How Long Should You Ride a Stationary Bike to Lose Weight?

how many calories do you burn on an exercise bike

Losing weight is a complicated process due to the variables that come into play.

For those riding a stationary bike, you will have to account for several of these variables before building a repeatable workout regimen.

Here’s a detailed look at what to focus on, how long it takes to lose weight with a stationary bike, and how many calories are burned per minute.

Number of Calories Burned Riding an Exercise Bike

Let’s begin with the facts to better understand the value of a stationary bike for losing weight.

  • In general, a person can burn approximately 8.6 to 12.4 calories per minute of riding [1].

This is going to vary depending on your starting weight and the amount of resistance using during the workout session.

The more you increase the resistance, the more you are going to burn as long as the intensity remains the same. This is why an individual weighing less is going to burn fewer calories in comparison to someone that weighs more. Each factor plays a role in how many calories you end up burning while riding a stationary bike.

  • Keeping these numbers in mind, you can burn up to 260-372 calories per 30 minutes of non-stop riding.

How Long Does it Take to Lose Weight?

Despite knowing how many calories are burned riding a stationary bike, it’s still important to focus on your weight. How long is it going to take to shed fat and look fit?

This is going to depend on your current weight, dietary intake, and general lifestyle.

The goal remains to maintain a caloric deficit when it’s time to lose weight. What does this mean? The idea is to burn more calories than your body needs to maintain its weight.

For example, let’s assume you require 2000 calories to remain at the same weight as you are right now. If you can only use 1500 calories per day, you will be in a 500 calorie deficit. This is when your body is going to start using its fat deposits leading to a significant drop in weight. How do you go about maintaining a caloric deficit?

Here’s a detailed look at what you are going to have to do in combination with regular stationary bike sessions.

Your Diet Plays a Role

The first and most important cog in the machine is going to be your diet. If you are not eating the right way, it doesn’t matter how many miles are put into your workouts on a stationary bike!

It is simply not going to have the desired effect except for improving your heart’s capacity to handle stress. While that is always nice, it’s not what you are aiming for while on a weight loss journey.

As a result, you are going to have to focus on reducing the number of calories being consumed daily. The best way to do this is not by adding meals but by cutting out junk food, alcohol, and unhealthy beverages. These foods and drinks are packed with calories and are known as being “empty calories.”

Get rid of them and start focusing on improving how you live your life.

How May Calories per Stationary Biking Session

If you have a target in mind, you will have to see what works best for you to maintain a caloric deficit.

If you are an office worker that is only burning a few calories while typing away on a computer, you will have to increase your workout sessions at home or ramp up the intensity. This will allow you to burn more calories per minute and get to your daily goal faster.

  • The average bike session is going to help you burn at least 260+ calories.

This can be used as a launching pad for a wonderful lifestyle change that keeps you healthy, fit, and in good spirits year-round.

Using a bike that offers live and on demand workout classes, like the Echelon Bike, can be a great motivator.

You can see our full list of the top spin bikes for home to find a bike that will help you get the most from your bike workouts.

How Many Calories do You Burn Day-to-Day?

Are you someone that sits down and works at a desk all day or do you have a construction job? This is going to have a role to play in how many calories you end up burning without actively focusing on that aspect of your life.

For example, a lot of construction workers end up burning 300-400 calories by just doing their job! While an average office worker is barely going to burn 100-200 calories.

This has to be accounted for when you are figuring out how much food to eat and how long your workout sessions should be. Each detail is going to matter as you put together a proper workout regimen.

Consistency is Key

If you can maintain a daily deficit of 400-500 calories per day, you are going to see results. This is a given. However, you will have to remain consistent and that is when you will start to notice a dramatic shift on how you look and feel.

Consistency is the name of the game whether you are using a high-quality stationary bike or a treadmill. if you are not putting in the time to maintain a strong caloric deficit for months or years, you are eventually going to end up heading in the wrong direction. The goal remains to create a lifestyle change and then follow it properly.

When done the right way, you are going to start losing weight right away and that is going to set you down the right path.

Regardless of where you are starting from or what your weight loss goals are, the importance of consistency is always going to matter and that’s something you can’t avoid.

Make Sure You’re Healthy Enough to Ride

Before jumping on an exercise bike you should make sure you’re healthy enough to do so by consulting with your primary care doctor. They can also give you some feedback on some of the benefits of consistent workouts, like riding an exercise bike.

Final Thoughts

In the end, you are going to have to at least maintain a 300-500 calorie deficit to start seeing a reduction in weight while using a stationary bike. This can be done any way you like but it’s highly recommended not to starve yourself.

Instead, you want to start eating healthy, reduce your caloric intake slightly, and make up the rest with powerful 30-minute sessions on a stationary bike. This is going to be great for your digestive system and your heart too.


  1. Dan Ketchum, How Many Calories Do I Burn Riding an Exercise Bike, Livestrong. Retrieved from
  2. Looking for a solid exercise bike option? Check out the Bowflex C6 or Schwinn IC4

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