Stationary bikes—and the best cardio machines, in general—can crank up the intensity of your home gym, but there’s more than one type of exercise bike to get your gears going. We’re looking at two of the top contenders side-by-side for this spin bike vs exercise bike matchup. They’re both solid pieces of fitness equipment, but each is better suited to different fitness goals.
For a quick beginner comparison, a spin-style bike better mimics a road bike and typically offers a more realistic, intense ride. In contrast, the best exercise bikes provide a solid cardio workout, but rides are usually less intense.
The final decision on which bike to use comes down to the kind of workout you want, your fitness level, and your budget. Do you like the full-body workout intensity of a spin-style class for weight loss? Or, are your indoor cycling training goals more about getting your heart rate up to help improve your cardiovascular fitness while protecting your joints?
Keep reading for our expert guide to the subtle (and not-so-subtle) differences between these popular pieces of cardio fitness equipment.
Editor’s Note: While the terms “spin bike” and “spinning” are considered commonplace in the exercise bike industry, we acknowledge that these terms are trademarked and owned by Mad Dogg Athletics, Inc. Therefore, we will refer to these cardio machines as “spin-style bikes.“
What Are Spin Bikes?
Spin-style bikes have a streamlined design with the seat and handlebars at approximately the same height level. The design of this exercise equipment puts riders in a position similar to outdoor cycling. These bikes have heavy flywheels and clipless pedals, though the pedals can vary by model. You can swap out the pedals and saddles on many spin bikes for a more customized setup, as well.
A heavy flywheel creates realistic, intense resistance. When combined with a spin-style bike’s sturdy but sleek frame, riders can stand on these bikes to build more speed at higher resistance levels. Standing activates both your lower and upper body, resulting in a full-body workout and higher caloric burn. Some models even have decline, incline, and/or tilting features to make your workouts as realistic as possible (when compared to on-road cycling).
Spin-style bikes typically use magnetic resistance, which is quiet, smooth, and efficient. That said, there can be a short lag in resistance changes. The bike may have a set number of magnetic resistance levels or variable resistance controlled with a dial or lever.
RELATED: Best Exercise Bikes Under $500
The saddle (aka, seat) is typically thin with little padding, but some models do allow for alterations. The pedals may also be interchangeable with other types of pedals and/or shoes, but it varies by model. While most offer a clipless pedal system, some models also have a cage or strap for those who don’t have clipless shoes. Spin-style bikes typically include vertical and horizontal seats and handlebar adjustability for a more comfortable riding position.
Overall, spin-style bikes offer a more intense workout that is still low-impact. Many have a simple display that shows speed, distance, time, and watts for minimal riding distractions. Some models come with heart rate monitors or large display consoles where you can follow workout programs through integrated or third-party cycling apps. Apps may also offer a variety of other workout types, like HIIT, strength training, or interval training.
What Are Exercise Bikes?
These types of stationary bikes feature a seat set lower than the handlebars, creating an upright riding position. They have a seat with a back and the pedals in front instead of underneath the rider. (The best recumbent exercise bikes and air bikes also fall into this category.)
The riding position, combined with more expansive, cushioned seats (and sometimes seats with backs, as seen with recumbent bikes), creates a more comfortable ride that keeps the spine upright. However, some exercise bikes sacrifice workout intensity in favor of comfort.
Exercise bikes can have magnetic or friction resistance, though the resistance is generally lower than a spin bike because they have lighter flywheels. These bikes are made for low- to mid-intensity, low-impact workouts. However, you can crank up the resistance and push your speed to increase your intensity.
RELATED: Best Exercise Bike With Screen
As far as value, they range from inexpensive, foldable models to heavy-duty bikes with plenty of functionality by way of swiveling touchscreens and integrated fitness apps loaded with virtual courses, cycling classes, and off-bike workout routines. These models sometimes have adjustable handlebars with several handhold positions, too. You can adjust the bike seat height, but upright exercise bikes may have a seat that only allows for vertical adjustments rather than the distance from the seat to the handlebars.
Like most bikes, they’re gentler on joints. Additionally, this type of indoor bike may help reduce stress on your lower back1 when compared to other forms of cardio. That said, remember that back pain varies and depends on the seat position, handlebar position, and preferred riding position. Finally, you may not have the option to stand, which means you’re less likely to engage your full body when in the throes of a ride.
