Author: Ihor Shymechko (26 years of Oly Lifting & Training experience)
Reviewed by: Oleksiy Torokhtiy (Olympian with 21 years of Oly Lifting experience)
If you finally decided to improve your body condition and want to get a good cardio workout to lose weight, then finding a proper exercise bike is a great place to start. Consider the chosen best exercise bikes for weight loss to get rid of stubborn belly fat and tone up your body as fast as possible. Stationary bikes are perfect for burning calories and improving your body by strengthening your core and legs dominantly. Pick up a decent model to become a better version of yourself.
In a hurry?
In a hurry?
In a hurry and can’t keep reading? How about you check out the Peloton Stationary Exercise Bike.
Being a worthy substitution to the pricier NordicTrack we’re going to discuss later, this Peloton bike offers a superb riding experience for those who are looking for an advanced exercise bike with numerous interactive features. We scored it as the best exercise bike to lose weight due to the following characteristics.
Top 6 Best Exercise Bikes for Weight Loss Reviewed
- Peloton Stationary Exercise Bike – Top Pick
- ProForm TDF CSC – Runner-Up
- Sunny Health & Fitness Stationary Bike
- Rogue Echo Bike V3.0 – Best Air Bike
- NordicTrack S22i Studio Bike – Best High-End & Interactive
- NordicTrack Commercial R35 – Best Recumbent
1. Peloton Stationary Exercise Bike – Top Pick
Being a worthy substitution to the pricier NordicTrack we’re going to discuss later, this Peloton bike offers a superb riding experience for those who are looking for an advanced exercise bike with numerous interactive features. We scored it as the best exercise bike to lose weight due to the following characteristics.
- Dimensions: 51" L x 24" W x 51.25" H
- Adjustable height: Min / Max: 4’11”– 6’5”
- Display: 22" HD touchscreen
- Resistance mechanism: magnetic
- Product weight: 135 lb
- Noise level: silent
- Assembly: required
- Maximum weight capacity: 297 lb
- Special feature: Peloton App compatibility, 5 megapixel front-facing camera, ANT+ heart rate monitor connectivity
- Warranty: no information
It's a compact, 4' x 2’ footprint indoor bike that comes with a 4-way adjustable seat, and 2-way adjustable handlebar, which can accommodate riders of different heights - from 4'11" to 6'5".
It's designed with a large 22" HD touchscreen, which can tilt to accommodate different heights. This Peloton bike is compatible with the PelotonBike application and offers users an All-Access Membership purchased separately to get access to the entire Peloton training content.
Photo by @sam_wiernucki
An impressive feature of the bike is the availability of 100 levels of magnetic resistance, giving each rider a sufficient range of tension to challenge themselves. It's also possible to track your speed, cadence, resistance level, heart rate, and power output on the screen in real-time. The resistance is changed by manually adjusting the knob.
Positives:
Comes with 100 levels of resistance
Is compatible with ANT+ pulse monitor
Has dual-sided pedals
Could be better:
Need to buy Peloton app subscription to access the ultimate workout variety
Due to its interactivity and functionality, it would fit more advanced riders
2. ProForm TDF CSC – Runner-Up
Tone up your body with this multi-functional spin exercise bike that is compatible with the iFit application and offers you unlimited opportunities to work out at home. It offers a 30-day free iFIT trial, including trainer-led workouts, group classes, streaming cycling training, and different functional and strength-oriented workouts. There’s an option of an auto-adjust resistance mechanism executed by a personal trainer who will control your progress and increase the intensity of the workout.
- Dimensions: 53" L x 22" W x 52" H
- Adjustable height: Min / Max: no information
- Display: 7” LCD touchscreen
- Resistance mechanism: magnetic
- Product weight: no information
- Noise level: silent, equipped with Silent Magnetic Resistance
- Assembly: required
- Maximum weight capacity: 250 lb
- Special features: iFit compatibility, two 3lb dumbbells, water bottle holder
- Warranty: 5 years for the frame, 2 years for parts and labor
The bike has a 7" touchscreen monitor with quick-access buttons to change your resistance level and track your stats. It’s designed with a 22-level Silent Magnetic Resistance system that operates quietly and smoothly, so you can concentrate on your training.
This exercise bike features multi-position 2-way adjustable handlebars with good grip and an ergonomic cushioned 4-way adjustable saddle. Also, there are toe-caged pedals with straps to locate your feet securely without worrying about slipping off. It’s easy to move it around the apartment since it’s equipped with front-mounted transport wheels.
