Mountain biking is a high intensity workout that increases your heart rate, helping you burn more calories than many other lower-intensity sports.
A one hour session of mountain biking could burn up to 750 calories.
Mountain biking isn't exactly considered a weight-bearing physical activity and may not seem like the best option if you're looking for weight loss or muscle building.
Mountain bike paths can either be hardpacked dirt or singletrack and are relatively smooth, which can make them easier on your body than trails with lots of rocks and roots where bikers need to constantly lift their bikes over obstacles. You may have less strain on the joints in your shoulders and ankles after a long uphill climb all because you're seated, not in an anchored position like runners or hikers as they climb. Mountain bike riders may also notice less discomfort, since they are stationary during climbs.