The 6 best exercise bikes for home use in 2024

Exercise bike vs treadmill ― which is better? Both allow you to focus on aerobic exercise (like jogging or gentle cycling, using oxygen) and anaerobic exercise (like sprinting or high-intensity spin, without using oxygen). Both also come packed with benefits like improved cardio fitness, stronger muscles, and healthier bones though they target your muscles differently. 

The downside for keen runners is the impact on joints, even if you run on shock-absorbing tread belts. Learning how to run properly and how running shoes should fit are two ways to tackle it, but exercise bikes mitigate the risks of joint injuries.

Recumbent bikes vs upright bikes ― which is better? Recumbent bikes sit close to the floor in a reclined position and house front pedals, whereas upright bikes look like spin bikes. These models are an ergonomic solution because the front pedal position helps to redistribute your weight which places less pressure on your knees and tailbone, and they also have a backrest. However, this positioning could result in a lack of core, glute, and upper body engagement.

Birch says that the type of exercise bike you choose is up to you. “Personally, I find upright bikes better replicate an actual cycling position,” he tells us. “There’s also better leg muscle recruitment which allows maximal power output when pedaling.”

Recumbent exercise bikes are effective ― to a certain degree. The reduced drag is said to produce faster speeds which technically makes them more aerodynamic. However, a study published in Frontiers in Sport and Active Living found power output higher in upright bikes, and Birch agrees.  

Which machine wins between rowing vs cycling? Well, neither is as high-impact as running, and both work the aerobic and anaerobic systems (if you decide to include HIIT), meaning cardio gains and improvements in power, strength, and endurance.

However, rowing targets roughly 86% of muscles in the body, offering a more full-body workout than cycling. It depends somewhat on how you train, though. For example, Harvard Medical School estimated calorie burn for a 155lb person after 30 minutes of moderate cycling and rowing to be the same, but rowing took victory during high-intensity training. 

Exercise bike vs elliptical. Both are low-impact, but ellipticals (also called cross trainers) engage the upper and lower body together for a full-body workout. Using an elliptical feels more like running though, so while it could be a safe alternative for runners, it’s unlikely that cyclists would favor them.

According to one study published in the National Institutes of Health, ellipticals encouraged greater engagement in the quadriceps and quadriceps-hamstrings coactivation than walking and stationary cycling. Exercise bikes are handier for saving space (especially folding designs), particularly if you live in a city apartment, but considering Harvard Medical School reckons a 155lb person could ramp up around 324 calories in 30 minutes – it could be worth making room.

The best exercise bikes have a mix of clever design, awesome features and motivating classes.

A bigger budget generally equals a feature-rich exercise bike, but if you’re new to fitness this may not be a priority for you. In fact you can save money by opting for a bike that doesn’t come with a screen, and just use your smartphone or tablet to stream virtual classes.

The size of the exercise bike is worth considering, so think about floor space before making a big investment, especially if you live in shared accommodation. If you’re particularly tall or short, check if you can adjust the seat and handlebar height. Cheaper exercise bikes also tend to have a lower weight limit, so it may be worth taking note of the max weight if you think this will be a concern.

Noise levels are also worth considering – read the best exercise bike reviews to see how loud they are.

If you are someone that likes a group class setting, you’ll probably want to choose an exercise bike that works with an app to stream online classes, like Peloton or iFit (subscription needed). Remember that you can still use these apps with your phone or tablet on cheaper exercise bikes - you just won’t be able to sync your metrics.

Finally consider the pedal type – toe cage ones work with normal sneakers, whereas clip in ones require special cycling shoes. Many exercise bikes have dual pedals, which are interchangeable.

So are you ready to take the next step towards achieving your fitness goals? Once you’ve chosen your perfect machine, make sure you read our handy guide on how to get the most out of your exercise bike.

Birch tells us that exercise bikes offer consistent resistance over a set period, whereas outdoor cycling could mean contending with stop signals, traffic, or cruisey downhill routes. 

However, while this is beneficial for specific training methods or monitoring your power output during HIIT bike workouts, it can feel boring. Birch says that getting fresh air and cycling with friends might be a more pleasurable experience. 

Regardless, both methods can improve your cardio and get those glutes firing up, and most of the intensity of outdoor training can be matched on more advanced indoor spin bikes. 

The Journal of Exercise Rehabilitation studied a spinning group and a standard cycling group to see what (if any) differences there are. Somewhat surprisingly, the spinning group results were greater for improved body composition and fitness, although both groups saw positive changes across all health parameters. 

Although variables like weight, distance, and intensity will affect your results, spin classes might encourage the adherence and motivation lacking for some solo cyclists. Instructors may also have you pushing harder on those pedals when your head is telling you a firm ‘no.’ 

