Riding a bike is a great way to burn calories, however, simply pedaling at a steady pace won’t get you the results you need to lose weight. You need to spice things up and challenge your body to burn more calories.

In this article, we’ll take a look at 30 ways to burn more calories on your bike.

1. Go for a Long Ride

Going for a long ride can help you burn more calories. You’ll be spending more time on the bike and therefore burning more calories. Make sure to pack some snacks and hydration to keep you fueled throughout the ride.

2. Interval Training

This means alternating between periods of high intensity and low intensity. For example, you could sprint for 30 seconds, followed by a minute of rest and recovery. Repeat this for several rounds and feel the burn.

Interval training is a great way to burn more calories in a shorter amount of time.

3. Hill Climbing

Climbing hills requires more effort and therefore burns more calories. Find a hill and challenge yourself to climb it a few times. You’ll also build strength and endurance in the process.

4. High-Intensity Interval Training (HIIT)

Similar to interval training, HIIT involves short bursts of high-intensity exercise followed by periods of rest or low intensity. For example, sprint as fast as you can for 20 seconds, followed by 10 seconds of rest.

Repeat this for several rounds and feel the burn.

5. Sprinting

Going all out with sprinting can burn a lot of calories. Find a straight, flat stretch of road and go as fast as you can for a short period of time. Repeat this for several rounds and feel the burn.

6. Cross Training

Doing other exercises in addition to biking can help you burn more calories. Try incorporating strength training or cardio exercises like running or swimming into your routine. The variety will keep things interesting and challenge your body in new ways.

7. Commute to Work

Riding your bike to and from work is a great way to burn more calories. It’s also a great way to save money on gas and reduce your carbon footprint.

8. Ride in Groups

Riding with others can be motivating and push you to work harder. Find a group of other riders and challenge each other to go further, faster, and burn more calories.

9. Use a Heart Rate Monitor

A heart rate monitor can help you track your effort level and make sure you’re working hard enough to burn more calories. If you’re not getting your heart rate up, you’re not burning as many calories as you could be.

10. Take Breaks

It’s important to take breaks and allow your body to rest and recover. That being said, don’t take too many breaks and lose momentum. Find a balance that works for you.

11. Alternate Your Routes

Riding the same route every time can get boring. Mix it up and take different routes. This will challenge you in new ways and keep things interesting.

12. Use Resistance

If you’re riding a stationary bike, make sure to adjust the resistance to challenge your body and burn more calories. If you’re riding a regular bike, find hills or other challenging terrain to conquer.

13. Ride to Music

Listening to music can help you stay motivated and push yourself harder. Find music with a good beat and let it fuel your ride.

14. Ride in the Morning

Riding in the morning can help you jumpstart your metabolism and burn more calories throughout the day. Plus, the cooler temperatures and less crowded roads make it a great time to ride.

15. Bring a Friend

Riding with a friend can be fun and motivating. Find a friend who enjoys biking and challenge each other to go further, faster, and burn more calories.

16. Mix up Your Pace

Don’t get stuck in a rut with a steady pace. Mix it up and go faster or slower at different points in your ride. This will challenge your body and burn more calories.

17. Stay Hydrated

Make sure to drink plenty of water before, during, and after your ride. Staying hydrated will help you stay energized and burn more calories.

18. Use a Bike Trailer or Cargo Bike

If you have kids or need to carry groceries or other items, using a bike trailer or cargo bike can help you burn more calories. The added weight will challenge your body and make your ride more difficult.

19. Use a Spin Class or Indoor Trainer

If the weather doesn’t permit outdoor riding, consider using a spin class or indoor trainer. These can be just as challenging and help you burn more calories.

20. Increase Your Cadence

Your cadence is the number of times you pedal in a minute. Increasing your cadence can help you burn more calories and improve your cardiovascular fitness.

21. Interval Training with Resistance

In addition to regular interval training, try alternating between high intensity and resistance. For example, crank up the resistance for 30 seconds, followed by 10 seconds of rest. Repeat this for several rounds and feel the burn.

22. Use a Heart Rate Monitor

A heart rate monitor can help you make sure you’re working hard enough to burn more calories. If you’re not getting your heart rate up, you’re not burning as many calories as you could be.

23. Endurance Training

Endurance training involves long periods of steady effort. This can help you build both strength and endurance and burn more calories over a longer period of time.

24. Race Training

Training for a race, whether it’s a casual community race or a more serious event, can be a great way to challenge yourself and burn more calories.

25. Don’t Skip Your Warm-Up or Cool-Down

Make sure to take the time to warm up and cool down before and after your ride. This will help you avoid injury and make sure your body is ready to burn more calories during your ride.

26. Track Your Progress

Use a fitness tracker or app to track your progress and make sure you’re pushing yourself hard enough to burn more calories. Seeing improvements over time can be motivating and keep you going.

27. Proper Bike Fit

Make sure your bike is properly fitted to your body. This will help you avoid injury and make your ride more comfortable and efficient.

28. Incorporate Yoga or Stretching

Yoga or stretching can help you stay flexible and avoid injury. Consider incorporating these exercises into your routine.

29. Eat a Balanced Diet

Make sure to fuel your body with a balanced diet that includes plenty of fruits, vegetables, and lean protein. This will help you stay energized and burn more calories during your ride.

30. Rest and Recovery

Finally, make sure to take the time to rest and recover. This will help you avoid injury and make sure your body is ready to burn more calories during your next ride.