Are Stationary Bikes Good for Weight Loss?

Are you looking to burn a few pounds without excessive exercise or destroying your knees? Stationary bikes for weight loss might be your new best friend. Whether you’re a total newbie or a seasoned spin class fan, hopping on an exercise bike is one of the smartest ways to burn calories, boost endurance, and build cardio fitness, all in one low-impact cardio workout.

The best part? You’ve got tons of options. From budget-friendly upright bikes and sturdy recumbent bikes to air resistance bikes, studio bikes, or even a sleek Peloton indoor exercise bike, there’s an ideal exercise bike for every rider.

Some bikes come with a built-in monitor, connect to fitness apps, or offer killer on-demand workouts (available in Crunch Plus) so you never get bored. Want more challenges? Turn up the resistance levels and watch those calories burn away.

Riding a stationary bike can burn anywhere from 210 to 294 calories in a 30 minute session. Add some interval training, lean into those sprints, and you’ll torch even more calories to help create that all-important calorie deficit for weight loss.

In this guide, we’ll explain how to choose your favorite exercise bikes, why exercise bikes are good for weight loss, how often you should use an exercise bike for weight loss, how to maximize weight loss with proper nutrition, and more.

So, if you’re ready to make stationary bikes for weight loss your go-to ride, let’s roll.

How To Use The Exercise Bike To Lose Weight

Weight loss might feel complicated, but the basics are simple: burn more calories than you consume. That’s where a stationary bike for weight loss shines. It helps you boost your daily calorie burn in a way that’s fun, low-impact, and super flexible for your schedule.

While creating a calorie deficit through mindful eating is essential, adding regular workouts on an exercise bike can be a total game-changer. Why? Riding helps increase your total daily energy expenditure (TDEE) without putting extra stress on your joints.

Here’s a quick refresher: your TDEE includes your basal metabolic rate (BMR) (calories burned just by existing), the thermic effect of feeding (digesting food), your NEAT (non-exercise activity like cleaning or walking the dog), and your exercise energy expenditure (workouts!). So, every time you hop on that bike for a spin, you’re adding to that calorie-burning total.

Stationary bike workouts are super versatile. From steady moderate cycling to intense interval training, you can pick your style.

And remember: you don’t need to ‘eat back’ all the calories you burn. Instead, stay mindful, fuel up with nutritious meals, and use your bike sessions to support your deficit.

Why Are Stationary Bikes Good for Weight Loss?

When it comes to burning calories efficiently and keeping your joints happy, stationary bikes for weight loss are a top pick for gym-goers of all fitness levels.

Big calorie burn

According to Harvard Health, just 30 minutes on an exercise bike at a moderate pace can burn about:

• 210 calories for someone weighing 125 lbs
• 252 calories for 155 lbs
• 294 calories for 185 lbs

Kick things up to vigorous cycling and you could burn 210-294 calories in half an hour! Add some interval training or increase your levels of resistance, and you’ll boost that burn even more.

Low impact, joint-friendly

Unlike running or high-impact HIIT, indoor cycling is gentle on the knees, ankles, and hips, making it an ideal activity for individuals with joint issues or those carrying extra weight. It’s a solid, low-impact cardio workout that still delivers big results.

Fully adjustable intensity

Want to challenge yourself? Increase the volume, your speed, or try standing climbs on your spin bike or studio bike. You’re in control of how tough your ride gets, as well as how many calories you melt away.

Beginner-friendly and safe

Cycling is super accessible. No need to worry about cars, bad weather, or rough roads – indoor cycling keeps things safe and convenient.

More perks

• Stationary cycling boosts cardio fitness, lowers disease risk, and lifts your mood.
• Cycling workouts strengthen your quads, hamstrings, glutes, and calves, especially when you add more resistance.

The Best Exercise Bike Workouts

Let’s explain four smart ways to use your stationary bike to help you torch calories, drop pounds, and feel awesome, plus some other killer Crunch Fitness workouts you can add to keep things fresh.

