Concept2 BikeErg for Weight Loss: How to Burn Maximum Calories
If you’re looking to lose weight and burn fat effectively, the Concept2 BikeErg is one of the best tools available. It provides a low-impact, high-calorie-burning workout that can help you shed pounds while building endurance and strength. But simply pedaling isn’t enough—you need the right strategy to maximize calorie burn. Buy concept bike erg
In this guide, we’ll cover:
✅ How many calories you can burn on the BikeErg
✅ Best resistance and cadence settings for fat loss
✅ Top workouts for maximum calorie burn
✅ Diet and recovery tips to accelerate results
How Many Calories Can You Burn on the BikeErg?
The number of calories burned depends on factors like weight, intensity, and workout duration. Here’s an estimate based on body weight and workout intensity:
| Weight | Light Effort (200-300 watts) | Moderate Effort (300-400 watts) | High-Intensity (400+ watts) |
|---|---|---|---|
| 130 lbs (59 kg) | 350-400 kcal/hour | 500-600 kcal/hour | 800+ kcal/hour |
| 160 lbs (73 kg) | 400-500 kcal/hour | 600-700 kcal/hour | 900+ kcal/hour |
| 200 lbs (91 kg) | 500-600 kcal/hour | 700-900 kcal/hour | 1,000+ kcal/hour |
💡 Pro Tip: To lose 1 pound of fat, you need a 3,500-calorie deficit. A combination of high-intensity BikeErg workouts and a calorie-controlled diet is the best approach.
Best Resistance & Cadence Settings for Fat Loss
To optimize calorie burn, you need the right damper setting and cadence (RPM).
🔧 Damper Settings (Resistance)
- Low (1-4): Easier effort, good for endurance and longer rides.
- Medium (5-7): Balanced effort, great for steady-state fat-burning workouts.
- High (8-10): Strength-focused, mimics uphill cycling for muscle engagement.
💡 Pro Tip: A damper of 5-7 offers the best mix of calorie burn and endurance for weight loss.
⚡ Optimal Cadence (RPM) for Fat Burning
- 60-80 RPM: Strength-focused, good for hill climb intervals.
- 80-100 RPM: Ideal for endurance and steady-state calorie burning.
- 100+ RPM: High-intensity sprints for maximum calorie burn.
💡 Pro Tip: Alternate between high-intensity sprints (100+ RPM) and moderate efforts (80-90 RPM) to maximize fat loss.
Best BikeErg Workouts for Maximum Calorie Burn
🔥 1. HIIT Sprint Workout (High-Intensity Fat Burn)
💪 Best for: Fast fat loss, high-calorie burn, and metabolism boost
- 5 min warm-up (moderate pace, 80-90 RPM)
- 10 rounds of:
- 20s all-out sprint (110+ RPM)
- 40s slow recovery
- 5 min cool-down
⏳ Calories burned: 400-600 kcal in 25 minutes
🚴 2. 30-Minute Fat-Burning Endurance Ride
💪 Best for: Long, steady fat loss workouts
- 5 min warm-up (moderate effort, 80 RPM)
- 25 min steady-state ride (70-80% effort, 85-90 RPM)
- 5 min cool-down
⏳ Calories burned: 500-700 kcal in 30 minutes
🔥 3. Tabata Workout (Maximum Afterburn Effect)
💪 Best for: Short, high-intensity workouts that keep burning calories after the session
- 5 min warm-up
- 8 rounds of:
- 20s max sprint (100+ RPM, high resistance)
- 10s rest
- 5 min cool-down
⏳ Calories burned: 300-500 kcal in 20 minutes + afterburn effect (continued calorie burn for hours)
🦵 4. Hill Climb Intervals (Leg Strength + Fat Burn)
💪 Best for: Building strength while maximizing fat loss
- 5 min warm-up
- 10 rounds of:
- 1 min high-resistance hill climb (60-70 RPM, damper 8-10)
- 1 min recovery (low resistance, 90 RPM)
- 5 min cool-down
⏳ Calories burned: 450-700 kcal in 30 minutes
🔥 Bonus: 7-Day Weight Loss Plan (Using the BikeErg)
| Day | Workout | Duration |
|---|---|---|
| Monday | HIIT Sprints | 25 min |
| Tuesday | 30-Min Endurance Ride | 30 min |
| Wednesday | Rest / Active Recovery | – |
| Thursday | Tabata Workout | 20 min |
| Friday | Hill Climb Intervals | 30 min |
| Saturday | Long Fat-Burning Ride | 40 min |
| Sunday | Rest / Light Cycling | – |
💡 Pro Tip: Aim for 4-5 BikeErg workouts per week combined with a healthy diet for the best weight loss results.
Diet and Recovery Tips for Faster Fat Loss
🚰 1. Stay Hydrated
- Drink 16-20 oz of water before your workout.
- Hydrate throughout your ride, especially for sessions over 30 minutes.
🥗 2. Focus on a High-Protein, Low-Sugar Diet
- Eat lean proteins (chicken, fish, tofu, eggs) to maintain muscle.
- Choose complex carbs (quinoa, sweet potatoes, oats) for energy.
- Avoid processed sugars and junk food that slow fat loss.
😴 3. Get Enough Sleep
- Aim for 7-9 hours of quality sleep per night.
- Lack of sleep increases cortisol (stress hormone), which promotes fat storage.
💡 Pro Tip: Your diet accounts for 80% of weight loss success, so combine your workouts with clean eating for the best results. Buy concept bike erg
Final Thoughts: Burn More Calories & Lose Weight Faster on the BikeErg
✅ Use HIIT and endurance workouts to maximize calorie burn.
✅ Keep resistance at 5-7 and cadence at 80-100 RPM for the best fat loss results.
✅ Eat a clean, high-protein diet to fuel workouts and maintain muscle.
✅ Hydrate and sleep well to support recovery and fat loss.
🚴♂️ Ready to start your weight loss journey? Grab your BikeErg, follow this plan, and watch the pounds melt away! 🔥. Buy concept bike erg
👉 What’s your favorite BikeErg workout for weight loss? Drop a comment below! 🚴♀️🔥. Concept2