The package includes two 3-lb dumbbells that enable you to train your upper body during cycling classes, or you can use them separately. Additionally, a water bottle holder is located on the frame for easy access while riding.
Positives:
Accommodates riders of different body compositions
A pair of 3-lb dumbbells is included in the package
Noiseless magnetic resistance system operates smoothly
Could be better:
Too small screen, especially when using the iFit app
This stationary bike from Sunny Health & Fitness presents a great balance of price and quality, being a decent alternative to more expensive exercise bikes. It offers the following features that will improve your in-house training. It provides a high level of adjustability - you'll get a 4-way adjustable seat and handlebars making the bike fit a wide range of users of different heights and guarantee high customization and perfect fit.
- Dimensions: 53.2" L x 23.6" W x 54.3" H
- Adjustable height: inseam length - Min 28" / Max 39"; handlebar to seat: Min 25.5"/ Max 30"
- Display: digital monitor
- Resistance mechanism: magnetic
- Product weight: 89.3 lb
- Noise level: smooth and silent
- Assembly: required
- Maximum weight capacity: 300 lb
- Special feature: bottle holder, cadence sensor, SunnyFit application compatibility
- Warranty: 3 years for the frame, 180 days for the parts and components
The bike comes with 13 levels of magnetic resistance, has built-in pulse sensors on the handlebars, and is equipped with dual-sided pedals - toe-caged ones with adjustable straps, and SPD clip-ins. The resistance system vouches for a smooth responsive ride.
Also, you'll be able to track your exercise metrics with the help of a 2-in-1 Cadence + Speed Sensor. You can also synchronize with the SunnyFit App for a greater workout experience. You can follow your overall, average, and max speed, the same is for cadence, distance, calories, and time.
The bike is equipped with a 7.36 lb aluminum flywheel, and transportation wheels for easy and comfortable storage, you need to tilt the bike forward and move wherever you need.
Positives:
Comes with 2-in-1 cadence and speed sensor
The most lightweight bike in the list
Operates quietly without noises
Has a full adjustment capacity which helps to fit short and tall riders
Could be better:
Is not equipped with a device holder
Doesn't have Bluetooth and ANT+ connectivity
4. Rogue Echo Bike V3.0 – Best Air Bike
This updated and reinforced Rogue air bike impressed us with its new design and functionality that brings exceptional opportunities to work out and push yourself hard to burn more calories and gain a more toned body.
- Dimensions: 55” L x 29.5” W x 52.25” H
- Adjustable height: Min / Max: no information
- Display: 5”x8” LCD console
- Resistance mechanism: air, belt-driven fan
- Product weight: 123 lb
- Noise level: is less noisy than chain-driven bikes, but still produces some wind-blowing sounds
- Assembly: required
- Maximum weight capacity: 330 lb
- Special features: wind guard (optional), Turf Tire and Handle Kit, phone holder, bottle cage (can be bought separately), compatible with Garmin HRM-Dual™/HRM-Pro™ Plus HR monitor, Polar H10 Heart Rate Sensor
- Warranty: 2 years
It presents a heavy-duty steel frame with precision engineering by bringing exceptional balance and sturdiness even during the most intensive bursts. For better stability, the air bike comes with rubber leveling feet that eliminate wobbling even on uneven surfaces.
The bike has an improved LCD console that enables you to track intervals, distance, calories burned, and heart rate. It also features Bluetooth / ANT+ connectivity, so you can connect to various cycling apps. Additionally, the monitor itself has preset modes such as Intervals (20/10, 10/20, or a custom Work/Rest interval), a target mode by choosing a goal time, distance, or calories, and finally heart rate tracking.
Photo by @legacyfitdoral
This air bike can fit a wide range of athletes because it features an adjustable padded seat with 8 different height settings and 5 front-to-back settings. Concerning the driving system, it’s equipped with a silent, belt-driven steel fan blade that produces a smooth, consistent ride.
This training machine can be compatible with a chest strap, wrist strap, or other device that will transmit that signal using ANT+ or BLE (Bluetooth Low Energy).
Having a footprint of 44.5" x 23.75", the bike has a set of 1" front polyurethane wheels, allowing you to roll it around the gym and store it out of the way.
Positives:
The belt operates smoother and quieter than the prior Rogue models
Is HR/wrist strap compatible via ANT+ and BLE
There’s a great variety of built-in training modes
Has numerous settings for seat adjustment
Could be better:
No built-in handle to move the bike around
Need to buy an optional Echo Bike Turf Tire & Handle Kit to transport the bike
Is quite an expensive training tool
5. NordicTrack S22i Studio Bike – Best High-End & Interactive
Like other NordicTrack bike models, this prime-class exercise bike is also compatible with the iFit application that offers a rider endless training opportunities, including not only cycling challenges, but also HIIT, strength training, stretching, and yoga classes.
