Five Miles on a Stationary Bike for Weight Loss

Five miles on a stationary bike can put you on the path to slow and steady weight loss. The number of calories you burn will vary based on how long it takes you to cycle five miles and the intensity of your workout.

Riding a stationary bike can be great exercise. (Image: Phawat Topaisan / EyeEm/EyeEm/GettyImages)


Riding for five miles on a stationary bike can help you burn calories and contribute to your weight loss goal. To reach a sustainable weight loss goal of one to two pounds per week, you may need to supplement your five miles with additional cardio or adjustments to your diet.

Average Time to Bike a Mile

The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity exercise each week for all adults. If you are aiming to lose weight, the recommendation is 300 minutes or more. This works out to 30 to 60 minutes of exercise per day, five days per week.

The amount of weight you lose depends on the number of calories burned. The speed and intensity at which you ride, along with your current body weight, determines the number of calories burned in a session.

A 30-minute bike ride is how many miles? If you are biking at a slow to moderate pace of 12 miles per hour, you will ride six miles in 30 minutes. A five-mile ride will take you only 25 minutes, just under the minimum recommendation of 30 minutes per day. Some people bike at a much faster speed, which burns more calories.


If you are just starting a new workout program, start slowly and pay attention to what your body tells you. Your body needs time to adjust to the new activity, and your muscles need time to strengthen and adapt. Pushing too hard, too fast may lead to injury.

Lose One Pound Per Week

To lose one pound per week, you need to burn 3,500 calories. A stationary bike is an excellent option for burning calories. You can cycle at any time, regardless of weather conditions, and you can increase the speed and difficulty of the workout to burn more calories.

Riding at a vigorous pace, a 125-pound person can burn 315 calories during a 30-minute session, while a 185-pound individual can burn 466 calories, advises Harvard Health Publishing. If you are just starting cycling, riding six miles during the 30-minute session may be vigorous exercise for you. If you are more fit, you may need to ride faster or increase the resistance settings on the bike to achieve vigorous exercise.

Five 30-minute workouts at this pace will not quite burn 3,500 calories. You can still achieve one pound of weight loss each week by extending your workouts to one hour or by reducing your caloric intake. Be sure to also include at least two sessions per week of strength training to round out your fitness routine.


Keep a food journal to determine how many calories you are currently consuming. Then begin making healthy substitutions and cutting calories to meet your weight loss goals. For example, you can start eating smaller portion sizes and switch to zero-calorie drinks.

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