When someone wants to lose that pesky belly fat, they usually turn to different forms of cardio, like running, swimming, cycling, etc., to stay healthy and fit.
Unsurprisingly, some recent studies have shown that regular outdoor physical workouts can significantly reduce the risk of chronic diseases and improve mental well-being, which makes taking a step outside and moving your body all the more important.
If you have a nice and spacious neighbourhood or a park nearby, taking a morning or evening walk might be a great idea. But if you also have a bicycle (or access to a public one), then that would work well, too! However, you can only do one of these at one time. So, what’s it going to be: cycling or walking?
Cycling and walking are two of the most common outdoor activities and have numerous health benefits. Being low-intensity exercises, even beginners and people with injuries or certain health problems can do them. In order to choose between them, you will first have to learn the key benefits they both have to offer so you can understand which one might be a better fit for you and your belly fat loss.
In this blog, we will compare cycling and walking for belly fat and see which one is better for different people!
Table of Contents
- Is Walking Better Than Cycling For Belly Fat Loss?
- Can Walking Help You Burn Abdominal Fat?
- Does Cycling Reduce Belly Fat?
- Expert’s Advice
- The Final Say
- FAQs
- References
Is Walking Better Than Cycling For Belly Fat Loss?
Cycling and walking are both great ways to shed belly fat, but cycling tends to burn more abdominal fat due to its higher intensity.
The number of calories you burn when walking or cycling depends on the intensity of the exercise. In general, however, cycling is considered a more effective cardio exercise for good calorie burn and belly fat reduction. So, if you’re short on time but still want to burn good calories, you should choose cycling. If you want something less intense and have plenty of time, you can choose walking.
An article from Harvard Health Publishing tells us that a 70 kg person (155 lbs) burns approximately 298 calories during a 30-minute cycling session at a moderate pace of 12 to 22.4 kilometres per hour (13.9 miles per hour), while the same person burns about 149 calories during a 30-minute brisk walk.
To target that belly fat, though, you'll need to calculate your calorie intake in order to create a calorie deficit—basically, burn more calories than you consume. Tracking what you eat and staying active can help you stay on track and make sure you're in that calorie-burning zone, no matter which physical activity you choose. The real trick is staying consistent. Pick one activity, stick with it, and enjoy the health benefits that come with it!
Difference Between Walking & Cycling For Belly Fat Loss
Here are some key differences between the two exercises:
| Factor | Walking | Cycling |
| Calories Burned (30 min) | ~149 calories (brisk pace) | ~298 calories (moderate pace) |
| Intensity | Lower to moderate intensity, easier on the body. | Higher intensity, more fat-burning. |
| Muscle Engagement | Primarily works legs and lower body. | Works legs, core, and glutes more. |
| Impact on Joints | Very gentle & ideal for beginners or those with joint pain. | Gentle on joints & great for those with knee issues. |
| Accessibility | No equipment is needed & it can be done anywhere. | It requires a bike, but it can be done outdoors or indoors. |
| Time to See Results | Takes longer but is more sustainable for daily routines. | Faster results with higher-intensity rides. |
Also Read: Best Cardio For Weight Loss And 14 Best Fat Loss Exercises To Do At Home!
Can Walking Help You Burn Abdominal Fat?
A daily walk in the park may not be as intense as running, but it can still be an accessible and effective way to burn calories and reduce fat. Walking helps to create a caloric deficit, which we already covered is essential for weight loss. Even more than that, walking for at least 30 minutes a day can increase your metabolic rate, which means your body will continue burning calories even after you’ve returned home and are lying on the couch!
But here's the thing: fat loss doesn't happen in just one spot—it’s a whole-body process. So, getting rid of belly fat alone won’t be possible, and even if you lose overall body fat, losing belly fat can be a bit tricky since it’s often more stubborn. Yet, walking can be a game changer. It’s been shown to lower cortisol, the stress hormone linked to belly fat.
Plus, research from the Journal of Applied Psychology found that walking boosts insulin sensitivity, which helps regulate blood sugar and prevents excess glucose from turning into fat. A simple walk with some serious fat-burning benefits!
Also Read: 32 Foods That Burn Belly Fat Fast: Your Ultimate Guide to Tackling Stubborn Stomach Fat!
Does Cycling Reduce Belly Fat?
Yep, cycling does help reduce belly fat. It boosts calorie burn, and when you're cycling, your muscles need energy, so your body starts breaking down fats and carbs to fuel the workout.
What’s awesome about cycling is that it’s not just about burning calories during the ride but also after. The intensity of cycling can keep your metabolism working at a higher rate even after you’re done (even more than walking). So, it keeps burning calories long after you’ve finished your workout.
Consistency is key, though! Whether you're cycling outdoors in the fresh air or on a stationary bike while watching your favourite show, sticking with it is what will take you to real results. Add some healthy eating habits, and you’ll definitely be on your way to losing that belly fat!
Also Read: 12 Targeted Belly Fat Burning Exercises At Home That Requires No Equipment!
Expert’s Advice
Both walking and cycling can effectively support fat loss when done regularly and combined with a consistent calorie deficit. For your diet, emphasise whole foods like fruits, vegetables, lean proteins, and whole grains. These foods keep you fuller for longer and provide the necessary nutrients to support your workouts and overall health.
Health Expert
Lavina Chauhan
The Final Say
Cycling and walking are great fitness activities that help increase cardiovascular health, reduce the chances of developing chronic conditions such as diabetes, and help in weight management. Belly fat reduction depends on several factors, including duration and intensity of the exercise, nutrition and consistency. To see the best results, it's important to stick to a regular routine.
FAQs
1. Which is better for weight loss: cycling or walking?
For weight loss, cycling is generally more efficient as it typically burns more calories per hour than walking, especially at moderate to high intensities. However, the best choice depends on personal preference and consistency in maintaining the activity.
2. Which burns more fat, walking or cycling?
Walking may increase fat metabolism more than cycling, but cycling burns more calories overall. Both activities can contribute to fat loss as part of a calorie-controlled diet.
3. Does indoor cycling burn belly fat?
Yes, indoor cycling can certainly help burn belly fat as much as outdoor cycling by increasing calorie burn and boosting metabolism, especially when done consistently.
References
- https://www.tataaig.com/knowledge-center/health-insurance/cycling-vs-walking
- https://www.happiesthealth.com/articles/fitness/cycling-vs-walking
- https://www.medicinenet.com/can_you_lose_belly_fat_by_cycling/article.htm
- https://wellfitnessinsider.com/walking/cycling-or-walking-for-belly-fat/#google_vignette
- https://www.editorji.com/lifestyle-news/health/which-is-better-walking-or-cycling-to-lose-belly-fat-find-out-1721553506763
- https://www.healthshots.com/fitness/weight-loss/walking-vs-running-for-belly-fat/
- https://www.starhealth.in/blog/cycling-reduce-belly/
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