How to Burn Fat Cycling

Whether you prefer to cycle outside on your own bicycle or indoors on a stationary cycling bike you can burn a great amount of fat if you are dedicated to weight loss. Cycling will help improve your heart health, increase your muscle tone and burn calories to reduce your body fat. Choose a bicycle that fits your height, body build and comfort level and get riding.

Cycling for just a few minutes each day will help burn fat. Credit: Janie Airey/DigitalVision/Getty Images

Step 1

Ride your outdoor or stationary bike for a few minutes each day. It is important to start slowly to allow your body time to adapt to the new activity and to prevent muscle injury. Try riding for 10 to 20 minutes every other day for the first week or two.

Step 2

Increase the time you cycle. Add 5 to 10 minutes each week to your ride time; try to cycle each day for 45 to 60 minutes. According to the Harvard Heart Letter, riding for an hour each day at a pace of 14 to 15.9 mph will burn 4,000 to 6,200 or more calories a week, depending on your weight. Burning 3,500 calories results in a loss of one pound of body fat per week.

Step 3

Engage in high intensity interval training or HIIT. Do this by alternating riding at a high intensity pace with a lower intensity pace. Try alternating 30 to 60 seconds of fast pedaling with 60 seconds of slower pedaling. Shape Fit states that HIIT burns fat faster than slower cycling sessions and will help to improve your overall metabolism throughout the day.

Step 4

Add variety to your cycling sessions. If you ride at the same pace, the same amount of time and in the same location your body will not longer be challenged and you will not continue to burn fat. Try riding on new paths, at different speeds, on inclines and at different times in the day. If you cycle indoors, try taking different cycling classes that offer different programs.


Add a healthy, low-calorie diet to your exercise program to increase the calorie deficit and lose more weight. To meet your body's nutritional needs, one hour before exercising eat a snack or light meal with a 4 to 1 ratio of complex carbohydrates to protein. One hour after exercising, you should enjoy a meal or snack with a ratio of 3 to 1 complex carbohydrates to protein.


Consult your doctor before beginning any exercise or weight-loss program.

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