Does Cycling Burn Belly Fat? 6 Tips To Burn Fat With Cycling

Curious about how you can get the most out of cycling? Well, let me show you what you need to do!

Cycling is a competitive sport with a lot of advantages. Yes, you’ve guessed it right! One of the advantages of cycling is that It Does Burn Belly Fat. Cycling will also shed all those extra pounds (extra fat) that you have stored in your body. But it does take time. When cycling there is not that much pressure on your quads or glutes as in regular exercises, but there is still pressure on your stomach thanks nature of cycling, given there is an aerobic position.

This kind of position allows you to burn tummy fat while riding, while also toning your muscles. You will have an attractive body soon if you remain consistent, just be sure to make time for some amazing exercise sessions. With consistent cycling, you will notice spot reduction! There are a few tips and tricks that you can apply to get better results. Want to know what they are? Great, I thought you would never ask! 

6 Tips To Burn Belly Fat With Cycling 

Here’s what I did when I wanted to shed the extra pounds I gained over my vacations abroad:

1. Ride At A Steady Pace

You need to cycle at an intensive pace but it has to be steady, there is no need to go overboard here. I suggest that you keep on your heart rate monitor, it should not exceed 80%. This is perfect for an intense workout that burns calories and allows you to lose belly fat.

Cycling like this is considered to be lower-intensity training, but it has a lot of benefits. You will burn belly fat, but keep in mind not to go overboard here. Plus, I recommend taking your post-ride snacks in a minimum quantity. You don’t want to gain the belly fat that you just burned.

Man Bike Riding
Man Bike Riding

2. Try Indoor Cycling

You can try out some of the best exercise bikes to take your fitness to the next level. There are a lot of programmable exercises that you can take advantage of indoors, a high-intensity workout of 40 minutes could burn 300 calories or more.

When choosing indoor exercise bikes, you need to know exactly what you want. First, take a look at your fitness goals and then go for the machine that will help you achieve them. 

How To Get The Most Out Of Indoor Cycling

  • Plan your workouts. 
  • Start with a little warm-up to get your legs ready. 
  • Aim for 70 rotations per minute (RPM).
  • Try to have a balanced workout. Don’t overtire yourself. 

3. Interval Training Works Wonders

Mixing interval training with cycling will help push burning calories and will also increase muscle mass. Cycling is a form of aerobic exercise and these kinds of exercises help you push your limits. At the end of your cycling session, what you can do is go all out for two intervals, and pedal hard and fast but only for 30 seconds. Each of the two sessions should only last 30 seconds.

Start with 30 seconds and as your form improves, you can keep on going for a longer interval. Doing these intensive intervals will burn belly fat and improve your metabolism. At the end of the day, you will notice that you have burned a lot of extra calories. Keep this up and you will see the change for yourself!

Bmx Bike Abs
Bmx Bike Abs

Also read: Does Biking Work Your Abs?

4. Try Off The Bike Exercises

Many people believe that only doing core workouts like crunches and sit-ups will eliminate all the belly fat they have. But here is the fun part, you need to try a variety of exercises to keep the body in shock. Core exercises will improve the strength of your core but they will not burn the belly fat. You will still need to do aerobic exercises for that.

For even better results and better burning of body fat, you can always try cross-training. These exercises will also improve your overall bike performance. Some of the best aerobic exercises that you can try out are the lying bicycle and planks. 

Different Types Of Exercises To Try Out

  • Zumba 
  • Boxing 
  • Boxing 
  • MMA 
  • Pilates 
  • Yoga 
  • Squats 
  • Planks 
  • Stomach Crunches 

5. Try Eating Right For A Healthy Lifestyle 

How do you burn body fat? The answer to that is pretty simple, you have to go into a calorie deficit. There is a lesser intake of calories and you burn more calories during workouts. That is how it works. It may seem easy and simple, but a healthy lifestyle and a good diet are the hardest to keep. 

Keeping up a healthy lifestyle will allow you to live longer free from any kind of heart disease. The goal over here is to lead an amazing life right?

What Is Eating Right?

Your diet needs to be a mix of protein, carbohydrates, and sometimes even fatty foods. You should try eating those carbohydrates and proteins that burn at a slower pace so that they will keep you full for a longer time. Whole-grain pasta, multigrain bread, and peanut butter are only some of the good options out there. Consuming these kinds of foods will also normalize your blood pressure and keep you protected from various health risks. Fat loss is the ultimate goal here so you have to be vigilant.

6. Take Care Of Your Mental Health 

Some people get depressed and don’t eat proper food that allows them to lose weight in an unhealthy manner. This also shoots up their blood pressure. Others turn to comfort eating when under a lot of stress and this allows them to gain a lot of weight. Neither of these things should happen naturally.

Man Meditating With Bike
Man Meditating With Bike

Doing exercises regularly and keeping yourself happy is one of the few ways to combat stress. Even if you exercise with a moderate intensity, just be consistent and don’t let stress bring you down.

What To Do Post-Cycling?

The best way to end the day is to relax and take it easy. If you shift a lot of weight during the day then you need to rest and sleep properly because chances are that you must have been deprived of sleep. Stretching is also great. Expand those leg muscles so that your next workouts are amazing and powerful.


Can you get a flat stomach from cycling?

Yes, you can get a flat stomach from cycling. 

Is 30 minutes of cycling a day enough?

Yes, 30 minutes of cycling a day is enough. 

Which is better for belly fat cycling or walking?

Cycling is a more intense workout and is generally considered better exercise than walking if you want to loose weight. 

Does cycling shape your body?

Yes, cycling can help you shape your body. 

What is the best exercise to lose belly fat?

Aerobic exercises are considered the best to lose belly fat. 


According to various research and studies, a person should get a healthy amount of sleep between six to eight hours daily. A good night’s sleep is the best way to end the day full of exercises, this will make sure that your muscles recover and calories are burned properly.

After following all of these tips, you will be able to lose belly fat and build your muscles. Even if it takes you a while to be consistent with the new lifestyle!

Also Read

Should you have any questions or require further clarification on the topic, please feel free to connect with our expert author Luke Ameen by leaving a comment below. We value your engagement and are here to assist you.

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Luke Ameen

Luke Ameen

For many years, I've journeyed the world as an ardent cyclist, feeling the pulse of the road beneath two wheels. Even though competitive mountain trails might not be my battleground now, my zeal for cycling remains undiminished, pushing me to chase new escapades every chance I get.

My heart beats for everything related to cycling. Over the years, I've immersed myself in extensive research and hands-on tests of cycling equipment and enhancements, aiming to guide fellow cyclists in amplifying their riding experience. My mission is clear: deliver trustworthy insights and reliable guidance that readers can lean on. My vision is to kindle the same fervor for cycling in others, whether they're seasoned veterans or just embarking on this journey. Rest assured, I'm here to equip you with the freshest updates, advice, and perspectives to enrich every ride.


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