Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
When it comes to shedding kilos, both walking and cycling are fantastic cardio exercises that can help you burn fat, boost your metabolism, and feel amazing. But if you’re wondering which one helps you get more out of your workout, or more burn for your time, the answer depends on your intensity, routine, and personal goals.
Let’s walk (or ride!) through the science behind both to find out which one might suit your weight loss journey best.
Walking might seem simple, but it’s one of the most effective and underrated ways to burn fat and improve overall fitness. It engages major muscle groups, enhances oxygen flow, and helps your body use stored fat for energy. According to research, a gradual progression from slow to brisk walking, ideally 30 minutes or more at around 6.4 km/h on most days, can deliver significant health and fitness benefits without adverse effects.
Once you build consistency, the advantages go beyond just shedding kilos. Here’s a closer look at why walking deserves a prime spot in your fitness routine.
Walking is incredibly gentle on the knees, hips, and ankles, making it an ideal exercise for beginners or anyone managing joint discomfort. In fact, research found that each additional 1,000 steps per day was linked to a 16–18% lower risk of developing functional limitations in adults with or at risk of knee osteoarthritis.
The study suggested that walking at least 6,000 steps a day can help protect against mobility decline and maintain joint health over time. So while it’s low-impact, walking packs a powerful punch when it comes to keeping your joints strong and flexible.
You don’t need a gym membership or fancy equipment; just comfortable shoes and a safe path. Because it’s low effort to begin, walking is easier to turn into a daily habit, which is key for consistent weight loss.
Brisk walking strengthens your heart, reduces LDL (bad) cholesterol, and can lower your blood pressure. A review notes that even 150 minutes of moderate walking per week can significantly reduce cardiovascular risks.
Walking outdoors boosts endorphins and reduces stress. According to a study, walking in nature lowers cortisol or the stress hormone linked to belly fat accumulation.
All you need is a pair of shoes and maybe a hat for sun protection. You can do it anywhere: around your neighbourhood, at the park, or even indoors on a treadmill.
A brisk 30-minute walk can burn around 150–200 calories, depending on your pace and body weight. While not as intense as cycling, walking is easier to sustain longer, which adds up over time. Increasing your speed, walking uphill, or adding short jog intervals can enhance your calorie burn.
For a closer look at how daily walking can specifically help reduce belly fat, check out Does Walking Daily Reduce Belly Fat?.
Beyond being a fun way to get around, cycling serves as a powerful cardio workout that builds both endurance and strength. It targets your legs, glutes, and core while giving your joints a much-needed break from high-impact movements like running.
In one study, young overweight women who completed 24 and 36 sessions of indoor cycling saw the following changes:
2.6% and 3.2% reduction in body weight, respectively.
4.3% and 5% drop in fat mass, respectively.
increase in lean muscle by up 2.3% and 2.6%, all without any dietary restrictions, respectively.
Participants also showed improved cardiovascular fitness and lower resting heart rates, proving that consistent cycling can effectively boost fat loss and overall endurance.
Whether you prefer pedalling indoors on a stationary bike or cruising outdoors, cycling offers both calorie-burning power and strength-building benefits. Here’s what makes it one of the best workouts for transforming your fitness and supporting sustainable weight loss.
Cycling generally burns more calories per hour than walking. A person weighing around 70 kg can burn about 700 calories cycling at a moderate pace for 60 minutes, and even more at higher speeds or on hilly routes. In comparison, that same person would burn only around 200 calories walking at a moderate pace for the same duration.
Regular cycling tones and strengthens your thighs, calves, and glutes. This increased muscle mass helps raise your resting metabolic rate. Meaning, you burn more calories even when you’re not exercising.
Because cycling can be sustained for longer periods, it builds cardiovascular endurance and lung capacity. Studies found that cyclists had more favourable body composition and improved overall fitness compared to non-cyclists.
Rain or shine, you can keep cycling. Indoor spin classes, stationary bikes, or outdoor rides all offer flexibility to fit your schedule and comfort level.
Like walking, cycling is low-impact. It’s often recommended for people with knee or hip pain since it provides a smooth, repetitive motion that strengthens joints without overloading them.
Cycling intensity can vary. A leisurely ride might burn around less calories an hour than vigorous cycling. Intervals, hills, or higher gears can dramatically boost calorie expenditure and fat loss.
Both walking and cycling can help you lose weight, but which is better depends on your body, preferences, and goals.
Cycling burns more calories per hour, especially at higher intensities. However, walking can be done longer and more frequently, which evens things out over time.
Walking wins for convenience. You can do it anywhere, anytime, and it requires no equipment. Cycling, however, gives you the benefit of faster travel and more variety in terrain.
Both are joint-friendly, but walking is less likely to cause overuse injuries for beginners. Cyclists need to watch out for knee strain or poor posture on long rides.
Walking tends to be easier to stick with since it’s less physically demanding and more flexible. Cycling, though, might be more engaging for those who love speed and variety.
If you’re aiming to tone muscles and improve lower body strength, cycling offers a bit more. For general health, mental clarity, and daily movement, walking is unbeatable.
Whether you’re walking or cycling, these habits can amplify your results:
Aim for at least 150–300 minutes of moderate-intensity activity weekly. Consistency is the real secret to fat loss.
Increase your pace, distance, or terrain difficulty. For cycling, add hill climbs or resistance; for walking, try intervals or inclines.
Building muscle through resistance workouts helps boost your metabolism and prevent plateaus.
Nourish your body with balanced, nutrient-packed meals. Include lean protein, whole grains, and healthy fats, and drink plenty of water to aid recovery and performance.
Fitness trackers or apps can help you monitor improvements, stay motivated, and celebrate milestones.
Both walking and cycling are stellar ways to lose weight and improve overall health. If you love a simple, low-cost activity you can do anywhere, walking might be your best bet. But if you enjoy speed, challenge, and a higher calorie burn, cycling could give you the edge.
At the end of the day, the best exercise for weight loss is the one you’ll enjoy and stick with long-term. So lace up your shoes or hop on your bike and let your next step (or pedal) bring you closer to your goals.
Your workouts burn calories, but your metabolism does the heavy lifting. Read 10 Mistakes That Slow Down Your Metabolism to make sure you’re not unknowingly holding yourself back.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.