30 Day Stationary Bike Challenge For Beginners


30 Day Stationary Bike Challenge

I just finished a 30-day bike challenge to raise money to fight cancer in children. I set my goal to bike a total of 250 miles and it was not easy. It was a challenge. After the challenge finished, I was thinking about my readers and wanted to share a stationary bike challenge for beginners. My 250-mile stationary bike challenge will be coming soon.

If you bought a stationary or recumbent bike and it is in the basement gathering dust or you go to the club and you usually just walk on the treadmill, why don't you give this 30-day stationary bike challenge for beginners a try?
Prep for the challenge:
  • Make sure you have a bottle water holder on your bike if you don't have one have a desk nearby so you can reach for your water. Drink during your workout.
  • Set up your seat height properly. If you don't know how to do this, check out this video on how to adjust your bike seat.  Stationary bike  Recumbent bike
  • Bike between 70-80 RPMs per minute. You can find this on your bike panel display. If you don't have a display on your bike, listen to a workout music video with a count of 150 beats per minute. Follow each downstroke with the beat of the music and that will keep you in the range of 74-76 RPM's a minute. Workout music 150 BPM's
  • Feel free to add resistance by increasing the resistance level button if you feel that your heart rate is not being too challenged during your bike ride. Check out this post to figure out your target heart rate and etc. How hard should I exercise?
  • Do one minute to two minutes of slow biking to cool-down before getting off the bike.
  • Stretch at the end of your workout. Stretch your hamstrings, quadriceps, and calves.
  • If you would like this free challenge printable, email me and I will send you the pdf. sheilafit10@gmail.com

Recommended Stationary Bikes

These are the only bikes I found on Amazon that have a name behind them and are not too expensive. It seems like there are a lot of bikes I have never heard of the company so beware. You can also look on Craigslist and eBay for people getting rid of their stationary and recumbent bikes.

What are the benefits of riding a stationary bike?

Riding a stationary bike offers numerous health and fitness benefits. Here are some of the key advantages:

  1. Cardiovascular Health: Stationary biking is an excellent aerobic exercise that helps improve cardiovascular health. It increases your heart rate, strengthens the heart, and enhances blood circulation.

  2. Weight Management: Regular cycling on a stationary bike can contribute to weight loss or weight maintenance by burning calories. It's an effective way to incorporate low-impact cardio into your fitness routine.

  3. Joint-Friendly: Stationary bikes provide a low-impact workout, reducing stress on the joints. This makes it an ideal exercise for individuals with joint issues or those recovering from injuries.

  4. Muscle Toning: Cycling engages various muscle groups, including the quadriceps, hamstrings, calves, and glutes. It helps tone and strengthen these muscles over time.

  5. Improved Leg Strength: As you pedal against resistance, your leg muscles work harder, leading to increased leg strength. This can be beneficial for daily activities and overall functional fitness.

  6. Convenience: Stationary bikes offer a convenient way to exercise at home or in a gym. They are accessible regardless of weather conditions, making it easier to maintain a consistent workout routine.

  7. Customizable Intensity: Most stationary bikes come with adjustable resistance levels, allowing you to tailor the intensity of your workout to your fitness level. This makes it suitable for beginners and advanced exercisers alike.

  8. Low Risk of Injury: Compared to some high-impact exercises, stationary biking carries a lower risk of injury. It's a safe option for individuals with concerns about joint stress or injury.

  9. Improved Mental Health: Like any form of exercise, cycling can positively impact mental health by reducing stress, anxiety, and depression. The release of endorphins during exercise contributes to an improved mood.

  10. Enhanced Endurance: Regular cycling can improve overall endurance and stamina, benefiting your ability to perform daily activities with greater ease.

Remember to consult with a healthcare professional or fitness expert before starting any new exercise routine, especially if you have pre-existing health conditions.

Cycling Tracker

You need extra motivation? Check out this 200-mile challenge coloring page, I sell in my Etsy shop. It is an instant download upon purchase. 

Stationary bike workout pdf

I used the 30-day stationary bike workout challenge and lost six pounds over the month. It was a challenge, but it was very effective. if you need to lose weight or your doctor told you that you need health changes immediately, consider doing my 30-day challenge. 

Plenty of people have emailed me that they would like the pdf. Go ahead and feel free to copy it above. If you want a better copy, email me at sheilafit10@gmail.com, and I will send it out as soon as possible. 

Also, if you need something a littlle easier, I sell a 90-100 mile 30-day stationary bike challenge in my Etsy shop

Let me know if you ever take up this 30-Day Stationary bike challenge and what was your outcome. I hope it will keep you biking for years to come.


  1. Started this today!! Did 1 mile before work. Will bike another mile after. Hopefully by the end of the month, I will be in much better shape and lose a few pounds! Glad I found your chart.


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