40min. Stationary Bike Workout – HIIT Bike Fat Loss Workout

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More Bike Workouts: https://www.youtube.com/playlist?list=PL5qWKDYV54nFk_qOn9RxSYoOR_Z9sEL-B

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

I think this stationary bike workout of mine last for 26 minutes (close to 30 minutes) but I think it actually is a full 40 minute bike workout if you decides to do the bonus workout at the end that last for 14 minutes or if you want to you can simply just do the short 14 minute HIIT bike workout at the end.

What is HIIT training? Well if you need to know then just do the workout on your bike or without a bike doing jumping jacks or another piece of equipment and you will realize the definition of HIIT workouts is HELL!

For this bike workout (and all the other bike workouts I do…) I’m imply using a gold gyms home bike that I bought online for about $150-200 and I’m not telling you this so you can go out and buy one. NO, any bike can be used and there is no special weight loss magic in the gold gyms bike.

A lot of you ask me what resistance I’m using and honestly I use no resistance and I have never tried upping the resistance. It’s best to use the normal or low setting on the bike so you are able to pedal as fast as possible to burn the most calories = more fat burned while working out

3 Things You Must Do To Lose 10 Pounds Every 3 Weeks…

1. Do this bike workout at least 1-to-2 times per day 3-to-4 days per week.

2. Use 1 of these diets: http://www.nowloss.com/nowloss-diet.htm to lose weight without counting calories OR http://www.nowloss.com/best-way-to-lose-weight-fast.htm if you hate counting calories

3. Beat your last workout so for example…

I personally burned 560 calories total for this 40 minute workout (burned 317 calories first 30 minutes and another 233 for last 14 minutes!) & I totaled 9.96 miles for the entire workout so next time I do this workout…

I need to push myself a little bit more and burn 561 calories & go 10 miles while pedaling a little faster overall.

This workout is made of FOUR 6 minute sets + a Bonus 14 minute workout composed of THREE 4 minute sets.

BEGINNERS may want to start with 2 sets (I’ll let you get away with just 1 set)

Intermediates can do 3-to-4 sets.

ADVANCED OR HIGHLY Motivated people can do 4+ sets and the bonus 14 minute bike workout at the end.

PLEASE NOTE: How fast you lose weight depends on how overweight you are and as you get closer your weight loss goal you will not lose weight at the same rate of 10 pounds every 3 weeks.

A bike is not needed in order for you to follow along and do this work out. This same workout can be done on a treadmill (https://www.youtube.com/playlist?list=PL5qWKDYV54nGX165BH-6Y1FYMNKy0LrOA) or an elliptical machine (https://www.youtube.com/watch?v=5wi6kARs7Us&list=PL5qWKDYV54nGTA04wnMmZ2VvhOQFGUrC-) but if doing on a treadmill make sure you keep the speed constant and just jump off the treadmill instead of continuous slowing the treadmill down over and over. See this treadmill workout tips video: https://www.youtube.com/watch?v=cQHK-Fn6lIY

More Bike Workouts:
32 Min. Bike Workout: http://www.youtube.com/watch?v=_m_xW0patsk

Killer 30 minute bike workout: http://www.youtube.com/watch?v=G8cvg2i2r48

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

Arm bike workout (if you cant use your legs): https://www.youtube.com/watch?v=xUe8xi13vbE

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

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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Power Shower says:

+Adrian Bryant
1) will going at top speed at NO bike resistance give same result as going
80% at a significant bike resistance?

2) can i go at top speed on a dual action bike?


Julia Bowie says:

What intensity??

andrei paul says:

Isnt it better to just pedal for 100km?

Vigdis Kengkhetkid Mickelson says:

How many times a week should I do this (combined with a healthy diet) if I
want to lose 10 kg in 5 weeks? LOVE THIS 

james Lance says:

Lmao!! wheres the chick!?!!