Differences Between a Spin Bike and an Exercise Bike
The differences between these types of bikes are subtle in some cases and more evident in others. However, both silhouettes can change your workout intensity and the types of workouts you can do.
| Exercise Bike | Spin Bike | |
| Average Cost | $1,409 | $1,000 to $1,500 |
| Muscles Targeted | Quads, hamstrings, calves, core | Quads, hamstrings, calves, core, deltoids, traps, rhomboids |
| Ideal User | Beginners, people recovering from injury, those looking for low-impact cardio | Cyclists, HIIT enthusiasts, experienced riders |
| Workout Goals | General fitness, weight loss, injury rehabilitation | Performance training, endurance, high-intensity workouts |
| Riding Position | Upright or recumbent | Forward-leaning, road-bike style position |
| Pedals | Standard flat pedals | Toe cages or clip-in/SPD-compatible pedals |
Average Cost
How much should you expect to pay for an exercise bike? After testing more than 50 models, our team calculated the average price to be around $1,409. Of course, that figure could be higher (or lower) depending on the type of features you want.
For example, the NordicTrack X24 Bike costs roughly double the median price tag due to its 24-inch pivoting touchscreen, iFIT integration, and SmartAdjust technology. Conversely, the Sunny Health and Fitness Indoor Cycle Bike SF-B1002 is more of a bare-bones build that comes in at a budget-friendly price point of about $320.
Spin-style bikes generally fall within the same price range, with many high-quality models landing between $1,000 and $1,700. The Peloton Cross Training Bike is a tech-driven model that costs $1,695 (plus the required Peloton membership). You can also find cheaper alternatives that don’t offer the same type of gamified experience, such as the Freebeat Boom Bike.
Muscles Targeted
Both types of bikes will activate your lower body, with the quadriceps and the hamstrings2 being the primary movers. However, the calves, as shown in a 2017 study published in the Journal of Experimental Biology3, and the glutes, as shown in a 2019 study published in the Journal of Electromyography and Kinesiology4, are also involved when riding either type of stationary bike.
There’s some variation in the workload of each muscle group based on the seat and handlebar height, and whether or not you’re seated or standing. That said, you’re more likely to stand on a spin-style bike, activating your upper body more, as shown in a 2019 study published in Research Quarterly for Exercise and Sport5. This level of activation gives you the option of full-body workouts and the potential to increase your caloric burn.
RELATED: Activities That Burn the Most Calories
Ideal User
Stationary bikes—spin-style, exercise, or other—are fairly simple to use. They can be a good option for regular exercise for people with balance problems or joint issues. However, when strictly comparing these types of bikes, exercise bikes are generally easier to use than spin-style bikes. This also makes them better-suited for older adults, with recumbent bikes and their horizontal body positioning being the most accommodating.
Meanwhile, spin-style bikes can appeal to fitness enthusiasts who enjoy intense rides that mimic real-road conditions. They’re particularly useful for preparing for outdoor competitions, especially if you don’t want to deal with the weather elements during training.
RELATED: Stationary Bike Workout For Beginners
Workout Goals
Obviously, both spin-style and traditional exercise bikes can work well for general fitness and to help you achieve weight loss goals. However, spin-style bikes aren’t for casual riders who want to relax and pedal away. Rather, they’re more of a useful tool for improving your cardiovascular fitness, overall endurance, and cycling performance. In general, they’re utilized for high-intensity workouts more so than exercise bikes.
Riding Position
By design, spin-style bikes have seats and handlebars close to or at the same level height-wise. However, riding can lead to lower back pain if the handlebars are too low⁶ (or the seat is too high). Some spin-style bikes offer different handhold positions and four-way handlebar and seat adjustments, so you can vary your riding position.
A spin-style bike’s heavier flywheel also takes more effort to pedal, whether going low and slow or breaking a land speed record. A smaller seat (though you can usually swap them out) and a forward-leaning riding position are other factors that can make a spin-style bike more difficult to ride.
Exercise bike handlebars are higher than the seat, putting the rider in an upright position,which can be gentler on the lower back. These types of bikes don’t usually have handlebar adjustability, though the seat height and (sometimes) horizontal position are often adjustable.
Pedals
Spin-style bikes typically feature clipless pedals that allow riders to secure compatible cycling shoes directly to the pedal for a more efficient power transfer. Some users may find clipless systems difficult to mount or dismount at first, though many spin-style bikes offer dual-sided pedals with both clipless bindings and toe cages.
