How To Use Indoor Cycling To Lose Belly Fat

Stuck at home and want to get fit? Let us show you how to use indoor cycling to lose belly fat! Combine indoor cycling with a healthy diet to shed those pounds!

Last updated:

Indoor Cycling Class

Losing belly fat is not an easy task. For the longest time, I struggled with losing weight. Long hours in the office (or home!), minimal exercise, and poor eating habits really did some proper damage.

It affected not only my health and relationships but also contributed to poor performance at work. 

I knew that if I didn’t make drastic changes, things could really spiral out of control. Enter the Wattbike Atom.

This really has been a game-changer for me in the last 12 months. If you’d like to learn more about how I lost 15lbs using just an indoor cycling regiment, read on!

How To Use Indoor Cycling To Lose Belly Fat?

To start off, there is no such thing as belly fat spot reduction. The secret sauce to losing belly fat is overall body fat reduction. To achieve your fat loss goals, try a regular exercise program and watch what you eat. Do both of these consistently over a few months and watch the pounds melt away. It’s as simple as that! 💪

Aim for a goal like completing your first Gran Fondo or achieving a Tron bike on Zwift to make your indoor cycling training a bit more fun. At the time of writing this, I’m 94% of the way to unlocking the Tron bike 🚲!

Another key aspect of losing belly fat is a balanced diet. I never deprive myself and use the IIFYM approach to setting my calorie intake. 

Not only does this help fuel me for each training session, but I’m still able to fit in desserts and other treats whilst still making fat loss progress. Win-win in my books!

Related article – Best Budget Bike Trainers

Indoor Bike Trainers Working Hard

How Do I Get The Most Out Of My Indoor Bike Trainer Workout?

Unfortunately, it’s not enough to just jump on your bike trainer. You must combine indoor cycling with a balanced diet to achieve your desired results.

Having a strategic plan and set timelines to work out each day will go a long way in getting the results you want. Fail to plan and plan to fail! Being prepared mentally and physically improves your general performance too.

Try out these tips to get the most out of your indoor bike trainer.

Related article – Zwift Vs Peloton – Which Is Best For Indoor Cycling?

Set A Goal

You need to understand why you are working out to know what goals to set. If you are trying to lose belly fat, set realistic and time-sensitive goals. Then, get to work and track your progress.

Most smart bike trainers and cycling apps on the market will have some sort of weight loss progress tracker. Goal setting will also give you a more positive attitude toward working out with rewards for reaching your goals.

Have A Training Plan

Being organized will allow you to set aside enough time to work out without affecting your day plans. I like to jump on the Wattbike first thing in the morning because once I get the day started, it’s very hard to find time! 

Smart bike trainers are compatible with apps that offer detailed training plans for you to schedule your sessions. If you’re also looking to improve your performance, check out these cycling training plans.

Use a Training App

From Zwift to Sufferfest, you can use many different apps to make your indoor cycling workout more entertaining. You can choose from a large selection of workout videos that top-rated coaches put together. These apps also have targeted workouts to help you lose belly fat.

Some training apps are compatible with Android and iOS smartphones if you don’t have a smart trainer.

Related article – How To Record Indoor Cycling With Strava

Stay Cool

It really helps to work out next to a window or have a fan nearby when cycling indoors. Some bike trainers also feature fans to keep you comfortable no matter how much you sweat. It will allow for better air circulation for your sweat to evaporate quickly.

The last thing you want is to overheat and feel miserable while working out!

Bonus training tip – a pair of good quality indoor cycling headphones can really help give you that extra boost whilst indoor training too. Nothing better than your song coming on just before a hill climb!

Indoor Bike Trainer with fan

How Often Should I Cycle To Lose Weight?

Having an indoor cycling trainer does not mean you need to cycle all day to lose weight! Also, cycling at any time is not a reliable plan, and you will end up exhausted. Scheduling your rides on specific days during the week will allow for sufficient recovery and boost your overall fitness. 

Exercising is good for your body no matter what time you do it!


Morning routines are popular because sticking to them and planning your day is much easier. You are more likely to get occupied with other responsibilities if you schedule your workouts in the afternoon or evening. 

Starting your day by working out will get your metabolism going. You get to enjoy the benefits of your workout, as you will burn calories all day. Morning workouts will also help you sleep better. I’ve found that working out too late can disrupt my sleep.

