How Many Calories Do You Burn on an Exercise Bike?

A stationary bicycle (also known as exercise bicycle, exercise bike, spinning bike, spin bike, or exercycle) is a device used as exercise equipment for indoor cycling.

By: Gretchen Reynolds, Published on: 2023-11-10, Last Updated: 03-08-24

Reviewed by: Nina Teicholz

Table of Contents


Ever wondered how many calories you burn while riding an exercise bike? It's a common question for those looking to track their fitness progress. Understanding the calorie-burning potential of this popular cardio workout can help you better plan your exercise routine and reach your fitness goals. 

An exercise bike is a stationary bicycle used for indoor exercise. It looks like a regular bicycle but has a special stand to keep it in one place. People pedal the bike, just like they would on a normal bicycle, to get a workout without moving around.

How Does an Exercise Bike Help You Burn Calories?

When you pedal an exercise bike, you make your heart beat faster and your muscles work hard. This requires energy, and our bodies get this energy from calories. So, the more you pedal, the more calories you burn. It's a great way to exercise, especially when you can't go outside or want a controlled environment.

More Topics: 12 Reasons Why You May Not Be Losing Weight in a Calorie Deficit

What Factors Affect the Number of Calories You Burn on an Exercise Bike?

Several things can change how many calories you burn when using an exercise bike. Some of these factors are:

How fast you pedal: Pedaling faster usually burns more calories.

How long you exercise: The longer you pedal, the more calories you'll burn.

The resistance level: Exercise machines often let you change the resistance, making pedaling harder or easier. Higher resistance means more effort, which can burn more calories.

Your weight: Heavier people might burn more calories than lighter people doing the same exercise because they require more energy to move their bodies.

How Many Calories Do You Burn on an Exercise Bike?

The number of calories you burn on an exercise bike depends on factors like your weight, how hard you pedal, and how long you ride. On average, a person weighing about 155 pounds burns around 260-315 calories in a 30-minute moderate workout. But remember, everyone's different, so your calorie burn might vary. To get a more exact number, you can use this online calculator on home page to track your fitness.

However, if you want to calculate it yourself, consider these steps:

Measure your heart rate: Wear a heart rate monitor while you exercise. This will help you see how hard you're working.

Note the time: Note how long you pedal on the bike.

Use a calorie burn chart: There are charts online that show average calorie burns for different activities. Find one for exercise biking, and match your heart rate and time to get an estimate.

Factors that Affect your Calorie Burn

We touched on some factors in the introduction, but let's dive a bit deeper:

Your Age: As we grow older, our metabolism may slow down a bit. So, two people of different ages, doing the same workout, might burn calories at different rates.

Your Fitness Level: If you're new to exercising, you might burn calories faster at the start. But as you become fitter, your body gets more efficient, which might change how many calories you burn.

Sample Calorie burn rates for different exercise bike intensities

  • Low intensity (easy pedaling): About 3-5 calories per minute.
  • Moderate intensity (faster, with some resistance): About 6-8 calories per minute.
  • High intensity (pedaling hard with high resistance): About 10-12 calories per minute.

Note: These are rough estimates. The exact number can vary based on the factors we mentioned.

Tips for Maximizing Your Calorie Burn on an Exercise Bike

Here are some tip you should follow to burn calories on an exercise bike:

1. Choose the right intensity

The harder you work, the more calories you'll burn. But remember, it's essential to find a balance. Starting off too intensely can tire you out quickly or even cause injury. It's good to start at a moderate pace and then increase the intensity gradually as you become more comfortable.

2. Warm up and cool down properly

Always start your exercise with a 5 to 10-minute warm-up. This gets your muscles ready and helps prevent injury. When you finish, cool down for another 5 to 10 minutes. This helps your heart rate return to normal and can also help reduce muscle soreness.

3. Use interval training

Interval training means alternating between high-intensity and low-intensity workouts. For example, pedal very hard for 1 minute and then go easy for 2 minutes. This type of training can help you burn more calories in a shorter amount of time.

4. Drink plenty of water

Staying hydrated is crucial when you're exercising. Drinking water helps your muscles work better and keeps your body cool. Plus, sometimes our bodies can confuse thirst with hunger. By staying hydrated, you're less likely to eat more than you need after your workout.

More Topics: Why Does My Belly Hang When I Do Planking Exercise?


Using an exercise bike is an effective way to burn calories and improve your fitness. By understanding the factors that influence calorie burn and applying our tips, you can get the most out of every workout. Stay consistent, stay hydrated, and always listen to your body. Happy cycling!

External Links: