Taking the first step towards losing weight with an exercise bike can be a struggle. But, you are not alone in this journey. For as long as you are guided with the right tips and tricks on how to burn calories on an upright bike, you will be pedalling your way to success.

Now is the time to take control of your weight loss journey. So, grab these tips and sweat like never before.

6 Best and Effective Ways to Burn More Calories in an Upright Exercise Bike

1. Increase the Intensity of Your Workout

According to a 2011 study published by the American College of Sports Medicine, you can increase your metabolic rate for 14 hours with less than an hour of vigorous exercise. If you’re looking to reap the benefits of increasing the intensity of your workouts, gradually escalate the resistance on your bike.

Apart from this, you need to increase the speed at which you pedal. As you get stronger, you can continue to upgrade the intensity of your workouts.

Here are some tips for increasing the intensity of your workouts on an upright bike:

  • Try interval training. Interval training involves alternating between short bursts of high-intensity exercise and longer periods of rest or lower-intensity exercise. This type of training is a great way to burn calories and build muscle.
  • Take a spin class. Spin classes are a great way to increase the intensity of your workouts. The instructor will lead you through a series of exercises that will challenge your cardiovascular system and your muscles.

No matter how you choose to increase the intensity of your workouts, be sure to listen to your body and don’t push yourself too hard. With the added effort, you can reap the many benefits of a vigorous workout routine.

2. Level Up Your Resistance

When you increase the resistance on your bike, you’re essentially making it harder to pedal. This requires more effort from your muscles, which in turn burns more calories. In addition to burning calories, increasing resistance can also help you build muscle.

This is because the increased resistance forces your muscles to work harder. By increasing the resistance, you’re making your workout more challenging and therefore getting a better cardiovascular workout.

Here are some ways to increase resistance on your upright bike:

  • Start with a low resistance level and gradually increase it as you get stronger.
  • If you’re new to exercise, start with a shorter workout and gradually increase the duration as you get more fit.
  • Listen to your body and don’t push yourself too hard.

With a little effort, you can easily reap the benefits of increasing resistance on your upright bike.

3. Incorporate Variation While Cycling

When you do the same workout over and over, your body adapts and becomes more efficient at performing that workout. This means that you’ll eventually reach a plateau and stop seeing results.

Adding variation to your workouts forces your body to work in new ways, which can help you break through plateaus and improve your performance.

Doing the same workout all the time puts the same stress on your muscles and joints. This can increase your risk of injury. Adding variety to your workouts can help to reduce this risk by giving your muscles and joints a chance to recover.

If you’re doing the same workout every day, it can start to feel boring and repetitive. This can make it difficult to stay motivated and stick with your fitness routine. Adding variety to your workouts can help to keep things interesting and make it more likely that you’ll stick with your routine.

When you’re enjoying your workouts, you’re more likely to stick with them. Adding variety to your workouts can help to make them more enjoyable by challenging you in new ways and keeping things fresh.

4. Increase Your Cadence

Here are several ideas on how to increase cadence on your upright bike:

  • Warm up properly. Before you start pedalling at a high cadence, it’s important to warm up your muscles. This will help to prevent injuries. Start by pedalling at a moderate pace for 5-10 minutes.
  • Use a lower gear. If you’re finding it difficult to pedal at a high cadence, try using a lower gear. This will make it easier to turn the pedals, and it will help to improve your cadence.
  • Use a cadence sensor. A cadence sensor can help you track your cadence and make sure that you’re staying within the target range.
  • Keep your back straight. When you’re pedalling, it’s important to keep your back straight. This will help to improve your posture and efficiency.

5. Pay Attention to Form and Posture

When you have good form and posture, you can pedal more efficiently, which means you can get more exercise in less time.

Good form and posture can also help reduce the risk of injuries, such as back pain, neck pain, and shoulder pain. When you are in a comfortable position, you are more likely to enjoy your workout and stick with it.

Here are some tips for maintaining good form and posture on an upright bike:

  • Adjust the bike to fit you properly. The seat should be high enough so that your knees are slightly bent when the pedals are at the bottom of their rotation. The handlebars should be at a comfortable height so that you can reach them without straining your neck or shoulders.
  • Sit up straight. Keep your back straight and your shoulders relaxed. Avoid hunching over or leaning forward.
  • Keep your core engaged. This will help to stabilise your body and prevent injuries.
  • Breathe deeply and evenly. Don’t hold your breath while you are pedalling.

6. Keep Yourself Hydrated

It is important to stay hydrated during an upright bike workout. When you exercise, you sweat, which causes you to lose fluids. If you don’t replace these fluids, you can become dehydrated.

Dehydration can lead to a number of problems, including fatigue, muscle cramps, and heat stroke. Staying hydrated can help you perform better during your workout.

When you’re well-hydrated, your muscles have more oxygen and energy to work with. This can help you push yourself harder and last longer. Dehydration can also increase your risk of injuries.

When you’re dehydrated, your muscles are more likely to cramp. This can make it difficult to control your bike and increase your risk of falling.

To stay hydrated during an upright bike workout, drink plenty of fluids before, during, and after your workout. A good rule of thumb is to drink 2-3 cups of fluids two hours before your workout.

Drink one cup of fluids every 15-20 minutes during your workout. Another important step is to take one cup of fluids for every pound of weight you lose during your workout. You can also drink sports drinks or electrolyte-rich fluids to help replace lost electrolytes.

What are the Best Exercises on an Upright Bike to Burn More Calories?

HIIT workout:

  • Warm up for 5 minutes by pedalling at a moderate pace.
  • Start the HIIT workout by pedalling at a high intensity for 30 seconds.
  • Rest for 1 minute by pedalling at a low intensity.
  • Repeat steps 3 and 4 for a total of 8 rounds.
  • Cool down for 5 minutes by pedalling at a moderate pace.

Tabata workout :

  • Warm-up: Pedal at a moderate pace for 5 minutes.
  • Tabata workout: Pedal at a high intensity for 20 seconds, then rest for 10 seconds. Repeat for 8 rounds.
  • Cool-down: Pedal at a slow pace for 5 minutes.

Fartlek workout:

  • Warm up for 5 minutes at a moderate pace.
  • For the next 20 minutes, alternate between 30 seconds of hard pedalling and 30 seconds of easy pedalling.
  • Cool down for 5 minutes at a moderate pace.

Hill climb workout:

  • Start with a warm-up of 5-10 minutes of light cycling.
  • Increase the resistance to a moderate level and pedal at a challenging pace for 30 seconds.
  • Recover for 30 seconds at a lower resistance and lighter pace.
  • Repeat the hill climb intervals for 10-15 minutes.
  • Cool down for 5-10 minutes of light cycling.

Endurance workout:

  • Start with a 5-minute warm-up at a low intensity.
  • Increase the intensity for 5 minutes, followed by a 2-minute rest.
  • Repeat this cycle 3-5 times.
  • Cool down for 5 minutes at a low intensity.


In totality, burning more calories using your upright bike is all about elevating your effort and strength in cycling. It’s not an easy task so embrace the struggles within. Besides, no fitness journey is perfect. What’s promised in the end are great results that will make you happy, proud, and fit.

Now, hop on your bike and start burning!