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Calories Burned on Stationary Bike

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A stationary bike is a low-impact exercise that is gentle on your joints. Calories burned on stationary bike are very significant in a short period of time. In this article, we’ll explore the factors that affect calorie burn, tips for maximizing your workout, and more.

Calories burned on stationary bike depend on various factors like age, weight, intensity, and duration of the workout. On average, a 30-minute workout can burn 150-400 calories, depending on your intensity. To maximize calorie burn, increase resistance and intensity gradually and maintain proper form while cycling.

Calories Burned on Stationary Bike

What Do You Need to Know About Burning Calories on an Exercise Bike?

It is a popular and effective way to improve cardiovascular health and burn calories. The amount of calories you can burn on an exercise bike depends on many factors, as we just saw above. In this article, we’ll explore what you need to know about burning calories on an exercise bike.

So, how many calories do you burn on a exercise bike? Well, it all depends on, from person to person. There are a few other common factors, like the intensity and duration of your workout. On average, a 30-minute workout on an exercise bike can burn 200-300 calories.

Talking about factors, a person’s age, weight, and fitness level can affect the calorie burn rate. For instance, a heavier person can burn more calories in the same amount of time as a lighter person.

To maximize the number of calories you burn, it’s important to increase resistance and intensity gradually. It is best to start with a comfortable resistance and gradually increase it as your fitness level improves.

Always remember to maintain proper form while cycling because it can help you burn more calories by engaging more muscles.

Interval training can also help you burn more calories on an exercise bike. One good way to go by that is alternating between high-intensity and low-intensity intervals. This way, you can increase your heart rate and burn more calories in less time.

There are more benefits to indoor cycling than just burning calories. Regular cycling can also improve cardiovascular health, build endurance, and strengthen leg muscles.

All in all, using an exercise bike is an effective way to improve fitness and burn calories.

Now, many of you might ask the question, “how many calories does an exercise bike burn?“.

It depends on various factors, but increasing resistance, maintaining proper form, and incorporating interval training can help you maximize calorie burn and reap the benefits of regular cycling.

Burning Calories on an Exercise Bike

Is a Stationary Bike a Good Way to Lose Weight?

The straight answer to that question would be an astounding yes. A stationary bike is a great way to lose weight, as it can help burn calories while providing a low-impact workout. By incorporating it into your daily exercise routine, you can shed some quick spin bike calories and improve your overall fitness.

But, one of the most important things to remember here is to combine your indoor bike training with a nutritious diet and quality rest. Only then will you see optimal results in terms of weight loss.

One of the biggest benefits of burning calories while cycling indoors on a stationary bike is that it is a low-impact exercise. So, it’s gentle on the joints, making it an amazing option for people who face difficulties with their joints or those who are recovering from injuries.

Furthermore, the weather or the time of day would never be a problem here, since you’d be working out indoors. Most of all, it can also be an effective stress reliever and mood-booster, which can lead to a healthier overall lifestyle.

By incorporating indoor cycling into your daily fitness routine, you can also greatly benefit from increased energy levels and improved sleep quality. Over a prolonged period of time, these benefits can lead to a more active lifestyle and a healthier, happier you.

In conclusion, using a stationary bike to burn calories is an effective and convenient way to lose weight and improve overall health. Whether you’re a beginner or an experienced cyclist, a stationary bike can be a great addition to your fitness routine.

Stationary Bike training

How Many Calories a Stationary Bike Burns?

The number of calories burned riding exercise bike depends on various factors such as age, weight, intensity, and duration of the workout. On average, a 30-minute workout can burn 200-300 calories.

Calorie Burn Calculator

Table of Calories Burned on an Exercise Bike

Let’s take a look at the table of estimated calories burned on an exercise bike. Please note that this table is based on a workout duration and intensity for a person weighing approximately 155 pounds.

Intensity20 minutes30 minutes40 minutes60 minutes
Light (less than 10 mph)93-113140-170186-226280-340
Moderate (10-12 mph)140-173210-260280-346420-520
Extreme (greater than 12 mph)210-260315-390420-520630-780

These are estimated calorie burns and may vary depending on a person’s individual factors, such as age, weight, and fitness level.

8 Factors That Affect How Many Calories You Burn on an Exercise Bike

Calories burned riding stationary bike depend on several factors that can vary from person to person. While it is generally true that the more intense the workout, the more calories you will burn, there are other factors that can impact the number of calories burned on an exercise bike. These factors can include physical characteristics, like the following:

  • Age and weight
  • Intensity and duration of the workout
  • Resistance level
  • Fitness level
  • Gender
  • Body composition
  • Individual metabolic rate
  • Cycling technique and form

Understanding these factors and how they impact the calories you burn while indoor cycling can help you create effective workout plans that cater to your fitness goals.

