What Are The Results From 30 Minutes A Day On Stationary Bike?

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Written By Kathy Brewer

I am a certified personal trainer, and I take pride in helping people achieve their fitness goals through strength training, cardio, and nutrition. 





Do results come from 30 minutes on a stationary bike?

Exercise cycles are among the smallest and least expensive cardio equipment, making them a popular choice for home gyms. But how long must you use one before you see results?

You can burn an average of 252 calories by riding an exercise bike for 30 minutes at a moderate level (weight and speed-dependent).

You can see the effects after using an exercise bike every day for 30 minutes for 3 to 4 weeks. After 6 to 8 weeks, the benefits will be significantly noticeable.

The number of calories you can burn on an exercise bike every 30 minutes and the time it takes to get noticeable results varies greatly.

Let’s look more closely at those elements and how to use your time effectively. But before that, for those of you who are new to stationary bikes, let’s learn a bit about these bikes.

What is Stationary Bike?

A stationary bike, which is also known as an exercise bicycle, exercycle, exercise bike, or spinning bike, is cardiovascular exercise equipment used for indoor cycling.  

Riding a stationary bike is an efficient and effective technique to lose weight and burn calories while also strengthening your heart, lungs, and muscles.

Stationary Bike

It is a dedicated workout machine that looks like a bicycle but has no wheels. You can modify your regular bicycle to a stationary bike by mounting it on rollers or a trainer.

Racing cyclists frequently use rollers and trainers to warm up before races or to train on their own equipment indoors.

Can you lose weight by cycling for 30 minutes on a stationary bike?

The U.S. Department of Health and Human Services advises adults to exercise for 150 minutes a week at a moderate intensity.

However, you must dedicate at least 300 minutes per week to weight loss. If you train 5 days a week, this corresponds to between 30 and 60 minutes of activity each day.

You will burn about 200 calories during a 30-minute exercise session on the stationary bike. However, this figure is dependent on a number of variables, such as;

  • The resistance
  • The vigor of the exercise
  • You’re size

Harvard Health Publishing’s research has done a great job of demonstrating this for people belonging to different weight categories, and here’s a quick summary for the same:

  • For 30 minutes of moderate-intensity cycling on a stationary bike, a 150-pound person burns up to 250 calories.
  • A 175-pound person can cycle for 30 minutes at a moderate intensity and burn up to 280 calories.
  • A 195-pound person burns up to 350 calories while exercising for the same amount of time and intensity.

What are the benefits of training on a stationary bike?

benefits of stationary bikes

1. Improve Cardio Fitness and Heart Health

Cycling can be the most effective cardio exercise if done regularly. 

Exercises that are cardiovascular or aerobic, like cycling, help to build stronger hearts, lungs, and muscles. They also facilitate the circulation of oxygen and blood throughout your body. 

Your health can then be improved in a variety of ways, such as:

  • Better brain and memory function
  • Reduced blood pressure
  • Improved sleep
  • improved sugar levels 
  • Lower stress and better mood 

2. Helps In Weight Loss

You can burn more than 600 calories an hour using a stationary bike, depending on your body weight, the intensity of your workout, and other factors.

You can burn calories by exercising on a stationary bike. A 30-minute session can result in calorie burns of 200 to 300.

Since cycling requires a lot of energy, these calories are burned, which eventually aids in weight loss.

3. Strengthens The Body’s Muscles

By using the stationary bike several times each week, you may strengthen the muscle groups that support your thigh, hamstring, and leg. 

This is made possible by the fact that pushing and pulling motions are used when cycling on an exercise bike. Pulling will help you build stronger hamstrings while pushing is a wonderful way to build stronger quadriceps. 

Exercise bike training will help to tone your upper body, including your arms, back, and abdominal muscles.

4. Good Way To Start Interval Training

You can combine longer intervals of less strenuous activity with shortened bursts of more intense exercise by using interval training. You may improve your aerobic fitness and burn calories in less time with this kind of workout.

With the variable resistance levels offered by stationary bikes, you may work out at low, medium, or high intensities. It is therefore perfect for an interval training session.

5. Exercise With Lesser Consequences

A stationary bike workout is a low-impact workout that incorporates smooth movements to strengthen bones and joints without placing excessive strain on them.

Therefore, it is an excellent training option for those with joint issues or injuries.

Running, jumping, and jogging, along with other high-impact cardio, can place a great deal of stress on your knees, ankles, and other joints.

A stationary bike is easier on your knees because you don’t have to lift your feet off the pedals, but it still provides a challenging and impactful workout.

6. Safer than cycling on the road

Although cycling outside can be a terrific way to exercise, there are several risks to be aware of, including careless drivers, uneven or slippery road surfaces, and poor visibility.

Additionally, it may be difficult to gather the urge to get outside if the weather is humid or chilly and rainy. Even if it were safe, it might not be.

You don’t have to worry about the weather, road conditions, or traffic while you cycle indoors. At any period of the year, you can exercise without risk at a suitable temperature.

