Does Biking Burn Belly Fat?

Last updated on December 2, 2021

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Yes, biking burns belly fat. Moderate intensity cycling will help burn the stubborn fat around your belly. However, you will not experience the results immediately; it will take time.

Cycling helps in burning belly fat by promoting the overall body weight loss

Cycling is an aerobic exercise that increases the metabolism of your body. When cycling, you use your muscles that start using oxygen to convert fats and sugars into a molecule that supplies energy into your cells. 

Studies indicate that a person weighing 125 pounds can burn 210 calories while weighing 155 pounds can burn 260 calories by biking for 30 minutes.

If you cycle for 30 minutes every day, you can burn many calories and shed so much weight over time. 

Cycling on its own might not help you lose belly fat entirely. Here are some things that you can do alongside biking to burn belly fat.

1) Do moderate-intensity biking

intensity biking

To get the best results while biking to lose belly fat, you should bike with moderate intensity.

You can switch between moderate-intensity to high-intensity intervals. This is the best way to get your heart rate up as well as strengthen your muscles.

2) You can do both indoor and outdoor biking


It does not matter the kind of biking that you do as long as you remain consistent. You can use a stationary bike at home or inside the gym.

You can also cycle outside sometimes as you enjoy some fresh air. While at it, you might also want to consider cycling under challenging terrains just to challenge yourself and burn more calories.

3) Observe your diet


Even as you bike to lose belly, you must eat foods that are belly fat loss friendly. Get your carbohydrates from whole grains.

Increase your protein and vegetable intake. These types of foods are loaded with essential nutrients, and they keep you full for an extended period.

4) Increase your activity level 

When possible, you can be biking to work instead of using a car. This will help increase your metabolism, and you will begin to see significant fat loss around your belly. 

You might also want to consider strength training. Strength training helps in building muscles and enables fat burning even when the body is at rest.

5) Get enough sleep

a woman sleeping

Sleep is essential when exercising to lose belly fat, and lack of it can lead to weight gain.

Getting enough sleep can prevent decreases in metabolism, enhance physical activity and prevent late-night snacking. All of these are necessary to cut belly fat.


Biking burns belly fat, but this does not happen immediately. You will need to cycle for at least 30 minutes per day to see a significant loss of the fats around your belly over time.

Try to challenge yourself by increasing the intensity when biking. You can also increase the biking time. As a beginner, you can start with moderate intensity and increase it with time.

You also need to embrace a healthy and active lifestyle for better results.

About the author

Nikita Clark

As a personal trainer that specializes in weight loss and body transformation, I know how it feels to be overweight. Just 10 years ago, I could barely walk for two minutes without needing a rest. But I turned my life around and I want to help you do the same.  

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