Stationary Bike vs Burpee
Which one fits your Cardio workout plan?
Contents
Stationary Bike burns more per minute than Burpee — MET 7.5 vs 4. Compare intensity, joint impact, and form for both Cardio options.
Compare the benefits of Stationary Bike and Burpee and pick the one that fits your Cardio workout.
Stationary Bike vs Burpee: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Stationary Bike more often — 22,212 sessions compared to 1,237 for Burpee.
What most people do isn't always what fits you. Stationary Bike and Burpee differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Stationary Bike and Burpee Differ
| What differs | Stationary Bike | Burpee |
|---|---|---|
| Muscles worked | quads, hamstrings, glutes, and calves | chest, quads, abs, calves, and triceps |
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 22,212 sessions | 1,237 sessions |
How to Do Stationary Bike
Stationary Bike Muscles Worked: Cardio
Form
- 1. Adjust the height of the saddle so that the leg pressing the pedal does not fully extend and can be slightly bent.
- 2. Relax your shoulders and maintain a straight line with your back while shifting your center of gravity backward.
- 3. When pedaling, always keep your knees in a straight line and be careful not to let them drift outward.
- 4. To build thigh muscles, focus on the downward force in a vertical direction, and for smooth legs, apply pulling force to move the pedal before it reaches the bottom.
Coach's Tips
- Please be careful not to let your knees spread apart or come together.
For a full Stationary Bike guide with alternatives and benefits, see the Stationary Bike exercise guide.
How to Do Burpee
Burpee Muscles Worked: Cardio
Form
- 1. Sit upright and place your hands on the front of your feet.
- 2. Stretch your legs back to create a straight line with your body.
- 3. Bring your legs back together and return to the first position.
- 4. Stand up using your leg strength, raise your hands high, and jump.
Coach's Tips
- 1. Engage your abs to keep your lower back straight and prevent lower back pain, making sure your lower back does not arch.
- 2. Be careful not to let your knees come together inward, and if the impact of jumping is too much, just lift your heels.
For a full Burpee guide with alternatives and benefits, see the Burpee exercise guide.
Frequently Asked Questions
Which is better for Cardio, Stationary Bike or Burpee?
Planfit users log Stationary Bike more often — 22,212 sessions against 1,237 for Burpee. Both train Cardio, so pick the one that matches the equipment you have and the muscles you want to load.
Do Stationary Bike and Burpee work the same muscles?
Not quite. Stationary Bike loads quads, hamstrings, glutes, and calves, and Burpee loads chest, quads, abs, calves, and triceps.
What equipment do Stationary Bike and Burpee need?
Stationary Bike needs a machine, and Burpee needs bodyweight only.
Which is easier to start with?
Stationary Bike is the easier place to start. Move to Burpee once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
