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Is Exercise Bike Good for Weight Loss?

Most of us have heard the saying that “if you want to burn more calories, exercise more.” But what type of exercise is best? Can you burn more calories on an exercise bike? In this article, we will discuss expert tips on how to burn more calories on an exercise bike and also recommend some of the best exercise bike models available in the market. So, to find out all about how to burn more calories on exercise bike read on…

Is exercise bike good for weight loss? Yes. Exercise bikes offer the opportunity for low-impact exercises which makes them ideal for those who may not be able to do high-intensity workouts due to physical limitations or injuries. With the right approach and dedication, an exercise bike can help you burn more calories effectively.

Woman using exercise bike

Are Exercise Bikes Good for Weight Loss?

For all those looking to lose some weight and pondering the question, “is exercise bike good for weight loss?” the answer is yes.

Exercise bikes have emerged as a popular choice for those looking to shed those extra pounds, and for a good reason. These fitness machines offer a low-impact exercise option that caters to interval training, which is known to accelerate the weight loss process. Furthermore, since losing weight can sometimes be a challenging journey, the incorporation of an exercise bike helps individuals stay motivated and focused.

What sets exercise bikes apart is their affordability and the convenience they bring to the table. You can easily set one up in your home and enjoy your fitness routine without any disruptions. So, when it comes to losing weight, an exercise bike stands as an ideal solution, offering an easy and cost-effective approach to accomplish your fitness goals.

How Many Calories Will I Burn on an Exercise Bike?

The number of calories burned on exercise bike will depend on a number of factors, including your weight, age, gender, and the intensity of your workout. So if you’re wondering, is the stationary bike good for weight loss? And does stationary bike burn fat? Well, the answer is again in the affirmative. As reported by Harvard health publishing, a person weighing 155 pounds can expect to lose around 252 calories in 30 minutes when riding an exercise bike or stationary bike at moderate speed and resistance. For higher intensities and more advanced riders, this number could be much higher. These facts prove a stationary bike for weight loss is one of the best options to lose extra pounds from your body, but only if combined with a proper diet and regular training.

Woman riding Synergy Pro

Weight Loss Bike Benefits

Exercise bikes are fantastic tools for weight loss because of the many benefits they offer. 

✅ Ease of Use

First, opting for stationary cycling to burn more calories is feasible as it is easy on your joints and muscles, making it much easier to burn more calories without putting extra strain on your body. Additionally, by using an exercise bike, you can focus on getting strong legs and better balance. You can target different muscle groups in your lower body, such as quads, hamstrings, and glutes, while maintaining good posture while riding the machine.

✅ Convenience

Another benefit of exercising on an exercise bike is that it’s very convenient. You don’t need to leave your home or gym to get a great cardio workout – simply hop on your stationary bike and start pedaling. You can also adjust the intensity of your workout depending on how much time you have available to exercise.

✅ Availability

With a wide variety of models and brands on the market, you can choose from numerous innovative and convenient features to make your weight loss journey a breeze. From adjustable seat heights to built-in heart rate monitors, there’s no limit to the ways you can customize your ride. Plus, with options available at a range of prices, finding a bike to fit your budget has never been easier.

Treadmill Nautilus Uac518 at home

✅ Safety

As compared to using a stationary bike in your home, outdoor cycling involves dealing with obstacles like careless drivers, unpredictable terrain, and harsh weather conditions. Indoor cycling proves to be the safer alternative for weight loss. This form of exercise allows you to work out without worrying about external factors that can make outdoor cycling risky or unpleasant. With indoor cycling, you can stay safe and comfortable while getting a great workout year-round, regardless of the weather outside. Avoid traffic, bumpy roads, and temperature extremes, and enjoy a better workout routine at home.


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How to Use Exercise Bikes for Weight Loss?

If you’re looking to burn more calories on an exercise bike, there are several tips and tricks that can help. Moreover, there are numerous models of exercise bikes and stationary bikes available in the market that you can choose from according to your budget and the available space in your home for exercise equipment.

Tip 1: Commit to a Routine to Burn More Calories

The first step in losing weight with an exercise bike is committing to a regular routine. This means finding the right time and place each day when you can get on your stationary bike and start pedaling away to get the most from your stationary bike workout for weight loss. The best way to stay consistent with your routine is to plan ahead. Set a goal for how many minutes or miles you want to ride each day, and make sure you stick to it.

Tip 2: How Long on Exercise Bike to Lose Weight

Once you have committed to a regular exercise bike routine, it’s important to start increasing the resistance on your stationary bike. Increasing resistance is one of the most effective ways to burn more calories, as it forces your muscles to work harder in order to pedal at a faster rate. To get the most out of your stationary bike workout, increase the resistance slowly over time and make sure that you are able to maintain an elevated heart rate for extended periods. This method will give you an idea of how long on exercise bike to burn more calories is required by you every day.

Woman training on Nautilus

Tip 3: Eat Clean & Healthy to Avoid Belly Fat

Losing weight on an exercise bike isn’t just about exercising; nutrition plays a huge role as well. Eating clean and healthy foods is one of the best ways not to gain extra weight. Eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins will go a long way in helping you lose the extra pounds. Additionally, make sure to drink plenty of water to stay hydrated.

Tip 4: Monitor Your Weight Loss Progress

Monitoring your progress is key when trying to burn more calories on an exercise bike. Keeping track of your progress helps motivate you because it allows you to see where you started out and how far you’ve come. It also makes it easier for you to identify what works best for you and what doesn’t so that you can adjust accordingly. Try using apps or journaling to monitor your goals, workouts, calories burned, and overall weight loss.