- Dimensions: 61” L x 22” W x 58” H
- Adjustable height: Min / Max: no information
- Display: 22" HD touchscreen
- Resistance mechanism: magnetic
- Product weight: 205 lb
- Noise level: silent
- Assembly: required
- Maximum weight capacity: 350 lb
- Special features: two 3 lb dumbbells included, iFit compatibility
- Warranty: 10 years for the frame, 2 years for the parts, 1 year for labor
A distinctive feature is a super-interactive 22" LCD display you can tilt and rotate for better comfort while training at home. Having 24 levels of magnetic resistance, you'll get enough options to increase the intensity of your training.
Photo by @maci_aleece
The bike features an incredible incline of 20% maximum and a decline option of -10%, which brings you numerous settings to work out your body. Another privilege of this bike is the availability of two-sided pedals: you can ride in your cross-training shoes placing them in a toe cage, and clip in with the SPD cycling shoes.
It's also equipped with 2-way adjustable handlebars and seat.
Positives:
Has both incline and decline options
Pedals have both toe cages and SPD clips
Comes with a swiveling 22" monitor
Could be better:
Quite a bulky exercise bike
Too expensive
6. NordicTrack Commercial R35 – Best Recumbent
You'll get a 30-day iFit free trial that includes trainer-led workouts. A personal trainer will control your resistance and incline levels. You'll be able to join the global training sessions, studio classes, strength, and yoga workouts. Additionally, there's a chance to experience rides on real-life terrains, together with SmartAdjust technology, the system will automatically adapt every workout to your level.
- Dimensions: 68.22” L x 23.69” W x 53.42” H
- Adjustable height: Min / Max: no information
- Display: 14" HD touchscreen
- Resistance mechanism: magnetic
- Product weight: 192 lb
- Noise level: silent
- Assembly: required
- Maximum weight capacity: 350 lb
- Special features: iFit application compatibility
- Warranty: 10 years for the frame, 2 years for the parts, 1 year for labor
It's equipped with a large 14" touchscreen that will stream iFit classes. You'll be able to track your stats, displayed at the top of the monitor. But since there aren’t any pulse sensors, we suggest you use a heart rate monitor or fitness tracker to get an accurate reading of your heart rate and burned calories.
Photo by @nordictrack
The bike brings ultimate comfort thanks to horizontal seat adjustment, oversized back support, ergonomic foot pedals, and a built-in fan to keep you cool during the workout. The two handles are located on the side of the seat and have manual adjustment buttons to change resistance and volume.
The training tool is designed with a 25 lb inertia-enhanced flywheel and smooth 26-level magnetic resistance system. It has front-mounted wheels that allow you to move the bike around.
Positives:
Is quite a tech-savvy exercise bike
Has sturdy and durable construction that can hold up to 350 lb
Possesses a cooling fan under the console
Could be better:
No built-in pulse sensors, need to use separate heart rate tracker
An expensive recumbent bike
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Do exercise bikes really help burn fat?
Cycling, both indoor and outdoor, is a great cardio option that can improve your general health, tone up your body, work out your lower body greatly, and improve your mental health as well.
This activity involves your aerobic and anaerobic capabilities which may result in great energy expenditure. You'll be able to burn a great amount of calories, however, consider the ratio between energy output and intake if your goal is to lose weight.
So, to be short - yes, a stationary bike to lose weight is helpful to put your body into a deficit of calories. Even a 30-minute ride each day could be enough to improve your physical condition and burn fat.
Aerobic, or cardio exercises are much more effective for burning calories than resistance training. Namely, this kind of workout is highly efficient in fighting excessive weight and facilitates lean mass. The research proved this statement presenting the following data: young sedentary overweight women participated in this study, of around 22 years old with 25-29.9 BMI. They trained for 12 weeks of indoor cycling consisting of three sessions per week. The results of the study showed a reduction of 2.6% and 3.2% in body weight and of 4.3% and 5% in fat mass. Also, the lean mass increased by 2.3% and 2.6% respectively, and the heart rate in the rest decreased by 6.5% and 9% respectively after 24 and 36 sessions.
The amount of calories you can burn while training on the exercise bike depends on your body composition, weight, and fitness level. The intensity and duration of training also affect the weight loss process. For example, if you work out on a Rogue Echo air bike for 10 minutes, you’ll burn more calories than if you pedal on a stationary bike at a moderate pace.
