Riding a stationary bike is a fun and safe way to get a great workout in. This activity has become a popular exercise, leading many to wonder what results they can expect from riding a stationary bike.
Riding a stationary bike for at least 30 minutes per day can lead to weight loss and proven results, especially if you are riding it at a more vigorous speed. If you ride at a light speed for 30 minutes, you can burn 224.5 calories or as much as 1,716 calories if biking for 2 hours at an intense speed.
No matter the vigor and amount of time you decide to ride, you will see results if you stick to it consistently. Keep reading to learn all the benefits of bike riding and a few of our recommendations for the best stationary bikes.
Contents
- How Long Should I Ride a Stationary Bike to Lose Weight?
- Is 30 Minutes a Day on an Exercise Bike Enough?
- Cycling Every Day For 1 Hour Before and After
- 30-Day Stationary Bike Challenge
- Can You Lose Belly Fat Riding a Stationary Bike?
- Top 5 Stationary Bikes
- Benefits of Riding a Stationary Bike
- Drawbacks of Riding a Stationary Bike
How Long Should I Ride a Stationary Bike to Lose Weight?
The time it takes to lose weight from riding a stationary bike depends on your current weight and the speed you are riding the stationary bike.
Look at this chart to get a good idea of long it might take you to lose weight, based on research from RunRepeat. Keep in mind that burning approximately 3,500 calories is the equivalent to losing 1 pound of body fat.
| Time Spent | Light Speed (10-11.9mph) | Moderate Speed (12-13.9mph) | Intense Speed (14-15.9mph) |
|---|---|---|---|
| 30 minutes | 224.5 calories | 286 calories | 429 calories |
| 1 hour | 449 calories | 572 calories | 858 calories |
| 2 hours | 898 calories | 1,144 calories | 1,716 calories |
This chart is based on a person weighing 180 pounds, so if you weigh less, you may burn fewer calories.
When deciding how long you should ride a stationary bike to lose weight, consider what your weight loss goals are and how much time you have to dedicate to riding a bike.
As always, steady weight loss is best achieved by both a healthy diet and fitness routine.
Is 30 Minutes a Day on an Exercise Bike Enough?
Riding an exercise bike for 30 minutes a day is definitely enough to see a difference in your physique over time, especially if you are riding it at a more vigorous speed.
If you are approximately 180 pounds, you’ll find that riding at a moderate speed for 30 minutes will burn 286 calories, while riding at a vigorous speed will burn 429 calories.
If you weigh closer to 155 pounds, riding at a moderate speed for 30 minutes will burn 260 calories, and riding at a vigorous speed will burn 391 calories.
You will see results if you ride 30 minutes a day, but if you want to see results more quickly than what was described, you may also need to adjust your diet or workout longer.
Cycling Every Day For 1 Hour Before and After
Cycling every day for 1 hour will have great benefits on your body. Here are some benefits you will find if you begin cycling every day for 1 hour:
- You will have more energy. Working out, especially cardio, boosts oxygen levels and allows your body to use energy more efficiently.
- You will lose weight. If you bike every day for 1 hour while maintaining a similar lifestyle, you could burn anywhere from 449 calories to 858 a day.
- You will get stronger. Riding a stationary bike is a great workout. After riding every day, you will likely feel and look stronger. Over time, you may find you can ride for longer or faster without getting tired.
30-Day Stationary Bike Challenge
Taking on a 30-day stationary bike challenge is a great way to motivate yourself to exercise on your stationary bike. Once you get into a 30-day stationary bike challenge, you’ll set yourself up to maintain those healthy habits and reach your goals.
Doing a challenge for 30 days is also a great way to yield results and make sure that you are consistent in your workout regime.
There are several different 30-day stationary bike challenges. Some challenges are based on mileage, while others are based on speed or length. Here’s an example of a stationary bike challenge that focuses on high-intensity interval training (HIIT).
What’s great about a stationary bike challenge is that you can decide what works for you to get the results you want.
Can You Lose Belly Fat Riding a Stationary Bike?
