Using an under the desk pedal exerciser while working is a great way to increase your daily activity and burn extra calories. But how many calories can you really expect to burn? The number of calories burned depends on several factors.
Calories Burned Per Hour
Most under the desk pedal exercisers allow you to pedal at a rate of 20-80 RPM (revolutions per minute). At a moderate pace of 50 RPM, you can expect to burn approximately 125-150 calories per hour. Here’s a quick overview:
- At 20 RPM, you’ll burn ~50 calories per hour
- At 35 RPM, you’ll burn ~75 calories per hour
- At 50 RPM, you’ll burn ~125 calories per hour
- At 80 RPM, you’ll burn ~200 calories per hour
So pedaling at a leisurely 20 RPM throughout an 8-hour workday would add up to about 400 extra calories burned. But picking up the pace to 50 RPM would burn closer to 1,000 calories!
Your Weight
The number of calories you burn pedaling depends largely on your body weight. The more you weigh, the more calories you’ll burn:
- A 120 lb person will burn ~90 calories per hour at 50 RPM
- A 150 lb person will burn ~110 calories per hour at 50 RPM
- A 180 lb person will burn ~135 calories per hour at 50 RPM
- A 220 lb person will burn ~165 calories per hour at 50 RPM
As you can see, weight can have a big impact on calorie burn. But even for lighter individuals, using a pedal exerciser under your desk can lead to hundreds of extra calories burned per day.
Intensity
Pedaling intensity also affects calorie burn. The faster you pedal, the more calories you’ll burn:
| Intensity (RPM) | Calories Burned (per hour) |
|---|---|
| 20 RPM (light intensity) | 50 calories |
| 35 RPM (moderate intensity) | 75 calories |
| 50 RPM (vigorous intensity) | 125 calories |
| 80 RPM (high intensity) | 200 calories |
As you can see from the table, doubling your pedaling speed from 20 to 40 RPM almost doubles the calories burned. The harder you pedal, the more calories you’ll burn.
Duration
How long you pedal also affects total calorie burn. Pedaling for longer periods will result in more calories burned. For example:
- Pedaling at 50 RPM for 30 minutes burns ~65 calories
- Pedaling at 50 RPM for 1 hour burns ~125 calories
- Pedaling at 50 RPM for 2 hours burns ~250 calories
- Pedaling at 50 RPM for 4 hours burns ~500 calories
So on days when you’re extra busy at work, pedaling consistently throughout the day can really add up in extra calories burned.
Comparison to Other Exercises
How does pedaling under your desk compare to other forms of exercise in terms of calories burned? Here’s a quick look:
| Exercise | Calories Burned (30 minutes) |
|---|---|
| Walking (3.5 mph) | 85 calories |
| Pedaling (50 RPM) | 65 calories |
| Jogging (5 mph) | 205 calories |
| Biking (12-14 mph) | 260 calories |
As you can see, pedaling under your desk burns fewer calories than higher intensity exercises like jogging or biking. But it burns about the same or slightly less than a moderately paced walk. And it requires zero extra time out of your day!
Weight Loss Benefits
While pedaling under your desk won’t lead to dramatic weight loss on its own, the extra calories burned can really add up over time:
- Pedaling 50 RPM for 4 hours per day would burn ~500 extra calories.
- 500 extra calories per day results in 3,500 extra calories per week.
- Burning an extra 3,500 calories per week could result in about 1 lb of weight loss per week.
- Pedaling just 30 minutes per day at 50 RPM would lead to about 5 lbs of weight loss over 3 months.
So while it’s no magic bullet for weight loss, using an under the desk pedal exerciser can support a calorie deficit to promote slow and steady fat loss over time.
Other Benefits
Beyond just calorie burn, using a pedal exerciser at your desk has many other benefits:
- Increases physical activity and reduces sedentary time
- Engages your leg muscles to build strength and endurance
- Improves posture and core activation
- Boosts mood through release of endorphins
- Enhances focus and concentration
- Lowers stress and anxiety
And it requires no extra time commitment, allowing you to exercise right at your desk as you work!
Choosing an Under Desk Pedal Exerciser
If you’re considering getting a pedal exerciser for your workspace, look for one with the following features:
- Adjustable resistance – Allows you to make pedaling harder or easier
- LCD display – Tracks metrics like time, speed, distance traveled, and calories burned
- Quiet operation – Won’t disturb coworkers in close proximity
- Compact size – Fits under your desk without getting in the way
- Textured pedals – Keeps your feet from slipping off
Quality under the desk pedal exercisers range from $50-150. Investing in one can be a great way to boost your daily activity and burn extra calories.
Safety Tips
While pedal exercisers are low impact, it’s important to use them safely:
- Start slow and gradually increase your pace and resistance
- Avoid overexerting yourself or pedaling too quickly
- Take regular breaks from pedaling to avoid muscle fatigue
- Make sure your posture is upright and your core is engaged while pedaling
- Consider switching legs periodically to balance muscle use
- Stay well hydrated and fuel your body properly
If you experience any pain, shortness of breath or dizziness while pedaling under your desk, stop immediately and consult your doctor. When used properly, pedal exercisers can be a safe and effective way to boost activity.
The Bottom Line
Using an under the desk pedal exerciser can be an easy way to burn extra calories throughout your workday. At a moderate 50 RPM pace, you can expect to burn around 125 calories per hour. Exact calorie burn will vary based on your weight, pedaling intensity and duration.
While pedal exercisers won’t produce dramatic weight loss, they can create a small daily calorie deficit to support gradual fat loss over time. They also provide many other physical and mental health benefits.
Adding an under the desk pedal exerciser to your workspace is an easy way to fight sedentary time and lead a more active lifestyle.
