How to get the best workout from bike riding?

Time and miles is the simplest and best answer. More is better. An hour a day would be an absolute minumum. Using the bike as transportation is best, because the miles tend to sneak up on you. On weekends, throw in longer rides. 3? 4? 5 hours? more? Depends on what kind of shape you're in now. You may need to work up to it. Fat is stored fuel. You get rid of it by taking in less fuel than you need to power your day. Exercise helps the process by increasing fuel requirements. Bear in mind that exercise strengthens muscles, but has no DIRECT effect on fat overlaying those muscles. Fat gets used up more or less evenly from all over. You can't target specific body parts or regions for fat loss. Specific workout routines don't change the calories burned per mile very much, so that's not especially relevant. Its miles that count.

Start out with an easy 10 min warm up and then start pedaling at 70-90 rpms in a gear that is easy but gets your heart rate to 85% of max. You want to ride for at least a hour or more. You can find hills to climb or do intervals where you go as fast aa you can. Go as fast and far as you can and then drop back to recover. The fastest way to lose weight is to eat less.

You should keep the same speed the entire time while ridding also ride make sure to go up hils it's the best workout! If tou can go on really hot days because the more sweat the better !

Push your limits.

simple sweat and time wle

Ride with some intensity. If you're not breathing hard, you're not riding hard enough. I commuted to work on my bicycle for 8 years until I bought a house and moved too far away for it to be practical. But during those years of riding I inspired others to do the same. One guy in particular wanted to lose weight. He got me to help him pick out a bike, and he started commuting to work as well. After 4 months he complained to me about not losing any weight at all. We were both mystified by this until I happened to see him on his way to work one morning. If he were going any slower he would have fallen over. It never occurred to him that he might actually need to put some effort into riding. Don't be like that guy.

Every one has a good answer. I am a cyclist and am only 14. The main purpose of an exercise is to keep it going. Always keep pedaling and whatever you do dont stop pedaling! Even if you are tired, if you are pull over, and have some water and have a five minute break. Once you start pedaling slowly your whole mentality changes. Go as fast as you can keep pedaling and push it a little more. Now, coming from someone with a good bike it is much easier ride, and i can go the distance simply and the speed just comes with the bike, so it is a downright easy ride. That is why i have to push myself further . I usually ride with my dad and he uses a cheap bike from walmart(same quality as your target bike). It is really a challenge for him to keep up with me. But he is getting a better workout then i am! Really if you are on a bike going 10 miles an hour, any terrain you are getting exercise, but just always to remember to push yourself to the absolute limit. I wish you luck.

To get back in shape and get the most out of your bike riding you need to ride with some intensity. Since you are looking to lose some fat, you need to burn some calories. HIIT (high intensity interval training) is very effective. It is basically short bursts of riding fast or uphill followed by easing off in order to recover. Repeat the intervals several times. A heart rate monitor is helpful to let you know how hard you are working. Try to set up a route where you can take advantage of several intervals during your ride. See the references below about intervals and your target heart rate. Don't forget about a healthy diet and sufficient sleep. Good luck.

Every one has a good answer. I am a cyclist and am only 14. The main purpose of an exercise is to keep it going. Always keep pedaling and whatever you do dont stop pedaling! Even if you are tired, if you are pull over, and have some water and have a five minute break. Once you start pedaling slowly your whole mentality changes. Go as fast as you can keep pedaling and push it a little more. Now, coming from someone with a good bike it is much easier ride, and i can go the distance simply and the speed just comes with the bike, so it is a downright easy ride. That is why i have to push myself further . I usually ride with my dad and he uses a cheap bike from walmart(same quality as your target bike). It is really a challenge for him to keep up with me. But he is getting a better workout then i am! Really if you are on a bike going 10 miles an hour, any terrain you are getting exercise, but just always to remember to push yourself to the absolute limit. I wish you luck.