Cycling is a low-impact, moderate-intensity aerobic exercise that helps in reducing overall body fat. It engages the lower body and helps to tone the buttocks, thighs and legs. It is a fun exercise that keeps you physically active without causing post-workout pains. If you are not a gym person but aspire to stay fit, cycling is a great way to keep you healthy. But the question arises does cycling burn belly fat? Physical trainers often claim that spot reduction is a myth. So how effective is cycling in reducing belly fat? Read through the article to discover how cycling can reduce belly fat and what are the best practices with cycling to achieve a flat tummy. 

Does cycling reduce belly fat?

Fats are the energy bundles of our bodies. Our body requires energy for all the work it does. With excessive eating and intake of high-calorie frequent diets without proper workouts, we have the bulk of calories stored in our body as fat. This leads to obesity which in turn is the root cause of many diseases. Therefore, it is necessary to stay active and consume fewer calories to lead a healthy life. A calorie-deficit diet with cycling can help you stay fit and active.

Belly fat is the most stubborn fat in our body. It is the hub of fat deposition in males, however, females also tend to have a fatty belly whether it is due to overeating, post pregnancy or motherhood. Some diseases like hypothyroidism and diabetes also lead to obesity resulting in a fat belly. But the question that strikes our minds is can cycling reduce belly fat without hitting the gym? The answer is yes. Following the best practices of effective cycling can help us attain a flat belly.

Cycling is an effective way to lose body weight. It increases the body’s metabolic rate and effectively helps burn belly fat. However, the process of weight loss through cycling is gradual and slow. Cycling does not cause spot reduction; therefore, belly fat reduction through cycling owes to overall weight loss. Increased metabolism rate in the body leads to effective fat consumption and lowers fat deposition in the body. Cycling helps reduce the fat content in our bodies and promotes healthy weight gain. 

How to burn belly fat by cycling?

 If your primary health goal is to achieve a flat tummy and you have decided to attain it with cycling, then you have landed in the right place. Cycling helps shift your sedentary lifestyle to a physically active and motivated routine. While starting your physical fitness journey, it is recommended to go slow in the beginning. Start with low-intensity cycling exercises for 30 minutes a day. Gradually increase the intensity of cycling along with time and try to hit 60 minutes a day for six days a week. However, if you look forward to building abs and gaining muscle weight, club cycling with strength and high-intensity interval training (HIIT). It is necessary to follow a healthy and nutritious diet plan along with cycling for the best results. Switch to a protein-rich diet and cut the fat and carb intakes. Include salads and roughage in your diet plan. It is always advisable to work out an empty stomach. It effectively helps burn calories and achieve your flat belly goal faster.

Quick tips to lose belly fat while cycling

Does cycling reduce belly fat? We hope you have a clear view of the benefits of cycling to burn belly fat. Here are some quick to-dos worth remembering to lose belly fat while cycling. 

  • Stay motivated and patient throughout the journey to lose belly fat. Do not expect instant results. Just focus on your input regardless of the results.
  • Cycle for 30-60 minutes six days a week.
  • Try to schedule your cycling regime on an empty stomach in the early mornings.
  • Club cycling with HIIT by high-speed cycling for 2 minutes followed by 30 seconds rest. These workouts are highly effective and help in quick weight loss.
  • Progressively increase your workout durations with the increasing intensities of cycling. 
  • Include anaerobic exercises along with cycling to effectively burn belly fat.
  • Mind the posture while you cycle so you do not hurt your back.
  • Say no to a sedentary lifestyle.
  • Cut the fat and carbs from your diet.
  • Follow a healthy, protein-rich diet plan that is calorie deficient.
  • Do not cycle immediately after eating. This could lead to digestive problems. 
  • Include detox water and fat-cutter drinks along with cycling for better results.


We hope this article answers all your questions regarding, does cycling burn belly fat. Your body is the most valuable asset you possess. So, take care of your body and stay fit and healthy for a better today and a happier tomorrow.


  1. How long should I cycle to lose belly fat?

If you are a beginner, start with a 30-minute low to moderate intensity cycling exercise for 3-5 days a week and gradually increase the time to one hour or more. To achieve early results, include outdoor uphill cycling in your workout regime. Uphill cycling requires excessive force and increased effort as it is done against gravity. It is an effective way to reduce belly fat.

  1. Will I lose belly fat if I cycle every day?

Yes, Cycling helps reduce belly fat and promotes good fat in our bodies. Cycling every day is a great way to burn belly fat and stay fit in the long run if you are not clubbing strength training with it. However, if your workout regimen includes a bundle of exercises along with cycling, it is advisable to take a day's rest for body recovery.

  1. How to lose 10 kg by cycling?

If you have a target to lose 10 kg weight by cycling then upgrade the intensity and duration of cycling. Work 6 days a week and let your muscles relax for a day for recovery. Practice cycling and workout sessions in the early morning because that is the best time when your stomach is empty and your body tends to lose maximum weight. Stay consistent and follow a healthy diet plan. It is advisable to take protein supplements for better results. Omega 3 fatty acid-rich foods such as avocado, salmon fish, cod liver, kiwi etc are a great way to reduce bad cholesterol in our body. 

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