Let’s take a detailed look at the factors that affect the number of calories you’d burn on an exercise bike.


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1. Age and Weight

These are probably two of the most significant factors. The older you are, the fewer calories you’ll burn because of a slow metabolic rate and increased energy expenditure. Similarly, the heavier you are, the more energy you’ll need to move and function. Therefore, a heavier person would burn more calories than a lighter person.

2. Intensity and Duration of the Workout

The harder and longer you cycle, the more calories you will burn. High-intensity interval training (HIIT) sessions have been shown to increase calorie burn even after the workout is complete.

3. Resistance Level

The amount of resistance is one of the most important factors here because the more resistance, the more difficult the exercise gets. It would require you to put more energy into the pedal, which will burn more calories for you.

High-intensity interval training

4. Fitness Level

Fitness level is also a factor here because people with higher fitness levels are more efficient at performing physical activities. So, they’ll burn fewer calories as compared to a complete beginner.

5. Gender

Because men comparatively have a higher muscle mass and lower body fat percentage, they have an increased chance of burning more calories during exercise than women.

6. Body Composition

Individuals with a higher muscle mass percentage are more likely to burn more calories during working out than people who have a lower muscle mass percentage. The simple reason behind it is that muscle burns more calories at rest than fat.

7. Individual Metabolic Rate

A person’s rate of metabolism is also a huge factor when it comes to the number of calories burned on a stationary bike. Every person has a unique metabolic rate, and it can affect the number of calories burned during exercise.

8. Cycling Technique and Form

It is very important to have proper technique and form while cycling, as improper form could lead to injuries. Proper cycling form can improve efficiency and even increase calorie burn during exercise.

form while cycling

6 Best Exercises to Burn Calories on an Exercise Bike

If you’re looking to maximize the calories burned on bike trainer, there are certain exercises that can help. These exercises can target different muscle groups and intensities to help you burn more calories and reach your fitness goals.

1. Interval Training

Interval training involves alternating between high-intensity sprints of biking and recovery periods.

2. Hill Climbs

Possibly the most effective of workouts, hill climbs involve increasing resistance and pedaling at a slower pace to simulate uphill terrain.

3. Tabata

It is a very famous and specific type of interval training that involves 20 seconds of all-out effort followed by 10 seconds of rest.

4. Fartlek

These workouts include alternating between periods of high intensity and low intensity.

effective of workout

5. Endurance Training

Endurance training involves maintaining a steady pace at a moderate to high intensity for an extended period of time.

6. Strength Training

Combining strength training with indoor cycling is a great combination. Using high resistance and low speed to target and build muscle would be great while burning calories on spin bikes.


Is Walking or Exercise Bike Better for Weight Loss?

Both are effective for weight loss, but a stationary bike can burn more calories in less time. If you want to know about how many calories does a stationary bike burn, it depends on various factors like age, weight, intensity, and duration of the workout.

Stationary bikes are more convenient, making them a great option for those who want to lose weight without putting stress on their joints.

How Many Calories Does an Exercise Bike Burn an Hour?

The number of calories burned during indoor cycling on an exercise bike depends on various factors. The answer to the question, “how many calories does an exercise bike burn an hour?” is as follows:

A person weighing around 155 pounds can burn around 400-600 calories during an hour-long indoor cycling session. However, this can vary depending on the individual’s fitness level and the intensity of the workout.


So, that was all about maximizing your indoor bike workouts to burn a lot of calories in every session. If you have any additional tips or facts about exercise bikes to share, do let us know in the comment section below.

Also read:


  1. How many calories do you burn riding an exercise bike? // Aging:
  2. This is how many calories you burn on an exercise bike // The Manual:
  3. How many calories does biking burn? // Medical News Today:
  4. Metabolism and weight loss: How you burn calories // Mayo Clinic:
  5. Do Heavier People Burn More Calories and When is Heavy Healthy? // Confident Living:
  6. Does metabolism matter in weight loss? // Harvard Medical School:
  7. Cycling vs. Walking: Which Is the Better Workout for You? // Healtline:
  8. Photos are made by Torokhtiy Media team.

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Tanya Shaiko

Author: Tanya Shaiko
News Editor, Olympic Lifting Enthusiast

Oly Lifting Experience: 6 years
Best ResultsSnatch – 61 kg,
C&J – 78 kg

I’m Tanya, and I just can’t do without fitness. About six years ago, I got into Olympic weightlifting and instantly fell in love with it. Weightlifting is like no other sport – it’s just you versus the bar. Driven by my unwavering passion for an active lifestyle, I’ve been eager to share my personal journey and sports enthusiasm with others. As a journalist and photographer, my interests come full circle, adding an extra dimension to the news column that I curate. This way, I keep my readers updated with the latest happenings in the sports world.

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