How Many Calories Do You Burn Riding A Bike

Are you trying to lose weight? biking is a great way to burn calories and improve your fitness. But how many calories do you actually burn riding a bike? Read on to find out.

 

How Many Calories Do You Burn Riding A Bike

The number of calories you burn while riding a bike depends on a few factors, including your weight, the intensity of your ride, and terrain. A rule of thumb is that you’ll burn about 50-60 calories per mile. So, if you rode 10 miles, you would have burned between 500 and 600 calories.

Biking at a moderate pace of 12 to 13.9 miles per hour will burn between 11 and 16 calories per minute, while a vigorous pace of 14 to 15.9 miles per hour will burn between 16 and 23 calories per minute. If you’re really going all out at 16 to 19 miles per hour, you could be burning up to 28 calories per minute.

The steeper the terrain, the more calories you’ll burn. Biking uphill will require more energy than biking on a flat surface. And, headwinds can also make pedaling more difficult, meaning you’ll end up burning more calories.

Your weight is also a factor in how many calories you’ll burn while riding a bike. The heavier you are, the more calories you’ll burn because it takes more energy to move your body. So, if two people of different weights ride their bikes for the amount of time and at the same intensity, the heavier person will burn more calories.

To get an estimate of how many calories you could be burning on your bike ride, check out this calculator from Harvard Health. Just enter in your weight, time, and intensity of your ride to get an estimate.

Remember that the number of calories you burn while riding a bike is just one part of the equation when it comes to losing weight. You also need to take into account the calories you’re consuming. If you’re eating more calories than you’re burning, you’re not going to lose weight—no matter how much time you spend on the bike.

So, if you want to lose weight, make sure you’re creating a calorie deficit by eating less and burning more through activities like biking.

 

7 Ways To Burn More Calories On A Bike

1. Use higher gears
When you ride in a higher gear, you force your legs to work harder which in turn burns more calories.

2. Ride faster
Speeding up your ride will make it more challenging and help you to burn more calories.

3. Stand up when you pedal
If you can, try standing up when you pedal as this also requires more effort from your leg muscles and will help to boost calorie burning.

4. Take on hilly routes
Incorporating hills into your ride will get your heart rate going and help you to burn more calories.

5. Interval training
Interval training is a great way to get your heart rate up and burn more calories. Try pedaling hard for 1 minute and then taking a 1-minute break. Repeat this 5-10 times for a great workout.

6. Ride further
The longer you ride, the more calories you will burn so challenge yourself to go that extra mile.

7. Join a group
Riding with friends or in a group can often make the time fly by and before you know it, you’ve covered some serious ground and burned plenty of calories too!

 

Use Hiit Cycling Training To Burn More Calories

Whether you’re looking to improve your cycling performance, burn more calories or simply want to try a new and effective workout, HIIT training on a bike can be a great option.

HIIT, or high-intensity interval training, is a type of workout that alternates between short bursts of intense activity and periods of rest. This type of training has been shown to be very effective in improving cardiovascular fitness and burning calories.

If you’re new to HIIT training, or if you’re looking for a new cycling HIIT workout to try, this plan can help you get started. This workout includes four different cycles, each lasting for four minutes. The first two minutes of each cycle are spent pedaling at a moderate pace, followed by 30 seconds of pedaling as fast as you can. After the 30-second burst, you’ll pedal slowly for one minute to recover. The entire workout should take about 20 minutes to complete.

Remember to warm up before starting this workout and to cool down afterwards. If you’re new to HIIT training, it’s also a good idea to start with shorter cycles and work your way up to longer ones.

Cycle 1:

Moderate pace for 2 minutes
Pedal quickly for 30 seconds
Recover for 1 minute

Cycle 2:

Moderate pace for 2 minutes
Pedal quickly for 30 seconds
Recover for 1 minute

Cycle 3:

Moderate pace for 2 minutes
Pedal quickly for 30 seconds
Recover for 1 minute

Cycle 4:

Moderate pace for 2 minutes
Pedal quickly for 30 seconds
Recover for 1 minute

Remember to warm up before starting this workout and to cool down afterwards. If you’re new to HIIT training, it’s also a good idea to start with shorter cycles and work your way up to longer ones.