Written By: Jonathan
Fact Checked By: Caroline Dezendorf
Reviewed By: Matt Tanner
When you want to lose weight it does not mean that you have to go to the gym for hours or follow a very strict diet that requires a lot of hard work.
So, you can get a slim body in enjoyable ways too, as cycling is one method that can burn fat and also improve your overall health.
Plus, according to Harvard Medical School, if a person weighs about 155 pounds, he can burn about 260 calories during a 30-minute bicycle ride at a moderate pace, and even more calories can be burned if you cycle at a higher intensity.
So, unlike many high-impact workouts like running, cycling has a much gentler impact on the joints and is the perfect method for people of all fitness levels and especially beginners will like it more as they will not have to worry about knee problems after cycling.
Cycling helps you lose weight naturally if you combine it with a balanced diet and regular cycling.
So, this guide actually tells you How to Lose Weight with Cycling, as it improves your stamina and you will feel more energetic at the end of cycling.
Why Cycling Is Effective for Weight Loss
Actually cycling is a fun outdoor activity and a powerful way to lose weight in a healthy and easy way.
1. Burns a Higher Number of Calories
It is a fact that cycling really burns a lot of calories, and this is what really helps you create a calorie deficit that leads to weight loss.
For example: A person weighing 155 pounds can easily burn about 260 calories in just 30 minutes of cycling. According to Harvard Health, 30 minutes of cycling can burn 500+ calories more than if a person cycles at a moderate pace (which is 12 to 13.9 mph) than if they cycle at a brisk pace.
Not only that, but it’s actually a low-impact exercise, meaning it doesn’t put as much pressure on your knees or joints as running or jumping would.
Hence, it can be an ideal choice for people suffering from joint pain, the elderly, or beginners.
2. Boosts Metabolism
So, when you cycle, your body not only burns calories while you’re pedaling but also keeps your metabolism boosted even after the ride is over.
This is also known as the “afterburn effect” or EPOC (excess post-exercise oxygen consumption).
What’s more, high-intensity cycling, like interval training or hill riding, actually keeps your body effective at burning calories, even after you stop the activity altogether.
3. Improves Hearth Health & Builds Lean Muscle
Yes, it really strengthens your cardiovascular system, which simply means that it helps your heart and lungs become more efficient.
Also, when your stamina improves it’s natural that your body also gets better at using fat for energy.
Plus, when you cycle regularly it builds and tones the muscles in your legs, glutes and core, so basically the more muscle you have, the more calories you will naturally burn, even when you’re at rest, muscle tissue actually burns more calories than fat tissue, so it helps build muscle as well as greatly improve heart health.
4. Suitable for All Fitness Levels
It is absolutely true that this is the best thing about cycling, as virtually anyone can do it without any harm, as you can start with short and easy rides first and then gradually increase the time and effort as well.
Moreover, it is really very flexible as you can ride it outside as well, and if you don’t want to go out you can station the cycle and then ride it at home.
How Many Calories Does Cycling Burn?
Calorie burn actually depends on a lot of factors, but cycling is actually one of the most effective cardio workouts that really burns a lot of calories.
- Body Weight: It’s obvious that heavier riders actually burn more calories, since their bodies require more energy to move.
- Riding intensity: If you ride slow and relaxed then less calories will be burnt and if the intensity is high then calories will be more than normal.
- Type of terrain: Yes, this also affects the calorie burn, as if you drive on hilly or rough terrain it will definitely require more effort than if you drive on flat roads, and that means more calories will be burned.
- Trip duration: When you travel for longer periods of time more energy is used, even if you travel at a lower speed, but this energy can add up over time.
- Wind resistance and type of bicycle: If you are cycling against the wind or using a heavier bicycle this can increase both effort and calorie burning.
Here’s a quick comparison of how many calories you can burn per hour of cycling at different speeds and loads:
| Rider Weight | Leisure Ride (10–12 mph) | Moderate Ride (12–14 mph) | Vigorous Ride (14–16 mph) |
|---|---|---|---|
| 130 lbs | ~325 calories/hour | ~430 calories/hour | ~540 calories/hour |
| 155 lbs | ~375 calories/hour | ~500 calories/hour | ~620 calories/hour |
| 180 lbs | ~430 calories/hour | ~575 calories/hour | ~700 calories/hour |
Also, at the moderate If you drive at about 12 mph (19 km/h) you actually burn about 540 calories per hour for a person weighing 150 pounds (68 kg).[¹]
Note: These are only average estimates, so actual numbers can vary depending on a number of factors, such as: how much exertion you’re exerting yourself, body weight, and environmental conditions.
If your main purpose of cycling is to lose weight, then cycling can help you create a calorie deficit, which is necessary to actually lose body fat.
For example: If you burn 500 extra calories per day and if you do it regularly, like cycling or any other activity, it can help you lose about 1 pound per week, because 3,500 calories = about 1 pound of fat.
So you need to combine regular cycling with a healthy diet and then you will see real progress over time.
