Is Biking Good for Weight Loss? Benefits, Tips & FAQs

Cycling is a popular and effective way to stay fit, but is biking good for weight loss? Many people looking to shed extra pounds turn to cycling as a low-impact and enjoyable exercise. Whether you prefer outdoor biking or using a foldable exercise bike at home, cycling can help burn calories, improve cardiovascular health, and support long-term weight management. In this article, we will explore the science behind weight loss through cycling, offer practical tips to maximize fat burn and answer common questions about biking.

How Cycling Promotes Weight Loss: The Science Explained

To lose weight, you need to create a calorie deficit by burning more calories than you consume. Biking provides an effective way to burn significant calories while being gentle on your joints.

How Many Calories Does Biking Burn?

The number of calories burned during cycling depends on factors such as intensity, duration, and body weight. Here’s the amount of calories burned in 30 minutes for people of various weights, according to Harvard Health Publishing:

Gym activities	125-pound person	155-pound person	185-pound person
Bicycling, Stationary: moderate	210	252	294
Bicycling, Stationary: vigorous	315	278	441
Bicycling: 12-13.9 mph	240	288	336
Bicycling: BMX or mountain	255	306	357
Bicycling: 16-19 mph	360	432	504
Bicycling: > 20 mph	495	594	693

By maintaining a consistent cycling routine and combining it with a healthy diet, you can effectively lose weight over time.

Cycling Increases Metabolism and Fat Burning

Research by the National Library of Medicine shows that ten male subjects who performed vigorous exercise for 45 minutes experienced a significant elevation in post-exercise energy expenditure that persisted for 14 hours. That said, high-intensity cycling, such as interval training, can cause your body to continue to burn calories long after the workout.

Cycling Preserves Muscle While Burning Fat

A study on BMC Musculoskeletal Disorders reveals that the cyclist group (midlife men) had lower levels of intramuscular fat and greater muscle mass for both gluteus maximus and gluteus medius muscles than the physically inactive middle-aged men. This shows that cycling could slow the degradation of muscle composition and the loss of muscle mass.  

Tips for Weight Loss with Biking

While cycling is a great way to burn calories, following these strategies can maximize its effectiveness for weight loss.

Increase Intensity with Interval Training

High-intensity interval training (HIIT) on a bike alternates between short bursts of maximum effort and lower-intensity recovery periods. This method is proven to accelerate fat loss and boost metabolism.

HIIT Cycling Workout for Beginners:

• Warm-up: 5 minutes at an easy pace
• Sprint: 30 seconds at maximum effort
• Recovery: 1 minute at a moderate pace
• Repeat for 20-30 minutes
• Cool down: 5 minutes at an easy pace

Cycle Longer for Greater Calorie Burn

While short rides are beneficial, increasing the duration of cycling sessions helps burn more calories. Aim for at least 150-300 minutes of moderate cycling per week. Tousains foldable exercise bike can be used anytime at home, making it perfect for bad weather.

Combine Cycling with Strength Training

Strength training can lead to excess post-exercise oxygen consumption, which means you will burn calories even after the workout. Some recommended exercises include squats, lunges, push-ups, burpees, and mountain climbers.

Maintain a Healthy Diet

No amount of cycling can outwork a poor diet. To maximize weight loss:

• Eat a balanced diet rich in lean protein, healthy fats, and complex carbohydrates.
• Avoid processed foods and sugary drinks that can hinder fat loss.
• Stay hydrated to improve performance and recovery.

Use Cycling for Daily Commuting

If your workplace is not too far away, replacing it with cycling can significantly increase your daily calorie burn. Even 30 minutes of commuting by bike can contribute to weight management in the long term.

Conclusion: Is Biking Good for Weight Loss

Absolutely! Cycling is a fun, low-impact exercise that burns calories, boosts metabolism and helps preserve muscle. By incorporating high-intensity workouts, increasing cycling duration, maintaining a balanced diet, and incorporating strength training, you can maximize your weight loss result with cycling. Whether you are cycling outdoors or indoors, you are able to achieve your fitness goals with cycling. Tousains foldable exercise bike, with 8 magnetic adjustable resistance levels, a collapsible design, and a large tablet holder, is great for fat burning at home. View Tousains website, get the foldable exercise bike and pedal to embrace a fitter you!

FAQ

What Muscles Does Biking Work?

Cycling primarily targets the lower body muscles, including your quadriceps (front of the thighs), hamstrings (back of the thighs), glutes, calves and core muscles. Read the article about how a foldable exercise bike engages your muscles for more details. 

Can Cycling Reduce Belly Fat?

Yes, cycling can help reduce belly fat, but it must be combined with a calorie deficit and overall body fat reduction. Since spot reduction is a myth, cycling alone won’t specifically target belly fat, but it will contribute to total fat loss.