When it comes to aerobic exercise, cycling and walking stand out as popular, low-impact options that provide significant health benefits. Whether you’re new to working out, dealing with an injury, or simply want to improve your fitness routine, both activities offer accessible choices. If you’re considering which one is the best fit for your lifestyle and fitness goals, it's important to weigh the differences between the two.
Cycling—especially on an e-bike—has become an increasingly popular option. With an electric boost, e-bikes offer a way to cycle longer distances with less strain, making them a viable option for those who might not be able to ride a traditional bike for extended periods. On the other hand, walking is an exercise that requires minimal investment: all you need is a good pair of shoes and the determination to get moving.
In this guide, we’ll break down how these two activities compare in terms of calories burned, muscle engagement, strength development, and more, helping you decide which is the better workout for your needs.
Which Burns More Calories?
When comparing the calorie burn of cycling (or e-biking) and walking, several factors come into play, such as intensity, speed, and duration. Let’s take a look at how many calories a 150-pound person burns in a 30-minute session of each activity:
| Intensity | E-Bike (calories and speed) | Walking (calories and speed) |
|---|---|---|
| Light | 240 calories – 10–11.9 mph (16–19 km/h) | 154 calories – 3.5 mph (5.6 km/h) |
| Moderate | 285 calories – 12–13.9 mph (19.3–22.4 km/h) | 179 calories – 4.0 mph (6.4 km/h) |
| High | 357 calories – 14–15.9 mph (22.5–25.6 km/h) | 250 calories – 4.5 mph (7.2 km/h) |
As shown in the table, e-biking tends to burn more calories than walking, especially as speed and intensity increase. The added motor assistance on an e-bike allows you to cover more distance with less effort, meaning that for the same time period, you’ll typically burn more calories. If you’re looking for a quick calorie-burning workout, cycling (or e-biking) might be the better choice.
Also read: Are Electric Mountain Bikes Worth It? Everything You Need to Know
Fat Burning: Which Is More Effective for Weight Loss?
Weight loss comes down to one simple equation: burning more calories than you consume. E-biking and walking both provide opportunities to burn calories, but e-biking tends to burn more in less time.
However, while cycling may be better for short-term calorie burn, walking has its own advantages when it comes to long-duration fat burning. It’s easier to maintain a steady pace in walking, keeping you in the optimal fat-burning zone for longer periods. If you enjoy the activity and can stick to a regular routine, both exercises can contribute significantly to weight loss.
Which Works Muscles Better?
Both e-biking and walking engage many of the same muscles, such as the glutes, calves, and hamstrings, but the intensity at which these muscles work differs.
With e-biking, the motor assists in propelling you forward, which can reduce the load on your legs, especially on flat terrain. However, when you tackle hills or use higher power settings, e-biking can significantly increase muscle activation. Pedaling at higher intensities, even with an electric boost, requires more force from the quadriceps, glutes, and hamstrings.
Walking, especially on inclines or uphill, demands more engagement from the calves, glutes, and hamstrings. The intensity of muscle work increases when walking faster or on hilly terrain. While both activities activate similar muscle groups, e-biking, with its ability to add resistance (via steeper inclines or higher power settings), may lead to more muscle engagement overall.
Which Builds More Strength?
Research shows that both walking and e-biking can help with muscle strength, though the results vary depending on intensity and frequency.
For older adults, studies have shown that cycling—especially on an e-bike, which reduces strain—can lead to improved muscular strength and hypertrophy. Younger adults may need to cycle at a higher intensity to see similar benefits. In contrast, walking is more likely to contribute to bone density and joint strength, especially for those who are sedentary or have osteoporosis.
For younger individuals looking to build strength, cycling may be more effective, especially if you increase resistance through terrain or e-bike settings. Walking is excellent for overall mobility and bone strength, but it generally requires more effort or time to produce strength-building effects.
Also read: Electric Bikes vs Electric Scooters: Which One Should You Choose?
Also read: 4 Fitness Benefits of E-Bikes
Environmental and Mental Perks
Beyond physical health, both cycling (especially on an e-bike) and walking have benefits for your mental well-being and the environment. Engaging in either activity helps release endorphins, reduce stress, and improve mood, which is why both are considered forms of active meditation.
From an environmental standpoint, both walking and e-biking offer significant reductions in carbon footprints compared to driving. E-bikes, in particular, provide a sustainable transportation option, reducing air and noise pollution. Using a bike for short commutes or errands is a simple yet effective way to contribute positively to the environment.
Which Is Better for Those With Injuries?
E-biking and walking both offer lower-impact alternatives to more strenuous activities like running. But which is better for those with injuries?
E-biking tends to be easier on the joints, especially when you use the motor assistance. For people with knee or hip pain, cycling can be gentler than walking, which is weight-bearing and can put more pressure on the joints.
However, walking has been shown to help alleviate lower back pain in some individuals. It’s a low-impact activity that doesn’t require special equipment, and it can be done at your own pace. For joint pain, like knee osteoarthritis, both activities are beneficial, but depending on the severity, one might be more comfortable than the other.
Always consult with a healthcare professional to determine which exercise suits your specific injury.
Maximizing Your Results
To get the most out of either walking or e-biking, consider using specific techniques to increase the intensity of your workout.
For walking, adding inclines, such as hills or treadmill incline settings, can significantly increase your calorie burn. Introducing intervals (e.g., walking briskly for 1 minute, then recovering for 2 minutes) can also keep your heart rate elevated and improve cardiovascular health.
For e-biking, incorporating higher resistance settings or tackling steeper inclines can provide a strength-building challenge. You can also incorporate interval training on your e-bike, alternating between sprints and recovery periods to maximize calorie burn.
Who Should Benefit From Each?
E-biking benefits individuals who:
- Have limited time to exercise
- Prefer a faster-paced workout
- Want to build lower-body strength without high-impact stress on the joints
Walking benefits individuals who:
- Are just starting an exercise routine
- Have specific needs for weight-bearing exercise (e.g., osteoporosis)
- Don’t have the budget to invest in a bike and gear
How to Choose Between Walking and E-Biking
Choosing between walking and e-biking ultimately depends on your personal preferences, physical condition, and goals. Both activities offer significant health benefits, but one might be better suited for your lifestyle.
If you enjoy being outdoors and want an effective workout without high-impact strain, either walking or e-biking can work for you. E-bikes offer more versatility in terms of speed and intensity, but walking is simpler and requires no equipment.
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The Bottom Line
Both walking and e-biking are great options for improving your fitness, burning calories, and maintaining a healthy lifestyle. E-biking might be more time-efficient and strength-building, while walking offers a simple, accessible option for bone and joint health.
No matter which you choose, the important part is staying active. Find the exercise that you enjoy most and stick with it for long-term health benefits.
Frequently Asked Questions
Q: Does cycling burn more calories than walking?
A: Yes, e-biking generally burns more calories than walking, especially at higher intensities.
Q: How long should I walk or bike to see results?
A: Aim for 150 minutes of moderate activity each week to start seeing results.
Q: Can I combine walking and cycling in my workout routine?
A: Yes! Combining both activities can give you the best of both worlds—calorie-burning cycling and fat-burning walking.
Q: Which is better for beginners – walking or cycling?
A: Walking is more beginner-friendly, but e-biking can be more comfortable for those with joint pain or who need low-impact exercise.
Q: What equipment do I need for walking vs. cycling?
A: Walking requires only shoes, while e-biking needs a bike, helmet, and possibly other accessories.
Q: What’s the equivalent of 10,000 steps in cycling?
A: 10,000 steps are roughly equal to 30-45 minutes of moderate e-biking.
