To enjoy the benefits of an indoor cycling class a few years ago, you would’ve had to take yourself down to said indoor cycling studio and ride along in a room full of fellow attendees. Ahh, those were the good ol’ days, weren’t they? Now, with the explosion of the Peloton Cross Training Bike and others like it, you can enjoy a cardio workout in the comfort of your own home (and on your own time).
When done consistently, indoor cycling and other forms of cardio can significantly reduce the risk of serious disease while helping to improve your cardiovascular fitness. All you have to do is breathe heavily and sweat for an hour or two each week. That’s not too much to ask, is it? Indoor cycling is effective at burning calories and improving your chances of getting rid of that stubborn fat, too.
But the benefits of indoor cycling are so much more than body composition. Below, we’ll explore the physical and mental benefits of cycling indoors, compare indoor and outdoor cycling, and provide safety tips as well as practical do’s and don’ts, so you can enjoy a safe ride.
Physical Benefits of Indoor Cycling
Indoor cycling is more than just a way to burn calories—it also strengthens the most important muscle in your body: the heart. Let’s take a closer look at additional stationary bike benefits you can expect from regular training sessions.
Reduced Blood Pressure
A stronger heart from regular aerobic exercise can pump more blood with less effort. As a result, the force on your arteries decreases, thus lowering your blood pressure1. This can make everyday activities feel easier and put less strain on your body, overall.
RELATED: Does Cardio Lower Blood Pressure?
Reduced Heart Disease Risk
Improved cardiovascular fitness can help reduce LDL cholesterol2 (which can clog your arteries) and raise your good HDL cholesterol. Both of these factors can further reduce your risk of heart disease.
Better Posture
When you’re on a stationary bike that’s properly adjusted for your body, you’re encouraged to keep your back neutral and avoid any rounding of the upper and lower back, which can lead to inefficient pedaling and a loss of power. Leaning forward with a neutral spine can help strengthen the lower back muscles and puts the glutes in a better positioning; both, of which, are important for good posture.
Helps Burn Calories
For every liter of oxygen you breathe in, you burn approximately 5 calories3. So, when you’re in the middle of an indoor cycling workout—breathing in and out heavily with your heart rate in the aerobic/anaerobic zone—you’ll be burning far more calories than you would at rest.
Just how many calories can you burn during a cycling workout, exactly? That figure depends on these factors: your weight, session time, and intensity. According to Harvard Health4, for example, a 125-person can burn roughly 210 calories in 30 minutes of moderate-level stationary cycling. Here’s a more detailed breakdown, per Harvard Health, of the calorie-burning possibilities based on specific body weights and speeds:
| 12-13.9 MPH (30 minutes) | 14-15.9 MPH (30 minutes) | 16-19 MPH (30 minutes) | 20+ MPH (30 minutes) | |
| 125-Pound Person | 240 calories | 300 calories | 360 calories | 495 calories |
| 155-Pound Person | 288 calories | 360 calories | 432 calories | 594 calories |
| 185-Pound Person | 336 calories | 420 calories | 504 calories | 693 calories |
Additionally, when you do a HIIT bike workout, you can increase the demand for oxygen after you’ve finished your workout. This is known as excess post-exercise oxygen consumption (EPOC). Essentially, this is the amount of oxygen required to restore your body to a resting state, and it requires that your body continues to burn calories for hours after your workout to achieve its goal.
RELATED: How Many Calories Do You Burn in a Day?
Easy on Your Joints
Whether it’s an upright or recumbent bike, indoor cycling is a lower-impact form of exercise in comparison to running outside or on a treadmill. If your knees or ankles are angry with you, cycling can be a great way to maintain or improve your cardiovascular fitness without placing too much stress on your joints.
Strengthens Your Core
To maintain a neutral spine and for your legs to pedal while leaning forward, your anterior core (rectus abdominis, obliques) and posterior core (lower back) are engaged isometrically. Indoor cycling can help strengthen core endurance, but this is not a substitute for more targeted core and ab exercises like planks or Russian twists.
