One of the easiest and most fun ways to stay active is to ride a bike. Cycling outside or on a stationary bike at home or at the gym is a great low-impact workout that helps you lose weight, build muscle, and make your heart healthier.
You’re not the only one who wants to know how long you should bike for a good workout. A lot of people want to make sure that their time on the bike is really helping them reach their fitness goals, whether those goals are to lose weight, get stronger, or just stay healthy.
We’ll go over everything you need to know about how long you should bike based on your fitness level, your goals, and the type of biking you’re doing in this post. This guide will help you ride smarter, not just longer, whether you’re just starting out or already in shape.
Benefits of Biking for Fitness
Riding a bike is more than just a fun thing to do. It’s also a great way to get in better shape and stay healthy. Cycling is good for your body and mind, no matter what level of fitness you are at. You can ride outside or inside.
These are some of the best reasons why biking is a great way to get in shape:
1. Burns Calories and Aids Weight Loss
Biking is a great way to burn calories, which is important for losing fat or keeping a healthy weight. You can burn between 300 and 700 calories per hour, depending on how fast and hard you work out. You burn more calories the longer and faster you ride.
2. Improves Heart Health
Cycling makes your heart beat faster, which is good for your heart health. Biking on a regular basis can help:
- Bring your blood pressure down
- Make blood flow better
- Lower your chances of having a stroke or heart disease
3. Tones and Strengthens Muscles
Biking works out your legs, hips, glutes, and even your core. Over time, it helps these muscles get stronger and more toned without putting too much stress on your joints.
4. Boosts Mental Health
Exercise, like biking, releases endorphins, which can make you feel better and less stressed. A lot of people who ride say that biking helps them think more clearly, focus better, and feel less anxious or depressed.
5. Low-Impact and Joint-Friendly
Biking is easier on the knees and ankles than running or jumping. This makes it a great choice for people who have joint pain or are healing from an injury.
6. Fits Any Schedule
You can fit biking into your day, whether you have 15 minutes or an hour. You can easily change it to fit your schedule and energy level.
Summary Table: Key Fitness Benefits of Biking
| Benefit | Why It Matters |
|---|---|
| Burns Calories | Helps with weight loss and fat burn |
| Builds Endurance | Improves stamina and overall fitness |
| Strengthens Muscles | Tones lower body and core muscles |
| Supports Heart Health | Boosts cardiovascular performance |
| Reduces Stress | Helps mental clarity and mood |
| Joint-Friendly | Safe for knees and low-impact on joints |
How Biking Compares to Other Workouts
Biking is a great way to get in shape, but how does it stack up against other popular forms of exercise like running, swimming, or going to the gym? Every workout has its own benefits, but biking is special because it works well, is flexible, and is easy on the body.
This is how biking compares to other popular workouts:
Biking vs. Walking
- Compared to walking, biking burns more calories in a shorter amount of time.
- Both are low-impact, but biking lets you go farther without getting tired.
- It’s easier for beginners to walk, but biking can be made harder or easier.
Biking vs. Running
- Running burns a few more calories per minute, but it’s much harder on the joints.
- People with knee, hip, or back problems are safer when they bike.
- You won’t get as sore after biking for longer periods of time.
Biking vs. Swimming
- Both are great for getting your whole body in shape and don’t hurt your joints.
Swimming works the muscles in the upper body, while biking works the muscles in the lower body.
It’s easier to bike every day because you don’t need a pool or special access.
Biking vs. Gym Workouts
- Working out at the gym is good for building strength, but biking is better for burning calories and building endurance.
- Some people like biking better because they can do it outside.
- For full fitness, you should do both cycling and strength training.
Comparison Table: Biking vs Other Exercises
| Exercise | Calorie Burn (per hour) | Impact Level | Muscle Focus | Best For |
|---|---|---|---|---|
| Biking | 400–700+ | Low | Legs, Glutes, Core | Cardio, Weight Loss, Endurance |
| Walking | 200–300 | Low | Legs | Beginners, Daily Movement |
| Running | 500–800+ | High | Legs, Core | Quick Cardio, Fat Burn |
| Swimming | 400–700 | Very Low | Full Body | Full Body, Joint Relief |
| Gym Workout | Varies | Varies | Varies | Strength & Muscle Building |
Factors That Affect How Long You Should Bike
There isn’t one answer that works for everyone when it comes to biking for exercise. The best time to bike depends on a few things, like how fit you are, what your health goals are, what kind of bike you have, and even the type of terrain you ride on.
Here are the most important things that affect how long you should bike:
1. Your Fitness Level
How fit you are now is a big factor in how long you should ride.
- Beginners can start with 15 to 20 minutes a day at a slow pace.
- Intermediate: You should be able to ride for 30 to 45 minutes at a moderate pace.
- Advanced: Could do 60 minutes or more with more intensity or hill climbs.
Tip: Start out slowly and add more time and effort each week.
2. Your Workout Goal
Different goals mean different times and levels of intensity for biking:
| Goal | Recommended Biking Time |
|---|---|
| General health | 20–30 mins, 3–5 days a week |
| Weight loss | 45–60 mins, 4–6 days a week |
| Endurance training | 60–90 mins, 2–3 days a week |
| Recovery or light day | 15–20 mins, low speed |
3. Type of Bike
The type of bike you ride can also change how long you ride and how hard the workout feels.
- Road bikes are fast and great for long rides.
- Mountain biking is slower because the terrain is rough, but it builds more strength.
- Stationary Bike: Great for use inside; it’s easier to keep track of time and intensity.
- Electric Bike: Gives you support but makes the workout less intense. It’s best for beginners or light workouts.
4. Terrain and Route Difficulty
You can ride longer and with less effort on flat roads, but hills and off-road trails are harder and give you a better workout in less time.
