Difference in Calories Burned Between a Stationary Bike & a Regular Outdoor Bike

Exercising on a bike provides an excellent cardiovascular workout while reducing the amount of stress on your joints. Although the muscles used while biking on a stationary bike are the same as those used while biking outdoors, stationary bikes may provide a slightly less strenuous workout because they eliminate the effects of terrain and wind resistance. Both are excellent forms of exercise, however, as long as you push yourself.

  1. Comparison of Calories Burned

    • As is the case with any form of exercise, the amount of calories burned depends on factors like bodyweight and the intensity of the exercise. Light biking outdoors, between 10 and 12 miles per hour, burns around 350 calories per hour for a 130-pound person. By comparison, light stationary biking burns around 325 calories per hour for the same person. Moderate outdoor biking, between 12 and 14 miles per hour, burns 472 calories per hour for a 130-pound person, but only 413 calories for the same person biking moderately hard on a stationary bike.

    Differences in Calories Burned

    • In general, biking outdoors burns slightly more calories than biking on a stationary bike -- for three reasons. First, biking outside often means tackling hills occasionally; compared to a stationary bike in the gym, these outdoor hills demand more effort from the average rider. Secondly, when biking outside, moving forward generates some wind resistance, which increases the force necessary to move forward. Finally, biking outside often involves changes in terrain, and less steady ground can increase the force needed to maintain the same velocity.

    Spinning Classes

    • One exception to the "outdoor biking burns more calories than stationary biking" rule is Spinning, or indoor cycling classes. Spinning classes are taught by instructors who are focused on giving all participants a challenging workout. The bikes are designed to produce an intense workout that takes advantage of the indoor setting by allowing riders to focus on training and mindset. Instructors coach participants on how to use the resistance knob on the bike to increase the amount of effort needed to pedal. These classes often achieve a higher heart rate and burn as many or more calories than biking outdoors.

    Calories Burned and Weight Loss

    • When comparing modes of exercise, it can help to know the relationship between calories burned and weight lost. Losing 3,500 calories is equal to approximately one pound of fat. However, if you burn 3,500 calories via exercise, you may not lose an actual pound because the exercise builds muscle mass, which affects the results you see on the scale.