Better Coordination
Staying upright on the bike, whether indoors or outdoors, can lead to improved arm-to-leg, feet-to-hands, and body-to-eye coordination. Plus, many classes found on Peloton and other cycling apps are choreographed by a personal trainer; this type of riding can help improve your coordination abilities between muscle groups when you’re riding to a beat.
Mental Benefits of Indoor Cycling
When it comes to the benefits of indoor cycling, many point to the physical rewards. However, the mind and the body are interconnected, and the mental health benefits of indoor cycling shouldn’t be downplayed. Here are two important mental benefits of indoor cycling.
Better Mood
A recent meta analysis5 of more than 1,000 studies has shown that a combination of cardio and strength training performed several times per week can help decrease depression and anxiety. Cardio exercise increases blood circulation6, including to the brain, as well as releases endorphins, which are the body’s feel-good hormones. Both of these factors have been proposed to contribute to improvements in mood.
Better Mental Fortitude
Few activities can build mental toughness quite like exercise. Pushing through physical discomfort during high-intensity indoor cycling can help strengthen your resiliency and help you develop the resolve to keep going in difficult times. This can have a positive carryover to other areas of your life where you’ll be able to face challenges with greater confidence.
RELATED: Exercise And Mental Health
Indoor Cycling Vs Outdoor Cycling—Which Is Better?
Should you stay inside or venture out into the elements? On one hand, indoor cyclists can go faster and longer because they don’t have to deal with environmental and physical factors like weather or uneven terrain. They also have complete control over their workout, as they can adjust the resistance and speed to their liking.
Conversely, outdoor cyclists are at the mercy of the road (or path, or hill) and Mother Nature. That said, some people prefer getting out of the house (or garage) and taking in the scenery and fresh air. You also have to factor in the safety risks of outdoor riding, which is why it’s important to invest in a high-quality bike helmet, cycling-specific lighting, and other add-ons.
So, if you’re on the fence between indoor and outdoor cycling, check out this comparison chart to see the upsides (and downsides) of both forms of cardio.
| Indoor Cycling | Outdoor Cycling | |
| Muscles Used | Quads, hamstrings, glutes, calves, and core | Quads, hamstrings, glutes, calves, core, plus arms and shoulders for balance and control |
| Benefits | – Low-impact – Easy to track metrics – Convenient – Weather-proof | – More mentally and physically engaging – Higher caloric burn potential due to terrain and wind changes – Improved bike handling skills – Mental health boost from being outdoors |
| Disadvantages | – Less full-body engagement – Can feel repetitive – Lacks fresh air and scenery | – Weather-dependent – Higher safety risk (falling, traffic, elements) – Requires more gear |
| Best For | Beginners and people with busy schedules | Adventure seekers, experienced riders, and those who enjoy being in nature |
Indoor Cycling Safety Tips
Taking a seat and pedaling away on a stationary bike sounds simple and safe. However, even seasoned cyclists know there are important protocols to follow before, during, and after your ride to ensure you stay healthy and motivated for the long haul. Implement these actionable safety tips to maximize your workouts and minimize your risk of injury.
- Consider your setup: Do you have sufficient space to fit your best exercise bike in your home gym, apartment, or room of choice? Make sure the ground is level, too, so the bike remains firmly in place during workouts. We also recommend placing your machine in an area with good ventilation or near an outlet to plug a fan in, so you can stay cool during your workout.
- Prioritize hydration: Don’t make the mistake of waiting until after your workout is over to finally reach for your water bottle. Hydrate before you begin your session, and have your beverage handy while you’re riding (that’s a no-brainer!) since dehydration can reduce your performance. You can also throw in your favorite electrolyte powder to help replenish key minerals lost through sweat.
- Learn your bike’s features: It helps to read the manual before your first ride, because not all exercise bikes are built the same. Some have digital magnetic resistance that you can change on a touchscreen. Others may have a built-in knob that you have to turn to adjust the resistance level. You want to know exactly how each component of your bike works, so you can pedal with confidence.
RELATED: How to Choose an Exercise Bike
Cycling Do’s and Don’ts
Seems pretty simple, right? You get on the bike and pedal. But, there are some simple do’s and don’ts to get the best out of your training.