Traditional exercise bikes are more likely to use toe cages or adjustable straps that don’t require specialized cycling shoes. These pedal systems are generally more beginner-friendly and convenient for households where multiple users may share the bike. However, riders seeking a more authentic road-cycling experience may prefer the stability and efficiency of clipless pedals.
How To Choose Between a Spin Bike and an Exercise Bike
Choosing between a spin-style bike and an exercise bike comes down to your health factors and fitness goals. If you’re still on the fence, though, follow these recommendations so you get the right set of wheels:
Choose a Spin-Style Bike If…
- You want intense workouts aimed at cardiovascular conditioning
- You’re training for outdoor cycling or want to mimic real-road conditions
- You enjoy instructor-led classes and connected training experiences
Choose an Exercise Bike If…
- You’re new to fitness or want straightforward, low-impact cardio
- Comfort is your top priority; the upright riding position and larger bike seat can provide better support
- You’re recovering from an injury
Spin Bike Vs Exercise Bike: Final Thoughts
While spin-style bikes are better for high-intensity workouts, your speed and resistance levels can create a solid workout of any level, no matter which bike you ride. Take a good look at your goals, and keep the following in mind:
- Spin-style bikes better mimic a road bike in riding position and workout intensity.
- Exercise bikes can be more comfortable, especially if you have little cycling experience.
- You can stand on a spin-style bike for an intense, full-body workout.
- Both types of bikes may have a heart rate monitor with integrated workout options, but spin-style bikes are more likely only to have a small display with basic training metrics.
- Spin-style bikes tend to cost more than the average exercise bike
Spin Bike Vs Exercise Bike: FAQs
Does a spin bike burn more calories than an exercise bike?
Calorie burn depends on many factors, like size, weight, speed, and resistance level. Consequently, you can do a high-intensity workout on either type of bike. But a spin-style bike’s option to stand and do a full-body workout makes it easier to burn more calories.
Is 20 minutes on a spin bike enough?
The Centers for Disease Control and Prevention (CDC)⁷ recommends 150 minutes of moderate-intensity exercise (or 75 minutes of vigorous-intensity exercise) per week.
So, doing 20 minutes a day on the spin-style bike may be enough, depending on your intensity. Look at how many minutes you’re racking up throughout the entire week, and keep tabs on how hard you’re working.
Can you use a spin bike as a normal exercise bike?
You can use a spin-style bike as a normal exercise bike. Most have adjustable handlebars and seats, too, so you can find a comfortable riding position closer to an exercise bike’s upright position. A spin-style bike with a flywheel might be harder to activate than an exercise bike, but you can cycle at any speed you want.
References
- Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016 Apr 25;4(2):22. doi: 10.3390/healthcare4020022. PMID: 27417610; PMCID: PMC4934575.
- Rendos, NK, et al. (2015). Interactive Effects of Body Position and Perceived Exertion During Spinning Exercises. The Journal of Strength and Conditioning Research. 29(3): 692-699. DOI: 10.1519/JSC.0000000000000699
- Dick, TJM, et al. (2017). Comparison of human gastrocnemius forces predicted by Hill-type muscle models and estimated from ultrasound images. Journal of Experimental Biology. 220(9): 1643-1653. https://doi.org/10.1242/jeb.154807
- Ando, R, et al. (2019). Neuromuscular activation of the knee and hip extensor muscles during high-intensity interval and moderate-intensity constant cycling. Journal of Electromyography and Kinesiology. 44: 64-69. https://doi.org/10.1016/j.jelekin.2018.11.012
- Sepp, T., et al. (2019). Upper body posture and muscle activation in recreational cyclists: Immediate effects of variable cycling setups. Research Quarterly for Exercise and Sport. 91(2): 298-308. https://doi.org/10.1080/02701367.2019.1665620
- Streisfeld, G. M., Bartoszek, C., Creran, E., Inge, B., McShane, M. D., & Johnston, T. (2017). Relationship Between Body Positioning, Muscle Activity, and Spinal Kinematics in Cyclists With and Without Low Back Pain: A Systematic Review. Sports Health. 9(1), 75-79. https://doi.org/10.1177/1941738116676260
- Centers for Disease Control and Prevention. Adult Activity: An Overview. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