That isn’t to say outdoor cycling doesn’t offer its own set of unique perks. A study into the effects of outdoor cycling on people suffering from mental illness found that factors like community and fresh air could empower people and promote long-term physical activity – as published in the International Journal of Environmental Research and Public Health. 

Birch recommends the Wattbike because of its realistic bike geometry, saying it’s easy to adjust and replicates a regular bike setup without the cramped feeling of upright bikes (like Peloton and Echelon). “Their lack of adjustability makes people feel they're stretching for the handlebars,” he says. And there isn’t much you can do to combat this. 

Personally, we loved the affordable Yosuda Indoor Stationary Cycling Bike, which has the comfiest seat we’ve tested – something you’ll come to cherish if you’re buying your first bike, trust us. We found the Peloton bike too solid and kept adjusting mid-workout to find a comfier position (we didn’t find one).

If you’re recovering from injury, new to exercise or have long-term lower back or knee issues, a recumbent bike could provide far more support, although you’d need the space to house it. 

Keen to follow Birch and try the Wattbike? Our Wattbike Atom review can advise you on what to expect. All in all, it depends on your preferences, fitness goals, and home living situation.

If you’re questioning – Are exercise bikes good for weight loss? We asked Birch his thoughts. 

He tells us that exercise (in general) contributes toward weight loss, but a weight loss journey consists of a whole lot more, including your diet. And poor diet can’t be out-cycled. 

Instead, Birch advises a calorie deficit alongside your training if you’re aiming to lose weight.

Cycling does burn calories, but this shouldn’t pull focus from its ability to boost your cardio fitness and overall health. That said, exercise bikes still make it into our best exercise machines to lose weight guide. 

Wondering how to ramp up calorie burn? A study published in the International Journal of Sports Nutrition and Exercise Metabolism measured excess post-exercise oxygen consumption (EPOC) in 12 men engaging in interval training and continuous cycling. EPOC refers to the increase in oxygen consumption after high-intensity exercise, resulting in a temporary rise in metabolism and calorie burn as we return to homeostasis – ‘normal.’

Results were similar when the total workload was similar, but the heart rate was higher during interval training. While pedaling against resistance, muscles are forced to work harder, increasing heart rate, respiration, and calorie burn. 

Meanwhile, a study published in the Journal of Exercise Rehabilitation studied 24 female middle school students for 16 weeks cycling for one hour a day, three times a week, and compared spinning groups with regular cycling. Results showed improvements for both, with significant changes in the spinning group – especially in body fat percentage and body mass. 

Controlling speed and resistance can help you tap into aerobic, anaerobic, and strength training systems. Of course, a myriad of factors like diet, hormones, and lifestyle play a part, too. 

So, do exercise bikes burn belly fat? While aerobic training can optimize fat burn (read the best time to workout to find out why), unfortunately, you can’t ‘spot reduce’ fat. 

Cycling is a brilliant way for those recovering from lower-limb injuries to still achieve a cardio workout, without the impact. That is because it is considered more of a lower body workout, but your upper body provides stabilization, and you can still improve your cardio and ramp up calorie burn, Birch said. 

The Journal of the American Heart Association found cycling to lower the risk of chronic cardiovascular disease and Spine Health encourages cycling as a gentle way to achieve high-intensity exercise. We’ve already mentioned most of the benefits, but discovering how to get the most out of your exercise bike can help you hit your goals more efficiently. 

Your glutes, quads, hamstrings, and core benefit most from cycling (alongside your heart and lungs), but physiotherapist Birch says consistency is the key. He recommends daily cycling if you want to improve because this progressively loads and trains those muscle groups. “You will notice increased leg strength and improved cardio fitness, too,” he says. 

However, Birch recommends adding variation to keep it interesting. After all, variety is the spice of life. 

Although you might be concerned about which muscles are used in cycling, a well-crafted program includes weight training and increasing your daily movement (NEAT). 

We recommend checking out our Peloton vs Echelon guide for the full lowdown as comparisons continue to rage.

In short, they’re very similar bike models. In our opinion, it comes down to cost (just). And If you’re on a budget, you may prefer to look elsewhere. 

Both models look very similar and pack live and on-demand workouts into a comprehensive library, so you’re unlikely to get bored either way. Echelon has dual pedals, but both work primarily with Delta cleats – although there are ways around this, like changing out your pedals. 

Peloton bikes are treated almost like a fashion label, with all their bikes, shoes, and accessories matching their iconic black and red aesthetic. Echelon offers more models, but Peloton are considered ‘hard to match’ for variety and the overall immersive spin experience. 

If you’re more of a numbers person, Peloton offers 100 levels of resistance compared to Echelon’s 32, and the instructor can control the Peloton bike + without you lifting a finger. Both have the usual mod cons like Bluetooth, compatible apps, and heart rate monitor compatibility, but Peloton + supports Apple GymKit. If you plan to purchase a heart rate monitor, it’s worth exploring your cardio heart rate zones first.