Wet, icy, or uneven road conditions, hot or humid weather, and unpredictable traffic conditions can make outdoor biking less safe than cycling indoors.īiking, especially in the great outdoors, can come with certain risks. The one downside to outdoor biking is that you need to follow more safety precautions in order to stay safe. Using a fitness tracking app may also help you stay motivated to reach specific goals. You can track your mileage or intensity with various apps too. You need to make biking a regular part of your exercise routine if you want to use this type of exercise to lose weight. You could even ditch your car and try biking to work or using your bike to run errands.īut it can’t be a one-time thing. If you prefer to take your bike out into the great outdoors, you have several options, such as road biking, trail biking, or mountain biking. If you don’t own your own equipment, you may want to look into joining a gym or community center. You’ll have to make sure you have access to a stationary bike or handcycle if you go this route. This machine is powered by your arms instead of your legs. If you’re not able to use a regular stationary bike, a handcycle might be just the ticket for some calorie-burning aerobic exercise. Research also suggests that spinning is just as effective for improving your physical fitness and changing your body, compared with regular bicycle riding. If you need someone to encourage you to keep on riding through your workout, this might be a good choice. Lots of programmable options let you customize your workout to the speed, intensity, and duration you want. Whether you own a stationary bike or you use one at a gym, you can get a great workout that’s tailored specifically to your needs. Indoorsĭo you prefer to exercise indoors? Here are a couple of ways to bike inside: Let’s take a look at some of the more popular indoor and outdoor biking options. There are plenty of choices when it comes to biking, which makes it easy to choose the option that bests suits your needs and preferences. This means your body continues to burn calories at a higher rate, even after your workout is done and your body has returned to its normal, resting state. When you stop pedaling and your workout is over, your metabolism remains engaged. However, HIIT programs take much less time and are therefore a more practical option for fat reduction.

This type of exercise can help you burn more calories in less time, as well as improve your cardio fitness and help you lose fat too.Īccording to a study published in 2017, both HIIT and moderate intensity continuous training both reduced fat mass by 10% after a 12 week program.

Repeat this pattern for the next 20 to 30 minutes.

Then, do 2 to 3 minutes of easy cycling with low resistance.

Cycle as fast as you possibly can against high resistance for 30 to 60 seconds.

With biking, a HIIT workout may look something like this: HIIT involves short bursts of intense exercise alternated with intervals of low-intensity exercise. HIIT can be a great way to challenge your body and, yes, even reduce fat and lose weight, if that’s your goal. A person who weighs 185 pounds can burn 355 calories by cycling at this pace.Īnd, at a faster pace of around 14 to 15.9 miles per hour, a 155-pound can burn up to 372 calories in just 30 minutes, while someone who weighs 185 pounds can burn 444 calories in that time frame.Ģ. Opt for high-intensity interval training (HIIT) In fact, according to the Harvard Health Letter, a 155-pound person can burn as many as 298 calories in a 30-minute bike ride, if they pedal at a 12-to-13.9 mile-per-hour pace. Steady, moderate cycling burns about 300 calories in 60 minutes, but you can burn more than that if you increase the intensity. And the more calories you burn, the more weight you’ll likely shed. That’s because your body uses more energy to cycle faster. However, if you push yourself to work harder and up the intensity of your ride, you’ll make more progress toward your weight loss goal.Īs a general rule, the faster you cycle, the more calories you’ll burn.

Pedaling along at a leisurely pace probably won’t do much to help you lose weight.

Hiit workouts at home for weight loss