Example:
- 30 minutes of biking on flat roads is a light to moderate workout.
- 30 minutes of biking up a hill or on a trail is a hard workout.
5. Biking Intensity
You can get the same effect with a shorter ride if you push harder. There are a few ways to measure intensity:
- Low intensity: The pace is easy, and you can talk easily.
- Moderate: Breathing harder; can still talk but not sing
- High intensity: Breathing hard and only able to say short phrases
Recommended Biking Times Based on Goals
How long you should bike depends on what you want to do. Some people want to lose weight, others want to get their hearts healthier, and still others just want to stay active. You need to do things a little differently for each goal when it comes to how long and how hard you work out.
This is how long you should ride your bike based on what you want to achieve:
1. For General Health & Fitness
You don’t need to ride for hours to stay healthy and keep your body moving.
- Recommended time:
20 to 30 minutes per session
3 to 5 days a week - Intensity:
Light to moderate pace (you can still talk while riding)
Benefits:
Supports daily movement, lowers stress, boosts energy, and makes the heart healthier.
2. For Weight Loss
To lose weight, you’ll need to work out for longer periods of time or more often to burn off calories and fat.
- Recommended time:
45 to 60 minutes per session
4 to 6 days a week - Intensity:
Moderate to high intensity (you’re breathing harder but can still talk in short sentences)
Tips:
- For the best results, eat healthy and bike at the same time.
- Add some high-intensity intervals to burn more calories faster.
3. For Building Endurance
If you want to build up your endurance or get ready for a long ride, distance and consistency are important.
- Recommended time:
60 to 90 minutes per ride
2 to 3 times a week - Intensity:
Most of the time, it’s moderate, with some low- and high-intensity intervals.
Tip:
To avoid getting hurt, add 10 to 15 minutes to your time each week.
4. For Muscle Strength and Toning
To tone your legs and get stronger by biking:
- Recommended time:
30 to 45 minutes
3 to 4 days a week - Intensity:
If you’re using a stationary bike, focus on riding uphill or against resistance.
Tip:
Add short standing climbs or sprints to work more muscles in your legs.
5. For Recovery or Light Activity
A short, gentle ride on your rest days helps your muscles heal and keeps your body moving.
- Recommended time:
15 to 20 minutes
1 to 2 times a week - Intensity:
Very light, just enough to let you move around without getting tired.
Summary
| Goal | Duration | Frequency | Intensity |
|---|---|---|---|
| General Health | 20–30 mins | 3–5 days/week | Light to Moderate |
| Weight Loss | 45–60 mins | 4–6 days/week | Moderate to High |
| Endurance | 60–90 mins | 2–3 days/week | Moderate (varied) |
| Muscle Toning | 30–45 mins | 3–4 days/week | Moderate with hills/resistance |
| Recovery | 15–20 mins | 1–2 days/week | Light |
Sample Biking Workout Plans (Beginner to Advanced)
You can adjust biking to fit your level of fitness. Having a clear plan helps you stay on track and reach your fitness goals faster, whether you’re just starting out or ready to push yourself.
Here are some biking workout plans for people who are just starting out, who have been riding for a while, and who are very experienced. Every plan tells you how often to ride, how long to ride, and what level of intensity to aim for.
Beginner Biking Plan (Weeks 1–4)
Goal: Build a habit, improve stamina, and increase comfort on the bike.
| Day | Activity |
|---|---|
| Mon | 20-minute easy ride (flat route) |
| Tue | Rest or light stretching |
| Wed | 25-minute ride (include 5 mins of steady pace) |
| Thu | Rest or walk |
| Fri | 20-minute easy ride |
| Sat | 30-minute weekend ride (easy to moderate) |
| Sun | Optional: 15-minute recovery ride |
Tips:
- Pay attention to your comfort and breathing steadily.
- Sit up straight and keep a steady pace.
- Every week, add five minutes to the time as you get stronger.
Intermediate Biking Plan (Weeks 5–8)
Goal: Improve calorie burn, build endurance, and add light intensity.
| Day | Activity |
|---|---|
| Mon | 30-minute ride (moderate pace) |
| Tue | Core or leg workout (optional) |
| Wed | 40-minute ride (include 2 × 5-min faster efforts) |
| Thu | Rest or stretching |
| Fri | 30-minute hill or resistance ride |
| Sat | 45–60-minute weekend ride (steady pace) |
| Sun | Optional: 20-minute recovery ride |
Tips:
- Add short breaks (ride faster)
- Try different types of terrain or use higher resistance when you’re inside.
- Keep track of how far you go and how hard you work.
Advanced Biking Plan (Ongoing)
Goal: Boost endurance, burn fat, and increase strength and speed.
| Day | Activity |
|---|---|
| Mon | 45-minute ride (with 3 × 5-min high intensity) |
| Tue | Strength training (legs/core) |
| Wed | 60-minute ride (moderate with hills or sprints) |
| Thu | Rest or yoga/stretching |
| Fri | 45-minute resistance ride (or interval ride) |
| Sat | Long ride: 75–90 minutes (mixed pace) |
| Sun | 20-minute light recovery ride or rest |
Tips:
- Check your heart rate or how hard you think you’re working.
- Mix flat rides with hills or interval training.
- Make sure you drink enough water and eat the right foods for longer rides.
Conclusion
So, how long should you ride your bike to get a good workout? The answer depends on how fit you are, what you want to achieve, and how hard you’re willing to work. Biking is a great way to stay in shape because you can do it for just 20 minutes a day to stay healthy or for an hour to lose weight or build endurance.
The best part? You don’t need expensive equipment or intense training. You can get real results over time with just a bike, a plan, and some consistency.
Start with what feels right and slowly add more time and effort. You will find your own perfect balance as you ride more, and you will enjoy the ride along the way.