Stationary bikes burn calories and fat throughout your body.
The belly is a stubborn area of the body to tackle when it comes to burning fat, but the right stationary bike workout can get you to your goal. The key is to push yourself during each workout; consistently following a challenging bike routine will start to deliver results in two to four weeks. Check with your doctor before starting a fat-blasting stationary bike workout as it's a tough training regimen.
Target Belly Fat
It's impossible to spot-target belly fat, but by burning as many calories as possible with each workout, you can maximize whole body fat loss. Your belly fat will melt away before you know it. This belly fat workout burns an average of 500 calories per workout for a 175-pound person. In all, you can burn about 2,500 calories per week, or nearly three-fourths of a pound of bodyweight per week.
Understand the Basics
You'll use two types of stationary bike workouts in this exercise routine: moderate cycling and high-intensity interval training, or HIIT. Moderate cycling is simply cycling at about 65 percent of your maximum effort - your breathing rate accelerates, but you're still able to hold a conversation with someone without having to gasp for breaths. The HIIT workouts involve alternating four minute moderate-pace intervals with one-minute vigorous-pace intervals done at about 80 to 90 percent of max effort. HIIT really gets your heart rate moving and your breathing rate will increase to where you can't speak a sentence without having to gasp for a breath. It's great for burning fat.
Create A Weekly Cycling Schedule
Do a 60-minute cycling workout at a moderate pace on Monday, Wednesday and Friday. Complete an HIIT workout for 30 minutes on Tuesday and Thursday. Rest your body on the weekends to help fully recover from the week's training. This is especially important during the first couple weeks when your body will most likely be sore.
Avoid Boredom with Variety
Listen to music or watch TV as you exercise, especially during the longer 60-minute workouts, to help pass the time more quickly and keep you from getting bored with the workout. Use variations with this workout to keep it fresh, such as adjusting your HIIT interval durations to challenge your body in a different way, or adjusting the stationary bike's resistance level to push yourself harder. Working out with a partner, or as a group, such as in a gym setting, can also help motivate you to get through each workout. If you stick with it, you'll begin noticing inches melt away from your midsection in a matter of weeks.