As a beginner, you might be asking, "How long is a good workout on a stationary bike?" The answer would be anything between 10 and 30 minutes a day. To start with, the focus should be on building your stamina for longer rides, rather than worrying about the intensity needed for burning calories.

He recommends cycling at a reasonable pace of 12-14 miles per day or about 84-98 miles per week to lose weight. But, if you are just starting out, it's important to listen to your body and avoid overexerting yourself—first aim for 5 miles a day, or about 35 miles per week.

The Timing. Adults between 18 to 64 years should perform moderate intensity physical activity for two and a half hours every week to stay fit. But if you are cycling, then you must do it for at least 30 to 45 minutes every day for shorter sessions or 2 to 3 times a week for longer sessions of a hour or more.

Biking is a top-notch cardio workout. You'll burn about 400 calories an hour. Plus it strengthens your lower body, including your legs, hips, and glutes. If you want a workout that's gentle on your back, hips, knees, and ankles, this is a great choice.