Exercise Bikes: Everything You Need To Know

The exercise bike is a great way to tone your legs and get your cardio in, but what are the other benefits of hopping on the exercise bike? 

At FitKit, we’ve collated everything you need to know about the exercise bike, including recommendations to add to your home gym or commercial space for your clients. We’ll walk you through the different types of exercise bikes, their benefits, and all your questions regarding exercise bikes. 


  1. What are the different types of exercise bikes?
  2. Benefits of using an exercise bike 
  3. Exercise bike FAQs
  4. Which exercise bike should I choose?

What are the different types of exercise bikes?

As well as knowing all the exercise bike benefits, it’s a good idea to familiarise yourself with the different types of exercise bikes. There are three main types of exercise bikes:

Studio bikes

Life Fitness – ICG IC7 Indoor Group Cycle Studio Bike 

Studio bikes are the types you see in the group training area of a gym and spin classes, but you can also find them in some cardio training zones. They are the piece of equipment that most replicate an outdoor cycling bike and provide a high-intensity workout, though you can change the resistance to suit your fitness level.

Upright bikes

Spirit Fitness – CU800 Upright Exercise Bike

Upright bikes are similar to outdoor bikes, but their handles are slightly higher. Like studio bikes, you can sit or stand up from your seat. The pedals on an upright bike are situated below you, and many of the bikes are adjustable to suit a range of sizes and fitness levels. 

Recumbent bikes

Spirit Fitness – CR900 Commercial Recumbent Bike

Recumbent bikes are distinctive as they are positioned differently from traditional exercise bikes. With a recruitment bike, you sit in a reclined position, in a seat with a back to lean against. With pedals in front rather than behind you, you push your legs forward instead of down. 

The benefit of recumbent exercise bikes is that they are less intensive on the joints, so they’re ideal for people with lower back, joint pain, or mobility issues. If you are wondering whether a recumbent bike is for you, make sure to check out our guide on if a recumbent bike is fit for you

What are the benefits of exercise bikes?

There are many benefits of using an exercise bike, from cardiovascular benefits to convenience; keep reading to find out how regular exercise bike workouts can improve your life. 

Improved cardiovascular fitness

One of the biggest benefits of exercise bikes is the fact they’re a great cardio workout. Cardio – or aerobic – exercises raise your heart rate and get your blood pumping. This has many benefits to your body, including strengthening your heart and lungs and improving oxygen circulation. If your goal is to improve your stamina and general fitness, incorporate a regular spin class or exercise bike workout into your workout schedule.

Woman on an upright bike

Weight loss

Exercise bike benefits also include weight loss and fat burning. Whether your primary workout goal is shedding pounds or it’s further down your list of priorities, an exercise bike is a great way to burn calories. 

How many calories do you burn on an exercise bike? 

According to a Harvard study, a 155lb person can burn 252 calories after 30 minutes of moderate effort on an exercise bike. With vigorous exercise, that upped to 278 in just half an hour!

Toned muscles

A spin on an exercise bike is also great for toning up your muscles. While you’re peddling, you’re working your glutes, quads and hamstrings, as well as your calf muscles. You’re also using your abs to maintain posture, and even the biceps and triceps in your arms, particularly when riding out of the saddle.

Low impact on joints

Another benefit of an exercise bike is it is a low-impact cardio workout. If you’re recovering from an injury or suffer from joint pain, the smooth movement of an exercise bike won’t put a lot of pressure on your joints, unlike other cardio exercises such as running. You’ll still get a great aerobic workout, but it’s a good option for lessening stress on your joints while exercising.

Woman completing a workout on a fitness bike

A varied workout

A great thing about exercise bikes is their versatility. You can do everything from a high-intensity spin class to a more gentle gym session on a low-resistance setting. Or, during your workout session, you can mix up your speed to incorporate some interval training. Whatever your fitness level, exercise bikes are a great option for everyone.

Mood boost

As well as being great for our bodies, exercise bikes are great for our brains, too. Like all workouts, a spin on an exercise bike will release mood-boosting endorphins that will make you happier and more energised.


One of the biggest benefits of exercise bikes is their convenience! Let’s face it; no one likes cycling outdoors in the pelting rain, headfirst into gale-force winds or working up a sweat in the sweltering heat. Cycling on an exercise bike indoors removes all that inconvenience – you can work out at a controlled temperature and not at the mercy of the elements. You also don’t have to watch for traffic and other potential dangers.

