• Trusty Home Guide Team

How many calories does a stationary bike burn?

Updated: Dec 19, 2020

Hi, and welcome to Trusty Home Guide!

You are probably thinking of buying a stationary bike, or already have one. If so, are you wondering...

  1. How many calories do you burn on a stationary bike?

  2. Can you actually lose weight on a stationary bike?

  3. How much is an exercise or stationary bike?

  4. What are the benefits of a stationary bike?

If so, you've come to the right place! Let us guide you.

Stationary bike exercise every morning is like coffee for your soul!

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How many calories do you burn on a stationary bike?

One of the most widely asked questions about indoor cycling is how many calories can you burn on a stationary bike? Like everyone at some point, you have either ate a little more than usual during a trip or over the holidays or are trying to get rid of a few extra pounds you put on in your last desk job. Well, based on research...

You can burn approximately 50 to 80 calories per 10 minutes of stationary bike workout.

The harder you work, the more strenuous your ride, the more calories you burn; however, even on a light low-resistance ride, you can burn around 50 calories every 10 minutes. I'm sure you are wondering whether that is a lot or a little. Well, for comparison, 10 minutes of brisk walking would burn around 50 calories for the average person, and that is on the lower end for calories burned on a stationary bike even on a calm ride. In other words, if you have to choose between a stationary bike ride or a brisk walk outside, especially when the weather may not be the best, the stationary bike is your best bet every time.

Cycling is a much more complete workout than you may realize. In a regular workout, you will likely strengthen and tone the following:

  • Your core

  • Glutes

  • Calves

  • Hamstrings

  • Quads

  • Arms (in some high-intensity workouts)

If you are looking for a great, low-impact way to exercise from home, look no further than a great stationary bike with this article!

Can you actually lose weight on a stationary bike?

The simple answer is...

YES, you really can lose weight on a stationary bike.

A recent fitness study revealing that some people can burn up to 600 calories in one hour of riding! That is a lot, and should automatically make a stationary bike a purchase worth considering.

In fact, the National Library of Medicine has a published article where they concluded that exercise bikes in fact help burn fat, and as a result, fight obesity. If you want to take a deeper look, I encourage you to check out their full article. Whether you are looking to lose weight, get fit, burn a few extra calories, or simply maintain your fitness level by staying active, a stationary bike is a great choice.

How much is a stationary or exercise bike?

Well, the answer here is less simple than the previous...

Stationary bikes are pricey, but not as pricey as TV makes them seem.

You surely have seen the Peloton ads on TV, or NordicTrack commercials that advertise stationary bikes that cost anywhere from $1,500 to $3,000, plus a monthly membership. While those bikes are great, there are more affordable solutions that may not have all of the bells and whistles of a Peloton bike, but provides everything you need for a good daily workout.

In fact, we recently wrote an article on the top stationary bikes under $900, feel free to check it out. In that article, we dove into the following four bikes:

These are all affordable bikes with great reviews that will meet your needs. In addition, there are great Youtube workouts that just may replace a monthly subscription to a big exercise company. Read below for one of our suggested workout channels that is FREE!

Remember, however, not to compromise on quality. You need a bike with a good frame, good pedals, a smooth quiet ride, and simple resistance knobs. If you buy a bike that is too cheap, you run the risk of injury or of the machine breaking and you are out of $150 within a couple of weeks.

Benefits of riding a stationary bike

The following is a list of the top 9 health benefits of riding a stationary bike, according to our experts.

Great for your heart

This is not unique to stationary bikes, but to all workouts: working out is great for your heart! The more still that you are, which is very easy to do in places or times where and when it can be difficult to go outside to walk, bike, or run, the worse your health will be. Stationary bikes help workout your heart inside, safely, and conveniently.

Unique low-impact exercise

If you have problems with your knees or ankles, you will love stationary bikes. In a few words, you will not feel the bounce or the hard impact of concrete when running or the bumps on the road when biking. Stationary bikes give you a great workout with very little impact, which is great for your joints.


Friends of ours are avid bikers who have often gotten hurt after falling while biking and needing to avoid something on the road, an animal, or a vehicle. It may seem pretty obvious, but working out on a stationary bike is safe because it happens inside, without moving, in a controlled environment. This also makes it a great option for the elderly or people recovering from trauma.

Accessible and convenient

One of the best ways to make sure that you workout often is to make working out as simple and convenient as possible. If you are home often or work from home, or if you are staying indoors due to Covid, you should consider a stationary bike. Stationary bikes allow you to do everything from a simple and calm low-resistance ride to a high-intensity core and leg workout at any time!

Burns calories

More on this below, but YES, stationary bikes help you burn calories. The harder you workout, the quicker you burn calories!

Reduces the risk of obesity

Working out reduces the risk of obesity, and a stationary bike makes working out as simple and accessible as ever! As is well documented, working out reduces the risk of obesity and everything that comes with it, such as the risk of cardiovascular issues, diabetes, among others.

Reduces Stress

One of the best ways to improve your quality of life is to improve your mental health, and that can be done by working out, especially on a stationary bike where you are not worried about traffic, other people, or tripping. By riding your bike, you are able to clear your mind, focus on your body, and reduce the stress of everything around you. By reducing stress, you are able to be your best self, and improve your mood! Now, what happens when you are happy at work? You perform better! Don't believe us, try it out for a week and see.


One of the main benefits of riding a stationary bike is that it is highly adaptive. Whether you are just starting to workout, recovering from an accident and just starting to strengthen your muscles again, or staying fit after a lifetime of working out, there is a stationary bike workout for you.

While there are many paid plans out there for bike workouts, here is a great place to start! The video below is great if you are a beginner that is trying our indoor cycling for the first time. Again, if you are looking for a great stationary or cycling bike for your home and are looking for an affordable option, check out our 2021 list of top stationary bikes under $900.

Improves balance and coordination

A stationary bike works out not just your legs, but also your core. It is very important to keep a strong core because it will help with balance and posture. According to the Mayo Clinic, a strong core leads to improved balance and stability, which makes all daily activities easier. This is especially important as you age! In addition, riding a stationary bike will help you improve coordination, especially as you increase the difficulty of your workouts by standing and increasing resistance while you ride, giving the sense of riding up-hill.

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