Pros and Cons of Stationary Cycling for Weight Loss

Many people swear by stationary cycling as a great way to lose weight. But is it really the workout miracle it’s made out to be?

In this blog post, we’ll explore the pros and cons of stationary cycling for weight loss to help you decide if it’s the right exercise for you.

Pros of Stationary Cycling for Weight Loss

There’s no denying that cycling is a great workout. It’s low-impact, so it’s easy on your joints, and it can be done both indoors and outdoors.

When it comes to weight loss, stationary cycling can be especially beneficial because it:

  • Burns a lot of calories. A 155-pound person can burn anywhere from 260 to 588 calories in 30 minutes of moderate-intensity cycling, according to Harvard Health Publishing. That number jumps to 372 to 884 calories burned in 30 minutes of vigorous cycling.
  • Takes pressure off your joints. Because stationary biking is a low-impact activity, it puts less stress on your joints than some other forms of cardio like running or jump roping. This makes it a good option for people with joint problems who still want to get in a good workout.
  • Boosts your mood. Exercise is a great way to improve your mood, and biking is no exception. A study published in Frontiers in Psychology found that people who biked for 20 minutes three times per week reported less stress and anxiety than those who didn’t exercise at all.

Cons of Stationary Cycling for Weight Loss

While there are plenty of benefits to using a stationary bike for weight loss, there are also some potential drawbacks you should keep in mind before you start pedaling away.

These include:

  • You might get bored. Let’s face it: pedaling away on a stationary bike isn’t the most exciting way to spend 30 minutes (or more). If you have trouble sticking with an exercise routine, you might find that stationary biking isn’t the workout for you.
  • You might not burn as many calories as you think. If you ride at a leisurely pace, you might not burn as many calories as you would if you were doing another form of cardio like swimming or running—even though those activities are considered low-impact like biking. The key is to make sure you’re pushing yourself hard enough so that you’re really getting your heart rate up and breaking a sweat. Otherwise, you might not see the results you’re hoping for in terms of weight loss.
  • You might miss out on other benefits of cardiovascular exercise. While riding a bike is definitely good cardio, it only uses certain muscle groups—namely, your legs. This means that other muscle groups might not get the same workout they would if you were doing something like running or rowing, which engage your arms and upper body along with your legs. Of course, this isn’t necessarily a bad thing—but it’s something to keep in mind if you’re looking for an all-over workout.


Stationary biking can be a great way to lose weight—but it’s not necessarily the best option for everyone. If you enjoy riding and don’t mind spending some time pedaling away on a bike, then by all means, give it a try!

Just remember that any type of exercise has its benefits and drawbacks, so listen to your body and do what feels best for YOU!

Allen Joe

Allen is an adventurous and creative individual who loves to explore the open road. An avid cyclist, Allen is always pushing himself to new limits. When he's not cycling, you can find him using his writing talents to share tips and tricks for biking on his blog.

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