The best exercise bike will allow you to stay fit and healthy while gyms remain closed or restricted due to the ongoing pandemic. Besides, the allure of working out from the comfort of your home is unquestionably a great feeling. Thankfully, technological enhancements have made it simpler to squeeze in a terrific cardio workout at home.
These machines are great when it comes to building muscle in your lower body, and they also facilitate an increase in stamina. With this in mind, we have compiled a list of the best exercise bikes on the market that will undoubtedly lead you to a massive, calorie-burning workout. Go through our list find the best exercise bike for your home gym.
Why You Should Trust Us
Our list encompasses exercise bikes that have distinctive traits compared to others available on the market. These exercise bikes are highly durable and offer an incredibly smooth ride. They are explicitly designed to save up space as each exercise bike includes modern technology, ranging from LCD displays to Magnetic Tension control systems.
Their comfort factor is unmatched and unparalleled, enabling the user to enjoy a comfortable workout. Our aim of coming up with this list is to allow our audience to thoroughly explore the best alternatives when purchasing exercise bikes.
1. Sunny Health & Fitness Magnetic Mini Exercise Bike
There are many options available when it comes to being able to cycle at home. Among the available options, the Sunny Health & Fitness bike is the best overall for general use.
First of all, it’s a miniature bike, which allows you to use it anywhere in your home. And though it is small in comparison to other exercise bikes, there are ample levels of difficulty with it thanks to the eight levels of adjustable tension.
Beyond that, the display is clear to read and indicates time, speed, distance, ODM, and calories burned. The bike can also handle someone whose weight is 220 pounds or less.
2. XTERRA Fitness FB150 Folding Exercise Bike
For those who can afford it, one of the best higher-end exercise bikes we found is the XTERRA Fitness folding exercise bike. Similar to the Sunny Health brand, this has eight levels of tension and displays time, speed, distance, ODM, and calories burned.
The aspect that sets this bike apart is that it can fold up for easy storage. When looking at exercise bikes for cycling at home, most of this type don’t fold. They can also be larger and clunky, making it difficult for someone to have this stationed in a specific spot.
Beyond that, the fabric that’s used for the seat and the handlebar is designed for comfort and support for long periods of time. As a result, it’s easier for you to get fit and exercise your body better than any other exercise bike around.
3. Marcy Recumbent Exercise Bike
If you’re on a tighter budget and are looking for the most value, look no further than Marcy’s Recumbent bike. You still have the same trackers and eight levels of tension like the others; however, there are specific qualities that make it a good budget option.
First is the overall design of the bike. The frame uses 14-gauge heavy-duty steel tubing. Furthermore, the design also makes it easier for individuals to step in and out of the device, making it easier on people’s backs and knees.
The pedals are weighted in order to help support your feet, and the seat is also padded to ensure that your indoor cycling experience is productive and comfortable.
4. Keiser M3i Indoor Cycle Bundle
Because the exercise bike market is so flooded, there are many companies that have tried to stretch the market. Many have been able to create their own little niche within that industry. One such niche is exercise bikes with apps associated with them.
Out of the various options that we looked through, the Keiser M3i Indoor Cycle Bundle is the one to consider.
First off, when you make this purchase, it’s part of a bundle. You’ll receive a mat, a media tray, stretch pads, and a polar heart rate monitor. The real benefit, though, is when you connect to their app. Thanks to Bluetooth technology, you’ll be able to train with streaming and real-time graphs on various exercises, ranging from power and heart rate to FTP zones. Due to this technology, it’ll be easier to burn calories while watching it live.
5. YOSUDA Indoor Cycling Bike
While these exercise bikes are built for comfort, one of the key aspects that is missing is being able to adjust them. Of course, you can adjust the seating and such, but what if you wanted to make more adjustments? Our recommendation is the YOSUDA indoor stationary bike.
Beyond the standard features of an LCD monitor and eight-level tension adjustment, this fitness bike offers adjustments and further comfort. Thanks to the 35-pound flywheel and the steel framing, it’s quite stable when you exercise.
But where it really shines is in its ability to make adjustments to the bike. The handlebars can be adjusted in two ways, and the seat can be adjusted four ways. You can also adjust the height of both of them, too.
