Cycling is a cardiovascular workout that also strengthens the leg, back, stomach and some upper body muscles. It can be a beneficial weight-loss exercise for people who suffer from joint issues because it is a low-impact activity. A 155-lb. person can burn about 563 calories cycling at a moderately fast pace for an hour, according to NutriStrategy. Over time, these calories will add up, reduce body fat and help create leaner legs.
Step 1
Perform a five-minute warmup before each bike ride. Perform dynamic exercises, such as arm circles, jumping jacks, swing kicks and walking lunges. This helps prepare your muscles for activity and transitions your body from inactivity to exercise.
Step 2
Start slowly and cycle as often as you comfortably can. Aim for at least two weekly sessions that last for 20 to 30 minutes. It takes at least 15 minutes of activity for your body to start burning excess fat, according to ShapeFit.
Step 3
Increase the number of workouts you perform and the duration of each bike ride. Add an extra day every week or every other week until you can cycle at least five days a week. Each session should last 20 to 60 minutes.
Step 4
Perform at least two high-intensity intervals training sessions weekly. Interval training is a high-intensity version of cardio exercise that burns a high rate of calories in a shorter time that also helps elevate your metabolism. Work as hard and fast as you can for up to one minute, cycle at a slow pace for up to two minutes and repeat for up to 25 minutes total.
Step 5
Add variety into your workouts to avoid hitting a weight-loss plateau and also combat boredom. Try riding outdoors in various locations and ride on flat surfaces and inclines. Use an indoor bike, listen to upbeat music and include family and friends in your rides. Fun and variety in your workouts will help ensure that you persist.
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