Nederlands | English | Deutsch

Project Sports

Questions and answers about sports

Is there any research showing how effective HIIT (specifically stationary bike) is for fat loss?

4 min read

Asked by: Maurice Gilbert

Is a stationary bike good for HIIT?

Stationary bikes are a popular choice for HIIT workouts, so you will have plenty of routine options to choose from. In fact, one of the best parts of HIIT is the ability to test out all kinds of new routines with every session. By doing this, you’ll be able to see which stationary bike HIIT workouts you like best.

Does HIIT cycling burn fat?

Opt for high-intensity interval training (HIIT)



HIIT can be a great way to challenge your body and, yes, even reduce fat and lose weight, if that’s your goal. HIIT involves short bursts of intense exercise alternated with intervals of low-intensity exercise.

Is cycling or HIIT better for weight loss?

HIIT running was more effective than HIIT cycling for reducing total body fat, while lower intensities (below 90 percent maximum heart rate) produced better results in terms of abdominal and visceral fat loss.

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

For weight loss



Start off pedaling at a low intensity for 5-10 minutes. Switch to medium intensity for 3-5 minutes. Alternate between high intensity (1-3 minutes) and medium intensity (3-5 minutes) for the next 20 to 30 minutes. Cool down by pedaling at a low intensity for 5-10 minutes.

How often should I do HIIT cycling?

Two HIIT workouts in a week is plenty for new cyclists. Three per week is a sweet spot for most time-crunched cyclists. And four in a week (not every week) is manageable – sometimes – for advanced athletes.

Is 20 minutes of stationary bike enough?

Cycling is a great cardiovascular choice for anyone who doesn’t want to go running. It’s both high-intensity and low-impact, so it’s suitable both as a HIT workout and for more moderate sessions. Several studies suggest that cycling for 15 to 20 minutes each day can be beneficial for heart health.

Has anyone lost weight with stationary bike?

You can lose weight by riding a stationary bike. With a healthy diet and the right workout length and intensity, stationary bike weight loss results can be profound. You can easily lose one to two pounds per week as recommended by the Centers for Disease Control and Prevention for healthy and sustainable weight loss.

Will a stationary bike burn belly fat?

Yes, cycling can help lose belly fat, but it will take time. A recent study showed regular cycling may enhance overall fat loss and promote a healthy weight. To reduce overall belly girth, moderate-intensity aerobic exercises, such as cycling (either indoor or outdoor), are effective to lower belly fat.

How do you burn the most fat on a stationary bike?

You really want to add a lot of resistance. Because I really want your heart rate to go up you want to be in that fat burn. Zone. You want to state your target heart rate which is 220.

How long does it take to see results from riding a stationary bike?

Be patient, though.



Results from riding a stationary bike don’t come overnight. The rule of thumb is you need one month to see your progress, two months for your friends to notice, and three months for everyone else.

Is 3 miles on a stationary bike the same as walking 3 miles?

Most fitness experts who have calculated calorie burn for both exercises base their numbers on time spent rather than distance traveled. In several studies conducted by reputable scientists, it was determined that, under equal conditions, bike riding was at least equal to walking.

Is a 20 minute HIIT workout enough?

ACSM recommends most adults engage in moderate-intensity cardiovascular exercise for at least 30 minutes per day for five days per week for a total of 150 minutes per week. Vigorous-intensity training, such as HIIT, should be at least 20 minute per day for at least three days per week or 75 minutes per week.

Can cycling burn thigh fat?

Experts say that cycling or pedalling makes most of the leg muscles work. What’s more, biking can burn around 400 calories per hour – so you can lose weight and reduce thigh fat.

Is it OK to do HIIT everyday?

If you’re tempted to cram your calendar with HIIT sessions then the solution is simple: don’t. You should be training four times a week at most, says Camara. Treat yourself and take at least one complete rest day between sessions to let your body recover and avoid injury.

How many calories do I burn in a 15 minute HIIT workout?

An average 15-minute HIIT jump rope workout will have you burning somewhere around 250 calories.

How many times a week should you do HIIT for weight loss?

So how much HIIT should I do? Two to three days a week is a solid amount of HIIT, says Wong, as long as you build in 24 hours of rest and recovery between sessions. So if your goal is to work out four times per week, he recommends two HIIT sessions and two resistance training sessions.

How quickly can you lose weight with HIIT?

If you are looking to increase cardiovascular fitness and VO2 max, HIIT can offer results in 6-8 weeks. If you are looking to lose fat using HIIT, the results are 100% dependent on your ability to place yourself in a calorie deficit, which HIIT can help with, but is not the only factor involved in weight loss.