Calorie Burned: Cycling vs Running vs Walking: Regarding burning calories and staying fit, three of the most popular exercises are cycling, running, and walking. These activities don’t require expensive gym memberships and can be done almost anywhere. But which one burns the most calories? And which one is best for your fitness level and lifestyle?
In this article, we will compare cycling, running, and walking to help you understand how many calories each activity burns, and which might work best for your goals. Whether you are a beginner looking to lose weight or simply trying to stay active, this guide is made for you.
What Affects Calorie Burn?
Before comparing these exercises, it is important to understand that calorie burn depends on several things:
- Your weight: Heavier people burn more calories.
- Workout intensity: Going faster or uphill burns more energy.
- Time spent exercising: The longer you move, the more calories you burn.
- Terrain: Hills and uneven ground increase effort.
- Age and metabolism: Younger people often burn more calories due to faster metabolism.
Also read: Bicycle Crunches for Beginners: Form, Benefits & Calories Burned
Walking – Great for Beginners
Calories Burned:
A person weighing 155 pounds (70 kg) burns around 240–300 calories per hour walking at a moderate pace (3.5 mph). A faster walk (4–4.5 mph) burns about 300–350 calories per hour.
Pros:
- Very easy to start
- Low impact on joints
- No special gear needed
- Great for daily activity and mental wellness
Cons:
- Slower calorie burn compared to running or cycling.
- It may not be intense enough for fast weight loss.
Best for:
Beginners, older adults, or anyone recovering from injury.
Running – Fast and Effective
Calories Burned:
Running at a moderate pace (6 mph) can burn 600–700 calories per hour for a 155-pound person. Running faster (8–10 mph) increases calorie burn to 850–1,000+ calories per hour.
Pros:
- Burns more calories in less time
- Builds cardiovascular fitness quickly
- Can improve mood and energy levels
Cons:
- High impact on knees and joints
- Risk of injury if not careful
- Not ideal for all fitness levels
- Best for:
People with good fitness levels, short on time, or wanting to lose weight quickly.
Cycling – Low-Impact and Fun
Calories Burned:
A leisurely ride (under 12 mph) burns around 300–400 calories per hour. Moderate to intense cycling (12–16 mph or uphill) burns 500–800+ calories per hour.
Stationary cycling:
- Moderate pace: 400–600 calories per hour
- High intensity: 600–900 calories per hour
Pros:
- Easy on joints
- Can be done indoors or outdoors
- Fun and efficient
- Good for building leg strength
Cons:
- Requires a bicycle and some gear
- The weather can affect outdoor riding
Best for:
People with joint issues, looking for fun or endurance-based workouts.
Which Is Best for Weight Loss Calorie Burned: Cycling vs Running vs Walking?
There is no one-size-fits-all answer. All three exercises help burn calories, but running usually burns the most calories in less time. However, it’s not suitable for everyone due to its high impact.
Cycling is great if you want a high-calorie burn with less stress on your body. If you’re just getting started or want something sustainable, walking is an excellent option to build a habit.
The best exercise is the one you enjoy and can do consistently. Mixing them up can also give the best long-term results.
Health Benefits Beyond Calories
These activities don’t just help you lose weight. They offer many other benefits:
- Heart health: All three improve cardiovascular health.
- Mental health: Regular movement reduces stress and boosts mood.
- Muscle tone: Running and cycling help tone legs and core muscles.
- Bone health: Running and walking improve bone density.
- Balance and coordination: Especially improved through cycling.
Tips to Burn More Calories
Want to increase your calorie burn during these exercises? Try these tips:
- Add intervals: Include short bursts of speed.
- Go uphill: Use hills or resistance for added effort.
- Use proper posture: It helps work more muscles.
- Track your workouts: Use apps to stay motivated.
- Stay consistent: Even 30 minutes a day adds up over time.
Use Fitness Apps to Track Calories
Many great apps can help you track calories and improve your workouts, such as:
- Strava
- MyFitnessPal
- Nike Run Club
- Google Fit
- MapMyRide
These apps estimate your calorie burn and help you stay accountable.
Conclusion
Cycling, running, and walking all help you burn calories and stay fit. The right choice depends on your fitness level, goals, and lifestyle.
- If you are just starting or want a gentle option, start with walking.
- If you want the fastest calorie burn, go for running.
- If you want a fun, joint-friendly activity: Try cycling.
No matter which one you choose, the most important thing is to stay active regularly. Start small, stay safe, and enjoy the journey to a healthier you.