Time is precious to us all, and wanting to know is 20 minutes on exercise bike enough to get the many health and weight loss benefits exercise promises you can receive. Is 20 minutes of riding an exercise bike really going to help you gain fitness, lose weight and improve your mental health?
On average, 20-minute on a exercise bike is enough to burn fat, lose weight, increase cardiovascular fitness and promote wellness. You can expect to burn approximately 200 calories, travel around 5 miles (8km) during a 20 exercise bike ride.
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Is 20 Minutes on Exercise Bike Enough For Weight Loss
20 minutes on an exercise bike every day is enough to start the weight loss process but you must control your calories intake to take advantage of the 20 bike ride. If you eat more calories than you burn then you won’t loss any weight.
Therefore, you need to calculate your daily basal metabolic rate, which is the amount of calories you need each day to maintain your current body weight. If you use an exercise bike for 20 minutes each day and burn around 200 calories then you could lose around 0.5 pounds of body weight each week.
The vast majority of us can find at least 20 minutes in a day to hop on the exercise bike and do a great session. 20 minutes is ideal because it provides enough resistance and output to burn calories to make that ride worthwhile and beneficial towards our weight loss and fitness goals.
Furthermore, 20 minutes is a baseline for most beginners and intermediates because it will help improve your overall fitness levels and strength/power on the bike and increase VO2 performance. When you become more advanced or you want to enjoy a more extended sessions.
Ultimately it depends on your weight loss goals. If you are trying to lose weight quickly, then 20 minutes may not be enough if the short term. But if you make a 20 minute exercise bike ride part of a daily routine, then you will reduce your weight and improve your cardiovascular fitness levels. Discover how long it takes to burn 500 calories on an exercise bike, here.
How Many Calories do you Burn in 20 Minutes on a Exercise Bike?
On average, a male who weighs approximately 200lbs can burn 222 calories in 20 minutes with a moderate output on a exercise bike. For a female weighing around 170lbs will be 191 calories. If you increase the speed to high intensity, a male will burn 396 calories and a female 342 calories.
The table below analyses the number of calories you can expect to burn for your weight and intensity level for 20 minutes on an exercise bike. Don’t always trust the calories counter but here’s how a calories counter works on an exercise bike work.
| WEIGHT | LOW INTENSITY | MODERATE INTENSITY | HIGH INTENSITY |
| 150lbs – 170lbs | 140 calories | 180 calories | 320 calories |
| 170lbs – 200lbs | 150 calories | 191 calories | 342 calories |
| 200lbs – 230lbs | 174 calories | 222 calories | 396 calories |
| 230lbs – 250lbs | 200 calories | 254 calories | 454 calories |
| 250lbs plus | 250 calories | 317 calories | 566 calories |
How Often Should I Ride My Exercise Bike To Lose Weight?
Typically, to improve overall fitness and lose weight, it’s recommended your ride your exercise bike 5 times a week for a minimum of 20-minutes for a beginner. Intermediate and advanced riders can increase the volume to 6 times each week. Use a combination of different intensity levels to advance your fitness levels.
If you are short on time, aim for 3 x 20-minute workouts and 2 x 30-minute workouts to make the most of your exercise bike or gym membership. You can also supplement your riding with other exercises such as running, weightlifting or HIIT classes (high-intensity interval training).
When it comes to working out, there is no one-size-fits-all answer. You need to find what works best for you and your schedule. If you can, try and make working out a daily habit, even if it’s just a 20-minute bike ride.
YouTube provides plenty of classes that are 20 minutes, so you can easily get a workout in even if you’re short on time. Additionally, YouTube offers a variety of other workouts besides cycling, such as running, HIIT, strength training, and yoga, so you can mix up your routine and keep your body guessing (which is essential for continued progress).
How Many Miles Is 20 Minute on a Exercise Bike
Cycling an exercise bike for 20 minutes you will travel between 5-8 miles (8-12km) at an average cadence of 80RPM and burn approximately 222 calories, which is considered a good workout for beginners and intermediates for 20-minutes.
Mileage isn’t always the best factor for an excellent workout, so don’t over-fixate on how many miles you are covering. Instead, try improving your overall output, which is recorded in the table to the side during each ride.
The output is calculated by using your cadence and resistance. Therefore, the faster your legs move and the heavier your resistance is, the higher your overall output will be. Here’s a list of 11 muscles an exercise bike works.
How Many Miles Should I Ride on My Exercise Bike To Lose Weight?
Generally, you have to burn about 3,500 calories to lose 1 pound of belly fat and lose weight. Therefore, you must cycle your exercise bike for 1 hour every day at a moderate rate which is approximately 16-20 miles.
But there’s a lot more that goes into it than just miles covered, including overall heart rate and calories burned. You can lose a lot more weight in a short period of time when you cycle at higher intensities or utilise interval training which has been proven to target weight loss a lot quicker than steady-state cycling.
Yet, the best way to lose weight is to be consistent over 6 weeks and ride your exercise bike every day for 30-60 minutes. It’s easier to fit into your routine and your move likelihood to make it a habit. Riding at high intensity for one session than doing nothing for days isn’t the best method for weight loss. What about km? Read this article how many km on an exercise bike to lose weight.
What Happens if you Ride an Exercise Bike Everyday
If you ride your exercise bike every day for 20 minutes, then over time you will see some positive changes in your body. Not only will your heart and lungs health improve but it can also help to increase muscle strength, reduce stress levels, reduce your risk of disease and boost overall fitness.
However, too much exercise can be counter-productive, so it’s important to listen to your body and rest in between sessions. Additionally, don’t forget to supplement your rides with a healthy diet and other activities such as stretching or yoga for improved flexibility.
Ultimately, the key is finding what works best for you and making exercise a part of your routine. So, if you can ride your exercise bike for 20 minutes every day and feel good doing it, then that could be the perfect amount of time to help you stay fit and healthy.
Is 20 Minutes on Exercise Bike Enough Summary
Hope you have enjoyed my article is 20 minutes on exercise bike enough. In summary, 20 minutes on an exercise bike can be a great way to get your daily workout in, but there are other factors at play too. Depending on the intensity of your ride and the type of exercise you do, you can cover between 5-8 miles and burn up to 222 calories.
However, if your goal is to lose weight quickly, then you’ll need to cycle for longer sessions (around 1 hour per day) and at a higher intensity. As always, it’s important to listen to your body and take rest days as needed.
Ultimately, 20 minutes on an exercise bike can be enough if it works for you – just make sure you mix up your routine and keep your body guessing (which is essential for continued progress). And remember, a healthy diet and other activities can help supplement your exercise bike sessions.
