How Many Miles on Stationary Bike to Lose Weight?

How Many Miles on Stationary Bike to Lose Weight?

If you want to lose extra weight,the most efficient exercises is using an immobile bicycle. The first query that may come to your mind is, “How many miles should I cover on a motionless bicycle to lose weight?”

If this question is lingering in your mind, you’ve come to the right place. In this article, we’ll discuss the right duration of miles every day on your stationary bike. Also, we’ll tell you the number of calories you’ll lose for every mile.

We’ll also discuss other critical things you need to know to help you lose weight as you exercise on your immobilebike. Read on!

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So, How Many Miles Should you Cover on your Stationary Bike to Lose Weight?

An average of five miles (nearly 8 KM) of immobile biking will help you achieve your weight-loss objectives without causing any harm to your health.

You may be confounded with the word “without causing detriment to your health.” Well, we’ll make it clear for you.

You all know that nothing is good if it’s overdone. Working out extremely hard on your immobile bicycle throughout the night to lose weight may lead to severe physical issues.

On the other hand, super gradual steps won’t help you in dealing with weight loss. For visible results, five miles of exercise on your stationary bike at a regular and even pace with average velocity is efficient.

Related: Best Recumbent Exercise Bikes for Seniors (Reviewed 2021)

Cycling Time vs. the Number of Miles Covered

When performing indoor cycling, you should have an idea concerning the time instead of miles covered. However, relating time to a mile is easy. We’ll not give you precise computations, but just an assumption.

You can cover 12 miles with one hour of moderate stationary bike cycling. Therefore, it implies that you can cover 60 miles every week (for five days every week) and burn calories quickly.

With a stationary bicycle exercise, you can burn 600 calories and more in one hour. It depends on your exercise’s intensity and the weight of your body. It makes indoor stationary bike cycling an excellent exercise option if you want to burn calories fast.

The key to losing weight is burning more calories than you consume.Besides helping you lose weight, a stationary bike exercise has other benefits.

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How do you Schedule Time for Stationary Bike Exercise?

Already you know the amount of exercise and miles to cover with the stationary bike to lose weight. Therefore, you need to create a plan.

You can divide it into three separate sessions since your goal should be one hour daily. Each session should take 20 minutes. However, you can increase it to 25 minutes if you’re capable.

Begin the first session in the morning, the second one in the afternoon, and the third session during the night. Your plan should take five days every week. Nonetheless, you can take the entire week if you want histrionic weight loss results.

Don’t forget one thing. Burning calories depends on your workout’s intensity,while losing weight is based on burning calories. If you cycle slowly for 20 minutes, it can lead to a slow weight loss. On the other hand, a quick and tough stationary bike exercise leads to a dramatic result.

What are the Advantages of a Stationary bike Exercise?

Besides helping you to lose weight, stationary bicycle exercises have numerous advantages. Therefore, as you strive to lose weight, you’ll also benefit from several other advantages. Without further ado, let’s look at other benefits of a stationary bike exercise. Keep reading!

  • It enhances your cardiovascular fitness.
  • It improves the shape and posture of your body.
  • It enhances the bones’ strength.
  • It’s safer as compared to road cycling.
  • It makes the body’s muscles supple and potent.
  • It assists in burning additional fat from the body.
  • It lessens the level of stress and depression.
  • It strengthens the body’s defense system.
  • Stationary bike exercises are excellent for diabetic patients.
  • Cycling is an excellent exercise for cancer patients, particularly for those with breast and clone cancer.
  • If you’re suffering from bone injuries, stationary bike exercises can allow fast recovery.

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Tips When Exercising on your Stationary Bike

  • When you’re exercising on your immobile bicycle, don’t forget that you’re a human being, not a robot. Therefore, constantly do what your body says to you. Take a break if your body cannot take any additional efforts, and carry out extra exercises if your body tells you to do so.
  • Stop cycling if you feel somewhat restless in your leg joints or any other body part. If you don’t stop cycling on time, it may lead to severe injuries. Use a heating pad for instant remedy if you experience some pain in the joints.
  • During exercise, consume enough water. Where possible, sip fresh fruit juice. Whatever you decide to sip, take it gradually.
  • Begin with little warm-up exercises. It makes you ready for a hefty immobile bicycle exercise.
  • Inspect your stationary bike cautiously and ensure that it’s fit to exercise. It’ll help you stop severe injuries that may be caused by faulty equipment.
  • Give your stationary bike proper care and maintenance. Apply oil on its bearing and other mobile parts to ensure you have a smooth and flexible motion. Don’t wash your immobile bike with flowing water. Water can cause damage to your cycle’s sensitive components.
  • To have an additional grip on your hand, put on gloves, particularly if your hand is slippery. Creepy sports sneakers will also increase grip.

Related: Does Cycling Burn Fat on thighs?


Irrespective of your intentions, knowing how many miles to cycle your stationary bike to lose weight is crucial if you want to accomplish optimal results.

Cycling a distance that’s shorter or even longer than the recommended one will possibly not get you where you would like to be. Nonetheless, it’s always good to do something other than nothing at all!

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