Survival Fitness Plan Blog/Mountain Bike Riding/How to Use Mountain Biking for Weight Loss

How to Use Mountain Biking for Weight Loss

Want to shed some pounds but think the gym is boring? Discover how you can use mountain biking to lose weight in this article.

Engaging in mountain biking is a great way to get in touch with nature and explore the outdoors, but it may also be a great way to jumpstart your weight loss goals.

Mountain biking is a form of aerobic exercise, which has been found to be one of the most effective methods of burning calories and increasing overall fitness. Additionally, it provides a great way to break up the monotony of traditional cardio, while also providing a challenging and enjoyable workout.

Ride Uphill

Riding uphill is an effective way to burn calories while mountain biking.

Uphill climbs cause your heart rate to increase, which helps you to burn more calories. Additionally, the steady inclines can help build muscle strength in your upper body, core, and legs, as well as increase your endurance.

When riding uphill, make sure to stay in a low gear and maintain a steady cadence. This will help keep your energy levels consistent and ensure your muscles are working efficiently.


Interval training is an effective way to maximize the potential of mountain biking for weight loss.

Interval training is a type of workout that alternates between periods of high and low intensity exercise. This type of exercise challenges your body to work harder and burn more calories than a steady-state exercise routine.

By introducing intervals during your mountain biking routine, you can increase the total calories burned while still maintaining a safe and effective workout.

Work Your Core

Mountain biking also works your core muscles, especially when going downhill.

Many people think that the downhill is the easy part. While it is highly enjoyable, it is far from easy. Not only are there all the technical aspects, but maintaining control of the bike on the way down requires a lot of core strength.

This core strength will naturally build up while mountain biking, but it is also a good idea to do separate core workouts (like the ones in the Survival Fitness Plan).


In conclusion, mountain biking is a great way to burn calories and lose weight. It’s a fun way to get outside, explore nature and stay active.

You don’t have to be an experienced cyclist to enjoy mountain biking. With the right gear and a few tips, you can start mountain biking and see results in no time.

The Survival Fitness Plan is much more than a fitness program. Download the app today and discover what it is all about!

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Article by Sam Fury

Sam Fury 3 png
Sam Fury 3 png

Sam Fury is the creator and owner of the Survival Fitness Plan.

He has had a passion for martial arts and outdoor pursuits since he was a young boy growing up in Australia.

As a young adult he joined the military and studied outdoor leadership in college. After that, to further his skills, Sam started traveling to learn from the best in the world in various fields related to the Survival Fitness Plan including various martial arts in China, SE Asia and Brazil, Parkour in Singapore, Surf Life Saving in Australia, and others. 

These days, he still enjoys learning new things, traveling and sharing what he has learned via the Survival Fitness Plan. 

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