Here’s How Long Your Cycling Workout Should Be for Weight Loss

When it comes to weight loss, cycling can be a great way to get in your cardio workout. Whether you prefer biking outdoors or hitting the stationary bike at the gym, cycling can help you burn calories and achieve your weight loss goals. In just 30 minutes, individuals weighing between 150 to 185 pounds can burn between 252 to 294 calories by riding a stationary bike at a moderate speed. This is especially beneficial if you are aiming to create a daily calorie deficit. If you're wondering how long your cycling workout should be for weight loss, we've got you covered.

Cycling offers a wide range of intensities, from low-intensity endurance work to high-intensity power work. This versatility allows you to cycle daily without feeling burnt out from high-intensity exercise, making it easier to break through a weight-loss plateau compared to other forms of exercise like walking. Additionally, cycling can be a fun social activity to enjoy with friends, as the cycling community is strong globally, providing a supportive environment for your fitness journey.

So, how often should you cycle for weight loss? To shed weight effectively, it is recommended to engage in at least three cycling sessions per week if cycling is your primary form of exercise. If you also incorporate strength training and walking into your routine, one cycling session, three strength sessions, and two walks per week may be more suitable.

If you're aiming to lose weight, it is essential to meet the national minimum recommended amount of physical activity each week, which includes 150 minutes of moderate-intensity cardio exercise and two strength training sessions.

As for the duration of your cycling workouts, the intensity level will determine the length of your ride. High-intensity interval training may last around 20 minutes, while endurance-based sessions can extend up to an hour. Capritto recommends a mix of long, low-intensity steady-state workouts, short high-intensity rides, and moderate-intensity sessions to maximize weight loss benefits.

For a sample cycling workout, you can try the following routine:

• Warm-up: Pedal for 10 minutes at an easy pace


• Main workout: Complete three sets of 10-minute cycling at a moderately difficult pace


• Recovery: Take a two-minute recovery period after each set


• Cool-down: Finish with a 10-minute easy-paced pedal session

Alexa Mellardo