optimal time on an exercise bike

Is 20 or 30 Minutes on a Stationary Bike Enough?

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A stationary bike is one of the most common gym equipment options available for those who want to lose weight and stay healthy.

However, a lot of people just don’t have the time to workout. This means you only can spend 20-30 minutes on the machine in the hopes this is enough to see results.

For those with limited time, it’s important to look at which exercise and/or machine offers the best value for your time. Here is a look at what works and whether or not a stationary bike is a great option for your needs.

20-30 Minutes On a Stationary Bike

It is more than enough to ride for 20 or 30 minutes on a stationary bike to lose weight, stay fit, and maximizing your session.

This is one of the best gym machines available for those who want to set up a consistent solution for working out.

A lot of other machines and/or exercises leave a lot to be desired. They are not as easy to adjust and/or maximize, which can either lead to injuries or serious concerns about the caloric burn.

This is not the case with the stationary bike, which is a powerhouse when it comes to staying healthy.

Benefits of Stationary Bike for Losing Weight

1. Low-Impact Exercise

Research shows riding a stationary bike is one of the least impactful exercises when it comes to hurting your joints [1].

This means you get more value for your time without compromising your joints/muscles. This is a serious benefit for those who want to go all out for 20-30 minutes per session.

Other machines just don’t let you do this and you end up getting hurt.

Always go with a machine that lets you work out without having to think about your health. You should enjoy working out and that is something a stationary bike will ensure is the case.

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2. Easy to Change Resistance

Resistance is going to go a long way when it comes to maximizing your shorter workout sessions.

You can start to see the results as soon as you toggle through the different settings. The more resistance, the harder it is to pedal even in short bursts.

The reasons include:

  • Easy to Setup
  • Consistent Value
  • Fast Results

This is a great way to keep getting stronger and faster even when riding for short sessions.

Since you can easily change through the resistance levels, you will have more of a chance of seeing good results. This is powerful for those who want to do things in a way where they are challenging themselves each session.

3. Great for Interval Training

You have to maximize each minute that is spent on a stationary bike.

To do this, you will have to think about interval training (HIIT) because it will give you the most value for your time.

The idea is to have short bursts (30 seconds) followed by complete rest (30 seconds). You will continue to switch between the two until your session runs out.

By the end, you are going to be gassed and you will know this was a serious workout session. To the surprise of many, you don’t need a lot of time to burn a lot of calories.

Even a few minutes can get the job done when you are going all out with interval training.

4. Great for Everyone

The best part about a stationary bike is knowing it is good for all types of people.

Whether you are a beginner or someone that has been working out for decades, you will know this is a machine that is easy to figure out.

The reasons include:

  • Doesn’t Take a Long Time To Learn
  • Ideal for All Ages
  • Safe to Use

It is commonly seen as a gym machine that people gravitate towards because of how simple it is. You will know the technique is going to be on point as soon as you hop on.

This is great for your peace of mind while working out during shorter sessions.

5. Adds Strength

Studies show many people add leg and core strength with regular stationary biking sessions [2]. This demonstrates the real value of a machine such as this and what it can do for you.

By the power that you exert while riding and the overall value it brings, you are going to feel on top of the world as the strength gains pour in.

This is common with bikers too and it is something you are going to see on top of the general health gains of riding a stationary bike. Keep this in mind as you are going through the different solutions available to you.

6. Can Be Spread Into Multiple Sessions

It is important to think about spreading the sessions if you want to.

Some people may have time for multiple 20-minute sessions and that is okay with a stationary bike. You will have the ability to make this type of adjustment without getting injured or bogged down.

The reasons include:

  • Easy to Start
  • Doesn’t Require Extensive Warmups
  • Easy Technique to Learn

Other machines or exercises don’t let you gain this type of advantage and that is a serious issue.

Keep things simple and know you can spread things across multiple sessions if necessary. It will make it a lot easier to work out the right way.

7. Safer Than Biking Outdoors

Imagine having to wake up and go outdoors for a grinding bike ride in the middle of a winter morning. It is just not something that is appealing to a lot of people and that is why they give up.

When you don’t have a lot of time as it is, you won’t want to struggle to get ready too.

This is why having something that is set up indoors works. It will help optimize your sessions and ensure you get more value out of the 20-30 minutes available to you per session. This is an advantage you can’t overlook.

8. Easy to Track and Adjust

It is not difficult to make adjustments when it comes to something like this.

The stationary bike is great because you can track a lot of your data through the machine and how much effort you’re using up while riding.

A lot of new-age stationary bikes allow for this information to be tracked including calories burned, distanced covered, and more. Having all of this data in front of you is powerful and will let you know what type of adjustments can be made.

You can even toggle through resistance settings, which is always a plus point for those who want to stay fit all the time.

You aren’t going to get this type of benefit with other machines and/or exercises. The simplicity of the stationary bike is why a lot of people love it in the first place.

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Final Thoughts

These are the main reasons to think about when it comes to hopping on a high-quality stationary bike and getting your reps in.

A lot of people don’t do this and that is what holds them back. You have to take the time to focus on what works and make adjustments from there. Otherwise, you are going to be a step behind and it is not going to be easy to get to where you want to be physically.

Remember, subtle changes can go a long way for those who want to optimize what they are doing and how they are doing it.

Look at the benefits cited here and know you are on the right path.

References:

  1. https://www.healthline.com/health/fitness-exercise/stationary-bike-workout#workout-plans
  2. https://fitness1stgym.com/8-shocking-benefits-of-a-stationary-bike-workout-in-the-gym/