TheScribe says:

Can anyone give me any idea of an exercise bike that is good for the taller
person? I’m afraid of buying ones I really want because I don’t want to
crunched up on a bike.

vander30 says:

i want to ask u a question ,,,, if i burn 600 calorie but not one time…i
burn 150 and take rest then 150 and take rest for 2 second ,,,,,is it ok
,,,i mean it will give the same result as i use your brilliant motivation
way for burning ?

megajuanca says:

Hi Adrian, I’ve seen that same bike in a shop, but it seems very weak to
me, but now that I see you using it, I got to ask, would you recommend it?
Does it feel to last? Please answer

shashaman88 says:

Where the fuck is the girl I saw before before I clicked on the video?
Tricky motherfucker

Crazycrakr78 says:

Nevermind read the description

forestgrump1970 says:

Gorgeous chick on the cover but a big ass black dude in the vid WTF

vander30 says:

today i will try :) feel it so good

Heidi Salome says:

Would this workout be beneficial if I did it on a bike with a belt and not
a flywheel? 

Crazycrakr78 says:

What should the resistance be set at?

Thomas Partida says:

Damn! Haven’t had a bike workout like that in a very long time. Appreciate
the motivation. Thanks.

Jules Add says:

Brilliant video thank you , I did exactly what you say in video and ate
healthy lost 5lbs first week . Thank you for your help and guidance . I’m
addicted :) 

Jason Ferebee says:

you suck!

gottajamm says:

“Fast You Can”

whawrongwiddat says:

Thank you for this

ladykiller85 says:

Awesome video man. Im going for my second workout pretty much ever and I’ll
definitely have you in my head motivating me. Thanks for sharing bro.

aisha arif says:

hello! INSANE WORKOUT ! thank you!
Please don’t ever take this down! And how much weight can I drop in a month
do you think if I do this 6 times a week and eat VERY clean? Thank you for
this yet again! 

Erika M says:

I need to lose 15 pounds

motorbiking says:

Warm up? or did I miss an intro video.

Joan Elizabeth says:

Funny narration.

mztee32 says:

Just bought my bike from fingerhut, cant wait to try this workout with my
abolene and sauna suit and will show my results for my birthday 9/26
Adrian! I’m so Turnt Up! 

jay bag says:

I did it all and in the end I did extra 20 seconds…
never lost my speed plus I m not even advanced, I m so proud !!
thanks for the video man !!

Taylor Davis says:

This workout work !!!!!!

Erika M says:

I love this workout:)

Ron Sanders says:

Great workout Adrian. Remind me of my bootcamp days, drenching in sweat
early A.M workout’s. Thanks

Nissa Adamm says:

i love you. i do the workout with you, your voice just keeps me moving.. it
is my third day and i am happy with the energy i get.. now i am eager to
see the results as soon as possible :)

Power Shower says:

quite difficult, yet very enjoyable workout.
Thanks bro..

Adrian Bryant says:

If you don’t have a bike just follow along with Jumping jacks, ski steps,
running or on another machine

pattiduken says:

Cool posters but….why is Clint pointing that thing at me? Lol!

Lisa Jordan says:

Thanks for the Video! Apologies for chiming in, I am interested in your
initial thoughts. Have you heard the talk about – Scarlet Superior Body
Formula (google it)? Ive heard some interesting things about it and my mate
at last got ripped 6 pack abs and lost a ton of belly fat with it. 

smiley uy says:

I finished till the end..I think big while staring at you..lol you
are cute..Thanks good looking..i see you tomorrow..Awesome…

Ger Maloney says:

Greetings! Have you heard about Binnot Amazing Cycling Training (google
it)? Ive heard some incredible things about it and my BF got excellent
results with it.

Vanessa Rodriguez says:

I was looking for a workout to help me train for my cycling and at the same
time help with my weightloss regiment thank u so much

skippymaroo says:

Im gonna flag it for a bad thumbnail

mustafa fabry says:

i want start tomorrow to use bike… i want to reduce butt and legs its big
and stronge.. i have all week so 4 days in week is normal ? and any other
help ?

Cristina Cortez says:

Hi Adrian, I have been doing this whole workout for almost three weeks but
is showing that I m only loosing appr. 167 calories. Why?

isabellabashir says:

Cool! I was looking for a replacement for my Spinervals workouts.

Cynthia Olmo says:

awesome workout plan on trying it tmrw, thanks Adrian. Keep them coming.
Design a workout for people with health problems.

linda plummer says:

This workout is great and it kicked my butt, but I stuck with it and
finished it…This I can do this…I need to lose 30 lbs due to diabetes.
Right now I’m at 150lbs. Thanks Adrian..

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