Do: Warm Up
Warming up before any workout is needed to get your blood pumping and your muscles primed to help reduce your risk of injury. From jumping jacks to leg swings, implementing some of the best warm-up exercises into your pre-training routine can help set you up for success.
Don’t: Ride Without Resistance
When you’re cycling, you need to be in control of your bike and not the other way around. In riding without resistance, you risk losing control of your machine and increase your risk of injury. Always start with light to medium resistance to keep your muscles engaged, and adjust accordingly as you begin to stretch further into your prescribed routine.
Do: Set Up Properly
Getting the bike set up before you start can make all the difference in your comfort level and pedaling efficiency. Make sure the seat and handlebars are adjusted properly based on your height, and ensure that you know how to use the resistance mechanism before embarking on a workout.
Don’t: Rely on the Handlebars
Relying too heavily on the handlebars may put your upper body out of position, thus affecting your form. They are there for your balance—nothing more, nothing less. Instead, engage your core, keep your grip light, and relax your elbows and wrists.
Try This Cycling Workout for Beginners
Ready to ride? This beginner stationary bike workout alternates between low-, moderate-, and high-intensity pace levels and only takes 30 minutes to complete. Remember to listen to your body and make adjustments based on your fitness level.
| Time | Pace |
| 0:00 – 7:00 | Warm-up |
| 7:00 – 12:00 | Moderate |
| 12:00 – 14:00 | High Intensity |
| 14:00 – 16:00 | Moderate |
| 16:00 – 17:00 | Easy |
| 17:00 – 22:00 | Moderate |
| 22:00 – 25:00 | High Intensity |
| 25:00 – 30:00 | Moderate |
Benefits of Indoor Cycling: FAQs
Can you lose weight with indoor cycling?
Weight loss is all about being in a calorie deficit while retaining muscle mass and reducing stress. When all of your ducks are in a row, indoor cycling can help you burn calories before and after your workout (depending on your intensity). That said, it’s only part of the equation.
How long should you cycle indoors per day?
This is dependent upon the workout’s prescribed intensity. If you’re performing Tabata intervals, then 4 minutes two to three times each week should be enough. If you’re performing steady-state cardio, then anywhere from 15 to 60 minutes per day can be a good starting point. It always pays to mix up your intensity and time, as well, to avoid boredom and overuse injuries.
Is cycling good for belly fat?
It can be, but it’s only part of the solution. Indoor cycling, in combination with a calorie-controlled diet and resistance training to maintain muscle while dieting, can help you reduce body fat over time. Mixing between aerobic (15-60 minutes) and high-intensity (4-20 minutes) training can also prevent boredom, aid in recovery, and keep you focused.
However, spot treating belly fat is a fitness myth, according to Dr. Raj Dasgupta, M.D., FACP, FCCP, FAASM. “Fat loss happens all over the body,” he states, “Not just in one spot. A full-body workout and a healthy diet are both needed for effective and lasting fat loss.”
Is cycling better than the treadmill?
The benefits of exercise on a treadmill vs an exercise bike in terms of fitness and aerobic improvement are minor.
RELATED: Cycling vs Running
References
- Chavarrías, M., Carlos-Vivas, J., Collado-Mateo, D., & Pérez-Gómez, J. (2019). Health benefits of indoor cycling: A systematic review. Medicina, 55(8), 452. https://doi.org/10.3390/medicina55080452
- Muscella, A., Stefàno, E., & Marsigliante, S. (2020). The effects of exercise training on lipid metabolism and coronary heart disease. American Journal of Physiology-Heart and Circulatory Physiology, 319(1), H76–H88. https://doi.org/10.1152/ajpheart.00708.2019
- McCall, P. (2017, May 23). 5 things to know about metabolic equivalents. ACE. https://www.acefitness.org/resources/pros/expert-articles/6434/5-things-to-know-about-metabolic-equivalents/
- Harvard Health Publishing. (2021, March 8). Calories burned in 30 minutes for people of three different weights. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
- Health & Fitness Association. (n.d.). New report: Exercise plays key role in mental health & well-being. https://www.healthandfitness.org/new-report-exercise-plays-key-role-in-mental-health-well-being/
- Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a
