Cycling, whether indoors on a stationary bike or outdoors on a scenic trail, has gained popularity as an effective workout for weight loss and overall fitness. From spin classes to leisurely rides in the park, cycling offers a range of benefits, but is it really a viable method for shedding pounds? According to fitness experts, the answer is yes—when done correctly.
“Cycling is a fantastic option for those seeking a low-impact cardio workout,” says Tatiana Lampa, an ACSM-certified personal trainer and NASM corrective exercise specialist. Unlike high-impact activities like running, cycling is gentler on the joints, reducing the risk of injury while still offering substantial health benefits, such as enhanced muscle strength and improved cardiovascular health.
Dr. Charlie Seltzer, an obesity medicine physician and ACSM-certified exercise specialist, agrees. He highlights that regular cycling—whether at the gym or on a trail—can lower blood pressure, insulin levels, and resting heart rate. “Cycling can be just as effective as running in terms of cardiovascular benefits,” Dr. Seltzer adds.
But what about weight loss? If you’re considering investing in that stationary bike you’ve been eyeing online, here’s what you need to know about cycling for weight loss, including its benefits, potential risks, and advice from health experts.
Is Cycling Effective for Weight Loss?
The short answer is yes—consistent and varied cycling can support your weight loss journey. A 2018 study published in the European Journal of Obesity found that women who cycled for an hour and a half per week typically weighed about two pounds less than those who didn’t cycle. Additionally, the study noted reductions in BMI, waist circumference, and body fat percentage with regular cycling. Combining cycling with two and a half hours of walking per week may further enhance these benefits.
For those specifically aiming to lose weight, alternating between moderate-intensity workouts and high-intensity interval training (HIIT) throughout the week can be particularly effective. A 2021 study published in Obesity revealed that participants who incorporated both moderate and high-intensity cycling over 24 weeks lost six pounds more than those who only engaged in moderate-intensity cycling. So, mixing a relaxed bike ride in the park with a vigorous spin class might be the key to seeing long-term results.
Moreover, cycling can boost your metabolism, helping you burn calories even after your workout ends, says Dr. Seltzer. However, he cautions against relying solely on cycling for weight loss. “It’s important not to use your morning spin class as an excuse to be sedentary for the rest of the day,” he advises.
To maximize your results, consider pairing your cycling routine with strength training, suggests Lampa. Building muscle can increase your overall calorie burn, making your weight loss efforts even more effective. Adding yoga to your routine can also help prevent injuries and improve flexibility. “Cycling can cause the body to become tight and hunched over, so stretching is crucial,” Lampa explains.
Calorie Burn: What to Expect
The number of calories you burn while cycling varies based on several factors, including intensity, duration, and individual metabolism. On average, cycling can burn between 400 and 1,000 calories per hour, according to Lampa. Attending three to four indoor cycling classes per week could potentially result in burning 1,200 to 4,000 calories weekly.
However, it’s essential to tailor your exercise routine to what’s realistic for you, says Dr. Seltzer. Additionally, while a calorie deficit is necessary for weight loss, ensure you’re still consuming enough calories to fuel your workouts. According to the 2020-2025 Dietary Guidelines for Americans, adult women require between 1,600 and 2,400 calories per day, while adult men need between 2,200 and 3,000 calories daily.
Who Should Consider Cycling for Weight Loss?
Before starting a cycling routine, it’s advisable to consult with your doctor, especially if you have any health concerns or pre-existing conditions, suggests Dr. Seltzer. While cycling is generally a low-impact exercise suitable for most people, those who experience discomfort from sitting for extended periods may find it less beneficial.
Despite its low-impact nature, cycling does come with certain risks, including dehydration, muscle cramps, and the potential for overtraining injuries. To minimize these risks, always stretch before and after your workout, and prioritize rest days to allow your body to recover. According to UCLA Health, taking at least one day off from exercise each week is recommended, but more rest days may be necessary depending on your body’s needs.
For outdoor cyclists, safety is paramount. Be sure to follow local bike laws and stay alert to your surroundings to reduce the risk of collisions. Interestingly, a 2023 review published in Frontiers in Sports and Active Living found that cycling is associated with a statistically significant reduction in mortality risk. Specifically, engaging in about 100 minutes of cycling per week was linked to a 17 percent lower risk of mortality compared to not cycling at all. Nevertheless, it’s important to stay cautious—always wear a helmet and keep your eyes on the road.
Ultimately, the most effective exercise for weight loss is one you enjoy and can stick with. “If you’re cycling solely because you think it will help you lose weight but you don’t actually enjoy it, it’s unlikely to be effective in the long run,” says Dr. Seltzer. “Cycling is not the only option for losing weight—other forms of cardio can be just as effective.”
