Losing belly fat can feel like an uphill battle. It’s stubborn, resistant and sometimes infuriatingly persistent. But cyclists have a secret weapon in the war against belly fat: cycling itself. But does cycling burn belly fat? Yes! Cycling is a great cardio exercise, specifically designed to burn belly fat when combined with targeted workouts and proper nutrition.
Whether you’re just starting out, are an avid outdoor cyclist, or someone who combines riding outdoors with training on an indoor cycling app like ROUVY, this guide will give you scientifically backed strategies and practical tips to finally beat belly fat.
Understanding belly fat and how to burn it
Belly fat consists primarily of two types: subcutaneous fat, which lies directly beneath the skin, and visceral fat, which surrounds the internal organs deep within your abdomen. While subcutaneous fat is more visible and often what people associate with body-image concerns, visceral fat is far more dangerous. It has been strongly linked to chronic health issues such as heart disease, type 2 diabetes, and metabolic syndrome. Reducing visceral fat is therefore not only a cosmetic goal but a vital step toward better long-term health.
Cycling offers a science-backed method to combat both types of belly fat. As a low-impact cardiovascular exercise, cycling significantly increases calorie expenditure and enhances fat oxidation, particularly when sustained at the right intensity and duration. Moderate to vigorous cycling engages large muscle groups, which boosts your metabolism and encourages your body to use fat as fuel.
Over time, regular cycling not only reduces overall body fat but also targets deep abdominal fat. The metabolic boost continues even after you finish your ride, meaning you're still burning calories at rest. This makes cycling a highly effective and sustainable strategy for belly fat reduction.
The best cycling workouts for fat loss
To lose belly fat, you need to tailor your cycling to maximize fat burning. Different types of rides serve different purposes and mixing it up will give you faster and longer-lasting results. From steady-state endurance rides to high-intensity intervals and even fasted morning rides, here’s how to structure your training to target belly fat and overall fitness.
Steady-State Rides: Steady-state or endurance rides are where you ride at a moderate intensity for longer periods. Your body uses fat for fuel at these lower intensities so it’s perfect for burning belly fat. To get the most out of it, aim for 60- to-90 minute rides, three or four times a week.
High-Intensity Interval Training (HIIT) In The Saddle: HIIT is short bursts of all-out effort with rest periods, it increases fat burning by increasing your metabolism and gives you an “afterburn” effect, known as Excess Post-Exercise Oxygen Consumption (EPOC), even after your session is done. A simple and effective HIIT workout is to warm up for 10 minutes with easy spinning, then do eight or 10 reps of 30-second sprints (riding at around 90 percent of your max effort) with 60 seconds of easy pedaling in between sprints. Cool down for 10 minutes.
Fasted Cycling – Does It Work?: Fasted cycling is riding on an empty stomach, usually before breakfast, which can increase fat oxidation and potentially burn visceral fat. But there are drawbacks: energy depletion during intense or long sessions, and muscle loss if not managed properly. If you choose to cycle while fasting, limit your sessions to 60 minutes or less at moderate intensity, and be sure to stay well hydrated.
Indoor cycling for belly fat loss with ROUVY
Indoor cycling apps like ROUVY give you the power to turbocharge belly fat loss by turning structured training into fun at home any time, no matter the weather.
Created by pro coaches and cyclists, ROUVY’s online training programs maximize calorie burn and fat oxidation. Each workout on the app takes you through realistic virtual cycling routes, turning your sessions into adventures that keep you motivated. Consistency is key to losing stubborn belly fat, and indoor cycling provides the perfect environment for regular uninterrupted training. No more worrying about the weather, daylight or traffic, you can stick to your training schedule and see better fat loss results.
With workouts like the Quick HIIT Fat Blast, ROUVY’s fat-loss options are designed for maximum effectiveness. The app’s Fat on Fire | Master's Plan puts riders through longer moderate-intensity sessions to target fat stores. And for those who want to supercharge fat burning, high intensity sessions like Matteo's HIIT – designed by Team Visma-Lease a Bike pro Matteo Jorgenson – will maximize the afterburn effect to boost your metabolism post workout.
Whether you’re new to indoor cycling or a seasoned pro, choosing the right cycling training plan on ROUVY will take you further on your journey to a leaner, healthier body.
