Cycling••2 min read
How Many Calories Do You Burn Biking for 20 Minutes?
Find out how many calories 20 minutes of cycling burns. Great for quick effective workouts.
20 minutes of cycling burns approximately 140 to 340 calories depending on your body weight and intensity. This is one of the most popular workout durations for effective calorie burning.
Quick Answer
| Intensity | Calories (70 kg rider) |
|---|---|
| Light (16 km/h) | 117 cal |
| Moderate (20 km/h) | 175 cal |
| Vigorous (25 km/h) | 278 cal |
Calories by Body Weight
| Body Weight | Light | Moderate | Vigorous |
|---|---|---|---|
| 55 kg | 92 cal | 137 cal | 218 cal |
| 65 kg | 108 cal | 162 cal | 257 cal |
| 75 kg | 125 cal | 188 cal | 297 cal |
| 85 kg | 142 cal | 213 cal | 337 cal |
Effective 20-Minute Workouts
- Steady state: Maintain moderate effort throughout
- Intervals: 4 x 4 min hard, 1 min easy
- Pyramid: 5 min easy, 10 min hard, 5 min easy
- HIIT: 10 x 1 min sprint, 1 min recovery
Calculate Your Exact Burn
Use our 20-Minute Cycling Calculator →