Is 20 Minutes on a Stationary Bike 4 Times a Week Enough Exercise?

While exercising for 80 minutes a week provides some benefits, the Physical Activity Guidelines for Americans from the U.S. Department of Health & Human Services (HHS) recommends that adults exercise at a moderate intensity for at least 150 to 300 minutes a week. Cycling on a stationary bike is considered a moderate-level aerobic exercise.

Exercising for 20 minutes, four times a week, on a stationary bike is a good start, but it’s better if you can work out for longer. To maintain a four-day-a-week schedule on an exercise bike, you should work out for a minimum of 40 minutes each time. Aim for 75 minutes each workout to reach a goal of 300 minutes a week.

Exercise Regularly

The average adult needs a certain amount of exercise each week. This amount is based on the intensity level of the activity.

When exercising on a stationary bike, aim for about 40 minutes of moderately intense cardio four days a week. If you want to keep your stationary bike workout shorter, you can also reach your goal by filling up the rest of your week with other aerobic activities, such as brisk walking, playing basketball, and dancing.

You can also shorten your workouts by increasing their intensity. Joining a group cycling class can help with this. When you increase the intensity of your workout from a moderate to a vigorous level, the recommended number of hours is cut in half.

If you’re pedaling at a higher intensity on a stationary bike, you’ll only need to pedal for 20 minutes a day for four days to reach HHS’s recommendation of 75 minutes each week.

Check Your Heart Rate

You can gauge the intensity of your workout by checking your heart rate. For an activity like cycling on a stationary bike to be considered vigorous, your target heart rate typically must reach between 70 and 85 percent of your maximum heart rate, according to the American Heart Association.

Maximum heart rate is about 220 beats per minute minus your age, so someone who is 45 years old has a maximum heart rate of approximately 175 beats per minute. In this situation, sustaining a heart rate of 122 to 149 beats per minute for four 20-minute sessions on a stationary bike meets your cardio needs for the week.

You Need Strength Training

According to the Physical Activity Guidelines for Americans, cardio is only a portion of the weekly recommendation. You also need strength training each week.

Aim to work all your major muscle groups two times a week. Each activity should consist of at least 8 to 12 repetitions per set, and you can add more sets to make the workout more effective. Lifting weights, using resistance bands, or taking part in a kettlebell workout twice a week can meet this recommendation.

Weight Loss Goals

If your goal for exercise is weight loss, four 20-minute sessions can help you shed pounds, but progress may be slow. If you weigh 155 pounds and cycle on a stationary bike at a vigorous level, you’re burning about 9 calories per minute, according to Harvard Health Publishing. After 20 minutes, you’ve racked up a total of 180 calories. Doing this four times a week equates to 720 calories.

For you to lose 1.5 pounds each week, you must generate a deficit of 500 to 750 calories every day, according to Mayo Clinic. Raising your activity level by increasing the length or intensity of your workouts may help increase the amount of weight you lose each week.