Cycling is one of the best ways to achieve a full body workout. Not only does it provide a cardiovascular workout, but it also engages your leg and core muscles.

You can ramp up the intensity and the calorie burn of your cycling workout with some simple tweaks. Here are some tips on how to burn 20% more calories while cycling.

1. Increase Resistance

Start by increasing the resistance on your bike. This will help to increase the intensity of your workout, which translates to more calories burned.

Try to maintain a resistance level that feels challenging, but not impossible to maintain for the duration of your workout.

2. Alternate Speeds

Varying the speed at which you cycle can help to boost calorie burn. Alternate between slower, steady-paced cycling and short bursts of high-intensity cycling. This will help your body to burn fat more efficiently, as well as build endurance and stamina.

3. Stand Up

Get off the seat and stand up while cycling. This engages your core muscles and forces them to work harder, which results in more calories burned. Standing also helps to develop your leg muscles, particularly your quads and calves.

4. Include Hills

Hills are a great way to challenge yourself and burn more calories while cycling. Incorporate a few hills into your cycling route, or use the resistance settings on your bike to simulate a hill.

Hill workouts are particularly effective at targeting your glutes and hamstrings, which are often neglected during traditional cycling workouts.

5. Add Intervals

Interval training is another way to increase the calorie burn of your cycling workout. Alternate short bursts of high-intensity cycling with periods of low-intensity cycling or rest.

This type of workout is particularly effective at boosting your metabolism, which means you’ll continue to burn calories even after your workout is over.

6. Use Weights

Add some resistance training to your cycling workout by using hand weights. This not only helps to build strength in your arms and upper body, but it also increases the calorie burn of your workout.

Just be sure to choose weights that are appropriate for your fitness level and use correct form to avoid injury.

7. Keep it Challenging

Make sure that your cycling workout remains challenging. This means increasing the resistance, changing the speed, or altering the incline regularly. By constantly challenging your body, you’ll prevent plateaus and continue to see results.

8. Fuel Your Body

Eating a healthy diet is crucial for maximizing the calorie burn of your cycling workout. Be sure to eat a balanced diet that includes protein, carbohydrates, and healthy fats.

This will help to provide your body with the nutrients it needs to build muscle and burn fat.

9. Get Enough Rest

Rest is just as important as exercise when it comes to burning calories. Be sure to give your body enough time to recover between workouts.

This allows your muscles to repair and grow, which in turn increases your metabolism and helps you to burn more calories.

10. Mix it Up

Varying your cycling workout is key to avoiding boredom and keeping your body challenged.

Mix up your workout by trying different routes, using different resistance settings, or incorporating different types of workouts, such as interval training or hill workouts.