Exercise Bikes FAQs

You may have some questions regarding exercise bikes, from target muscles to workout timings – keep reading to find out all the answers to your exercise bike-related question. 

What muscles do an exercise bike work?

You will primarily work your lower body when exercising on an exercise bike. This includes your quadriceps, glutes, hamstrings and calves. However, an exercise bike doesn’t just work your lower body; other muscles, such as your core and arms, are also activated as you ride. 

Is an exercise bike good for cardio?

Riding an exercise bike is great for cardiovascular fitness, and as you develop your cardiovascular fitness on the exercise bike, you will experience a few other benefits. With increased cardiovascular fitness, your heart will be healthier, and your blood can pump oxygen around your body more efficiently and increase your lung capacity. 

Fitness studio with exercise bikes

How long should you ride a stationary bike to lose weight?

The number of calories you burn on an exercise bike depends on the intensity of your workout. Whether you choose to workout on the exercise bike with interval training or prefer a steady 30-minute cycle –you will be burning calories. 

To lose weight, you should aim to be in a calorie deficit (which means you burn more calories than you consume). It’s important to take this into account when mapping your fitness goals and partake in a healthy balanced diet (the NHS recommends 2,000 calories for women and 2,500 calories for men should be consumed daily).

Should I use my stationary bike every day?

Exercise bikes are low-impact workouts that can be adjusted in intensity; this makes them the perfect piece of fitness equipment to utilise within your workouts. Whether you choose to use your exercise bike as your warm-up or if you want to build strength in your legs – you can use your exercise bike to do so. 

Does exercise bike burn belly fat?

It is a myth that you can burn fat in a specific area of your body. To lose fat, as previously mentioned, you need to be in a calorie deficit, essentially burning more calories than you consume. The exercise bike is a great form of cardiovascular exercise and can help burn calories, especially if you incorporate HIIT training into your regime. 

Man on a workout bike

What exercise bike should I get? 

If you are looking for an exercise bike to add to your home gym or want to expand the offering for your commercial space, we have a list of recommendations for you to consider. Our collection of exercise bikes includes a wide range of models from trusted manufacturers, such as Life Fitness and Technogym

  1. Life Fitness – ICG IC2 Indoor Studio Bike With Console

The ICG IC2 indoor studio bike is a sturdy exercise bike with a range of functionalities suited to users of all abilities. The construction of this model is durable and can be used within commercial gyms. 

Benefits include: 

  • Computer console – Allows you to track your performance, including heart rate, level of intensity and calories burned. 
  • Perimeter-weighted flight wheel – Better pedal mechanics and a smooth, balanced ride.
  • Sweat guard – Protecting the frame, wheels and structure for added durability. 
  • Dual-sided SPD compatible pedals – Allows the user to wear cycling shoes with SPD cleats or gym shoes.

2. Life Fitness – Elevation Series Recumbent Bike with Discover SE3 HD Console

The Elevation Series recumbent bike from Life Fitness is a versatile piece of equipment that you can use to help elevate your fitness regime. You will find a host of features on the Elevation Series designed to make your cycling experience the best. 

Features include: 

  • Display readouts – find out your heart rate, speed, incline and a whole host of measurements.
  • Internet connectivity. 
  • Bluetooth connectivity. 
  • Integrated TV.
  • Console apps: Watch Netflix, Hulu, YouTube and more. 

3. NordicTrack – Commercial S15i Studio Indoor Bike

The NordicTrack S15i Studio Indoor bike is designed for commercial use and is the perfect addition to your gym floor or studio. With its wide range of functionalities and sleek aesthetic, your customers will experience a wide range of benefits.

Features include:

  • 22 levels of resistance. 
  • Autobreeze workout fan to cool you down as you workout.
  • 14” colour touchscreen display that features guided workouts for users to follow.
  • Dual speakers. 

Find the right exercise bike for you with FitKit

At FitKit, we have a range of exercise bikes for you to choose from, depending on your fitness goals and needs. 

Explore a range of exercise bikes, including recumbent bikes, upright bikes and studio bikes with a wide range of functionalities to suit you and your fitness space. Some of the exercise bikes within the range include touchscreen displays that will guide you through workouts of varying difficulty. Now that you know everything you need to know about exercise bikes, hop on and get to work! 

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