Cycling vs Treadmill for Weight Loss: Complete Comparison
Compare outdoor cycling and treadmill workouts for weight loss. Detailed analysis of calorie burn, MET values, convenience factors, and which is better for your goals.
Treadmill running burns approximately 25% more calories than cycling at moderate intensity due to full body weight support. A 70 kg person burns about 490 kcal/hour jogging on a treadmill versus 392 kcal/hour cycling at 16 km/h. However, cycling offers outdoor enjoyment and practical transportation benefits.
Choosing between cycling and treadmill for weight loss depends on your lifestyle, preferences, and fitness goals. Let's break down the science and practicality of each option.
Plan your weight loss with our Cycling Weight Loss Calculator or Treadmill Weight Loss Calculator.
Calorie Burn Comparison (70 kg / 154 lbs)
| Activity | MET Value | Calories/Hour |
|---|---|---|
| Treadmill walk 5.5 km/h (3.5 mph) | 4.0 | 280 kcal |
| Cycling 16 km/h (10 mph) | 5.6 | 392 kcal |
| Treadmill walk 6.5 km/h (4 mph) | 5.0 | 350 kcal |
| Cycling 20 km/h (12.5 mph) | 7.0 | 490 kcal |
| Treadmill jog 8 km/h (5 mph) | 7.0 | 490 kcal |
| Treadmill run 10 km/h (6.2 mph) | 8.5 | 595 kcal |
| Cycling 25 km/h (15.5 mph) | 9.0 | 630 kcal |
| Treadmill run 12 km/h (7.5 mph) | 10.5 | 735 kcal |
Why Treadmill Burns More Calories
Weight-Bearing Exercise
On a treadmill, you support and propel your full body weight. Cycling supports your weight on the saddle, reducing energy expenditure.
Impact Energy Demands
Each running stride requires absorbing and redirecting impact forces, adding to calorie burn. Cycling's smooth pedaling motion is more energy-efficient.
No Mechanical Assistance
Unlike a bike's gearing system that provides mechanical advantage, running relies purely on your muscles to generate forward motion.
Incline Options
Treadmill incline significantly increases calorie burn. A 10% incline can boost calories burned by 30-50%, exceeding most cycling scenarios.
When Cycling Burns More
Cycling can match or exceed treadmill calorie burn when:
- Racing or interval training - High-intensity cycling (30+ km/h) reaches 11+ MET
- Hill climbing - Uphill cycling dramatically increases energy demand
- Longer duration - A 2-hour bike ride burns more than a 45-minute run
- Comparing to walking - Moderate cycling beats treadmill walking
Advantages of Cycling for Weight Loss
Outdoor Experience
- Fresh air and changing scenery
- Mental health benefits from nature exposure
- Less monotonous than indoor exercise
- Explore new areas while exercising
Practical Transportation
- Commute to work by bike
- Run errands while exercising
- Double your activity time without extra scheduling
- Save money on fuel and transport
Joint Protection
- Non-impact exercise protects knees and hips
- Suitable for heavier individuals
- Better during injury recovery
- Sustainable for daily use
Social Opportunities
- Group rides and cycling clubs
- Family-friendly activity
- Can chat while riding (unlike intense running)
Advantages of Treadmill for Weight Loss
Weather Independence
- Train regardless of rain, snow, or heat
- Consistent conditions for every workout
- No safety concerns from traffic or darkness
- Available 24/7 at home or gym
Precise Control
- Exact speed and incline settings
- Programmable interval workouts
- Accurate distance and time tracking
- Reproducible workout conditions
Time Efficiency
- No travel to cycling routes
- Start and stop instantly
- Higher calories per minute
- Better for busy schedules
Multitasking
- Watch shows or movies
- Listen to audiobooks or podcasts
- Catch up on news or learning
- Makes time pass faster
Weight Loss Effectiveness Comparison
Weekly Scenario Analysis (70 kg person)
| Approach | Sessions | Total Time | Weekly Burn | Fat Loss/Week |
|---|---|---|---|---|
| Treadmill 5x 45 min jog | 5 | 3.75 hrs | 1,838 kcal | ~0.24 kg |
| Cycling 5x 45 min moderate | 5 | 3.75 hrs | 1,470 kcal | ~0.19 kg |
| Treadmill 4x 30 min run | 4 | 2 hrs | 1,190 kcal | ~0.15 kg |
| Cycling 4x 90 min moderate | 4 | 6 hrs | 2,352 kcal | ~0.31 kg |
| Bike commute 5x 30 min each way | 10 | 5 hrs | 1,960 kcal | ~0.25 kg |
The bike commute scenario shows how cycling's practical integration can lead to significant calorie burn without dedicated workout time.
Choosing Based on Lifestyle
Choose Cycling If You:
- Live in an area with good cycling infrastructure
- Can commute by bike to work
- Enjoy outdoor activities and exploration
- Have joint concerns or higher body weight
- Want exercise to feel like recreation
Choose Treadmill If You:
- Have unpredictable weather or unsafe cycling conditions
- Prefer indoor, climate-controlled exercise
- Have very limited time for workouts
- Want precise, programmable training
- Prefer multitasking during exercise
Combining Both for Best Results
A hybrid approach maximizes the benefits of each:
Sample Weekly Plan:
- Monday: Treadmill intervals 30 min
- Tuesday: Bike commute or outdoor ride 45 min
- Wednesday: Rest or strength training
- Thursday: Treadmill incline walk 40 min
- Friday: Long bike ride 90 min
- Saturday: Outdoor activity (either)
- Sunday: Easy recovery
This provides:
- Time-efficient high-intensity days (treadmill)
- Longer endurance sessions (cycling)
- Outdoor enjoyment and variety
- Reduced injury risk from varied activities
Equipment and Cost Considerations
Cycling
- Initial bike cost: $300-$3,000+
- Ongoing maintenance: $100-$300/year
- Gear (helmet, clothes, accessories): $150-$500
- No recurring fees (outdoor riding)
Treadmill
- Gym membership: $20-$100/month
- Home treadmill: $500-$5,000
- Minimal ongoing costs
- No weather gear needed
For budget-conscious weight loss, outdoor cycling after initial investment or a gym membership are cost-effective options.
Long-Term Weight Maintenance
Both activities support long-term weight maintenance effectively. Key factors:
- Enjoyment - Choose what you'll do for years
- Convenience - Remove barriers to exercise
- Consistency - Regular activity beats occasional intensity
- Variety - Combining both prevents boredom
Calculate Your Personal Plan
Your results will vary based on your weight, fitness level, and consistency. Use our calculators for personalized projections:
- Cycling Weight Loss Calculator - Plan your cycling-based weight loss
- Treadmill Weight Loss Calculator - Calculate treadmill calorie deficit
Both include BMR/TDEE calculations, weekly projections, and time-to-goal estimates.
The Verdict
Treadmill provides higher calorie burn per minute, making it ideal for time-efficient weight loss. Cycling offers practical integration into daily life and outdoor enjoyment, potentially leading to greater total weekly activity.
The best choice is the one you'll do consistently. If you dread the treadmill, you won't use it. If cycling to work makes exercise automatic, that consistency will drive results. Many successful weight loss journeys include both—use the treadmill when convenient, cycle when weather and schedule allow.