Yes, you can definitely lose belly fat from riding a stationary bike. Stationary bikes are an excellent form of cardio, which means that after some time, you will notice you are losing weight everywhere. Including losing unwanted belly fat.
When riding a stationary bike, you will also find that your legs and core will get stronger over time. Not only will you lose weight, but you’ll also build muscle.
If you are looking to create a stronger core, you should also consider doing ab-specific workouts, like sit-ups or planks, which target those muscles specifically.
Top 5 Stationary Bikes
When it comes to picking out the best stationary bike, you have lots of options. Thankfully, we’ve compiled a list of the top 5 stationary bikes.
1. The Peloton Bike
Peloton is one of the most popular stationary bikes out there, and for good reason. It’s a high-end piece of equipment that also comes with a touchscreen that streams classes, both live and on-demand. It’s expensive, with prices currently standing at $1,195 for the bike, and the subscription for classes at $12.99/month. There are occasional promotions.
2. The Yosuda
This stationary bike is a great option for anyone on a tighter budget. Right now, they have 3 different bikes that are all under $500. One of them is only $254.80 right now. The interface isn’t as high-tech as the Peloton, but it still offers a digital monitor and workout data. It also has a silent belt, allowing you to ride without creating as much noise as other bikes.
3. The Schwinn Fitness Airdyne Bike
Schwinn is a popular fan favorite. Schwinn bikes create air resistance, allowing you to get the most out of your cardio workout and challenge yourself as you improve. The seat is designed for comfort and is larger than most bikes. It isn’t as high-tech as a bike like the Peloton, but it’s great for someone looking for reliability.
4. The Concept2 BikeErg 2900 Stationary Excercise Bike
This is great for someone looking for resistance, conditioning, and strength training. It is aesthetic and space-efficient, making it great for someone working out in a smaller space. It was also designed to mimic biking on a normal, road bike. As such, it allows you to increase the resistance and work your quads in the best way possible. The only con to this bike is that it has a weight limit of 300 pounds, less than other stationary bikes.
5. NordicTrack S22i Studio Bike
NordicTrack is similar to the Peloton in that you can also access on-demand workout classes to keep you feeling motivated and energized. It’s the most expensive bike on the list, costing almost $2000, but it has studio-quality that is hard to beat. It delivers a realistic terrain experience by increasing your incline as the program needs. It has a high-tech screen with the most advanced sound system to date. For those looking to get the most technologically advanced system, this is a great option.
Benefits of Riding a Stationary Bike
Riding a stationary bike has amazing benefits. It can be great both for those who are just beginning their fitness journey, and those looking to take their fitness to the next level. The range of bike prices is huge, making it accessible for most people.
Since riding is mostly considered a cardio workout, you get all of the benefits found from doing cardio. This includes:
- Better sleep
- Lower stress levels
- More energy
- Lower blood pressure
- Stronger memory and overall brain function
- Improved blood sugar levels
Even for those with a strong fitness routine outside of biking could benefit from adding it to their routine. Here are some other benefits of riding a stationary bike:
- It can help you with your weight loss goals
- Assists with improving your strength and endurance
- Fairly low-impact and self-paced workout
- Can be done in any weather and at any time of day
- Certain bikes, like the Peloton and NordicTrack come with workouts to keep you motivated
- Considered safer than riding on the road
- Requires little skill or training to start, making it a great option for beginners.
Drawbacks of Riding a Stationary Bike
- The seat can become uncomfortable after a while.
- Like most cardio, it may not help you lose weight as quickly as strength training.
- The repetitive motion of riding could be bad for joins after a long period of time.
- You may get bored with riding.
- The upfront cost is larger than other cardio activities, like jogging.
As you can see, there are a lot of benefits that come with riding a stationary bike. For those who aren’t sure if they will love riding, we recommend practicing outside or at a gym before making a purchase.
For those who know you already enjoy riding a bike, it might be a great investment to help reach your fitness goals. And, as we have shown, there are plenty of great options to choose from!