Home Blog How Many Miles on a Stationary Bike Is a Good Workout?

How Many Miles on a Stationary Bike Is a Good Workout?

by Richard Jones

Stationary bikes are great for a cardio workout, strengthening the upper body, leg muscles, and core muscles. This bike is also beneficial for the lungs, heart, burning calories, increasing blood flow, etc. People of all ages, gender can conveniently use this bike to stay healthy and fit.

Stationary bikes are getting popular among all aged people due to their low-intensity and effective workout process. Many people are considering buying this exercise bike for home workout also. Sometimes they get confused about the miles or duration. To clear out the confusion and to know how many miles on a stationary bike is a good workout see this article.

How Many Miles on a Stationary Bike Is a Good Workout?

Actually, for cycling, there is no right number of miles. The average time will differ based on the type of workouts like weight loss, calorie burn, daily cycling goals, etc. here, we will show you how many miles on a stationary bike is a good workout?

How Many Miles on a Stationary Bike Is a Good Workout


Riding five miles on a stationary bike with high intensity and resistance can burn calories faster. As a result, it will help you to lose weight easily. Keep in mind that heavier people need to move their bodies with more energy.

A 125-pound person can burn 240 calories after peddling 12-13.9 miles. On the other side, a 185-pound person can burn 355 calories after peddling the same number of miles. If they increase their speed to 14-15.9 miles, they can burn 300 and 444 calories.

Daily Cycling Goals:

15 miles per hour workout can burn 1500 calories of a 125-pound person. If you can cover 15 miles in 30 minutes, it will burn calories faster. Otherwise, you can only burn 1200 calories at 12 miles riding in a week. It is recommended that adults should do some moderate-intensity workout to stay fit and fine. At least 150 minutes each week is better for a good workout session.

Start your workout session with 5-10 minutes of lower intensity. Then, switch to medium intensity, and the time will be 5 minutes. After that, do a 2-minute high-intensity workout. For your entire workout session, you can follow this process. But, make sure you should pedal at a low-intensity level for the last 5-minutes.

With the increasing intensity level, you have to increase the workout timing. Longer rides will help you to build more endurance and boost up stamina. For perfect muscle definition, you can try 30-45 minutes of HIIT workout. For beginners, 20 minutes will be enough to get used to it.

6 Important Benefits of a Stationary Bike Workout

Getting your cardio workout on a stationary bike is one of the finest ways. Due to its lightweight, easy storage, low-impact cardio, easy-to-use, and more features this bike is getting popular. Below we will show you the 6 important benefits of a stationary bike workout.

6 Important Benefits of a Stationary Bike Workout

Health Benefits:

A stationary bike is much beneficial for the lungs, heart, blood flow, and improving breathing capacity. You can enhance the cardio-respiratory capacity to reduce cardiovascular issues by doing regular exercise on a stationary bike. It provides an endurance workout session that is beneficial for our heart. Also, if you maintain regular exercise, this bike can enhance the frequency of breathing, intensity, lung diseases, asthma, COPD, etc.

Strengthen Muscles and Legs:

Stationary bikes are highly recommended for toning the arm, abdominal, thigh, buttocks, back, and leg muscles. Along with toning these body parts, it also strengthens the core body muscles group tirelessly. When you use a high resistance level while riding, your thigh, arm, and lower back muscles start working faster.

Minimize Diabetes Risk:

A great matter of fact for the diabetic is insulin that helps the blood glucose level to regulate. Insulin never goes well for diabetic patients. It increases the level of blood sugar. Stationary bikes help your body to become more sensitive to insulin. If you do a regular stationary bike workout, it will help your muscles to use glucose. In this way, it helps to decrease your blood sugar level.


People who have mobility issues have unsteadiness, weak muscles, difficulty in walking, stress in joints, and many more. These things happen mostly with older people who have a neurological disease. A stationary exercise bike will work as a savior for those people. Not only that, if you have a rheumatoid arthritic disease, working out on this bike can help you to get rid of this problem.

Weight Loss:

Regular cycling helps to burn body fat and calories in a faster way. That’s why choosing a stationary bike for quick weight loss will be a wise choice. But always remember to do your workout with higher intensity. Depending on the intensity, you can burn 200-300 calories within 30 minutes of running.

Weight Loss

Less Stress on Joints:

People who suffer from joint issues can easily do exercise on a stationary bike. This bike is best for low-impact cardio, and while cycling, it won’t put any stress on the joints. Stationary bikes maintain gentle fluid movements and provide less pressure on the hamstring. Thus, you won’t feel any calves, muscle, and thigh strain. Rather it will help you to minimize the pain, stiffness, and inflammation of their joints.

Before purchasing, make sure the bike suits your weight and body size. Also, consider the features to get the most benefits. A perfectly suited bike can help you to get the desired result faster and without any inconvenience.

Final Words

A stationary bike is considered as low-intensity fitness equipment. Without giving any extra body weight to your joints, legs, and body, you can burn body calories. These bikes are very comfortable and flexible to use. People find this equipment like an asset when they feel a huge difference in their weight and health.

We showed how many miles on a stationary bike is a good workout for you. Now get the best-suited bike for you and start hopping onto it. Give your hundred percent and see the best result. This bike will regulate blood-flow, boost energy and heart health. Lastly, more than anything, it will keep you healthy and fit.

0 comment

You may also like

Leave a Comment