Types of Cycling Workouts for Fat Loss
There are many types of cycling exercises available that are capable of reducing fat, but for maximum benefits you should include different types of cycling in your routine as this will help you lose weight very effectively with cycling.
1. Steady-State Rides
If you ride your bike at a more steady pace, such as when you ride at a very comfortable, steady pace for a longer period of time, that is typically considered 45 to 90 minutes in this context.
Yes, this exercise is great for beginners as it is not too intense and at the same time actually helps you lose fat by burning a significant amount of calories.
A 155-pound person can easily burn about 500 calories during 60 minutes of steady riding when you ride like this, which usually means 12 to 14 mph.
Plus, these rides help you build aerobic endurance and actually teach your body to use fat as a fuel source and help you lose weight if you do them regularly over a long period of time.
2. Interval Training (HIIT Cycling)
HIIT stands for High Intensity Interval Training, which actually involves short bursts of hard effort interspersed with periods of rest or slow pedaling, this means that in this type of training method you have to run for 30 seconds and then ride slowly for 1 to 2 minutes, and you have to repeat this process for a total of 20 to 30 minutes.
This type of training actually continues to burn fat in your body even after the ride is over because this is where the afterburn effect works, and if you want to burn more calories in a shorter period of time then this type of training is great for you.
This type of training is very effective for slowing down weight loss and it actually magically increases cardiovascular fitness.
3. Hill Climbing or Resistance Riding
If you ride a stationary bike uphill or with increased resistance it really works by adding intensity to the workout and it really helps you build lean muscle and has a greater impact on the legs and buttocks.
If you have more muscle the resting metabolism will be higher which actually helps you burn more calories and not just when you are exercising but even when you are doing nothing.
Not only that, but this type of riding is also very beneficial if you want to improve strength and endurance which can turn even a short ride into a powerful fat-burning session that is very effective in every way.
4. Commuting as Daily Cardio
This is the best way to do daily exercise even without regular exercise as you can travel by cycling every day and it is the easiest way to lose weight on regular basis.
Even if you have to cycle for 20 to 30 minutes to get to work or school it is still a great form of exercise and can really easily burn 300 to 600 calories if you do it twice a day.
And because it’s your daily commute route, it doesn’t actually feel like you’re doing a workout, which is why it adds up over time.
Moreover, on the other hand it reduces the stress level when you travel, it also saves gas money which is a direct benefit.
When you cycle regularly it improves mood and reduces symptoms of depression and anxiety.[²]
Additional Tips for Fast Fat Burn
If you want the best results you need to mix these workout types throughout your week, like you could do 2 stationary rides, doing 2 HIIT sessions and 1 hill or commute ride, and all types of cycling exercises will keep you from getting that same boring feeling and will keep your routine fresh, and it really challenges your body in different ways, which is what you need to do to lose fat faster and more effectively.
Read More:
How Often Should You Cycle to Lose Weight?
In fact, consistency rather than perfection is what matters the most when it comes to losing weight through cycling. So basically it’s not just that you have to work hard, but it’s about cycling more often for the ideal amount of time, and body recovery is also important.
1. 3 to 5 Days Per Week: Recommended Frequency for Beginners
If you’re really new to cycling or you’re looking to get fit again after a long time away, aim to cycle at least 3 to 5 times per week, don’t rush into all seven days, because when you start 3 to 5 times per week will be enough for your body to start burning fat without tiring your muscles or joints.
Plus, according to health experts and the CDC: You should aim for 150 to 300 minutes of moderate-intensity aerobic activity per week, which is pretty ideal for people who are seriously looking to lose weight and improve health.
So, the ideal duration is 30 to 60 minutes daily and you have to do it for 4 to 5 days which will be enough to achieve the goal easily, don’t worry about it, this will happen when you are more consistent rather than getting desperate.
Because you really need to find a speed that challenges you, but that should still be comfortable enough to achieve regularity rather than a harsh ride.
Rest & Recovery Is Important As Well
You will be surprised to know that rest is as important as workouts, yes, when your body burns fat it actually needs time to repair muscles and the repaired muscles actually build endurance during the recovery period, don’t think that only exercise will help you lose fat, but along with exercise, recovery is also equally important.
Basically you also have to ensure the recovery aspect, take at least 1 or 2 days of rest per week for proper recovery, and this becomes even more important if you have done a long or difficult journey.
You should not opt for intense running every day, as you can also stay active with light walking or stretching, just don’t overtrain yourself by getting motivated as this can lead to fatigue, injuries can also slow down your weight loss progress in the long run.
In short: You can simply start with 3 rides a week and then when you see improvement in your stamina after a few days you can increase it to 5, the main thing is to listen to your body: when you feel tired you should rest, and when you feel strong enough you should push a little harder.
So it’s all about maintaining balance so that you can exercise in a more consistent way, and that is the true secret to long-term fat loss.
Diet Tips to Complement Your Cycling Routine
It is an obvious fact that cycling burns a really high number of calories, which is why if you want to lose weight sustainably and not gain it back, you need to have a proper diet that suits your new cycling routine.