Pros and Cons of Stationary Bike

Let’s look at some of the pros and cons of an exercise bike: 


1. Feasible and Pragmatic

Indoor cycling may be the greatest option if you’re seeking a realistic strategy to boost your physical fitness level and grow muscles while riding a bike.

The purpose of it is that you can design your exercise program to fit your schedule, especially if you already have an indoor bike. 

2. Exclusive to yourself

Biking indoors can be a fully private pastime. When you’re feeling low, you don’t have to worry about social awkwardness or having to put on a happy front for outsiders. 

You can decide to make your bike session quiet, alone, and reflective by riding at home. It can even be one of those times you get to disconnect if you lead a hectic, busy life.

3. No or Less Distraction

It would probably be a good idea to think about cycling indoors if you are easily influenced by the people and situations in your area. 

When cycling on the road, distractions can be risky, and perhaps you simply want to finish your workout without having to worry about traffic signs, cars, or even other cyclists.

4. Safer than Outside

Working out in a secure setting can make the difference between an effective workout and a passable one. 

There is no need to worry about traffic or wandering pedestrians when indoor cycling. If you’re feeling unwell, you also have easier access to fluids and other resources, especially if you’re at home.


1. Less Nature

When you select indoor cycling over outdoor cycling, you are forgoing the revitalizing pleasure that riding a bike through nature may offer.

There is nothing that can match the sensation of wind brushing against your skin or the sight of beautiful autumn foliage blazing against a clear sky.

If your bike is outside, you might also have the chance to view animals in their natural environment, which is more likely than if your bike is inside or in the gym.

2. No Real World touch in Training

Cycling inside won’t exactly replicate the sensation of bicycling on actual roads and trails, but it will undoubtedly improve your training regimen and lifestyle in general.

Hills’ resistance can be mimicked by indoor equipment, but it is impossible to accurately duplicate the kinetic intensity and effects of terrain and gravity. 

In fact, research demonstrates that cycling indoors versus outside alters how much effort is felt. Because there are no real-world backdrops or scenarios, indoor riding is less interesting and even appears harder.

3. Can get Monotonous

Using a stationary bike can become dull, as it does with many other indoor cardiovascular machines. 

Indoor cycling can become monotonous after a while, despite the fact that there are numerous contemporary programs and virtual games that make it a more immersive, dynamic, and competitive experience. 

By listening to various music, using cycling DVDs, or signing up for a spin class, you can break up the monotony.

How long does it take to see results from riding a Stationary Bike?

When you first start your fitness journey, you are excited, and you want to see the results as soon as possible. But it can be a little uncertain. 

If you are new to training and have low body fitness, you may not properly challenge yourself, and not seeing results can lead to demotivation. 

Our advice is to be patient and keep on hustling. 

Each of us has our own rhythm and should not compare our journey to others. 

Results from stationary bikes don’t come overnight. You need a month or two to see your progress. 

Now, you’re probably wondering how long it takes to see results from riding a stationary bike.

Your answer is below. 

1-month cycling result – If you cycle continuously for a month, you can expect to have:

  • 2-4 pounds reduced weight
  • Greater endurance
  • Better sleep
  • Enhanced mental health

If you’re like the majority of people, you’re not here thinking about how much more energy and how much better sleep you’re going to have.

Your improvement largely depends upon various factors, such as 

  • Your present weight 
  • Composition of your body
  • Age and biological sex 
  • Kind of bike you are riding/cycling 
  • Your exercise duration and intensity 

How To Maximize Your Results?

1. Upper body exercise

Upper Body Exercise

You should do strength training exercises for your upper body separately if your stationary bike doesn’t include resistance bands.

2. Watch what you eat

Eliminate bad foods, and keep an eye out for post-workout appetite spikes.

3. Try HIIT

HIIT Exercise

Your metabolic rate will increase with high-intensity interval training, helping you to avoid plateaus. In this manner, you can keep losing weight.

4. Maintain a heart rate that burns fat

Your max heart rate, which you can measure by subtraction from 220 of your age, is 85% of that.

Therefore, the maximal heart rate for a 40-year-old is 180, while the heart rate range necessary to burn fat is roughly 153 bpm.

5. Push your limits

Every week or so, try to raise the intensity of your workouts.

Your body will use less energy if it believes your workouts aren’t hard enough. In other words, your body will burn comparatively fewer calories for the same tasks that it did in the beginning.

6. Never lose hope

There will be times when you lose interest or think it’s impossible to stay up. It’s best to adjust your expectations and goals in these situations.


A stationary bike can help you burn 200–300 calories in 30 minutes, depending on the intensity of your workout combined with a well-controlled diet.

If you avoid bad meals and watch your portion sizes, you can reduce your calorie consumption by an additional 200–300 calories.

Spending 30 minutes every day on a stationary bike should be sufficient when-

  • You push yourself – You haven’t challenged yourself sufficiently if you can start frantically climbing hills after your workout.
  • You exercise in intervals – Interval training keeps your body on the edge and prevents plateaus.

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