The Fastest Way to Lose Weight While Using a Mini Stationary Bike

Mini stationary bikes are portable and will fit under your desk, in front of the couch and under the dining room table. With features that include tension control and digital displays, they are valuable pieces of equipment for people short on time and space. While they are smaller and usually less expensive, a mini stationary bike, also called a pedal exerciser, can burn calories and help you meet your fitness goals.

Use It

Put a mini stationary bike where you find yourself sitting a lot, such as in front of the couch or at your desk. Studies have shown that sitting for long periods of time carries a high risk of obesity, diabetes, cancer and other health problems. Replace that sedentary time of your day with low-impact pedalling and reap benefits by using it for just 20 to 25 minutes a day. In that time, a 150-pound person could burn more than 100 calories. After putting in 60 minutes of pedalling a day, that same person could burn more than 400 calories.

Alternate Your Speeds

Depending on what you’re doing while you pedal, you may or may not be able to focus 100 percent on the task -- such as when you’re working -- so your pedalling speed will vary. Chances are, you’ll pedal at a leisurely rate while you type, knit, read or watch television. Whenever you do catch some consciousness, pick up the pace and pedal as fast as you can. Interval training shakes your body up and helps you burn more fat. Give yourself 30- or 60-second high-intensity pedalling every five minutes or so.

Add Resistance

Some mini stationary bikes come equipped with tension controls. If your pedal exerciser doesn’t have them, you can add some ankle weights for resistance. Resistance makes your muscles work harder to help you burn more calories and tone your legs. Additional exertion could put a strain on your joints, however, so be careful not to overwork yourself. You also don’t want to wear yourself out before you reach that beneficial 20 to 25 minutes. Only add additional resistance when you no longer feel challenged without it, and, even then, don’t add it every day. Take off the weights when you're off the machine to avoid tripping.

Make It Part of a Bigger Plan

While a mini stationary bike can help you meet your exercise goals, you’re not likely to meet them all if all you do is pedal at your desk or in front of the TV. You still need to get up and stretch your legs once in a while. For example, choose to print your work at the printer on the other side of your office. You will also need to ensure you are eating healthy foods, drinking plenty of water, and getting adequate rest along with additional exercise that really gets your heart pumping and muscles strengthened. If your situation permits, consider incorporating hand-weight exercises while you pedal.