As someone with a nine-to-five desk job, I spend far too much time sitting in one spot all day, whether it’s glued to my laptop, on the sofa watching Netflix or snuggled up in bed. So, I was intrigued by the promises made by the best under-desk bikes on the market.
I'm well-versed in the perils of prolonged inactivity – increased risk of heart disease, diabetes and some cancers, along with weight gain and poor posture – so I'm always on the lookout for easy ways to incorporate more movement into my days.
I’ve used a walking pad before and loved it (it helped me reach my daily step count without leaving my flat in dodgy weather) so when I learnt about under-desk cycles, I had to take one for a spin.
Could it help me stay on track with my fitness from the comfort of my living room? I got pedalling to find out.
What is an under-desk bike?
An under-desk bike (also known as a pedal exerciser) is a compact, lightweight stationary bike that's small enough to fit under your desk, allowing you to pedal away while you work. You can also use it while you’re reading a book, watching TV or chatting on the phone – essentially any time you’d be sitting down and otherwise inactive.
For my experiment, I trialled the Domyos Mini Bike 100. The tiny exercise machine comes in at £89.99 and features four non-slip feet and a console with five trackers to help you monitor your progress, including elapsed time, cadence, distance, number of pedal turns and calories burned.
There’s also a resistance wheel – turn it clockwise for a more challenging session and anticlockwise if you want to reduce the intensity.
What are the benefits of under-desk bike machines?
Reduced health risks: “An under-desk bike could help mitigate the risks associated with a sedentary lifestyle, including obesity, diabetes and cardiovascular disease,” notes Sarah Campus, a personal trainer, nutrition coach and founder of LDN MUMS FITNESS. “It could also help lower blood sugar and blood pressure levels, as regular movement contributes to better metabolic health.”
Weight management: “Using an under-desk bike during the day will burn extra calories,” Campus points out. If you’re on a weight loss journey, it’s a simple, hassle-free way to support your efforts.
Fitness gains: An under-desk bike isn’t a replacement for an actual workout (whether it’s a brisk stroll or a spin class), but it does enhance blood circulation and gets your body moving. “It can also help strengthen leg muscles, particularly the quadriceps, hamstrings and calves,” says Campus.
Suitable for all levels: It’s an extremely low-impact way to stay active – it doesn’t involve contact with the ground, so it’s gentle on the joints and suitable for all ages and fitness levels, including those who are recovering from an injury or dealing with mobility issues.
Enhanced productivity and focus: According to PT and MoreYoga instructor Liz Marsland, using an under-desk bike while you work could do wonders for your productivity, helping to boost your energy levels and tackle brain fog. “Moving your body increases blood flow to the brain, which can improve cognitive function, including your creativity and decision-making capabilities,” she says.
Better mood: It can also have a positive impact on your mood. “Physical activity stimulates the release of endorphins (feel-good hormones), which can help alleviate stress and improve your overall mood,” explains Marsland.
Convenience: Despite our best intentions, keeping active – especially when our to-do lists are never-ending and the weather is awful outside – is easier said than done. With an under-desk bike, though, there are no excuses. “As under-desk bikes are small, quiet and easy to move around, they encourage consistent use,” says Campus.
My Domyos Mini Bike 100 under-desk bike review
Key specifications
| Weight | 3.6kg |
|---|---|
| Dimensions (cm) | 50(L) x 44(W) x 24(H) |
Instructions and set-up
DIY is not my forte (I have a mini meltdown whenever I have to put flatpack furniture together) so I was disappointed to find I had to set up the machine myself with screws and bolts. Thankfully, the instructions manual, complete with diagrams, was easy to follow. The whole process took 15 minutes, and I didn’t have rope in my partner for help. If I can do it, anyone can...
Design and ease of use
Just 44cm in width and weighing in at 3.6kg, it’s a seriously compact piece of kit – it won’t take over your entire living space and can be stored discretely underneath your desk.
Though lightweight, the design is surprisingly robust. I placed my bike on a wooden floor, and it didn’t slide around as I pedalled, but if you're concerned about grip, you can buy a non-slip mat to ensure it stays in place.
It’s also straightforward to use once set up; just pop it on a flat surface, choose your resistance and start pedalling. You can review your stats on the simple console – there’s a ‘scan mode’ that will randomly cycle through them, or you can set the screen to show your preferred metrics, whether it's calories burned or elapsed time. It was motivating to see my progress, but I did find the dark screen and small font a bit tricky to read.
