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Cycling 1 Hour a Day Weight Loss: How Effective Is It?

Cycling is a healthy outdoor activity often enjoyed by kids and adults. It is also played indoors, mostly for weight loss purposes and muscle strengthening. In fact, weight loss enthusiasts prefer cycling 1 hour a day weight loss strategy over a high-intensity workout. 

Nevertheless, does cycling really help you lose weight?

Cycling is a great way to reduce weight and torch fat faster than others. It is enjoyable and beneficial to exercise this way, and it has obvious health benefits. Cycling 1 hour a day can help you burn 450 to 750 calories, which contributes significantly to weight loss. 

However, is losing weight by cycling healthy? How much cycling should you do for weight loss? Here you will find interesting and beneficial facts related to cycling and weight loss.

Table of Content

Cycling 1 Hour a Day Weight Loss

Cycling 1 hour a day weight loss plan is effective at reducing body mass and bringing the weight down on the machine. It can help to boost the metabolism, which initiates calorie burning. Normally, you can burn 350 to 750 calories per 1-hour cycling session, which can contribute to losing 202,800 calories (58 pounds) yearly. 


In particular, when you cycle at high intensity, you can burn more calories, resulting in more fat breakdown. Moreover, during the cycling process, your overall body muscles are greatly involved, which results in the toning of those muscles. 

Especially, the quadriceps, hamstrings, abdominals, calf, and erector spinae muscles involved in cycling result in giving your body a lean, polished, and muscular look. 

How Does Cycling Work for Weight Loss and Muscle Strength?

Cycling is an easy and comfortable aerobic exercise for those who want to do high-intensity workouts without stressing out their joints. Cycling works to improve overall body function. In particular, it is incredibly good for leg health and strength.


Paddling during biking involves the coordinated work of glutes, calf, hamstrings, quads, core musculature, also some back and stomach muscles as well. Consequently, it results in the activation of these muscles, which helps torch extra mass while strengthening these points.

You can achieve a sleek and sexy appearance without rigorous workouts and strict diets with this technique as it tones these notable body areas. However, a combination of cycling and HIIT can accelerate weight loss.

How Effective Is Cycling for an Hour Daily? 

Cycling 1 hour a day at a moderate speed can help you lose approximately 450 calories. Accordingly, it results in melting 3150 in a week, which can result in losing 1 pound per week. 


However, when you cycle at a high intensity or speed for an hour, you are more likely to burn more calories and reduce more fat. 

No need to say, but cycling is highly effective for weight management and overall wellness. 

Can I Lose Weight Just by Indoor Cycling?

Indoor cycling, or spinning, is an advanced method of cycling on a stationary machine where you just do paddling without covering any distance at different speed levels.


The main purposes of the static cycle are to increase endurance and improve strength, high intensity, and recovery. It helps significantly in boosting metabolism and fat burning. Indoor cycling considerably tones your glutes, core muscles, and leg structure. 

Is Cycling Good for Belly Fat?

Cycling can help reduce belly fat and FUPA. During paddling, your legs and lower abdominal muscles perform a coordinating activity which leads to the activation of these muscles. 


Although abdominal muscles are less involved during cycling, yet, it is an aerobic exercise that aids in the burning of overall body fat, particularly stubborn FUPA, and lower belly fat

Cycling 1 Hour a Day Burns How Many Calories? 

It depends greatly on your cycling intensity; for instance, if you cycle for 1 hour a day at a moderate speed then you can burn almost 350 to 450 calories. However, at the high intensity of cycling, you can burn almost 750 or even more calories in an hour of exercise.

Moreover, on the stationary or exercise bike, you can even burn more calories. However, how many calories does 1 hour on an exercise bike burn? You can even burn twice as much fat on the exercise bike as on traditional cycling. 

How Long Do I Need to Cycle to Burn 1000 Calories?

The average person burns about seven calories per minute when cycling at 10–12 mph. It is possible to burn up to 15 calories per minute if you increase your speed from 14 to 16 mph. In order to burn 1,000 calories, you would have to run at 14 mph for 65–70 minutes. 