LISS (Low Intensity Steady State) Cycling

One of the simplest ways to make your exercise bike work for you is with LISS cardio, which is low-intensity steady-state. Think of this as moderate effort (around a 6/10 on the difficulty scale) for 30–60 minutes.

LISS is easy on your joints, great for beginners, and surprisingly effective. Here’s why:

• It boosts your total daily energy expenditure (TDEE) without wearing you out.
• It’s easy to recover from, so you can do it multiple times a week.
• It pairs well with other workouts such as strength training.

Example: A 155-pound person can burn about 390 calories in a 60-minute LISS ride. Do that three times a week? That’s roughly 1,500 calories burned, which helps create the 3,500-calorie deficit needed to lose a pound of fat without starving yourself!

Keep it interesting by watching Netflix, or listening to your favorite playlist or podcast while you ride. You’ll hardly notice the time pass!

You can also read our article: 10 Healthy Foods to Eat Before Spin Class

HIIT Workouts

Ready to level things up? Enter HIIT — High Intensity Interval Training. HIIT is all about short, all-out sprints mixed with brief rest or low-intensity recovery. On a stationary bike, that might look like:

• 20 seconds of max effort pedaling
• 40 seconds of easy cycling
• Repeat for 15–20 minutes

Why it works: HIIT blasts a lot of calories in a short time and keeps you burning calories after your workout, thanks to the afterburn effect.

Pro tip: To get the full HIIT benefit, push yourself to true max intensity during the work periods. If you’re not gasping for breath, you’re not doing it right!

Crunch Fitness HIIT Zone

Crunch offers a HIIT Zone designed to help gym members accomplish their fitness goals as best as possible. By joining Crunch and experiencing the HIIT Zone program, you’ll enjoy a diversity of benefits in your membership, such as the following:

State-of-the-Art Training Ground

With Crunch’s HIIT Zone, you can workout with new-generation equipment, including resistance bands, battle ropes, kettlebells, and other amenities, for a wide variety of high-intensity exercises.

Heart Pumping, Team-Based HIIT Workout

Crunch’s HIIT zone offers heart-pounding team-based workouts to foster a sense of motivation and community among gym members.

Personal Trainers with all the certifications and experience direct workout programs and sessions to ensure you’ll join a group fitness class led by an expert.

Unlimited Access, Unbelievable Prices

By joining Crunch’s HIIT zone, you’ll get access to unlimited group fitness classes, at an affordable price that makes your fitness goals achievable and sustainable.

Cycle Classes

Who says workouts have to be solo? If you find it hard to stay motivated, cycle classes (like Crunch’s spin classes) are a game-changer.

• A motivating instructor keeps you pushing harder than you might on your own.
• High-energy playlists and group vibes make the time fly by.
• You can burn 200–500 calories in a single session, depending on your effort and the class format.

You’ll find all kinds of classes, from classic spin to interval training, hill climbs, or themed rides. Try a few and find your favorite!

Types of Spin Classes

At Crunch Fitness, there are multiple Ride Classes available to accommodate individuals with varying fitness levels and specific goals.

Here are some popular types of Ride sessions you might find at Crunch Fitness:

The Ride

This classic indoor class offers a mix of terrains, including hills, flats, sprints, and intervals.

• Focus: Cardiovascular stamina, lower body strength, and calorie burning.
• Intensity: Moderate to high, depending on the instructor and class design.

HIIT the Road

A HIIT class that alternates between intense bursts of speed and resistance with recovery periods. This format is designed to maximize calorie burn and improve cardiovascular fitness quickly.

• Focus: Cardiovascular conditioning, fat loss, and stamina.
• Intensity: High, with intervals pushing participants to their limits.

Heavy Mileage

This class is an extended, stamina-focused ride that mimics long-distance biking. It is ideal for those looking to build stamina and experience the challenge of sustained effort.

• Focus: Stamina, cardiovascular health, and mental toughness.
• Intensity: Varies, but generally moderate to high, focusing on maintaining effort over a longer duration.

