What Areas Does an Exercise Bike Target? [explain Everything]

Exercise bikes are trendy among people because of their low-impact cardiovascular workout. Most people use it for muscle toning and getting into shape but don’t know that exercise bikes have many more benefits.

Even most exercise bike users don’t know: What Areas Does an Exercise Bike Target? If you use a good quality exercise bike with the right workout plan, the exercise bike will strengthen your whole body.

It mainly targets your respiratory system, cardiovascular system, muscles( legs, backs, and others), bones, joints, etc. Until the end of this article, stay with me to know the exercise bike targeted area and other relevant information.

What Areas Does an Exercise Bike Target?

An exercise bike is excellent cardio equipment that’s designed to provide a cardiovascular workout to its user. Unlike other cardio exercise equipment, it’s highly beneficial for your whole body as it deals with the cardiovascular system.

What Areas Does an Exercise Bike Target

As popular exercise equipment, the number of exercise bike users is enormous. But most of them don’t know while riding an exercise bike, What Areas Does an Exercise Bike Target? If you’re one of them, don’t worry, below I’ll explain everything in detail.

Targeted Area Of Exercise Bike

While riding your exercise bike, you’re using your entire body. For example, when you start paddling:

  • Heart rate will accelerate.
  • The lung expands to hold more air and deliver oxygen to the whole body.
  • The most significant muscle of your body extends and compresses.
  • You’re using your quadriceps while pushing the pedal down.
  • When you’re pulling the pedal up, you’re using your hamstring muscles.

Exercise Bike Workout Plans For Different Fitness Levels

Although exercise bikes come with lots of health benefits then again after a certain period of time many people quit using them. This happens when exercise bike users ride bikes without any workout plans. They get bored by riding a bike for 30-40 minutes every day or frequently.

Exercise Bike Workout Plans

However, if you learn some exercise bike workout plans, riding an exercise bike becomes more interesting and beneficial for you. Below I’ll show you some exercise bike training techniques. These techniques emphasize different workout plans for different fitness people.

Workout Plans For Different Fitness Levels

1. For Newbies

If you just start up with your exercise bike to build fitness, it’s better to go slowly and extend more time and intensity gradually. In the beginning, you need to bound with a 25-35 minutes workout plan. When you get progress from there add one minute or more as you build your fitness.

Here is the procedure for a beginner’s workout:

Step-1: Ride on your exercise bike and start pedaling at low intensity. Continue this for  5-10 minutes.

Step-2: After 5-10 minutes warm-up riding with slow intensity. You can now change the intensity to medium level and continue it for 5 minutes. Follow the below procedure:

  • With maximum intensity ride 1-2 minutes.
  • Then continue at medium intensity for 5 minutes.
  • Again, ride for 1-2 minutes with high intensity.
  • Switch to medium intensity for 5 minutes.

Step-3: End up the session with 5-minutes of low-intensity paddling.

2. For Weight Loss

A weight loss workout plan assists you to burn body fat and calories. Besides, it’s an excellent option for you if you desire to switch your resistance level quickly.

Here is the procedure for a Weight Loss workout:

Step-1: Begin your riding with low intensity and continue for 5-10 minutes.

Step-2: Shift the resistance to medium intensity and continue for 3-5 minutes.

Step-3: Now alternate the resistance between high intensity(1-3minutes) and medium intensity(3-5 minutes) for 20-30 minutes.

Step-4: Slower the pedaling and ride with low intensity for 5-10 minutes.

3. For Interval Training

Interval training is the next level of the fitness training program. When you have already built up your fitness and want to boost your stamina and strength, this workout technique is one of the best options.

Here is the procedure for an Interval Training workout:

Step-1: Ride on your exercise bike and start pedaling at low intensity for 10 minutes.

Step-2: Alter between high intensity and low intensity for 10 minutes. Like:

  • High intensity (2 minutes)
  • Low intensity (2 minutes)
  • High intensity (2 minutes)
  • Low intensity (2 minutes)
  • High intensity (2 minutes)

Step-3: Now, relax your body by pedaling at low intensity for 5-10 minutes.

Which Is Important To Build Muscle: A Good Quality Exercise Bike Or Great Workout Plan?

The exercise bike has lots of benefits and building muscle is one of them. But all of the benefits depend on your workout plan and the quality of your exercise bike. A great workout plan and a good quality exercise bike both are interrelated. You can’t achieve your fitness goal if any of them are missing.

If you have a good workout plan then you can easily find a quality exercise bike too without spending $1000 bucks. Even a $300 budget exercise bike can offer all the core features of a premium-quality exercise bike if you spend some time on market research.

How Long Does It Take To Build Muscle On The Exercise Bike?

Exercise bikes deal with your knee, hips, ankles, and other joints along with the muscles of calves, hamstrings, quadriceps. Plus, it also works with the muscle of your core, back, and glutes. You’ve to spend some time to shape and build the muscles.

How Long Does Take To Build Muscle On Exercise Bike

You can’t build muscles overnight! For example, if you want to have perfect buttocks and beautiful thin legs, you need to work out regularly and constantly. When you do so you’ll notice the result within a few weeks.

Stay Persistent With Your Goal

Keep persistent with your goal and be patient and you’ll notice the effect of riding an exercise bike on your body. It takes a few weeks to notice the first effects of your muscle mass, which is approximately 4 to 6 weeks.

Besides, after exercising for 4-6 weeks you’ll feel more flexibility and easier and less demanding compared to the time you startup. In this stage, you need to increase the intensity of your exercise to build your muscles.

Noticeable Output Of Muscle Building

Usually, after 2-3 months, you’ll see the real differences. You’ll find your legs, thighs, buttocks and the muscles of different parts of your body become more muscular. It’s the result of increasing muscle mass and decreasing fat mass which changes your body shape and gives you athletic fitness.


Some people thought that exercise bikes only toned their legs but you’re not one of them. Now that you know: What areas does an exercise bike target? You can ride the exercise bike more confidently and spontaneously. Riding an exercise bike has many benefits on your overall body system, mind, and spirit.

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