Stationary Bike Workouts:
How to Lose Weight Faster

Stationary bike workouts are good options along with treadmill, jump rope and circuit training to burn fat. If you are thinking of buying a stationary bike to get a quick workout at home, you have to maximize the time you spend and the calories you burn.

Having a bike at home is a good investment if you want to make sure to get consistent on exercise. Do you feel sometimes that you are too busy with many other things that driving to the gym and having a workout just won’t cut it? With such and investment at home, you can have at least 30 minutes to burn some calories.

Read on for the secret to fat burn with a stationary bike and your free sample workout.

Be Intense

If you want to lose weight with programs like stationary bike workouts, the key is intensity. High intensity training helps you to burn calories and fat for less time than steady state cardio. It also boosts your resting metabolic rate (RMR) for the following 24 hours, helping you burn more calories.

Advantages of a Stationary Bike at Home

• You can workout while watching your favorite TV show. But remember to focus on the intensity of your workouts and not get distracted.
• You don’t need to sit in traffic before completing your workout.
• You can get a great stationary bike workout in any time of the day.

Combine intensity and a stationary bike you get:

Tabata protocol - An Intense Bike Workout

The Tabata cardio method can help you to spend less time on your bike and more time burning fat. A study done by the inventor of Tabata (Izumi Tabata) showed that 4 minutes of high-intensity Tabata training was more effective than an hour of moderate cycling.

Sample Tabata Program

1. Warm up gently for 5 minutes.
2. Intervals - Go all out for 20 seconds and then rest for 10 seconds.
3. Repeat the intervals 2-8 times (for as many you can handle)
4. Cool down slowly for 2 minutes.

I like this style in alternate to the treadmill workouts because it can still be challenging to get that maximum fat burn. Make sure to warm up and cool down for your body to perform at its peak during the workout.

Investing in a stationary bike for home use is an excellent idea. Doing so will help you to do a cardio workout like the one above any time of the day. For max fat burn make sure that you up the intensity or try adding some Tabata techniques.

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