Performance
I used the mini machine for at least 30 minutes each day over a three-week period and, on the whole, it was a pleasure to use. It provided a smooth ride at lower resistance levels; however, it was a little jolty when I upped the intensity.
I found it extremely easy to incorporate into my working day, unlike an under-desk treadmill, which isn’t suited to tasks that require deep concentration. On the bike, however, I was able to keep my focus on complex pieces of work as I moved my legs. Thanks to the whisper-quiet design, I was also able to ride my way through Teams meetings without drawing unwanted attention.
I noticed a boost to my energy levels, too. I often struggle with a post-lunch slump but staying active helped me feel less tired and sluggish come 3pm.
Another major plus was the featherlight design – in the evenings, I moved the bike from underneath my desk to in front of my armchair so I could work out while I watched telly. This was particularly handy on hectic days when I couldn’t manage a workout or even get outside for a walk.
Final verdict: is it worth buying an under-desk bike?
Put simply, yes. An under-desk bike won’t completely transform your fitness, but the experts agree it’s an effective way to counteract your sedentary ways and increase your daily activity.
Easy to use, compact and quiet, I’m certainly going to continue using my fuss-free Domyos machine on a regular basis. At £89.99, it offers excellent value for money.
The Domyos Mini Bike 100 is available to buy on the Decathlon website.
Under-desk bike FAQs
Is an under-desk bike better than an under-desk treadmill?
That depends on your individual needs and goals. Under-desk treadmills engage more muscles and burn more calories, but if you have to be sitting, then an under-desk bike is your best bet.
Pedal exercisers are also smaller and require less floor space, making them a good choice if you haven’t got room for a treadmill in your front room. Plus, they tend to be less expensive.
Are under-desk bikes safe?
Using an under-desk bike is generally a safe, low impact way to move your body, but it might not be right for everyone. Here, Campus breaks it down:
- If you have joint issues, are recovering from surgery or have a knee, hip or ankle injury, consult a doctor before you start cycling.
- It may not be suitable if you have circulatory issues, like deep vein thrombosis or severe varicose veins due to increased pressure in the legs.
- If you have a neuromuscular disorder like Parkinson’s disease, multiple sclerosis or vertigo, coordination and control might be a struggle on the bike.
How long should you use an under-desk bike for?
“Start with five to 10 minutes per session at a low resistance, then gradually increase it to between 30 and 60 minutes,” advises Campus. “Split it into shorter sessions throughout the day, as opposed to doing it all in one go.
“Make sure you switch up your sitting positions, take regular breaks and alternate between pedalling, standing up and stretching your legs every hour to avoid stiffness.”
How do you use an under-desk bike?
According to Campus, proper form is key when it comes to using your under-desk bike. Here she provides some practical tips to help you get started.
- Nail your form and set-up: Your knees should be bent at a comfortable angle (they shouldn’t hit the desk as you pedal) and your feet should stay flat on the pedals – avoid excessive toe pointing.
- Watch your posture: Sit upright with your back supported to prevent slouching. Keep your shoulders relaxed, avoid leaning too far forward and keep your core muscles slightly engaged to support your lower back.
- Use a stable chair: A rolling office chair will make pedalling harder, so a stationary chair is a better bet. Alternatively, place a mat underneath your chair to prevent it moving around.
Priyankaa is our sleep and wellness expert, specialising in expert-tested reviews and roundups on the latest health and fitness products. From walking boots to running machines, Priyankaa has written about hundreds of products and is passionate about providing in-depth, unbiased reviews. Plus, as an avid runner and gymgoer, she knows exactly what to look for when finding the right gymwear, fitness tracker or earphones.
Priyankaa has an MA in Magazine Journalism from Cardiff University and over five years’ experience in health and fitness journalism. Priyankaa has written for Stylist’s Strong Women Training Club, where she regularly wrote about diversity in the fitness industry, nutrition tips, training advice and her experience completing various fitness challenges. She has also written for a variety of publications including Business Insider, Glamour, Bustle, Metro, HuffPost UK, gal-dem and more. Outside of work, Priyankaa can usually be found trying out a new gym class, seeking out London's best eats or watching a Spanish TV show in a bid to keep up her language skills.
