9 Benefits of Indoor Cycling (Must Read!)

Of the many forms of exercise that seem to have been around for quite a long time now, the popularity of indoor cycling is something that has remained the same for ages. This type of cardiovascular exercise can easily be done at home or even in a studio or gym with an instructor around.

Indoor cycling can seem a bit challenging at first if you have never tried it before, but after a while, you will begin to notice physical and mental changes that will make you want to stick to it and keep going.

Perhaps you have been hoping to inaugurate your home gym with some fresh equipment, and if that’s the case, then you must invest in a stationary bike because the benefits of indoor cycling are indeed many.

If you’re wondering the kind of advantages and goodness indoor cycling can bring about in your life, we will be elaborating on exactly that in this article. Let’s explore the benefits of indoor cycling together.

What are the Benefits of Indoor Cycling?

What are the Benefits of Indoor Cycling

The following are some of the benefits of indoor cycling that will make you want to get started on this journey right away:

1. Ideal for Beginners

When you’re new to the world of exercise, several elements can feel daunting. You probably look at the people sweating it out at the gym or those who wake up at 5 a.m. to go running and wonder how they are doing it in the first place.

The benefits of indoor cycling begin at this point because it’s absolutely ideal for beginners. You can pedal for as long as you want and choose the resistance that suits you. Purchase a pair of padded shorts if the thought of sitting on a bike for a long period sounds a bit painful to you.

2. Low-impact and High-Intensity

Low-impact and High-Intensity

Whether you have arthritis, are recovering from an injury, or are beginning your fitness journey, indoor cycling is a wise option in all scenarios.

This is mainly because it’s extremely gentle on your joints, which is why those who get the green signal from their doctor to get back to exercising often opt for indoor cycling.

The risk of injuries is reduced due to the smooth motion of pedaling that you get to indulge in, helping those with joint problems and the ones who are just recovering from injuries.

The best part is that despite being a low-impact method of exercising, it can still be elevated to a high-intensity workout for those who are willing to push themselves further and take it up a notch, which they can do by increasing the resistance, for instance.

3. Builds Muscle

If you’re looking forward to getting toned and improving your physique, indoor cycling can help you achieve that goal. It aids in strengthening your lower body muscles and your core.

As you pedal, the motion targets the muscles in your leg, and when you adopt the proper posture, it also keeps your lower back muscles and abdomen engaged.

This form of exercise suits everyone, whether you’re someone who prefers low-intensity workouts to promote muscle development or high-intensity ones to build your strength. By engaging in indoor cycling, you get to have toned abs and sculpted legs and boost your muscle strength.

4. Reduces Risk of Heart Disease

Reduces Risk of Heart Disease

Known to be a cardiovascular exercise, it doesn’t come as a surprise that indoor cycling helps in improving one’s cardiovascular or heart health. Your heart rate gets elevated and your cardiovascular system gets strengthened when you pedal away.

By cycling regularly, your blood circulation gets boosted, and your endurance improves as well, and the overall health of your heart gets enhanced in the process.

5. Burns Calories

Indoor cycling gives you the opportunity to burn calories to a great extent. Based on the duration and intensity of your workout sessions, you can burn as much as 600 calories every time you indulge in indoor cycling.

By working out through this method anywhere between three to six times a week can help you see visible results in your weight loss journey. Studies have also shown that the combination of indoor cycling and strength training aids in improving your endurance and strength without having to change your diet.

It is, however, still advised that you follow a healthy diet in order to see even better results.

6. Customizable Workouts

Customizable Workouts

There are days when you don’t feel like working out too hard, which is completely understandable, and on those days, indoor cycling comes to the rescue. The accessibility and versatility of indoor cycling are among its biggest advantages.

The intensity of every workout can be customized by increasing or decreasing the speed at which you pedal, modifying the duration of each exercise session as per your goals and fitness level, and adjusting your bike’s resistance levels.

When you’re provided with this level of control over your workout routines, you automatically want to exercise even on the days you don’t feel too amped up for intense workouts.

7. Efficient

Many of us often fail to work out almost regularly due to time management issues. The thought of traveling to a gym is enough to make one feel lethargic, and this is where the efficiency of indoor cycling kicks in.

All you need to do to get a couple of minutes of indoor cycling added to your routine is get up and put on your exercise gear. Before you know it, you will be done with your workout and thanking yourself for doing so.

8. Reduces Stress and Improves Mood

A person’s emotional and mental well-being gets enhanced when they begin indoor cycling regularly.

Through cycling, endorphins are released, which are known as the natural mood enhancers of the human body. This helps in reducing anxiety, alleviating stress, and decreasing the symptoms of depression.

When you get done with a good and productive workout, it also improves self-efficacy, which means that your confidence in yourself increases further with regard to accomplishing a task. This also reflects in other areas of your life, such as the productivity you show in a work environment.

9. Makes Your Legs and Bones Stronger

Makes Your Legs and Bones Stronger

Who doesn’t want to have sculpted and toned legs, right? While it may seem like a tough task to accomplish, indoor cycling makes it much easier. Through the push and pull motion that cycling calls for, the muscle tone in your hamstrings, calves, glutes, and quads increases.

Those who have cellulite can see a significant change as well. Your bones also become stronger in the process since indoor cycling is also often known to increase bone density in a person’s legs, arms, spine, and pelvis.


Can you lose weight by cycling indoors?

Based on your body weight and the intensity and duration of your workout, you can indeed lose weight by cycling indoors.

Does indoor cycling reduce belly fat?

Indoor cycling helps with overall fat loss and can help with losing lower belly fat.

What does 30 minutes of indoor cycling do?

30 minutes of indoor cycling can help in building muscular and cardiovascular endurance.

Is 20 minutes of indoor cycling enough?

20 minutes of indoor cycling is sufficient for elderly people and those who are just starting out with indoor cycling.

Is it okay to indoor cycle every day?

Like any other form of exercise, you should take a break from indoor cycling for a bit every week so as to give your body the time to rest and heal.


Different individuals have different reasons for taking up indoor cycling. Regardless of what your reasons may be, indoor cycling offers plenty of benefits for anyone who takes it up, whether you’re a beginner or a fitness enthusiast.

Not only does it benefit you physically, but it also enhances your mental health, thereby making you feel more positive. Whether you wish to lose weight, build your strength, or improve your cardiovascular endurance, indoor cycling can help you out with it all.

Leave a Comment