodies. 

Recumbent bike workouts are also beneficial for your heart. The stationary recumbent bike as an endurance exercise is great for training your heart. A well-trained heart will ensure a low heart rate during rest and exercising. 

In addition, exercising on a recumbent bike improves your breathing abilities because you learn how to control your breathing rate and intensity during your workout. 

Recumbent bike workouts also provide you with a stronger immune system. Each time you exercise on a recumbent bike it allows the immune cells to perform well and increase blood flow in the body.

What Are Good Workouts To Do on a Recumbent Bike?

Some of the best workouts you can perform on a recumbent bike are those for burning fat and strengthening the muscles. 

If you want to do a workout that involves burning fat, try interval training on a recumbent bike.

When you cycle on a stationary recumbent bike you are using most of your core muscles to perform this action. Incorporating core exercises into your training program will help to strengthen your core and eliminate belly fat too. 

How to Get the Most Out of a Recumbent Bike Workout

Riders should consider the following tips to get the most out of their workout on a recumbent bike:

Make sure to adjust your seat

One of the biggest mistakes people make when using a recumbent bike is not adjusting the seat. Taking time to do this will ensure comfort for you while working out, and improve your exercise efficiency too. 

Stretch before cycling on a recumbent bike

Just like any other exercise, riding a recumbent bike requires the user to stretch before the workout. Try to spend at least five minutes doing stretching exercises like lunges, before cycling on a recumbent bike.

Perform a warm-up on the recumbent bike too

Don’t just sump into a full-blown workout as soon as you get onto this exercise machine. Spend at least five minutes warming up by pedaling on a low resistance level, and then slowly work your way into your workout by increasing the resistance level further. 

Stay hydrated during your workout.

It is very important to stay hydrated while exercising on a recumbent bike. As your core heats up with the exercise, your body will produce sweat to cool itself down. Make sure to install water back into your body by drinking enough water to keep your organs working. 

Pay attention to the duration of your exercise 

recumbent exercise bike workout

The key to taking full advantage of the benefits of a recumbent exercise bike is to step on it for a long enough time. To get results on a recumbent bike, you need to exercise for a sufficient period of time and with sufficient frequency. 

It is recommended that thirty minutes of aerobic exercise is good for your health five days a week, and sixty to ninety minutes of aerobic exercise can help you lose weight.

If you just want the health benefits, if you want to lose weight, stick to a lower amount and raise your goal.

Try to keep yourself busy while performing your workout

One of our personal favorite tips for getting the most out of your workout on a recumbent bike is to try and keep yourself busy while working out. This is a great tip because it makes you stay on the machine for a longer period of time. 

You can either read a magazine or browse your mobile phone while riding a stationary recumbent bicycle. Most recumbent bike designs include a magazine holder or cell phone stand. This makes it easier for you to keep busy while working out.  

Remember, the key to effective exercise is to spend a lot of time on the machine to burn these calories.

Recumbent Bike Workouts (FAQs)

What Is a Recumbent Bike?

A recumbent bike is an exercising machine that allows you to ride on it in a reclined position. Recumbent bikes are made with this type of design to ensure that the rider’s weight gets distributed evenly on the machine and that the rider gets enough support while working out.

This relaxed position also allows the rider the ability to read a book or use their cell phone while exercising on a recumbent bicycle, which motivates them to stay on the bike for a longer period of time.

Recumbent bikes are great to use if you want to ease into cardio. They are safe and provide less pressure on your joints during your workout session. 

Recumbent bikes are especially good for experienced exercisers too. The resistance levels on a recumbent bike provide a more challenging workout for those who want to use the machine to meet their personal fitness goals. 

Do Recumbent Bikes Provide an Effective Workout?

Yes, a recumbent bike does provide the rider with an effective cardio workout. You can also use a recumbent bike to work on your muscle strength too. 

Cardio workouts are highly effective because it relies on your body to use oxygen during the training session. Using a recumbent bike for cardio workouts will strengthen your heart, improve your lung capacity and also release stress from your body.

Pedaling on a stationary recumbent bike strengthens your hamstrings, shins, glutes, and calf muscles. 

Are Recumbent Bike Workouts Effective?

Yes, cycling on an exercise recumbent bike does prove to be an effective workout for weight loss and to build up strength in your body too.

Using a reclined exercise bike with back support will not put stress on your knees and back muscles while training. 

We can confirm that you can get an effective workout with a recumbent bike at home or in the gym too. 

To make sure that you are getting the most value from your workout with a recumbent bicycle, you will need to exercise for at least twenty to thirty minutes on this machine per day. You can start with shorter sessions in the beginning, and then slowly increase your time by an extra ten minutes each week. 

recumbent bicycle workout

Can You Lose Weight on A Recumbent Exercise Bike?

You can lose weight with a recumbent exercise bike. The key to weight loss with a seated exercise bike is to burn more calories than what you consume. 

Indoor cycling is a great way to successfully burn those calories quickly. If your target is to lose weight with a recumbent bike, make sure to incorporate a good recumbent bike workout plan with a low calories diet. 

The best recumbent bike exercise routine for weight loss would be to start pedaling at a low resistance level for at least five minutes, before switching over to medium intensity. You should try to cycle on a medium resistance level for another five minutes and then alternate between medium and high resistance for the duration of the workout. 

Cool down on a low resistance level to allow your leg muscles time to recover. Always remember to position yourself correctly on a stationary recumbent bicycle to get the most out of your workout for weight loss. 

Is a Recumbent Bike Good for Belly Fat?

Recumbent stationary bikes are good for targeting belly fat. These machines will help you quickly burn the fat in your tummy area, improve your heart rate and prepare your body for more intense workouts such as a high-intensity interval Training program (HIIT training).

Cardiovascular fitness training remains the best solution to lose belly fat and exercising on a recumbent bike is perfect for targeting the core area. 

To make sure that you lose your belly fat with a recumbent bike, we recommend that you also follow a balanced diet too. Following a healthy balanced diet and incorporating exercise in your everyday life will ensure that you lose belly fat faster. 


Any time that you start a new exercise program can be challenging, however making sure that you have real goals can help you to stick to your long-term fitness plan. 

Recumbent bikes provide their user with an effective cardio workout that is safe and versatile to challenge people of all fitness levels. 

Make sure to track your progress over time so that you can see the results of your stationary recumbent bike workout and stay motivated.

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