use interval training to lose the most weight possible. Interval training alternates between high-intensity and low-intensity workouts. For example, the high-intensity intervals can get close to your maximum effort. During the low-intensity 

intervals, you'll reduce your effort to around 40 or 50 percent.


Interval training burns more calories than steady-state exercise and improves aerobic capacity, allowing you to train harder in the future.


Cycling is a fantastic way to burn calories, but it shouldn't be your only weight-loss strategy. Cycling every day can strengthen some muscles at the expense of others, resulting in muscle tightness or imbalances over time.


Weight training should be included in your workout two to three times per week to achieve a well-balanced physique (and to power up your legs for better cycling workouts overall). Mix in other forms of cardio from time to time, such as walking, jogging, or stair climbing, to keep your muscles challenged in new ways.


Losing Weight Without Hurting Yourself

Slow and steady weight loss is generally healthier than attempting to lose a large percentage of your body weight quickly. Losing 10 pounds over the course of a month is more sustainable than losing 10 pounds over the course of a week.


If you're extremely obese, losing a lot of weight quickly will be easier, especially in the first week of your program when you'll lose a lot of water weight. Additionally, if you're overweight, an exercise bike is a good choice because it supports your weight, making it a low-impact exercise.


Most exercisers should plan sensible biking workouts that help them achieve a daily calorie deficit of 500 to 1,000 calories, allowing them to lose 1 to 2 pounds per week.

One pound is lost for every 3,500 extra calories burned, so one hour of moderate exercise on a stationary bike per day or about 40 minutes of vigorous work, will help you lose approximately one pound a week. Interval Training Helps You Burn More To lose the most weight when riding a stationary bike, use interval training.