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4 Week Exercise Bike Workout Plan

23rd Aug 19

Exercise bikes are incredible machines for your home gym. Using a staple cardiovascular exercise (cycling), combined with the convenience and personalisation of specialist equipment, you’re guaranteed to get a great workout every single time. With the right exercise bike workout plan, you’ll be onto a winner!

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  1. The Benefits of Exercise Bikes
  2. Different Training Styles
  3. 4 Week Exercise Bike Workout Plan

The Benefits of Exercise Bikes

Exercise bikes have a huge range of benefits, putting them into a league of their own. It’s worth noting that there are several types of exercise bikes available for your home gym, and we’re focusing mainly on the classic style of an upright exercise bike or an indoor club bike rather than a recumbent bike.

Building Leg Muscles

First of all, exercise bikes are an awesome workout for your legs. It might seem a little obvious, but if you use them right, they’re great for toning up your legs and building muscle.

High-Calorie Burn

Exercise bikes are awesome for burning some calories. No matter how you prefer to work out on your bike, as long as you’re using it correctly, you’re going to burn calories. This is great for those who want to lose some weight.

Low Impact

Despite offering high-calorie burn, exercise bikes are a gentle way to exercise. They are low impact on your body, particularly your knees. Because you’re sitting down while using it, an exercise bike is ideal for those in recovery or with problematic joints.

Variable Resistance

A high-quality exercise bike will offer variable resistance. This means that you can make your workout as hard or as easy as you want it to be. No matter your fitness level, you’ll be able to adjust your bike and find the intensity that works best for you.

Different Training Styles

This exercise bike workout plan uses three different styles of training to maximise the results. Each workout style has its own benefits, and using all three of them means you’re getting the best across the board. On top of that, a variety of workout styles will stop things from getting too monotonous.


Low-intensity steady-state cardio (LISS) involves going at a steady pace for an extended period of time, such as power walking or light jogging instead of running. This means you will exercise for a longer period, which will help you to burn more calories in the long term. LISS is great for toning up and getting leaner.


Another staple of any workout plan is HIIT training or high-intensity interval training. This is a great way to burn the most calories in the least time, as well as boost your stamina and build some muscle. HIIT is an all-rounder and one of the most popular training styles.

Distance / Time

A more performance-based workout style is looking at distance and time. It is a popular way to train on cardio equipment. You’ll aim to cycle a certain distance, or for a certain amount of time, or both. This is a great way to keep you motivated and see improvements week by week.

4 Week Exercise Bike Workout Plan

People doing an exercise bike workout plan

This workout plan spans four weeks, including three workouts a week. You can work your sessions around your schedule, and the days aren’t set in stone – just try to leave a gap between your workout days, so you get enough rest and see the best results.

Week / Day



Week 1

MondayLISS30 minutes
WednesdayHIIT15 minutes
FridayDistance1500 metres

Week 2

TuesdayHIIT20 minutes
ThursdayDistance2000 metres
SaturdayLISS35 minutes

Week 3

MondayDistance2500 metres
WednesdayLISS40 minutes
FridayHIIT20 minutes

Week 4

TuesdayHIIT25 minutes
ThursdayLISS45 minutes
SaturdayDistance3000 metres

Check out the full workout here:

Download the plan here:

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.