Pedalling the pounds: do exercise bikes help you lose weight?

If you're looking to improve your health and fitness levels in 2024, hitting the gym from the comfort of your home might be on the agenda.

Having the kit in your house can make it easier to fit into your daily routine without having to squeeze in a trip to the gym, and building small healthy habits into your day is a great way to achieve sustainable change.

Some gym equipment will help get your heart rate going, while others may be better for building muscle mass, so how do exercise bikes compare?

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Do exercise bikes help with weight loss?

Exercise bikes can burn more calories than any other activity you do in the gym, according to a 2021 comparison of different sports activities by Harvard Health. 

Moderate cycling on a stationary bike for 30 minutes can help burn anywhere from 210 calories for a person weighing around 9 stone and up to 294 calories for someone weighing about 13 stone, although this varies depending on the intensity.

If you exercise vigorously, an exercise bike can burn anywhere from 315 to 441 calories depending on your weight.

Exercise bikes for the home come in a range of formats, from smaller compact models to high-end bikes that come with a suite of instructor led classes that can be livestreamed straight into your living room.

Check our round up of the best exercise bikes to discover the models we recommend, and the best budget options.

Bear in mind that exercise alone, while it has many wider health benefits, isn't necessarily a magic bullet for weight loss -  it's important to consider your diet too.  

The NHS guide to weight loss covers how much exercise you should be aiming for each week, as well as dietary changes for health.

What's the most sustainable way to lose weight? We debunk the diet fads that don't work, and explain what to do instead

Other home exercise kit to consider

If biking isn't your thing, there are other exercise machines that you can buy for a home gym. 

Elliptical machines

Also known as cross-trainers, these machines work your arms and legs at once. A 30-minute elliptical workout may burn between 270-378 calories, but again this depends on your body weight, according to Harvard Health's study.

Rowing Machine

Rowing machines are calorie-burning machines. Harvard Health reported that a lighter person going at a higher intensity will be able to burn 255 calories in half an hour. A heavier person could burn around 440 calories. 

Treadmill 

Even a relatively moderate pace can do the job, with Harvard Health's research showing that a speed of around 5mph can burn between 240-336 calories.

Gym vs home gym vs outdoor exercise

If you're not sure what activities you'll stick to, or prefer to mix it up, the gym might be a better bet for you than buying a workout machine for home. 

You can also opt for lower impact options, such as swimming, tennis or brisk walking, or mat-based resistance and flexibility training - which can be easily done from home with compact and cheaper equipment such as a mat and some weights and bands.

It all comes down to what your needs are, and what will fit best into your lifestyle - as this way you're more likely to stick to it. 

Don't go too hard too early, as this is when injuries happen. Aim for small, sustained changes and gradually increasing your endurance over time.

Discover which gym brands customers love, and check our guide to setting up a home gym.

What are the benefits of using an exercise bike?

Anything that gets you moving is likely to bring health benefits. But different types of exercise have pros and cons and can suit certain people better. 

1. Boosts brain function

Evidence from a 2014 Dutch study over a six-month period showed that people who regularly cycled increased the integrity of their white matter. This helps your brain function more smoothly.

2. Reduces risk of diabetes 

According to Diabetes UK, exercise has a 'powerful effect' on insulin sensitivity. Low insulin sensitivity, or insulin resistance, is associated with type 2 diabetes, but regular exercise can help, especially aerobic exercise combined with resistance training.

3. Less pressure on joints

For those with joint issues, an exercise bike is a great option as it's a low-impact exercise. Additionally, the Arthritis Foundation says using an exercise bike will help your body produce fluid that'll help lubricate your joints. 

4. Safe and convenient

Depending on where you live, outdoor cycling isn't always an appealing option. Safety can be a concern, especially in winter with shorter days meaning trying to dodge potholes in the dark. 

If you know you're likely to be put off by poor weather conditions, an indoor bike means you can stay comfortable, and build up your endurance levels gradually, stopping when you need to.

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