Recumbent Bike Workout Plan to Lose Weight

Recumbent bikes are fitness machines that seem ideal when you are planning on losing weight without having to appeal to extreme methods.

This equipment allows you to burn as many calories as you want by simply sitting down comfortably and pedalling.

The main difference between upright bikes and recumbent ones is the fact that the first one requires you to pedal in a vertical position, while the other lets you rest on your back and pedal  fitness recumbent bikehorizontally.

Recumbent bikes are much more comfortable, but you still have to pedal a lot and follow a strict workout routine if you really want to lose weight.

What is the best workout plan?

There is no better workout plan than the one that suits your needs better. It is important to choose your training routine depending on your physical shape, on how healthy you are and how much you have trained in the past.

You can take a trainer’s advice or you can plan a routine of your own. Here’s a workout example that will help you lose weight fast. RPM means rotations per minute and can be usually set with the help of the bike’s control panel.

Total training time: 25 minutes

  • 2 minutes of pedalling at level 8, 80 RPM
  • 2 minutes of pedalling at level 20, 70 RPM
  • 2 minutes of pedalling at level 12, 60 RPM
  • 1 minute of pedalling at level 4, 70 RPM
  • 2 minutes of pedalling at level 9, 80 RPM
  • 2 minutes of pedalling at level 11, 70 RPM
  • 2 minutes of pedalling at level 13, 60 RPM
  • 1 minute of pedalling at level 4, 70 RPM
  • 2 minutes of pedalling at level 10, 80 RPM
  • 2 minutes of pedalling at level 12, 70 RPM
  • 2 minutes of pedalling at level 14, 60 RPM
  • 1 minute of pedalling at level 4, 70 RPM
  • 4 minutes of pedalling at level 8, 90 RPM

 

Here’s another workout example that lasts a bit longer. It takes 65 minutes of your time to finish it, but you can personalize it as you wish. It is better to follow this workout plan if you are an experienced rider.

  • 5 minutes at level 6
  • 5 minutes at level 11
  • 5 minutes at level 12
  • 5 minutes at level 10
  • 5 minutes at level 4
  • 5 minutes at level 9
  • 5 minutes at level 3
  • 5 minutes at level 7
  • 5 minutes at level 2
  • 5 minutes at level 8
  • 5 minutes at level 5
  • 5 minutes at level 14
  • Slow down, pedal at your own pace

If you only have 30 minutes to work out and you are in the beginner phase, you can follow a workout plan that is extremely simple: fitness recumbent bike

  • 3 minutes at level 6
  • 3 minutes at level 4
  • 3 minutes at level 5
  • 3 minutes at level 2
  • 3 minutes at level 7
  • 3 minutes at level 9
  • 3 minutes at level 3
  • 3 minutes at level 10
  • 3 minutes at level 8
  • 3 minutes at level 11

 

Try at least one of the workout plans above and see what happens after a few weeks.

 

Share Button

Comments are closed.