Stationary bike is a cornerstone in any gym, but there is a reason why you don’t see people standing in line to get on it: you should be ready to exercise with maximum speed and intensity, for you can’t get on the stationary bike while using your smart phone! An average 83 kg male can burn around 1150 calories per hour using high intensity stationary bike exercise or during one spin class session, while riding the stationary bike at moderate speed and intensity will only burn half of that (around 675 calories per hour).
How to burn fat riding the stationary bike:
Doing intervals while riding the stationary bike is a great way to burn the biggest amount of calories in the shortest time possible, during intervals you can maintain the highest level of intensity for a few minutes then slow down for a minute or so, and repeat that for as long as possible.
Lose weight in a safe way:
Losing weight slowly and steadily is much healthier than trying to lose a lot of weight in a short period of time, for losing 5 kilograms of weight in the span of one month is much more stable than losing 5 kilograms in one week, if you are extremely over weight you will lose a lot of the extra weight easily and in a short while, especially during the first week of this workout program, as you are going to lose a lot of extra water weight in your body, the stationary bike is also a great choice if you are extremely over weight for it supports the body mass which cancels out the negative effect of the exercise on the body.
In most cases you can choose a workout plan that will make you burn 500-1000 calories per day while riding the stationary bike which means losing 0.5-1 kilogram per week.