Killer 30 Minute Bike Workout





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Published on Feb 1, 2014

ALL 7 Bike Workouts for Weight Loss ⏵ http://www.nowloss.com/bike/

You can download a printable version of this workout along with the mp3 of me motivating you here: http://www.nowloss.com/bike

The bike you see me using in the video is a basic Gold's gym bike I bought online and YOU DON'T HAVE TO USE THE SAME BIKE I'm using to get the same weight loss results I got. Any bike will do and it doesn't matter if it's an upright bike or recumbent bike.

I personally burned 355 calories in 30 minutes (or averaged 760 calories burned per hour) and went 7.55 miles and the next time I do this bike work out I want to at least do the same thing or...

I want to burn more than 355 calories, go longer than 30 minutes or more than 7.55 miles and that is an example how you need to always strive to beat your last workout to continually burn more and more fat each bike workout you do but..

Make sure you eat right (meaning you eat the right amount of calories with 1 of these 2 diets...

1. How to lose weight without counting calories @ http://www.nowloss.com/best-way-to-lo...

2. How to lose weight eating whatever you want and whenever you want by eating 1200-to-200 calories per day @ http://www.nowloss.com/nowloss-diet.htm

This killer bike workout is made up of 5 parts for a full 30 minute workout

Sets 1 & 3 last 5 minutes where you go all out for 20 seconds followed by 20 sec rest 8 times followed by a 1 minute break.

Sets 2 & 4 last 4 minutes but you go all out for 20 seconds followed by only a 10 second rest 8 times with a 1 minute break.

Set 5 last about 7 minutes where you alternate going all out for 30 seconds and 20 seconds but always followed by a 20 second break.
Beginners: try to do at least 2 sets
Intermediate: try to do 3-to-4 sets
Advanced: do the full workout

For the best results do this work out 3-to-4 days per week 1-to-2 times per day but if doing this bike workout for less than 10 minutes (which is only 2 sets or less) then increase your frequency to 1-to-6 times per day 3-to-5 days per week

If you don't have a bike then simply do the same workout on an elliptical (https://www.youtube.com/watch?v=5wi6k...), treadmill (https://www.youtube.com/watch?v=CI0Y5...) or follow along with jumping jacks (https://www.youtube.com/playlist?list...) or ski steps (https://www.youtube.com/playlist?acti...)
More Bike Workouts:
Arm bike workout (if you cant use your legs): https://www.youtube.com/watch?v=xUe8x...

32 Min. Bike Workout: http://www.youtube.com/watch?v=_m_xW0...

40 minute Bike workout: http://www.youtube.com/watch?v=06EmQ0...

10 minute bike workout for beginners: http://www.youtube.com/watch?v=_tobsz...

I'm Adrian Bryant & I'm the guy who created NowLoss.com to help you look good naked. See the people I've already helped look good naked here: http://www.nowloss.com/t

Facebook: https://www.facebook.com/NowLoss
Pinterest: http://www.pinterest.com/nowloss/
Instagram: http://instagram.com/adrian_bryant


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