Tip 5: Stationary Bike Workouts for Weight Loss

One of the most effective ways to use your exercise bike to burn more calories on a stationary bike is to vary your workouts. This means that you should not only be increasing the resistance but also mixing things up in terms of speed and the amount of time spent exercising each day. Try starting out with a lighter-intensity workout for 10-15 minutes and then pushing yourself harder as your body gets used to it. Additionally, alternating between light and heavy-intensity days will help keep your body from adapting too quickly and ensure you burn more calories faster.

Best Exercise Bike Types to Lose Weight

1. Spin – Sunny Synergy Pro – SF-B1851 Magnetic Indoor Cycling Bike

Sunny Synergy Pro – SF-B1851 Magnetic Indoor Cycling Bike

The Synergy Pro bike by Sunny is a new generation of indoor exercise bikes featuring an exclusive and innovative patented flywheel design. This advanced piece of engineering offers smoothness like no other with its custom-designed round multi-grip handlebar and 4-way adjustable seat for maximum comfort during your workout routine – all backed up by their robust magnetic belt drive resistance system that ensures you experience the quietest ride possible.

Performing Synergy Pro Magnetic Indoor Cycling Bike
Photo by @coffeemamadoc

Synergy Pro Bike provides a stress-free and comfortable workout experience. With super quiet magnetic resistance, you can enjoy getting your sweat on without disturbing the peace of those around you – perfect for multitaskers who want to work out while also watching their favorite TV show.

2. Recumbent – Sunny Magnetic Recumbent Exercise Bike – SF-RB4936

Get ready for an invigorating workout with the innovative Sunny Health & Fitness Magnetic Recumbent Exercise Bike. With its convenient step-through design, mounting, and dismounting, this stationary bike is a breeze.

Plus, it offers 8 levels of magnetic resistance that you can customize to fit your needs – perfect for all fitness goals and experience levels.

Sunny Health & Fitness SF-RB4936 Magnetic Recumbent Exercise Bike

Achieve maximum comfort while cycling with the adjustable seat equipped with lumbar support, ensuring longer durations in training sessions or leisurely cruises alike. The pulse sensors also allow you to easily monitor heart rate as they provide real-time feedback on progress made during exercises, so each session is optimized perfectly every single time.

3. Upright bike – Nautilus U618 Upright Bike

Introducing the Nautilus U618 Performance Series Upright Bike: designed to take your cycling experience indoors! With extra comfort and advanced features like Bluetooth connectivity, you’ll stay motivated with its app-based tracking tools – Explore the World leads you on a virtual ride full of challenges and rewards as it helps you reach goals. Get ready for an indoor adventure today.

This upright bike comes with an impressive feature list to improve your ride. Enjoy 25 levels of resistance, a high speed and inertia drive system for smooth workouts, as well as Bluetooth Connectivity so you can track your performance more accurately using app-based tracking tools. Plus, the Explore The World™ App lets users take their workout global by accessing 50+ real-time auto-adjustable routes! Finally, easily keep tabs on all 29 programs and metrics thanks to the generous blue backlit LCD, which ensures visibility even in low light conditions.

Nautilus U618 Upright Bike

You can also take your weight loss experience to the next level with the included Nautilus Gel adjustable seat that fits riders of all sizes, giving you an optimal riding position for every ride. Moreover, you can keep track of your heart rate as you hit those goals thanks to its cutting-edge heart rate monitoring technology. Use either the included chest strap or integrated grips and burn more calories efficiently and get ready to take on whatever’s ahead.


Can You Lose Belly Fat by Riding a Stationary Bike?

No. Although you can successfully pedal towards your weight loss goals with a stationary bike, while this option may not specifically target belly fat reduction, it still packs a powerful punch towards achieving your desired physique.

Is 30 Minutes a Day on an Exercise Bike Enough to Burn More Calories?

Yes, As reported by Harvard health publishing, a person weighing 155 pounds can expect to lose around 252 calories in 30 minutes when riding an exercise bike or stationary bike at moderate speed and resistance. So, if you were ever wondering, is an exercise bike good for weight loss? You are in luck.

How Long on an Exercise Bike Is to Burn More Calories?

Usually, just 30 minutes a day is enough to see a difference in your weight, but you can’t just pedal willy-nilly. Consistency is key. And it is vital to put together a regular exercise routine and stick to it without any breaks. Moreover, focus on a proper diet that includes healthy meals and maintain some calorie deficit to avoid gaining extra body fat.


In conclusion, it can be seen that an exercise bike is a great way to burn more calories. By burning more calories than you consume, you can burn more calories gradually and safely. Different types of stationary bikes are available to suit different fitness needs, so make sure you choose the one that fits your needs best. It’s also important to remember that any type of exercise should always be done in moderation and with proper form to ensure maximum results and avoid injury. With regular use and a healthy diet, you will soon lose those extra pounds on an exercise bike. If you’re determined to slim down and achieve your fitness targets, a stationary exercise bike can be the ideal piece of equipment.

Take advantage of our recommended models for excellent results! And if that’s not enough, keep up with all the latest news on weight loss here in our blog posts. Plus, we’d love to hear what you think about this topic. So, let us know in the comments sections below.

Also read:


  1. Calories Burned in 30 Minutes for People of Three Different Weights // Hardward Medical School:
  2. 9 Benefits of the Exercise Bike You Should Care About // Healthline:
  3. Stationary Bikes vs. Spin Bikes: Which Is Better? // The Manual:
  4. The Definitive Guide to Healthy Eating in Real Life // Healthline:

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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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