It is very important that you always warm up, in order not to stress your heart or muscles which could result in some injury. Warm up for about 10 minutes, increasing your heart rate little by little.

Aerobic Exercise Bike Workout

After you warmed up, an exercise for 20 to 30 minutes at 65% of your maximum heart rate is one of the best methods to raise your fitness level and burn fat. A 30 minutes exercise at 65% of your maximum heart rate burns around 300 calories. Next, warm down for about 10 minutes, as that is vital in your recovery.

Also, if you can’t maintain your 65% heart rate, ride at a lower percentage, but for a longer interval. With 50% of your maximum heart rate, you would have to train for 45 minutes.

Exercise Bike Interval Workout – intermediate

According to some researches, Interval training will speed up the weight losing process, as it involves a series of intense efforts combined with recovery periods. The University of New South Wales has come up with an exercise bike workout routine that burns fat very efficiently. Below is that exercise bike workout. Warm up first and than follow the workout routine for 20 minutes:

Intense effort 8 seconds

Recovery 12 seconds

Intense effort 8 seconds

Recovery 12 seconds

Intense effort 8 seconds

Recovery 12 seconds

Intense effort 8 seconds

Recovery 12 seconds

Intense effort 8 seconds

Recovery 12 seconds

Intense effort 8 seconds

Recovery 12 seconds

It is 2 minutes of a twenty minute interval workout and you might need to rise the recovery time. Do this routine every second day and later on you can increase intensity.

Exercise Bike Interval Workout – advanced

This interval workout modifies the interval from 8 seconds to 20 seconds, alternated with 45 seconds recovery periods. At the end of the routine you have 2 minutes rest, and next the workout is repeated 3 more times.

Intense effort 8 seconds

Recovery 45 seconds

Intense effort 10 seconds

Recovery 45 seconds

Intense effort 15 seconds

Recovery 45 seconds

Intense effort 20 seconds

Recovery 45 seconds

Intense effort 15 seconds

Recovery 45 seconds

Intense effort 10 seconds

Recovery 45 seconds

Intense effort 8 seconds

Recovery 45 seconds

4 Minute Fat Buring Cardio Exercise Bike Workout

The following 4 minutes fat burning exercise bike workout will intensify your metabolism for up to 31 hours after the workout.

Warm up first for about 5-10 minutes. After you warmed up, sprint flat for 20 seconds, then recover for 10 seconds, and again sprint for 20 seconds. Complete the 20 seconds sprint and 10 seconds recovery for 8 sets, with a total workout time of 4 minutes.

This 4 minutes exercise bike interval workout will increase your metabolism for an extended period of time and will help you get rid of the fat, long after you stopped the exercise.