How Daily 30 Minutes of Cycling Could Help You to Lose Weight


Being overweight is a curse. However, this curse can be lifted with a counter-curse. Don’t panic, I don’t practice witchcraft and I am neither a witch nor a wizard.

So, which counter-curse can be used to get rid of this wretched jinx? Well, there are many, but the most effective (and fun) one is bicycling.

You can’t imagine what a crucial role your bicycle can play in losing those extra pounds that you have recently gained.

As you might know, that to reach the peak of our fitness, it is important to do 30 minutes of cardio exercise every day. And which cardio exercise can be better than cycling.

Instead of cardio exercise, I prefer 30 min pedaling on my women special bikes chosen from a year ago.

You may also choose cycling as a means to get yourself a toned body, as it will also make sure that the health of your heart is not suffering.

Without further ado, I am going to tell you exactly how 30 minutes of daily cycling can help you to get a chiseled body.

Use a Bicycle for Commuting

Using your bicycle for commuting can bring drastic improvements in your fitness. According to a study, switching to a bike from car can cause an average person to lose about 1 kg in weight.

However, if the duration of commuting is more than 30 minutes, then it can help an average person to lose around 7 kg of his weight.

Moreover, you won’t have to give an extra effort to fit exercise into your daily schedule, as the time spent on cycling is being utilized for going to your workplace.

And the fact that it helps you to escape the traffic and saves an ample amount of time is a huge bonus.

High-Intensity Interval Training

HIIT is all the rage now. And if you are skeptical about jumping on the bandwagon, don’t.

Especially, if you don’t have an ample amount of free time, then HIIT can provide you with the perfect solution. Because with HIIT you can get the maximum returns in the minimum time.

For example, you can cycle as vigorously as possible for 1 minute and then take another minute for recovery, and let these short periods alternate continuously until you are exhausted completely.

It will help you to burn calories more quickly, and lose some pounds in a short span of time.

Do It with Your Kid

When life gets in the way, and you are pressed for time, it can be difficult to spend time with your children, let alone finding time for exercise.

But luckily, cycling enables you to do both at the same time. You should make your kid your bike riding buddy, and take him along with you on your rides. This will enable you to spend some quality time together.

It also means that while enjoying the company of your beloved ones, you are making your waistline smaller.

People with Disability


There are many people in the world who are not as fortunate as us, and due to a disability or handicap are unable to hit the gym, or ride a bicycle or to do regular exercise.

But does that mean that they can’t get a flat stomach?

Well, people who can’t do regular exercise or ride a traditional bike can use 3 wheel recumbent bikes (which is the best thing since sliced bread) to get into shape. It is a great way to maintain your health as the rider will be in a recumbent position and his disabilities won’t be an impediment.

But are recumbent bikes really any good for shedding weight??

Be assured that just because these bikes are comfortable and do not take a lot of effort, does not mean that you are not burning calories. In fact, it is not only the most comfortable but also one of the most effective means of burning calories.

While on the recumbent bike, you can do either slow cardio for a longer duration or try HIIT to burn calories quickly.

But what if you don’t own a recumbent bike??

Then go to your local recumbent bike shop or you can search online for what are the best 3 wheel recumbent bikes?


Makes You Happy


Many of us give up on the workout or don’t take up exercise in the first place simply because we don’t enjoy it.

You must admit that exercises like squats, weightlifting and lunges are anything but entertaining (although certainly exhausting).

But bicycling is altogether a different thing. A half an hour of cycling can do wonders for your mood and can remove all frustration from your mind.

Thus, 30 minutes of cycling a day will help you to gain both happiness and fitness.

Boosts Your Metabolism Rate

If you are planning to make your stomach flatter, then increasing your metabolic rate should be central to your plan.

But why?

Because increased metabolic rates are instrumental in reducing your weight.

Wait a minute, what is basal metabolic rate?

BMR is the number of calories that you burn while at rest.

And guess what??

Cycling helps you to improve your basal metabolic rate.

But how?

Calves and thighs, which are also one of the largest muscles in your body, get a great workout during cycling, and as a result, they require a great amount of energy while at rest.

Consequently, your metabolic rate gets a boost.

You Can Try Different Types of Biking

There are many different types of biking and you can choose any one of them.

For, if you are a fan of adventure, then you can take up mountain biking, which is a great way to lose weight.

Furthermore, you can spice up the process of losing weight by getting your life partner involved.


Tandem biking. When the love of your life is with you, then everything seems easier and of course, more fun.

That’s all for now! If you have any thoughts or suggestion that you could share with us, then please leave them in the comments section below. We would love to hear from you!


Additional Resources

  • How to lose weight cycling: Six essential tips,  by Cycling Weekly
  • How to Bike Your Way to Weight Loss, by verywellfit
  • 6 Life-Changing Benefits of Cycling Every Day. by Bicycling
  • A great blog for Bicycling resources, Sportsly.NET