How to Bike to Lose Weight and Not Create Big Legs

Bicycling is an aerobic activity that can also be used to improve muscular strength and endurance. The differences in your results depend on your route. If you want to avoid creating muscular legs, avoid steep hills outdoors and heavy-resistance climbs on your indoor cycling workouts, as these use muscular strength instead of aerobic endurance. When used as an aerobic activity, cycling burns calories and helps you lose weight. Each pound contains 3,500 calories, so the more you burn, the more you lose.




Step 1

Warm up by cycling at a slow pace with a light gear for five to 10 minutes.


Step 2

Increase your speed, but remain on a flat road, or on light resistance, if using an indoor cycling bike. Use a pace that leaves you slightly breathless, but able to carry on a conversation. Check your speed and aim to pedal at a continuous speed of at least 10 miles per hour.


Step 3

Remain at your moderate-paced cycle for 30 to 60 minutes to burn approximately 219 to 438 calories if you weigh 160 pounds. Gradually increase the speed of your workout as your endurance improves, but remain on flat roads instead of hills.


Step 4

Cool down for five minutes with a slower pace to return your heart and breathing rates near your pre-workout levels.


Step 5

Repeat your workout at least five days a week to burn between 1,095 and 2,190 calories a week. Break down your workout into two daily sessions of 15 to 30 minutes if that's more manageable for your time and your fitness level.


Step 6

Add your cycling workout to your daily workout routine to burn calories and add to your weight loss. Combine your exercise program with a healthy eating plan to control your weight.