Are 30 Minutes on the Exercise Bike Good?

Deciding on the amount of time to spend on an exercise bike depends on a lot of factors. Though you can spend as much time as you wish or as much as your body can accommodate, experts recommend spending many shorter sessions instead of few longer sessions. So, are 30 minutes on the exercise bike good?

Well, in this post, I’ll tell you what 30 minutes on an exercise bike can do to your body and how many of these sessions are enough for different categories of cyclists.

Are 30 Minutes on the Exercise Bike Good?

30 minutes of biking is generally good for cyclists. A moderate ride for 3o minutes on your exercise bike can burn up to 260 calories per session if you are medium-weight (155lbs). However, you can burn more calories within 30 minutes by modifying your exercise bike’s resistance to increase the workout intensity.

According to a Harvard Health study, the workout becomes more challenging at a higher intensity, but you burn more calories – up to 390. The least sessions per week should be three, but it majorly depends on your training goals. Beginners are fine with a few 30 minutes sessions. But it’s important to gradually increase the intensity and number of sessions per week as your body acclimates to cycling.

What do 30 minutes of biking do?

30 minutes of biking keeps your body in shape, boost your immunity, and manages your weight. Most of the changes you experience depend on your workout intensity, resistance, and weight. On average, you can burn 200 calories. However, with high-intensity cycling, the amount of calories burnt goes even higher.

Biking builds and strengthens leg muscles, manages daily stress, and improves cardiovascular health. A Cleveland Clinic study indicates that consistent riding may lower blood pressure and improve lung function.

30 minutes on an exercise bike a day

A stationary bike is great to boost your cardio and embark on your fitness journey. Spending at least 30 minutes on a stationary bike, especially for beginners, motivates you to keep working out and provides the same cardio benefits as using a treadmill, elliptical machines, or walking outside.

For beginners, start with a few minutes and increase your time slowly. Find a pace or resistance level you can handle and increase intensity slowly to avoid burnout. Perform this exercise routine about three times a week and rest a day between the workouts. Also, don’t forget to stretch and warm up before you jump on your stationary bike.

30 minutes on exercise bike distance

At a slow pace, 30 minutes cover approximately 6 miles per cycling session. You can also take 25 minutes and cover a five-mile distance on average. Some expert riders pedal faster to burn at least 315 calories for a 125-pound person, while a heavier 185-pound rider can burn 466 calories.

Depending on your goals, you can increase your speed and resistance levels to lose a pound every week. To keep the lost weight away, remember to supplement your cardio with a healthy diet.

Are 20 minutes on an exercise bike enough?

For a beginner, 20 minutes is enough, but you need to increase gradually to the recommended 30 minutes workout. You can progress by adding a five-minute session with three minutes of medium intensity and two minutes of high resistance.

Do this for a week until your legs get used to the level. Keep increasing the time and take a short break until you reach 30 minutes workout. You can add other exercise routines to build leg strength to hit the recommended target easier and faster.

See Also: Are 20 Minutes on an Exercise Bike Enough for Weight Loss?

How long is a good workout on a stationary bike?

The recommended time on a stationary bike is 30 to 40 minutes, at least three to five days per week. If you’re an expert or pro athlete, you can ride for an hour daily. Although riding an indoor bike is different from an outdoor bike, you can still enjoy the health benefits it offers at your comfortable time. In the long term, you’ll see the wonderful results you’re targeting without ever leaving your home.

How long does it take to ride a stationary bike for 1 mile?

Most stationary bikes come with a built-in speedometer, distance calculator, and a clock. If you find a simple or older model, miles aren’t calculated. This means you need to figure out the time spent and speed to determine the distance covered. Here’s how to do the calculations yourself.

D= Time/ Speed

  • Suppose your speed is 10 miles per hour (convert hours to minutes)

60 minutes= 1 hour

  • If your speed is 10 miles per hour, then

60 minutes /10 miles

  • This means 6 miles per mile
  • Now determine distance per minute

10 miles/ 60 minutes =0.167

  • This means you’re cycling 0.17 miles per minute

Cycling every day for 1 hour before and after

If you dedicate an hour per day to cycling, you’re going to improve your health, cardio and shed some weight. A routine helps keep you in shape and achieve your dream body.

You can also achieve various health benefits such as improving muscle endurance, toning your body, improve heart health and cardiovascular fitness. It also helps prevent type 2 diabetes, atherosclerosis, and high blood pressure. You can keep pushing yourself but be careful not to overdo it.

Is cycling 2 hours a day too much?

On average, the most you should do is an hour. Some people might argue that the better, but putting your body under such pressure will cost you later. Stationary bikes are safe to use daily, but you’ll develop leg soreness, numb butt, and joint problems if you overdo it.

For pro-bikers and experts, cycling might come easy, but that kind of performance takes time to build, and your body needs to adapt to keep up. Instead of riding for 2 hours a day, you can aim to cycle frequently while taking less time. Aim to exercise at least five days per week and take 30-40 minutes for amazing results.

Is it OK to ride a stationary bike every day?

Yes, riding a stationary bike is okay with health benefits. Exercise bikes offer you an effective way of burning calories, building muscles, and low impact on your joints. It’s advisable to take a break for a day or two in between your exercises.

As much as you are pumped to hit your fitness target, rest days are equally important to reduce the risk of training injuries and overtrain. Watch out for signs like elevated heart rate, insomnia, excess fatigue, chronic pain, and aches. If you notice any of the signs, it’s time to take a rest. You can try other low-impact cardio such as rowing, swimming, elliptical trainer or walking.

What happens if you cycle too much?

What are the warning signs for you cycling too much? Are there any risks associated with going over the top on your training? When you cycle, too much your body will tell you thorough the following warning signs:

  • You’re tired, but you can’t sleep
  • Your heart rate shoots up rapidly and stays high
  • You’re struggling to pedal and don’t hit your daily goals
  • Your immune system starts to deteriorate
  • You have a low appetite and constantly feels nauseated
  • You feel tired all the time and moody
  • Drop-in performance in your daily activities

See Also: What is a Good Speed on a Stationary Bike?

How many minutes should you ride a stationary bike to lose weight?

On average, you need to ride for 30 minutes to a total of 315 calories if you weigh at least 125-pounds. If you weigh more than 185-pounds, 30 minutes of intense cycling can burn up to 466 calories per session. This means you can lose a pound every week if you spare 30 minutes each day. Note that losing weight is not automatic takes a while to reach your desired weight. You can customize your weight loss plan and work towards achieving your dream body.

How long does it take to see results from riding a stationary bike?

Overall, you can wait at least three to six months to see positive results. Remember, health fitness is a journey and requires you to put in the effort. Here are a few tips to help you lose weight and keep it away:

  • Set realistic goals
  • Aim to lose a pound every week
  • Ride at a considerable pace to avoid burnout
  • Increase your time and resistance levels at least twice or thrice a week
  • Keep track of your progress
  • Stretch out and do some light warm-up
  • Eat healthy foods to keep your energy levels up
  • Have fun by listening to music, audiobooks, or watch a movie

See Also: What are the Benefits of Riding a Stationary Bike?


When it comes to spending time on a stationary bike, it varies with individuals. This article answers “Are 30 minutes on the exercise bike good?” in detail. Keep in mind; you can start with as little as 15 minutes and increase gradually as your body gets used to the workout session.

You have to practice self-discipline and dedicate some time to exercise and see good results. You’ll achieve a healthy body and mind. Remember, the goal is to stay fit and healthy without overtraining.


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