If I Cycle 10 KM a Day, Will I Lose Weight? If you cycle 10 km on a regular basis for a month, you will be able to lose one to 1.5 kg of weight, as cycling creates a calorie deficit in your body.

How Long Should I Cycle to Lose Weight?

According to the American Council on Exercise (ACE), you should cycle at least 30 minutes per day for weight loss. Moreover, if you want to get faster and more results, then increase your biking duration and workout intensity. Unlike heavy weight lifting and other cardio, this joyful activity helps you lose weight without stressing your joints and muscles. An average man can cycle for an hour at a moderate speed for weight management.

How Much Weight Can I Lose in a Month if I Cycle for Weight Loss?

How much weight you can lose with cycling depends on your riding duration and intensity. On average, if you burn 300 to 750 calories in a day by cycling, you can easily lose up to 5 pounds. But, how many KM cycles per day to lose weight? Ideally, you should cycle between 20 and 30 kilometres per day, or at least 5 to 10 kilometres a day to lose weight. 

Is Cycling Better Than Running? 

Running and cycling are aerobic exercises and have significant benefits on weight management. Running may be considered more beneficial for fat burning because it may involve more muscles than cycling, but this is just a misconception.


As a matter of fact, running and cycling produce the same physical effects when performed at the same intensity and duration. Nevertheless, cycling is a more comfortable and less tiring exercise than running or jogging.

Some Essential Cycling Tips for Weight Loss

The following are some essential cycling tips for weight loss:

  • During your cycling workout, alternate high-intensity intervals with moderate-intensity intervals (cycle faster for 5 to 10 minutes, then moderately for 2 to 3 minutes, then repeat the process). This may help in developing endurance and accelerate fat burning.
  • Set your goals, like cycling for an hour. But, it may help if you go a little further each day.
  • Also, try cross-training, such as alternating your outdoor one-hour cycle plan with indoor exercise cycling, sit-ups, or weight lifting. It helps greatly in the mass build-up.
  • Try to challenge yourself with some high-resistance cycling plans.

Other Effective Methods for Easy and Guaranteed Weight Loss

Indeed, cycling is an easy and comfortable workout for weight loss. But, you can accelerate your weight loss results by combining it with other workout plans. Here are a few strategies that may help reduce body weight:

  • Cut back on refined carbs.
  • Focus more on protein and healthy fats.
  • Drink 5 litres of water in a day.
  • Focus more on fresh and leafy vegetables.
  • Along with biking, try to do some running, weight lifting, and weight loss yoga.
  • Get quality sleep.
  • Track your calorie consumption and burning. 


Can I Burn 500 Calories in an Hour?

You can burn 500 or more calories in an hour with a high-intensity workout. It may include dancing, swimming, bicycling, rope jumping, weight lifting, or other vigorous activities. 

Will I Lose Weight Cycling 30 Mins a Day?

You can lose weight with 30 minutes of cycling workouts. For faster and more efficient weight loss, try to maintain a pace of 14 to 16 mph. 

Does Seed Cycling Help With Weight Loss? 

Weight gain or loss during seed cycling greatly depends on the level of hormones in your body due to different menstrual phase stages. Yet, you are more likely to gain weight through seed cycling. 

Does Static Cycling Help Weight Loss?

Indeed, yes, static cycling can help you in burning 400 to 600 calories during a one-hour session. As compared to traditional cycling, the gym cycle is more proficient at weight loss. 

Does Carb Cycling Help With Weight Loss?

Carb cycling can help weight loss in many ways, but it is not proven by scientific research or nutrition experts.


The time was great when people preferred their cycles over public buses and used bicycles as their means of transportation. Today, although we use cars, and luxury transport for daily use, we still consider cycling for health benefits. Cycling 1 hour a day weight loss plan is actually a worthwhile and beneficial method. Besides losing extra pounds, you can find a great improvement in your cardiac, digestive, and muscle health.

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