How Long Should I Bike for a Good Workout?

Exercise bikes have been a significant part of workout routines and home gyms for quite a long time now, and for good reason. They bring about several benefits, such as burning body fat, reducing body weight, serving as a rehabilitation tool for knee injuries, providing safety, and building muscle.

The good thing is that stationary or exercise bikes are much safer than cycling outdoors as they don’t pose the danger of external conditions such as bad weather and traffic.

In case you have been planning to invest in a stationary bike, you could be wondering, “How long should I bike for a good workout?” which is indeed a valid question.

When you’re initially starting out your workouts on an exercise bike, it’s natural to question whether you can use it every day, how long your workouts should be, and so on. Well, fret not, because we’re here to answer all your queries in this article so that you can begin your journey towards fitness.

How Long Should You Workout on an Exercise Bike?

How Long Should You Workout on an Exercise Bike

There are a couple of factors you should take into consideration in order to determine how long you can workout on an exercise bike, and those factors are as follows:


When we age, our fitness level automatically declines, and so does our endurance. Therefore, you need to consider your age to decide how long and intense your workout should be.

Fitness Level

The fitness level of a beginner will differ from that of someone who is used to intense workouts, which will affect the duration till which you can keep working out effortlessly.

Health Condition

If you have any health conditions that put limitations on the duration of your workout, then it will be another factor that could affect how long you can possibly workout. Do consult your healthcare provider to discuss the matter in detail before moving forward with the idea.

Personal Goals

Different people have different goals when they start working out. Is your goal to build muscle? Or to improve your health and fitness level? The duration of your workout will differ accordingly.

After these factors have been explored thoroughly, you will then know which of the following categories you fall into:


If this is the first time you’re using a stationary bike, then you can workout for about 15 minutes initially. As your fitness level keeps improving, you can increase the duration every week till you can workout for about 45 minutes eventually.


This is the stage where one has been using a stationary bike for their workouts for a couple of weeks or months. Your workout sessions can last between 45 minutes to an hour at this stage.


Advanced bikers are those who have been working out on a stationary bike for several months or even years. If you fall into this category, then you can easily workout for about 60 to 90 minutes. Although duration is a vital factor, make sure to check the intensity of your workouts as well. While moderate and low-intensity workouts can last for a longer duration, you can opt for shorter workouts lasting for about 20 to 30 minutes if you engage in high-intensity interval training (HIIT).


Since stationary bike workouts can be low-impact workouts, they do benefit elderly individuals greatly. You can start with 20 minutes on a daily basis and do these workouts about two to three times a week as per your health condition.

Basics of Using an Exercise Bike at Home

Basics of Using an Exercise Bike at Home

Here are some of the pointers that will prove useful when you start using an exercise bike at home:

1. Before You Begin

Before you start working out on a stationary bike, ensure to wear comfortable clothes and also put on a pair of shoes that provides you with the support you require. Keep your knees slightly bent while the pedal is at the bottom, and make sure you can comfortably reach the handlebars.

2. Warming Up

Prior to the beginning of any workout, warm-ups are necessary so that you don’t end up injuring yourself. In order to warm up, you can slowly pedal for about 10 minutes so that your muscles become sufficiently warm and your blood flow gets going.

3. Setting the Resistance

Setting the Resistance

The resistance you set will direct how hard you work to pedal the bike. You can start off with a low resistance and then keep building it up as your fitness level improves.

4. Monitoring the Heart Rate

Most stationary bikes come with a built-in heart rate monitor, and you can also buy one separately. This monitor will reflect whether the appropriate intensity of the workout is being maintained or not.

5. Maintaining the Right Form

Maintaining the correct form saves you from suffering any injuries from your workouts. Relax your shoulders and bend your elbows slightly as you cycle on your stationary bike. Keep your back straight and your core engaged when you pedal.

6. Staying Hydrated

Staying Hydrated

Staying hydrated is imperative during any form of workout. Therefore, make sure to keep drinking water before, after, and during your workouts. Some stationary bikes are also equipped with a water bottle holder, making it easier for you to stay hydrated.

7. Cooling Down

Cooling down efficiently is just as important as maintaining a certain pace during your workouts. Don’t just abruptly halt your workout session. Instead, keep slowing down your pedaling motion for about five to 10 minutes till you stop completely. Ensure to stretch your muscles as well towards the end.


Is 30 minutes on a stationary bike enough exercise?

When you’re starting out, 30 minutes is sufficient for a workout on a stationary bike to build up your muscles and your cardiovascular endurance.

Is one hour on a stationary bike enough?

Riding for an hour on a stationary bike can help one tremendously in losing weight.

Is 20 minutes enough on a stationary bike?

For beginners and elderly individuals, 20 minutes on a stationary bike is good enough.

Is it okay to workout on a stationary bike every day?

While exercising is good for one’s health in every way, it’s also important to take a break for a day or two every week to allow your muscles to relax. Hence, it’s best to apply the same policy for workouts on stationary bikes.

Do stationary bikes burn belly fat?

Yes, stationary bikes have many benefits, and one of those benefits is that of burning a person’s belly fat.


While bringing home new exercise equipment is indeed exciting, it’s vital to learn about the benefits and details so as to get the most out of your workouts.

The same holds true for stationary or exercise bikes, which can benefit you greatly if you know how to use them well or how long to use them for each workout session.

It’s natural to be curious as to how much time you should spend working out with an exercise bike when you’re just starting out. This is why we have listed several levels and categories for you so that you can refer to them and determine how long your workout should last. 

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