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Stationary Bike Workouts are great to Burn Fat. No matter how fit you are, Stationary Bike Workouts are great for everyone! They can be found everywhere: In your Gym, in Hotels and other insane places.

 

 

These machines are not just helpful to burn fat, but it can also help you to improve your cardiovascular endurance such as strength in your leg muscles. Biking is known as a low-impact workout. That means you don´t have to be a high Trained fitness Pro to get started with it. Whether you are Fat or Weak, biking is perfect to get started with some sports!

 

 

Start exercising – Burn Fat with Stationary Bike Workouts

Most people who do not find any motivation will join a Gym Class or purchase a spot in a Cycle-Workout Group. However, that is not necessary since you can workout at home! Biking alone gives you many advantages. Whenever you want to exercise you can just put on the bike and begin to burn fat. That sounds good, you don’t think so too? If you own your own bike you can not just start exercise whenever you want, but you can also control the speed and resistance levels on the bike. So you will be able to decide on your own how hard you will challenge yourself.

 

 

 

Workout 1 – Challange yourself and keep track of your target heart rate

If you are Motivated enough to go the hard way we want to suggest you one exercising Method that helps you to Burn Fat Fast. This Workout includes not just intervals and HIIT (High-Intensity Training), but also moderate training. To keep track of your target heart rate you will need a heart rate monitor.

 




 

To get started put on the bike and get warm with a heart rate at 60 percent. Do this for about thirty Minutes and then increase the bike’s resistance so you can reach a heart rate about 75 to 85 percent. Do this as long as you can, we recommend 15 to 20 Minutes. In this time frame, you will burn Fat and calories. After this, you can cool up and practice with a heart rate of about 50 percent.

 

 

The first time exercising you will maybe be dead after your first Cycle. With some practice, you can go forward and repeat this step two or three times.

 

 

Workout 2 – Burn Fat with this killer Stationary Bike Workout

Another workout that will kill your fat and make it melt like butter is called the 10-20-30 Interval Workout. This workout is split by blocks overall it takes you just 60 Seconds following with a cool up of 120 Seconds. This method is not just perfect for exercising with bikes, but you can also transfer it to other workouts. To make sure this workout will be effective for you make sure your pedal strokes are controlled and smooth. So you can control the intensity levels by speeding up your Stationary Bike or slow it down!

 

 

Before you can get started with the 10-20-30 Interval Workout you have to Warm-Up for about Fives Minutes. Then you can Start with this Block Interval Workout. To make it effective you have to Repeat it five times before you can recover.

 

To give you an idea about this Workout just make sure the first 30 Seconds of this Interval will challenge you hardly. Within the Next 20 Seconds, you can improve the Intensity Level. Now you Heart rates have to reach about 80%. Within the last 10 Seconds, you need to kill yourself and go for the hardest possible intensity Level. After you completed this block you can Recover for two or three minutes before you start this interval again.

 

Repeat it 5 Times and you will be done with this simple exercise!

 

 

Workout 2 – Burn Fat with this killer Stationary Bike Workout

Another workout that will kill your fat and make it melt like butter is called the 10-20-30 Interval Workout. This workout is split by blocks overall it takes you just 60 Seconds following with a cool up of 120 Seconds. This method is not just perfect for exercising with bikes, but you can also transfer it to other workouts. To make sure this workout will be effective for you make sure your pedal strokes are controlled and smooth. So you can control the intensity levels by speeding up your Stationary Bike or slow it down!

 

Before you can get started with the 10-20-30 Interval Workout you have to Warm-Up for about Fives Minutes. Then you can Start with this Block Interval Workout. To make it effective you have to Repeat it five times before you can recover.

 

To give you an idea about this Workout just make sure the first 30 Seconds of this Interval will challenge you hardly. Within the Next 20 Seconds, you can improve the Intensity Level. Now you Heart rates have to reach about 80%. Within the last 10 Seconds, you need to kill yourself and go for the hardest possible intensity Level. After you completed this block you can Recover for two or three minutes before you start this interval again.

 

Repeat it 5 Times and you will be done with this simple exercise!

 

 

Workout 3 – Easy 20-Minute Stationary Bike Workout that will melt Fat

As you already noticed by Reading through our Guide, doing intervals is the best way to exercise and Burn Fat with Stationary Bike Workouts. This 20 Minute training requires no instruction. Just challenge yourself switching between intensity and the Bikes resistance.

 

As always you have to Warm-Up. You can do this within the 20 Minute Period. Try to reach about 40 to 60 percent of your limits for five to ten minutes. Then you can increase the intensity and switch to a harder intensity. We recommend doing this for 5 Minutes before you switch to a lower or even higher  Bikes resistance for fives Minutes Again. Then you can go the easy Way again and stay at a low intensity for Fives Minutes again. As you can see within the 20 Minute Workout you can switch the intensity Levels every five Minutes. The more you challenge yourself, the more effective this workout will be for you!

 

 

Some Tips to Recover from your Stationary Bike Workouts

Relaxation is important after your Workouts! As a beginner, you should start with smooth workouts and don’t go directly for the high-intensity workouts that will kill you. Make sure to start slowly with your workouts. Don´t start with five workouts a Week as a beginner. You will be fine with two workouts a Week.

 

A good diet is important, make sure to stick to healthy foods. Maybe you can also include a whey protein shake into your nutrition plan. This can help you to recover your Muscles and build more Strength! A regular visit to a Sauna can also help you to recover faster!

 





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