Do you want to lose a bit of weight? No problem! With a bit of motivation and routine, you can achieve your goals! How about trying out the exercise bike? This fitness accessory is ideal for keeping fit and slimming down.

Here is a cycling slimming programme designed for beginner (occasional physical activity) or intermediate athletes (regular physical activity). It involves doing three 45-minute sessions per week, for 8 weeks.


Before starting, adjust your bike correctly: handlebar height, saddle height (hip height, your leg should be slightly bent when your foot is at the lowest point on the pedals).

Make sure you've got a bottle of water to drink during the recovery periods.

Turn up your music… and let's start our 45 minutes of training!

tips for exercise bikes

Weight loss programme on a Bike: 45 Minute - Session

Start your session with 25 minutes of pedalling at a comfortable (comfortable amount of effort) to slightly uncomfortable pace*.

During this 2nd phase, you will alternate between 1 minute of uncomfortable exercise* and 30 seconds of active recovery, trying to maintain the same intensity. In order to reach 15 minutes of interval training in total, you will need to repeat this 10 times.

NB Keeping the same intensity will become more and more uncomfortable as you go along. It will become normal for you to not recover your breathing during the active recovery phase.

During these last 5 minutes of exercise, pedal at a rate that allows you to get your breath back and lose the feeling of fatigue in your muscles. You will then be able to get off your bike without any problems.

To achieve results, do not forget to combine this cycling slimming programme with a balanced diet: load up on fruit and veg, drink plenty of water (at least 1.5 L per day) and have a glass of lukewarm water + lemon juice each morning before breakfast.

Happy training!


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