These Ride Classes at Crunch Fitness offer variety and cater to different levels, ensuring that there’s something for everyone, whether you’re looking for an intense workout or a fun, music-filled ride.

You can also read our article: Taking a Spin Class Every Day: Helpful or Harmful to Reaching Your Fitness Goals?

Warm Up for Other Workouts

Don’t underestimate a quick bike session! Even 10–15 minutes of moderate cycling is a great way to warm up before a strength workout, HIIT circuit, or a group fitness class.

• It gets your blood flowing.
• It raises your body temperature so you’re ready to lift or jump safely.
• It adds bonus calories burned to your daily total which really adds up over a week.

Example: Warming up on the bike before you hit the weights? Those extra 50–100 calories per session is like sneaking in an extra mini workout!

Other Crunch Fitness Workouts That Burn Serious Calories

• Treadmill Intervals: Run-walk or sprint-rest intervals torch calories and boost cardio.
• Rowing Machine: Total-body cardio that works your arms, back, and legs.
• Fitness Boxing: High-energy classes that blend cardio and strength moves.
• Strength Training Circuits: Combining compound lifts with short rests ramps up your heart rate and muscle building.
• Walking Workouts: Yep — even brisk treadmill or outdoor walks can boost your TDEE, especially if you add hills or inclines.

By combining smart stationary bike workouts, other Crunch Fitness favorites, and a balanced eating plan, you’ll reach your goals faster and actually enjoy the process.

You can also read our article: How to Define SMART Fitness Goals and Stick to Achievable Routines

How Often Should You Use an Exercise Bike?

When it comes to making your stationary bike your secret weapon for weight loss, consistency is everything. Aim for 3–5 bike sessions per week, with each lasting about 30–60 minutes. This sweet spot helps you build a steady calorie deficit without pushing your body too hard or risking burnout.

Listen to your body! It’s important to balance effort with recovery, especially if you’re mixing in HIIT cycling workouts or adding more levels of resistance. Overtraining can zap your motivation and lead to annoying injuries that slow your progress.

Want even better results? Don’t make it all about the bike. Combine your rides with strength training, core work, and flexibility sessions, like Crunch’s Hardcore 360 or a quick Yoga Body Sculpt to keep you balanced and mobile. Not only will you burn more calories overall, but you’ll also build muscle that helps you burn more at rest.

At the end of the day, it’s all about creating a routine you enjoy and can stick with week after week. So hop on that exercise bike, have fun with your rides, and keep pedaling toward your goals!

Maximizing Weight Loss with Proper Nutrition

You can’t out-cycle a poor diet! To get the most out of your stationary bike for weight loss, dial in your nutrition to support all that hard work.

• Focus on balance: Build your meals around lean proteins (like chicken, fish, or tofu), plenty of veggies, healthy fats (think avocado or olive oil), and complex carbs like sweet potatoes or whole grains. These foods keep you full, fuel your rides, and help you recover faster.
• Skip the junk: Limit excess sugar, fried foods, and heavily processed snacks that add empty calories without giving your body the nutrients it needs to perform.
• Fuel smart: Eat a light, balanced snack 30–60 minutes before you hop on your bike, like Greek yogurt with berries, or a banana with peanut butter. After your ride, refill your tank with protein and carbs to rebuild muscles and keep your metabolism humming.
• Hydrate, hydrate, hydrate: Staying hydrated is crucial for maintaining your energy levels and getting the most out of your rides, especially during intense HIIT workouts or longer moderate cycling sessions.

Remember: nutrition and exercise are a winning team. Keep them working together and watch your results.

Reach Your Fitness Goals With Crunch Fitness

Crunch promotes a culture of positivity, inclusivity, and fun, with no judgment, by providing an environment for all individuals regardless of their health and fitness goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. We’re here for you – at the gym or at home. Access the best live & on-demand workouts anytime, anywhere with Crunch+. Ready to get sweaty? Try hundreds of workouts for free! Start your free trial now!