Belly fat, the fat stored around your stomach, is not just about your physical appearance. You should get rid of it, as it can have a negative impact on your health. It may increase the risk of heart disease as well as diabetes. When your stomach keeps growing, it means you probably need to make lifestyle changes. Apart from changing your diet, make sure to engage in physical activity. Cardio exercises like cycling and running can help to get rid of belly fat. Both can burn calories and improve your heart health. But between cycling vs running, is there a winner?

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Understanding Belly Fat

Before comparing cycling and running, it’s important to understand what belly fat is. There are two types:

• Subcutaneous fat – the soft layer just under the skin.
• Visceral fat – the deeper fat surrounding organs, linked to serious health risks like diabetes and heart disease.

Reducing belly fat requires overall fat loss, not just targeting the midsection (spot reduction is a myth!). This means consistent calorie burning and a healthy lifestyle.

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Running: A Quick Fat Burner

Running is a high-impact, full-body cardio exercise that burns a significant amount of calories in a short time. Here’s why it’s great for fat loss:

• Higher Calorie Burn: Running at a moderate pace (about 6 mph) can burn around 600 calories per hour.
• Afterburn Effect: Post-run, your body continues to burn calories at a higher rate — known as EPOC (Excess Post-exercise Oxygen Consumption).
• Engages the Core: Running naturally works your core, legs, and even upper body, helping tone your midsection.

Best for: People with good joint health looking for faster calorie burn and a time-efficient workout.

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Cycling: A Sustainable Fat-Burning Option

Cycling is a low-impact, joint-friendly cardio workout that can also help burn belly fat — especially when done regularly.

• Steady Calorie Burn: Moderate cycling can burn 400–500 calories per hour, depending on speed and intensity.
• Longer Duration Possible: Because it’s easier on the joints, people often cycle for longer than they would run.
• Targets Lower Body: While it’s great for toning the legs and glutes, core activation is slightly lower than in running.

Best for: Beginners, people recovering from injury, or those who prefer endurance over intensity.

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Which Is Better for Belly Fat?

There’s no one-size-fits-all answer, but here’s the takeaway:

• Running burns more calories in less time, which may lead to faster fat loss — including from the belly.
• Cycling is more sustainable long-term, especially for those with joint issues or who enjoy longer sessions.

However, the key to reducing belly fat is consistency, not just the choice between cycling or running. Combine either activity with:

• A calorie-controlled diet
• Strength training
• Adequate sleep and stress management
• .Related video: 6 Desk exercises to burn that stubborn belly fat (The Times of India)

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Final Verdict: Choose What You’ll Stick With

If you enjoy it, you’re more likely to stick with it. Whether you’re pounding the pavement or pedaling on the road, the best exercise for belly fat is the one you can do consistently.

So ask yourself: Do I prefer a heart-pounding sprint or a scenic bike ride? Your answer will guide you toward better health — and a flatter belly.

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Tip: For even better results, try interval training with either method. Alternating between high and low intensity can supercharge fat burning!