Exercise bikes are ideal if you can't stand the repeated pounding of running on a treadmill; the bike challenges your cardiovascular system without the impact. How many calories you burn as you bike depends on multiple factors.
Basic Definition
The American College of Sports Medicine defines a moderate-intensity workout as something that elevates your heart rate and causes you to break a sweat, but still be able to carry on a normal conversation. According to Harvard Health Publications, half an hour of moderate-intensity stationary cycling burns 260 calories if you weigh 155 lbs.
Other Factors
How much you weigh affects your calorie burn. If you weigh 125 lbs., you'll burn 210 calories in the same time period described above. If you weigh 185 lbs., you'll burn about 311 calories, again according to Harvard Health Publications. Intensity matters too: Vigorous cycling can burn between 315 and 466 calories per 30 minutes, depending on your body weight.
Modifications
Even if you can't sustain a full 30 minutes of vigorous cycling, try spiking your moderate workouts with 30-second or 1-minute intervals of vigorous pedaling. You'll burn extra calories, and as you get stronger you can lengthen the vigorous intervals.
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