Speaking about the number of calories you can burn, the statistics show the following: approximately 200-400 calories in 30 minutes. An average user of 155 lb can burn 250 calories in a moderate cycling class for 30 minutes, and approximately 300 in a high-intensity ride.
What about the HIIT cycling workout, this type of training requires maximum effort and energy burst for short periods. Just 20 seconds of vigorous intensity and 10 seconds of rest, with eight cycles, will help you to burn a sufficient amount of calories. Additionally, research indicated that a 12-week indoor cycling experiment reduced body mass by 3.1% (2.2 kg), with a combination of other activities, i.e., walking.
Exercising on a stationary bike is useful to manage serum lipid levels in overweight people along with consistent training regime and proper nutrition.
What to look for in the best exercise bike for weight loss?
A multifunctional and highly adjustable exercise bike is the right choice for users aiming to lose weight and burn more calories. In this section, we'll describe the key features that the best stationary bike for weight loss should have to provide a rider with more challenging yet comfortable training.
1. Adjustability
The adjustability option is vital to vouch for a comfortable position on the bike which can directly influence the quality and duration of your training. You are best to choose an exercise bike with an adjustable seat and handlebars. What's more, the more settings it has, the better you'll manage to accommodate the bike to your body composition and position preferences. So, a 4-way adjustable seat and handles are the best variant for maximizing your comfort while training.
2. Resistance/Incline
The feature of changing the resistance and incline settings is obviously the most important in helping you burn more calories. These two options relate to the intensity of your training and influence the endeavors you'll put in during the ride.
The resistance option is a perfect way to check your physical condition and make your legs stronger. While the incline option can imitate riding uphills, or cross-country terrains with hilly ground. So, altogether these options will make you push harder and increase your functional threshold of power.
Tips From the Champ
Olympic Weightlifting Champion
3. Applied mechanism
Try to choose exercise bikes with belt-drive mechanisms over models with chain-drive systems. First, such bikes are of a higher quality, the operating mechanism is more durable and long-lasting. Second, they are quieter while at work and don't disturb you. The belt mechanism provides a very smooth and almost noise-free ride, so you can concentrate on your training goals.
4. Comfort
How does comfort relate to the choice of an exercise bike to lose belly fat and burn calories? An ergonomic seat, reliable backrest (recumbent bikes), sufficient number of options to adjust the bike to your body composition, availability of dual-sided pedals, and so on creates as perfect as possible opportunities to concentrate on your performance and gain the desired results. So, you don't need to be distracted from training to change the seat or handlebars position.
5. Availability of built-in programs and workouts
The more tech-savvy your exercise bike is, the greater opportunities you'll get to diversify your training, and consequently pump up your body. If your goal is to burn more calories, then consider bikes with monitors that enable you to track your performance, namely see your speed, resistance level, pulse zones, and calories burned.
Also, mind models that are compatible with fitness applications and can be connected via Bluetooth or ANT+ to heart rate monitors, fitness watches, etc. in order to get more detailed information about your workout progress. Such stationary bikes are more expensive, but it's a worthy investment.
How to speed up weight loss on an exercise bike?
If you're curious about how to get more incredible results in losing weight while exercising on the stationary bike, we'll tell you what things you should follow to succeed in burning more calories. The following points will help you to optimize your exercise bike for weight loss to get a lean body:
1. Be consistent
To get incredible results you need to be persistent and consistent in your training routine. By following regular workouts, you'll be able to improve your performance, and physical condition, and will increase your energy output after each training session. You should outline what type of training is comfortable for you and which workout assists you in showing good performance metrics.
2. Switching the resistance levels
Always change the resistance level throughout the training to pump up your heart rate and make yourself sweat more. Start pedaling at low levels to warm up properly, then increase the resistance gradually depending on your training plan. If you're full of energy, go up by imitating riding up the hills and hit the next pulse zone.
The majority of the observed indoor bikes for weight loss are equipped with 22 to 26 resistance levels, while Peloton comes with 100 magnetic resistance levels. Such a wide range of tension enables a rider to adjust the intensity to suit their fitness level and goals.
3. Add HIIT training
Have you ever tried to add some HIIT to your rides on the indoor bike? If not, don't miss this chance to burn an incredible amount of calories in one training session. This is an effective calorie-burning exercise that activates your anaerobic capabilities.
As it's super intensive training, your body's oxygen supply isn't enough, so it turns to another energy source - your fat deposits. HIIT training could be sprinting for 30 seconds with 30 seconds of rest. Also, for the next set, you can increase the resistance level and up your pace. This way you'll burn more calories in a shorter time.