Afternoon / Evenings

You are more flexible when your body is at a higher temperature. The body temperature increases throughout the day, making you less susceptible to injuries. This fact could also be one of the reasons for increased physical strength later in the evening.

If you have no time in the morning or afternoon, you can opt to do soothing exercises before you go to bed. Some bike training apps feature yoga workouts to help you burn fat. Strenuous exercise is not suitable right before you go to bed.

Related article – Can Indoor Cycling Help Improve My Running?

Healthy Foods For Weight Loss – A Cyclist’s Diet

Most cyclists aim to keep their weight in check, but that doesn’t mean staying hungry. You can still enjoy various foods without worrying about losing weight. Adding healthy foods to your diet, whether it is to restock after an intense session or just a snack, will benefit your weight loss journey. A balanced diet will keep you nutritious before your next cycling session.


There are plenty of vegetables that you can eat to keep you feeling full and help you lose weight. For example, carrots are low in calories and rich in nutrients. Who doesn’t want to protect their eyesight?!

You can also make smoothies with beetroots that improve your oxygen levels to help you train for longer hours. Sweet potatoes and cucumbers will also make you feel full and keep you regular 👍.

Meat and Fish

Proteins in a well-balanced diet and quality indoor cycling sessions will burn belly fat fast. Meat and fish are key to recovery efforts as they help repair muscle damage from your cycling sessions.

Fish like salmon and sardines will keep you feeling satisfied. They also contain many nutrients your body needs and will keep food cravings at bay. Red meats are also a good form of protein to add the iron and magnesium that your body needs.


If anyone tells you don’t eat any fats, run the other way and don’t look back. Including some fats will help you manage your weight. 

Olive oil contains beneficial compounds to help you break down excess fat and healthy fats to keep you feeling full longer. If you love avocado, you don’t have to remove it from your diet. Avocados are high in fiber which promotes your metabolic health and reduces appetite.

Seeds and Grains

You can shed extra weight by adding seeds to your food. Some seeds, like flax, chia, and sunflower, will help you lose weight quickly. These seeds will help improve your digestive system and are a great source of fiber and calcium. You can add chia seeds to your water and drink once a day. They also help in boosting your energy levels.

Wholegrain bread and pasta are also essential carbohydrates to add to your diet. Try opting for brown bread and pasta instead of white bread the next time you shop. Whole foods are rich in calcium, potassium, and magnesium.


If you have any sweet cravings, try having some fruit. It is not only tasty but also beneficial in helping to fuel your indoor rides.

Fruits like apples provide the fiber that will help you avoid constipation. Oranges are effective in fighting fat due to their high vitamin C content. Adding bananas to your diet will help increase blood flow, speeding up your metabolic rate.

Related article – How Many Miles On A Stationary Bike To Lose Weight?

Spinning Class participant smiling

Frequently Asked Questions

What other health benefits does indoor cycling provide?

Besides losing weight, indoor cycling is also good for your overall health. You will be protected from getting serious illnesses like stroke, heart attack, obesity, or cancer. Indoor cycling can also help to improve your posture and coordination. Cycling has also been found to decrease stress levels and reduce anxiety. 

Is cycling outdoors better for keeping fit?

No. Cycling outdoors might be more fun compared to indoor cycling, depending on the terrain. Either way, indoor cycling still requires effort because of the resistance found in stationary bikes.

Is cycling good for fat loss?

Cycling is a good option when it comes to losing belly fat. You can choose between riding on the road, nature trails, or in the comfort of your home. You will not only burn calories when on the bike, but it also positively affects your metabolic rate and muscle mass. With every pedal turn, you will build muscle through resistance training.

If you are looking for alternatives to running or going to the gym, indoor cycling could be the answer for you. For runners who suffer from joint pain or are recovering, indoor cycling will keep your heart pumping while burning calories.

With an indoor bike trainer, you can strengthen all your muscles while riding in your home. You can quickly shift those extra pounds and become leaner with a bike trainer! 


Indoor cycling can be an excellent way to help shift a few pounds without leaving your home. You get to enjoy being at home while building fitness and muscle. Whether you are an experienced cyclist or a beginner, indoor bike training can work to help you lose belly fat!

Combining indoor bike training with a healthy and balanced diet will burn calories and help you keep the weight off. Set your goals, stick to your training plans, and you will stay fit and lean 💪.

Thanks for reading, and please share with family and friends if this was helpful!

Leave a Comment