How many Calories Burned Riding Exercise Bike in one hour? Tips in 2021

Last updated on May 13th, 2025 at 06:22 am

If you’re looking to torch calories and improve your fitness, hopping on an exercise bike is a smart choice. As one of the most popular machines in any gym, the stationary bike delivers a heart-pumping cardio workout that’s ideal for people of all fitness levels—from beginners to experienced athletes. But just how many calories are burned on a stationary bike, and can it really help you lose weight and burn belly fat?

Let’s explore the details, benefits, and realistic expectations of stationary bike weight loss results, along with expert tips to help you get the most out of your workouts.

How Many Calories Are Burned on an Exercise Bike?

The number of calories burned riding an exercise bike depends on several factors:

Your body weight
Workout intensity
Pedal speed
Duration of your session

For example:

A 155-pound person pedaling at moderate intensity can burn approximately 260–300 calories in 30 minutes.
At high intensity, that number can jump to 400 calories or more.
Over the course of 1 hour, you can burn 450–600 calories, depending on your intensity and effort.

This makes stationary cycling one of the most effective low-impact cardio workouts for calorie burn and fat loss.

✅ Pro tip: Use an exercise bike with a digital monitor to track real-time data like speed, time, and stationary bike calories per hour.

Can You Lose Weight by Riding a Stationary Bike?

Absolutely. If you’re consistent, cycling can significantly contribute to weight loss. Remember, you need a 3,500-calorie deficit to lose one pound of body fat. So, if you cycle for one hour a day at moderate intensity, you could potentially lose 1 pound per week, assuming your diet remains balanced.

Cycling is particularly helpful when incorporated into a long-term fitness plan. Here’s why:

It’s sustainable: Easy on the joints and suitable for daily use.
It’s versatile: You can alternate between steady-state rides and high-intensity interval training (HIIT).
It’s efficient: Burn more calories in less time, especially with structured routines.

Looking for faster stationary bike weight loss results? Combine cycling with strength training and a low-calorie meal plan for the best outcome.

Can You Burn Belly Fat on an Exercise Bike?

Yes—but not through spot reduction. While an exercise bike doesn’t exclusively burn belly fat, it helps reduce overall body fat, including around your midsection. The key is consistency and intensity.

Here’s how to burn belly fat on exercise bike routines:

Cycle for at least 30–45 minutes, five times a week.
Maintain a moderate to high heart rate zone (50–70% of your max heart rate).
Include short bursts of high-intensity intervals.

🚴 Fun fact: HIIT on a spin bike is one of the fastest ways to improve cardio fitness and target stubborn fat zones like the lower belly.

What Are the Top Health Benefits of Using a Stationary Bike?

Stationary cycling offers more than just calorie-burning. Here are the top 10 benefits of riding an indoor bike:

Boosts cardiovascular health
Builds and tones lower-body muscles
Promotes weight loss
Improves joint flexibility
Low-risk of injury
Convenient for home workouts
Environmentally friendly
Enhances mood and mental health
Improves stamina and endurance
Supports better blood circulation

Whether you’re looking for an exercise bike workout for beginners or advanced athletes, the benefits apply across the board.

Exercise Bike vs. Treadmill: Which Burns More Calories?

When comparing an exercise bike vs. treadmill, treadmills often edge out slightly in calorie burn because walking and running are weight-bearing exercises. However, stationary bikes are lower impact, making them ideal for people with joint pain or injuries.

If you’re asking is cycling good for weight loss, the answer is yes—especially when it’s done regularly and paired with healthy nutrition.

What About Losing Belly Fat: Running vs. Biking?

Both running and biking can help you lose belly fat, but they work best when done consistently. Running might burn more calories per minute, but biking is more sustainable for many people, especially those new to fitness or recovering from injury.

For best results:

Aim for 30 minutes of biking 5–6 times a week
Stay in your fat-burning heart rate zone
Eat fewer calories than you burn daily

Don’t believe that only running is good for belly fat—stationary cycling can be just as effective when done right.

How Many Miles on a Bike to Lose Weight?

Let’s break it down:

Cycling at 15 mph for 30 minutes burns about 250–300 calories.
Do this 5 days a week, and you’ll burn up to 1,500 calories per week.
Combine this with a healthy diet, and you could lose 1–2 pounds per week.

This makes cycling one of the easiest and most enjoyable ways to lose weight, especially if you enjoy music, Netflix, or podcasts while you ride.

How Much Does an Exercise Bike Cost?

The cost of an exercise bike varies based on brand, build, and features. Here’s a quick guide:

Basic indoor bikes: $200–$500
Mid-range models: $600–$1,000
High-end studio bikes (like Peloton): $1,200–$2,500

If you’re on a budget, there are plenty of affordable indoor cycling bikes under $500 that still offer great functionality for weight loss and general fitness.

Final Thoughts: Is the Exercise Bike Worth It?

Using an exercise bike is a smart, convenient, and effective way to burn calories, improve cardio endurance, and support weight loss. Whether you’re targeting your midsection, looking to tone your legs, or just trying to stay active indoors, the stationary bike can fit into nearly any fitness plan.

So if you’re wondering how many calories burned riding an exercise bike, remember—it’s not just about the numbers. It’s about building a consistent routine and making your health a priority.

✅ Start your cycling journey at home, stay consistent, track your progress, and enjoy the benefits of a leaner, healthier body.