HIIT cycling is effective in raising your metabolism. Meaning, your body will be able to continue burning calories even after the workout. A recent study showed that providing different workout structures, i.e., mixed pyramid, ascending interval, and descending interval bouts, should be varied to achieve high energy expenditure.
FAQ
Can you lose weight by riding a stationary bike?
Yes, you can lose weight by regular training on a stationary bike. For instance, a 155-lb rider can burn around 252 calories in 30 minutes of moderate cycling by getting a calorie deficit that allows them to lose weight respectively.
Will riding a stationary bike 30 minutes a day help lose weight?
Yes, a 30-minute ride on a stationary bike will help to burn fat and lose weight. Considering the Harvard reports, a 125-lb person will burn around 210 calories at a moderate pace, while a high-intensity ride can help to burn 320 calories. The more you weigh, the more calories you'll burn.
How much cycling to lose 1kg in a week?
To lose 1 kg of weight you need to burn around 8000 calories. One hour of steady indoor cycling can burn 300-400 calories, consequently two hours - 600-700 calories depending on your weight. So, overall, you need 10 hours of cycling to lose 1 kg, or five cycling workouts for two hours in a week.
Conclusion
Having described the most outstanding exercise bikes and compared their specifications, we concluded that Peloton Stationary Exercise Bike is the best exercise bike for weight loss due to its unique perks: it’s equipped with the highest level of resistance - you have 100 levels to adjust the intensity of your ride. Also, this bike can accommodate users of different heights - from 4’11” to 6’5”, due to the adjustable seat and handlebar options. Thanks to the high interactivity, large 22” display, and ANT+ heart rate monitor connectivity you’ll be able to track your speed, cadence, resistance, pulse, and power output.
Can’t determine what is the most decisive factor for picking up a worthy stationary bike to burn more calories? Or want to get a consultation regarding the training plan for losing weight? Feel free to ask us any query that matters to you, we’ll write you back in a short time.
Also read:
References:
- Cristina Cortis, Andrea Fusco, Mitchell Cook. Indoor Cycling Energy Expenditure: Does Sequence Matter? International Journal of Environmental Research and Public Health, no. 18(3) (2021): 870.
- Valéria Sales do Valle, Danielli Braga de Mello, Marcos de Sá Rego Fortes. Effect of diet and indoor cycling on body composition and serum lipid. Arq Bras Cardiol, no. 95 (2) (2010): 173-8.
- Manuel Chavarrias, Jorge Carlos-Vivas, Daniel Collado-Mateo. Health Benefits of Indoor Cycling: A Systematic Review. Medicina (Kaunas), no. 55(8) (2019): 452.
- Bianco A., Bellafiore M., Battaglia G., Paoli A., Caramazza G., Farina F., Palma A. The effects of indoor cycling training in sedentary overweight women. J. Sports Med. Phys Fit. 2010;50:159–165.
- Calories burned in 30 minutes for people of three different weights. Harvard Health Publishing, Harvard Medical School: https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
Why Trust Us?
- Author
- Reviewer
Experience: 26 years
Best Results: Snatch - 208 kg,
C&J - 240 kg
My name is Ihor and I have been a professional weightlifter since 1996. With over 20 years of competition experience, my resume includes European Champion in 2009 and the silver medalist at 2011's Senior World Championships – 105kg division.
I competed at the 2008, 2012 and 2016 Summer Olympics.
After hanging up my own competitive lifting shoes, I decided to share my huge background as a coach. I am currently coaching multiple athletes who are competing at national and international competitions.
If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com
Experience: 21 years
Best Results: Snatch – 200 kg,
C&J - 240 kg
My name is Oleksiy Torokhtiy. I am a professional athlete with 20 years of experience in Olympic weightlifting. I have won multiple European, and World titles and have taken part in two Olympic Games (Beijing 2008, London 2012).
After finishing my career, I have committed myself to coach, and as of 2022, I’ve hosted 200+ weightlifting seminars all over the globe. I’m the founder of an international sportswear and accessories brand, Warm Body Cold Mind (my motto), author, and creator of a series of training programs and eBooks.
If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com
This article was written by our qualified author and proofread by an expert with proven experience. When writing the article we've used our expertise and data from authoritative, scientific, and evidence-based sources. The list of references is provided at the end of the article.
Our team of authors and experts includes professional athletes (Olympians, winners of European and World titles), PhDs in Sports Science, certified coaches, sports nutritionists, CSCSs, physiotherapists, and others. Read more about the team here, and more about how we test here.