Do Exercise Bikes Help Reduce Belly Fat? – Garage Gym Pro

Many people find themselves wanting to tone their core for various reasons; whether they are preparing for an event or wishing to discipline themselves, it's hard to know where to start.

Do exercise bikes help reduce belly fat? We break down the facts in this handy guide.

No matter how much you work out, you will always have some belly fat, as well as body fat in general.

As the saying goes, a moderate amount is good for you, as belly fat helps to protect your vital organs, store excess energy in case of emergencies, and helps keep your core temperature warm.

There are two kinds of belly fat: subcutaneous and visceral. Subcutaneous fat lies just beneath the skin and is soft.

Visceral fat is firm and lies deep in your core. Having too much visceral fat has been tied to higher risks of diabetes, heart disease, and other health issues.

Do Exercise Bikes Help Reduce Belly Fat

How does your body make belly fat? When you eat, your food is turned into energy, and the excess that you do not use is stored in fat cells.

"The extra energy is stored in adipose tissue all around your body in the form of triglycerides," Dr. Bartolome Burgueraof the Endocrinology and Metabolism Institute at the Cleveland Clinic says. "After about 30 to 60 minutes of aerobic exercise, your body starts burning mainly fat."

The more energy that you do not use, the more fat is created. However, it is possible to reverse engineer this by using more energy than you take in – this is known as creating a calorie deficit.

A calorie deficit can be achieved through moderating your calorie intake and increasing the amount of exercise you do.

We recommend working with your doctor to achieve a 500-calorie deficit in your daily diet and exercise routine to create a healthy and safe way to lose weight over time.

Exercise bikes are stationary cardio machines that mimic cycling movements on a real bike, adding resistance for additional effort and toning.

They are widely available at both gyms and as home models at a range of price points.

So, will an exercise bike burn belly fat? Exercise bikes can help you lose fat generally, thereby reducing your belly fat as an additional bonus.

Eating well, resting well, and working out regularly are excellent ways to improve your health and lose weight sustainably.

  • Overall Body Weight Management 
    Cardio workouts are a great way to burn calories and fat. In tandem with a healthy diet with plenty of protein and healthy fats, it is possible to tone your muscles and burn body fat with regular cycling sessions.
  • Lowers Belly Fat & Increases Good Fat 
    Using moderate-intensity workouts mixed with longer distance steady-state sessions, you will see improvement over time. Add in a protein-rich diet with plenty of vitamins and healthy fats, and you will be able to see results while using an exercise bike for fat loss.
  • Lowers Insulin Resistance 
    Regular cycling can help the cells in your body absorb blood glucose better, meaning that people with diabetes could see health improvements by following a cycling regimen, working with doctors, and eating well. 
does an exercise bike help with belly fat

How To Effectively Use Exercise Bikes To Reduce Belly Fat

Adjusting Your Bike Effectively 

Your form is vital to seeing effective results. To maintain proper form, you need to adjust your bike properly.

With your feet on the ground, stand beside your exercise bike and ensure that the seat is even with your hip bone.  

When sitting on your bike, you should see that the leg furthest from you is slightly bent at between 5 and 10 degrees.

If you find that your hips rock from side to side, you will need to move the seat closer to the pedals.

As you sit, try removing your feet from the pedals and letting them hang; your toes should touch the floor. 

When it comes to the handlebars, you will want to go for whatever is comfortable without overreaching or folding in on yourself; try sticking your arms out in front of you and hinging your hips forward while keeping your back straight.

If your spine is relatively straight, your core is engaged throughout the session, and you are comfortable, you are in the right ballpark. 

Read More - How To Make Exercise Bike Seat Comfortable

Working Out On Your Exercise Bike 

When starting to use your exercise bike, it is vital that you stretch and perform a 5–10-minute warm-up and cool down.

Taking the time to slowly build yourself up and prepare your body for exercise makes it possible to see even better results.

As you bike, use the resistance and time frame that works best for your fitness level and schedule. 

When planning your exercise bike workout, there are two kinds of workouts that can easily take you to the exercise bike fat burning zone: steady-state and HIIT.

Steady-state cycling refers to you choosing one resistance and maintaining that pace and resistance level for a set time.

High-intensity interval training, or HIIT, involves you pedaling at a high effort and speed rate for a short time, slowing right down for the same time, and repeating for a set number of reps.

Using both styles throughout your weekly workouts is the best way to burn fat on an exercise bike. 

Examples Of Exercise Bike Workouts 

Steady State

  • Use various dynamic stretches for five minutes. 
  • Get on your bike and cycle at a leisurely pace for 5 to 10 minutes. 
  • Set your preferred resistance and time and cycle at a steady pace, maintaining your form and keeping your core engaged. 
  • Slow down and remove the resistance level, biking at a leisurely pace for 5 to 10 minutes. 
  • Get off your bike and perform static stretches for 5 to 10 minutes. 

HIIT (High Intensity Interval Training)

  • Use various dynamic stretches for five minutes. 
  • Get on your bike and cycle at a leisurely pace for 5 to 10 minutes. 
  • Cycle at an intense pace for 15 to 60 seconds. 
  • Slow right down to a leisurely pace for the same amount of time. 
  • Repeat for the desired number of times. 
  • Slow down and remove the resistance level, biking at a leisurely pace for 5 to 10 minutes. 
  • Get off your bike and perform static stretches for 5 to 10 minutes. 

You can find various other exercise routines and exercise bike burn fat workouts online. We recommend adjusting them to suit your fitness level and goals. If you are lost, use the CDC or WHO exercise recommendations as a guideline, as well as doctor recommendations for creating a calorie deficit. 

See Also - Exercise Bike Vs Treadmill For Cardio

Safety Tips To Consider

  • Wear the right gear and running shoes. 
  • Stretch, warm up, and cool down properly every time for the best results. 
  • Start where you are comfortable and slowly build yourself up to more challenging workouts. 
  • Eat well and rest well for the best results. 
  • Drink plenty of water before, during, and after a workout. 
  • Check your desired fitness program over with a doctor if you are unsure. 
  • Check your desired fitness program over with a doctor if you are unsure. 
  • Adjust the bike properly. 
  • Wipe it down with a clean cloth after every use. 
  • Maintain your bike according to manual instructions. 
exercise bike burn fat

Frequently Asked Exercise Bike & Belly Fat Questions

Is an exercise bike better than a treadmill for belly fat? 

We would argue that the best of the two is the one you will stick to. However, a paper from 2017 in Sports Medicine found that HIIT training reduced each type of fat mass. It also found that HIIT is more effective than steady-state walking, running, or cycling. 

How long should you exercise on an exercise bike to lose belly fat? 

That depends on a variety of factors, including your fitness level, goals, and health, among other things. However, 20 minutes to 2 hours is often a great guideline for exercise bike fans. 


Do exercise bikes get rid of belly fat? Yes, when used regularly alongside a healthy diet and plenty of rest and stretching.

Try cycling regularly out for yourself but remember to gradually push yourself without overdoing it for the best results over time.  

Last Updated on December 18, 2022

Paul J

Paul J

Paul J is is an ex-professional footballer who has seen a gym or two and is an expert at knowing what is required for home gym setups. When he isn’t testing out products for his readers, he’s usually going for a run in the park or out for coffee.