Stationary Bike Workout Guide

Stationary Bike
Stationary Bike

Our Xercise4Less Gyms Stationary Bike Workout Guide will help you get the most out of the exercise bicycle and target your lower body. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find enough stationary bikes or gym bicycles to pedal your way to improved fitness and strength in any Xercise4Less gym.

Combine this lower body Stationary Bike workout session with our 16 bikes upright and recumbent bicycles to improve your endurance and burn body fat. Don’t miss out on the calorie blasting benefits of an indoor exercise bike session. Make sure you include this Stationary Bike Workout in your Xercise4Less exercise programme.

Work Your Lower Body with Stationary Bike Exercises

Stationary bikes can be highly effective training tools when you use upright exercise bike variations like the following:  

Stationary Bike 30-minute Exercise Workout

Stationary Bike Speed Workout

Stationary Bike Fat Loss Workout

Stationary Bike Endurance Workout


Before you start riding your stationary cycle, make sure you adjust the seat height so that it reaches hip level when you’re standing next to it to avoid putting unnecessary strain on your joints, knees in particular. Make sure too that you don’t have to stretch too far for the handlebar and adjust the gym bicycle’s handlebars if adjustable. Your seat should also be far enough away from the handlebars that the front of your knee sits directly above the middle of the pedal.

If you need any help with getting set up on an indoor exercise bike in your local Xercise4Less gym, just ask any available Personal Trainer who’ll be happy to advise. Xercise4Less gyms are stuffed with all the stationary exercise bikes you need to achieve real full body results. With our stationary bike workout guide you can choose from 16 upright and recumbent bikes in each Xercise4Less gym to transform your lower body.

Read on for more detailed instructions on how to perform these lower body stationary bike trainer variations correctly.

Lower Body Stationary Bike 30-minute Exercise Workout

A stationary bike is perfect for both HIIT high intensity training sessions and for general cardio workouts. The Stationary Bike 30-minute Exercise Workout is a Tabata-style workout, so you work in blocks of 20 seconds all-out effort and 10 seconds recovery.

Start with a 5 minute warm-up on the stationary bike, going at a fast speed with low resistance. Then cycle for 20 seconds with medium resistance, then lower the resistance for 10 seconds. Repeat the gym bicycle exercise eight times, then recover for 1 minute by cycling with low resistance.

Repeat in 3 more Stationary Bike 30-minute sets before warming down for 5 minutes cycling slowly and removing resistance gradually.

Stationary Bike Speed Workout Session

Your fitness levels will be benefit from the Stationary Bike Speed Workout with this low-impact exercise that gradually strengthens your lower body.

Warm up for 10 minutes at low cycling cadence and low resistance on the indoor exercise bicycle. During the next 10 minutes, sprint for 6 seconds every minute on the minute. For 11-20 minutes of your stationary bike workout, cycle hard for 60 seconds followed by 60 seconds easy pace. Keep your top effort level around 9 RPE or 80-90% of your Maximum Heart Rate (MHR). Warm down for 10 minutes, with the final 5 minutes of your Stationary Bike Speed Workout at low cadence and low resistance.

Stationary Bike Fat Loss Workout for Your Lower Body

Cycling on an upright exercise bicycle in this Stationary Bike Fat Loss Workout improves muscle metabolism, especially for the benefit of buttocks, thighs and calves.

Warm up for 5 minutes at low cadence and low resistance on your stationary exercise bike. During the next 5 minutes, cycle with a high cadence but at low gym bicycle resistance. For the 5-10 minutes of your stationary bike workout, try low cycling cadence and high resistance. In the next 5 minutes, work out with Tabata sprints entailing 20 seconds all-out effort, followed by 10 second recovery for eight times in total. Warm down for 5 minutes, at low cadence and low resistance to finish your Stationary Bike Fat Loss Workout.

Stationary Bike Endurance Workout Exercise

We finish the best exercise bicycle workout guide with the Stationary Bike Endurance exercise.

Warm up for 5 minutes at an easy exercise bike pace. During the next 5 minutes, cycle at 50-60% MHR. For the 5-10 minutes of your stationary bike session, work out at 60-70% MHR. In the next 5 minutes, cycle at 70-80% MHR. For minutes 15-17min push yourself to 80-90% MHR. During the final 17-25min: Let your MHR drop to 60-70% then ramp it back up to 80-90%. Keep going until it goes over 90%. Then drop it back to 60-70% MHR and repeat the process for a total of 10 minutes. Warm down for 5 minutes at an easy cycling pace to finish your Stationary Bike Endurance Workout.

Join Xercise4Less Gyms for the Best Stationary Bike Workouts

Whatever you need to get fitter faster, we provide at Xercise4Less Gyms. That’s not just 16 stationary and recumbent bikes but over 400 pieces of exercise equipment in your local Xercise4Less gym. Use this Stationary Bike Workout Guide to improve your health and wellbeing with intensive cardio exercise and lower body strengthening sessions.

If you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user, the People’s Gym offers the perfect exercise environment to ensure you achieve your fitness ambitions. Xercise4Less gym membership includes access to a private Ladies Only gym zone, dedicated Spin studio, energising combat zone as well as an effective functional fitness space. As one of our gym members you also benefit from inclusive group exercise classes including the latest Les Mills fitness sessions with friendly Personal Trainers on hand to motivate you. Alternatively, kickstart your fitness journey with our fantastic Body Transformation Camps and fat loss Boot Camps.

Join Xercise4Less Gyms today and find the perfect starting point for your journey towards peak fitness at the best local gym in your area.