Cycling is a great activity that can help you stay fit and lose weight. But how much time is appropriate for cycling each day?

Riding for 30 minutes three to four times a week can help accelerate your weight loss and significantly improve your fitness levels. 30 minutes of moderate-intensity cycling 4 times a week can burn about 1.3 kg of fat per month.

30 Minutes to Bike and Lose Weight

The average person burns about 400 to 700 calories riding a bicycle for half an hour under average riding conditions. In order to lose 1 pound of fat, you need to burn 3600 calories, which is equivalent to 5 to 7 hours of moderate cycling.

Riding more than 3 or 4 times a week can be challenging for beginners. It is recommended that you start with fewer rides and slowly increase the intensity as your knees and joints adapt.


How far can you ride in 30 minutes?

Most new cyclists can cover 8-10km in 30 minutes. Ride at an average speed of 19-26 km/h on a flat road. As the weather and terrain change, so will the average speed and distance traveled.

If you’re cycling in the city, you also need to consider traffic.

The following factors can affect your speed, in order of importance:

your fitness level


headwind or crosswind

bike type

tire width and pressure

How Fast Does Your Performance Improve After 30 Minutes of Ride?

Unfit individuals may feel the need to take a break after riding for 10-15 minutes. If you fall into this category, there is no shame in it, and no need to panic or throw in the towel prematurely.

If you can only ride 10-15 minutes without a break at first, and you ride the bike 2-3 times a week, within three weeks you’ll be able to ride 30 minutes without any problem. Your fitness level will increase exponentially in the beginning.

After a month of regular cycling, you’ll feel energized and fit enough even on moderately difficult climbs, and you’ll also notice a big boost to your health in other areas (such as when climbing stairs and not out of breath).

How often should you ride?

You should start out cycling 2-4 times a week depending on your current fitness level. Riding less than twice a week won’t get your muscles going enough, and starting out more than 4 times a week will initially take its toll on your body too much.

Remember that a new rider’s muscles and joints need time to get used to riding and they need time to recover.

Experts recommend 30 minutes of cardiovascular exercise at least five times a week to maintain a healthy lifestyle. So cycle 5 times a week, and of course, any combination of cycling, running, and walking.

The most important thing is to find something you enjoy doing and something that keeps you fit, and cycling is definitely a good choice.