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30 Minute Bike Workout (Burns 150 calories every 10min)

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Published on Mar 3, 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

I personally burn almost up to 200 calories every 10 minutes or in every set of this 30 minute bike workout you do at home or in the gym. It is more likely you will only burn 100 calories in 10 minutes at first but you will burn more and more calories as you get better at this super intense HIIT bike workout.

If fat loss or weight loss is your main goal then this bike workout is by far one of the most rewarding workouts you can do to look good naked.

This workout is made up of 3 TEN minute sets where you alternate between 45 & 30 second burst with a 60 seconds all out burst at the end but your rest periods get shorter & shorter each time going from 30 seconds all the way down to 10 second breaks.

Here's a full breakdown of the workout for you...

• Go All Out for 45 Seconds
• Rest 30 Seconds
• Go All Out for 30 Seconds
• Rest 20 Seconds
• Go All Out for 45 Seconds
• Rest 10 Seconds
• Go All Out for 30 Seconds
• Rest 10 Seconds
• Go All Out for 45 Seconds
• Rest 20 Seconds
• Go All Out for 30 Seconds
• Rest 30 Seconds
• Go All Out for 45 Seconds
• Rest 20 Seconds
• Go All Out for 30 Seconds
• Rest 10 Seconds
• Go All Out for 45 Seconds
• Rest 45 Seconds
• Go All Out for 60 Seconds
• Rest 30-to-60 Seconds & Repeat up to 2 times

Beginners can get away with just doing ONE 10 minute set but you'll probably need to do that SHORT 10 minute set 1-to-6 times per day 3-to-5 days per to get results especially if you're looking to get about the same results as someone who is doing the full workout regularly.

Doing this bike workout along with or without my other weight loss workouts (https://www.youtube.com/watch?v=Q1IpA...) 3-to-4 days per week along with a good diet (http://www.nowloss.com/nowloss-diet.htm) will help you lose 30+ pounds super-fast.

Don't look at the bike I'm using and think you must have a gold's gym bike like mine to get the results you want. Any stationary or recumbent bike will do just fine.

IMPROTANT: always beat your last workout by going further so if you did a total of 10 miles in this workout then the next workout go for 10.01 miles or if you are more keen on tracking calories then beat your last calorie burn so if you burn 400 calories today then the next bike workout you will want to shoot for a calorie burn of 401.

You'll still lose weight if you do not beat your last bike workout but you will lose weight faster and faster if you continually beat your last bike workout instead of just going thru the motions with your workout.

If this bike workout is too hard please try my other bike workouts instead and if too easy then don't worry I got a new hardcore intense workout coming soon for ya!!

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More Bike Workouts:
Killer 30 minute bike workout: http://www.youtube.com/watch?v=G8cvg2...

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

Arm bike workout (if you cant use your legs): https://www.youtube.com/watch?v=xUe8x...

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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