1. Caloric Deficit Is Still Key
The evergreen method if you want to lose weight is that you should actually burn more calories than you consume and this method is known as calorie deficit.
It really doesn’t matter how much you cycle, because if you consistently cycle more than you actually burn, you won’t lose weight no matter how hard you try.
So, how much calorie reduction is effective but also on the safe side which is around 300 to 500 calories per day, which can easily effect 1 to 2 pounds of fat loss per week.
IMPORTANT: Do not eat too less or skip meals completely, just because you think it might be beneficial for you to lose weight faster, but it can badly damage your metabolism and also cause energy crashes during the ride.
2. Focus on High-Protein and Nutrient-Dense Meals
You should always focus on eating low-fat protein foods like eggs, chicken, Greek yogurt, beans or tofu, as this actually helps you burn more fat while also preserving muscle mass.
Not only this, the good thing is that it reduces hunger, after all we are humans so we may not feel hungry at all.
So combine protein with fiber-rich carbohydrates like: whole grains, fruits and vegetables and healthy fats like: nuts, seeds and avocados, these are great for a balanced meal that really fuels you for your journey and also aids in faster recovery.
Speaking of abstinence: You should avoid consuming highly processed foods and sugar-laden snacks, which definitely spike blood sugar and eventually lead to fat accumulation in your body.
3. Stay Hydrated: Before, During & After Cycling
It is the foundation of every part of the body and is essential for both performance and fat metabolism, so if you are even mildly dehydrated it can literally cause you to feel exhausted and result in reduced riding performance and this can also subsequently lead to weight gain.
So just aim to drink:
- Drink 1 to 2 glasses of water before starting your journey.
- You should always take a few small sips during your journey and this is essential if the journey is 30 minutes or longer.
- Drink at least 16 to 24 ounces of water after you finish your trip.
Moreover, you can also add electrolytes to it which makes the drink more worthwhile by increasing your overall hydration levels and this becomes even more important during high-intensity sessions and hot weather.
4. What to Eat Before & After a Ride
Before Your Ride
Always consider having a small easy, carb-rich snack which should be about 30 to 60 minutes before going on a ride, and you can also have banana, toast with peanut butter or oatmeal, this will really give your muscles quick energy and freshness.
After Your Ride
Within 30 to 60 minutes of completing the ride, you need to refuel your body with a combination of protein and carbohydrates, which really helps with your muscle recovery and also replenishes your glycogen stores.
So, you can have a smoothie with fruits, Greek yogurt with berries or chicken and rice would be a great option to consider first.
Conclusion On How to Lose Weight with Cycling
Cycling is a really powerful tool that really does help you lose weight, and by combining regular riding with smart nutritious foods and strength training you can easily create a very balanced approach this will actually promote steady and more importantly healthy fat loss which will prevent any kind of energy or muscle loss in the long run.
Every time you feel discouraged or don’t see any change in your weight, you need to remind yourself that weight loss is actually a journey, so you shouldn’t look at it as a quick fix.
Just set more realistic goals like losing 1 to 2 pounds per week and stay focused on the long-term beneficial factors, because that way you can actually make the weight loss more enjoyable and sustainable.
Now, that’s it for this guide on How to Lose Weight with Cycling and you are welcome to the comments section with your unanswered answers.
FAQ’s On How to Lose Weight with Cycling
1. How often should I cycle to lose weight?
Answer: You should always take a realistic and more balanced long term approach, so for effective weight loss you should aim to cycle 3 to 5 times per week, don’t push too hard as you can do a session of about 30 to 60 minutes, this will get the job done perfectly, just don’t forget that consistency is the key that ensures you will get real weight loss benefits only if you continue it for a long time as it is not just a 1 or 2 week game.
2. Can cycling alone help me lose weight?
Answer: Yes, cycling indeed burns calories and increases metabolism but think of it this way, if you burn 300 calories and you have taken a 400/500/600 calories diet then what will happen, you will not lose weight at all but you might even gain more weight in the long run, this is exactly the reason why you have to maintain a calorie deficit through healthy eating, just make sure to cycle with a balanced diet which will actually account for the best results going forward.
3. Is it okay to cycle every day?
Answer: Cycling always has a positive side, but whether you should cycle every day or not is entirely up to you: just listen to your body, as the intensity varies from day to day. Rest and recovery days are just as important as the workouts themselves, as they help you avoid injury and fatigue when you’re starting your weight loss journey.
References:
[1] Bicycling.com. (2021). Overestimating calorie burn when cycling. Retrieved from https://www.bicycling.com/training/a20019281/overestimating-calorie-burn-when-cycling/
[2] Trying again (and again): Weight cycling and depressive symptoms in U.S. adults https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0239004
Jonathan, the passionate owner of Bicycle Time, brings a lifelong love for bikes and automotive craftsmanship, that reflects into every corner of the shop. With deep passion in both cycling and automotive accessories, Jonathan is more than just an expert.