How Many Calories Do You Burn on a Stationary Bike?

Here’s what you need to know.

Stationary bikes are an excellent tool to help you get in shape and stay healthy. They’re beginner-friendly, but they can also give you a serious workout. If you’re working your way back from an injury or have other mobility issues, stationary bikes offer a low-impact workout that’s easy on the joints. This allows you to get a great cardio workout that can help you burn fat and calories without the physical strain of higher-impact workouts like running.

If you want to lose weight, you’ll need to know how many calories you burn on a stationary bike so you can set realistic goals for yourself and track your progress. However, the answer to this question isn’t as straightforward as it might seem. Let’s dive deeper.

What affects how many calories someone burns on a stationary bike?

There are a number of factors that can affect the amount of calories burned on a stationary bike. These include:

• Body Weight. The more you weigh, the more energy your body needs to perform physical activities—which means you burn more calories. (This is why you’ll need to increase your workout duration or intensity as you lose weight!)
• Intensity. A higher-intensity workout requires more energy and burns more calories.
• Duration. The longer you ride a stationary bike, the more calories you’ll burn.
• Resistance. Adding resistance to your workout will also increase the number of calories burned.
• Age. As you age, your metabolism tends to slow down, which may affect how many calories you burn on a stationary bike.

You can use online calculators or consult with one of our certified fitness professionals for a more personalized estimate.

How many calories do you burn in 30, 60, or 90 minutes?

The number of calories burned on a stationary bike varies depending on the factors described above. Here’s an approximate range of calories burned in 30, 60, or 90 minutes on an exercise bike at moderate intensity:

• 30-minute exercise bike calories: Between 200-300 calories
• 60-minute exercise bike calories: Between 400-590 calories
• 90-minute exercise bike calories: Between 600-880 calories

Keep in mind that these numbers are only an estimate and will vary based on individual factors and the specific type of stationary bike used. The low end of these ranges is for a body weight of 125 pounds, while the high end is for 185 pounds. (Calculate these numbers based on your own body weight with an online calculator.)

Tips for maximizing your calorie burn

Want to burn more calories during your stationary bike workout? Here are some tips to help:

• Increase Resistance. As mentioned earlier, adding resistance to your workout will help you burn more calories. You may want to warm up at a lower resistance for five minutes, then increase to a higher resistance.
• Add Intervals. Alternate between high- and low-intensity intervals to help you burn more calories in a shorter amount of time.
• Keep Your Heart Rate Up. Aim for a heart rate between 64-76% of your maximum rate to ensure you’re getting an effective workout. A heart rate monitor can help you with this.
• Mix It Up! Don’t stick to the same routine every time you ride. Try different programs or switch things up by adding sprints or hills to your workout. If you exercise at the same intensity for the same amount of time each week, your progress will eventually plateau.
• Stay Hydrated. Don’t forget to drink plenty of water during and after your workout. Believe it or not, proper hydration can help you perform better and even burn more calories.

Types of stationary bikes

There are a few different types of stationary bikes available, each with its own benefits and features. The most popular options include:

• Upright Bikes. These resemble traditional outdoor bicycles and provide a similar riding experience.
• Recumbent Bikes. With their larger seats and back support, recumbent bikes are a more comfortable option for those with back pain, mobility issues, or injuries.
• Spin Bikes. These are designed for high intensity and mimic the feel of outdoor cycling. A spin class can help you make the most of your workout.
• Dual-Action Bikes. These have moving handlebars to provide an upper body workout in addition to lower body exercise.

No matter which type of stationary bike you choose, you’ll get a great workout. We recommend trying a few different options to see which feels most comfortable for you.

How long should you work out on a stationary bike?

There are a number of variables at play in answering this question. Is the stationary bike your only workout, or are you also using other equipment? The duration needed for a workout also depends on your fitness level, goals, and workout schedule.

If you’re using indoor cycling to cover all of your cardio, you may want to aim for at least 30 minutes of moderate-intensity cycling or 20 minutes of high-intensity cycling per day. Of course, if you’re just starting out, it’s okay to start with shorter sessions and gradually work your way up to longer workouts. Consistency is key when it comes to achieving your fitness goals, so it’s better to start with a workout you’re comfortable with and will keep up with week after week.

Resistance

The resistance on a stationary bike determines how much effort you need to pedal. It can be adjusted manually or automatically, depending on the type of bike. Increasing resistance will help you build strength and burn more calories.

If you want to burn more calories on your stationary bike, try increasing the resistance gradually over time. This will challenge your muscles and keep your body from getting used to the same workout routine.

Is a stationary bike a good way to lose weight?

Yes, a stationary bike is a great tool to help you lose weight and build stamina. Not only does it provide an effective cardio workout, but it also helps build muscle, which can boost your metabolism and increase calorie burn even when you’re not exercising.

It’s important to note that weight loss ultimately comes down to creating a calorie deficit, so incorporating healthy eating habits along with regular stationary bike workouts will yield the best results. Our team can help you put together a workout plan to help you achieve your fitness goals.

Ideas for stationary bike workouts

Here are a few ideas to help you make the most of your stationary bike workout:

• Pyramid Workout. Start with low resistance and gradually increase until you reach the peak. Then, decrease resistance gradually until you return to the starting point.
• Hill Sprints. Increase resistance and pedal at a high intensity for a short period of time, then decrease resistance and recover for a longer period of time. Repeat for the duration of your workout.
• Cycling Classes. Cycling classes allow you to follow along with an instructor and other participants in a high-energy workout.

The bottom line

Regularly using a stationary bike will help you burn calories and improve your overall fitness. The number of calories burned during a stationary bike workout varies based on individual factors like weight and age, but by incorporating resistance, mixing up your workouts, and staying consistent, you can maximize your calorie burn and reach your fitness goals.