8 reasons cycling’s a fun, effective way to lose weight

5/13/2024 – Mark Nessmith

8 reasons cycling’s a fun, effective way to lose weight

If you’re struggling to lose weight, cycling offers a fun, low-impact way to burn calories and speed up your metabolism. No matter your current level of fitness, by combining both outdoor and indoor riding, you can stay on track and hit your weight-loss goals sooner. And as a bonus, you’ll have a great time!

Cycling isn't just a leisurely activity or a mode of transportation; it's a powerful tool for weight loss and overall health improvement. Whether you're a beginner or a seasoned rider, hopping on a bike and hitting the road can offer numerous benefits for shedding that extra weight.

Here are eight reasons why cycling – whether outdoors, or indoors with a cycling app like ROUVY – is a healthy and effective way to lose weight.

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Cycling burns calories efficiently

Cycling is a highly effective cardiovascular exercise that can help you burn a significant amount of calories. The number of calories burned depends on factors such as your weight, intensity of cycling, and duration. On average, cycling at a moderate pace of around 18-22 kilometres per hour can burn anywhere from 400 to 750 calories per hour.

Safe, low-impact exercise

Unlike high-impact exercises, cycling is gentle on the joints. This makes it an excellent option for individuals with joint pain or those who are overweight and looking to avoid excessive strain on their bodies.

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Cycling allows you to get a rigorous workout without the risk of any impact-related injuries, which can more easily be picked up through sports such as running.

Builds muscle and speeds up metabolism

Cycling primarily targets the muscles in the lower body, including the quadriceps, hamstrings, calves, and glutes. As you pedal, these muscles are engaged and strengthened, leading to improved muscle tone and increased calorie expenditure, even at rest. Additionally, cycling boosts your metabolism, which means you'll continue to burn calories even after you've finished your ride.


Combining outdoor rides with the convenience of training on an indoor cycling app like ROUVY means you have plenty of options to suit your preferences and lifestyle. Outdoor cycling offers the added benefits of fresh air, scenic routes, and the excitement of exploration, while indoor cycling provides a controlled environment with no concerns about weather conditions, time of day, or traffic.

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And on ROUVY, boredom is never an issue as you can cycle 1,300+ real routes from around the world. Indoor riding also adds the convenience factor of being able to hop on and ride any time. You don’t always have time for an outdoor ride, but even a quick session on ROUVY before or after work is an effective way to burn calories and boost your metabolism.

Accessible to all fitness levels

One of the great things about cycling is that it can be adapted to accommodate individuals of all fitness levels. Beginners can start with short, leisurely rides and gradually increase the intensity and duration as their fitness improves. With time and consistency, even the most inexperienced riders can achieve significant weight loss and fitness gains.

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ROUVY offers a wide selection of easy-to-follow workouts and training plans (some designed specifically for losing weight) that are suitable for all fitness levels. Unlike the monotonous stationary bike sessions you might have done in the past, workouts on ROUVY are done on real routes. You can find a primer on how to do a workout over on the ROUVY channel at YouTube.

How to Do a Workout

Everything you need to know about the workouts - how to prepare, what the data on the screen means and how to use the workouts correctly.

Improves mental well-being

In addition to its physical benefits, cycling also has positive effects on mental health. Riding a bike outdoors exposes you to sunlight and fresh air, which can boost your mood and alleviate symptoms of stress, anxiety, and depression. And indoors or outside, the rhythmic motion of pedalling can also have a meditative effect, helping to clear the mind and promote relaxation.

Encourages a healthy lifestyle

Engaging in regular cycling not only helps you lose weight but also encourages other healthy habits. As you become more active, you may find yourself making better dietary choices, getting more quality sleep, and experiencing overall improvements in your well-being.

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Social engagement

Cycling can be a social activity that allows you to connect with others who share your interest in fitness and outdoor recreation. Joining a cycling club or participating in organized group rides can provide motivation, accountability, and a sense of camaraderie that enhances your weight-loss journey.

There’s also a social component to riding indoors on ROUVY. Group rides on the app let you share the experience with your friends or other athletes from around the world. A great feature of group rides is that you’ll be able to stay together with the group ride leader, no matter your performance. Keep pedalling, and the ROUVY Magnet will keep you close to the Group Ride Leader.


Searching for a way to lose weight? Try indoor cycling on ROUVY! With more than 1,300 real routes from around the world, it's easy to stay motivated to hit your goals.


Another great way to stay motivated is to join the lively ROUVY Athletes | Cycling group on Facebook, where ROUVY enthusiasts often share their experiences, promote group rides, offer encouragement and more. There’s also a lively ROUVY club on Strava.

Conclusion: Indoors or out, cycling’s a fun way to stay fit

Are we biased? Okay, maybe a little! But fitness experts agree: Cycling’s a fantastic way to lose weight and improve your overall health. Its combination of calorie-burning, muscle-building, and low-impact benefits make it an ideal exercise for individuals of all ages and fitness levels.

Whether you prefer leisurely rides through the park or challenging hill climbs, incorporating cycling into your routine can help you achieve your weight-loss goals while enjoying the ride. So saddle up – and keep going!


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