6. Exerpeutic Folding Magnetic Upright Exercise Bike
While you’d think a bike being able to fold isn’t all that, it can be helpful in many situations. A lot of the options listed here are large, and unless you have a dedicated space in your home or apartment for a gym, it makes sense to store this somewhere where it’s out of the way.
That’s where the folding aspect can be helpful, as it saves you from awkwardly placing it in there or damaging it or other things while putting it away.
While the high-end option mentioned above is a smaller size when folded, a good second option is this exercise bike from Exerpeutic. Not only does it aim to save space when folded, but it is also compact when you’re using it for your workout, too.
You will need to assemble it yourself, unlike the others; however, once it’s assembled, it is a great size and will serve you well as you exercise.
7. DeskCycle Under Desk Cycle, Pedal Exerciser
One trend that has emerged over the years is the treadmill desk. The only problem is that not everyone is keen on the idea. One alternative is having an exercise bike under your desk.
You get the same kind of benefits as being on a treadmill, but you can do this while sitting down.
The first exercise bike mentioned above is one consideration due to its size. However, another alternative is the DeskCycle. It’s specifically designed with desks in mind, and with this bike, you’re able to work with desks as low as 27 inches.
Similarly, this can provide ample challenge if you’re the type who wants to exercise more while at the office. There are eight calibrated settings, ranging from very easy to challenging. It offers double the amount of range as other exercise bikes of this nature.
8. ATIVAFIT Stationary Exercise Bike
A recumbent bike is one of the best exercise bikes around for comfort, but other upright bikes can make it difficult to say that. For example, this particular bike from ATIVAFIT provides a wide and comfortable seat and strong weight support. It’s able to support upwards of 300 pounds at a time.
The design is compact, and yet it’s sturdy enough to support that weight all while maintaining great comfort while you exercise. It also doesn’t make a lot of noise when in use, meaning it won’t be a distraction to other people around you should they need to concentrate.
9. Slim Cycle Stationary Bike
While any shorter individual could make adjustments to their exercise bike’s seating and handlebars, we’d suggest getting a bike specifically designed for your height. One such bike that can satisfy your needs is the Slim Fitness bike. It’s widely popular, considering it’s been advertised heavily on TV.
It’s a recumbent bike, offering you a low-impact sit and cycle workout. However, it does have ways to give you a challenge. For one, there are the eight levels of adjustable resistance. However, the bike also has built-in arm resistance bands. This puts you into an upright position that boosts the intensity and the number of calories burned.
10. Vive Pedal Exerciser
Last but not least is the ultra-budget option. If you need an even cheaper exercise bike and don’t want to skimp on quality, this is the best option around: the Vive Pedal Exerciser.
You’ll have to assemble it yourself, but it’s very easy to do so and provides similar features to the various bikes mentioned in this post. You have tension adjustment via a knob on the machine, and it generally works best for those looking for toning or low-intensity workouts.
This is only the tip of the iceberg for when you are looking for the best exercise bike for your home gym. These days, there are all kinds of bikes that have unique aspects to them. The big question to be asking yourself is what your ideal bike will include. What is the best one for your health situation right now? We hope that these options will help you get started on your search.
More on Creating Your Home Gym
Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.
I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.
This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.
Table of Contents
What Is Intermittent Fasting?
As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).
While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.
The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better.
Getting Started With Intermittent Fasting
Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.
The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.
It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.
My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.
You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.
Tips To Make Intermittent Fasting Easier
1. Drink Plenty of Water
Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.
2. Take in Caffeine in the Morning and Early Afternoon
The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.
3. Avoid Artificially Flavored Drinks
One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite like a drink that contains sugar and cause you to overeat.
4. Don’t Gorge at Your First Meal
The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.
To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.
5. Minimize Processed Carbohydrates and Sugars
While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.
Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.
You can find some carb sources that will aid your weight loss journey here.
How Intermittent Fasting Helps You Lose Weight
Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.
This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way.
Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.
Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH.
The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.
Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.
Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.
One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”.
This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.
Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.
Intermittent Fasting Weight Loss FAQs
Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.
Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.
How Much Weight Will I Lose?
The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.
While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.
Can I Work out While Fasting?
Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.
The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.
Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.
Won’t I Lose Muscle When I Fast?
First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.
Is Fasting Safe?
As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.
I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.
Are There Any Supplements I Can Take to Make Fasting Easier?
As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.
I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.
For supplements to specifically help with digestion, check out this article.
Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.
If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.