40min Stationary Bike Workout

I think this stationary bike workout of mine lasts for 26 minutes (close to 30 minutes), but I think it actually is a full 40 minute bike workout if you decide to do the bonus workout too at the end.  Or simple 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-lo… 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 or an elliptical machine 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.


Raj Khedun

Raj is an experienced relationship and life coach with a special interest in peak performance and helping people achieve their maximum potential. He has over 10 years of coaching experience, and 20 years of yoga, stress, time and energy management experience. He also enjoys consulting with clients to achieve their physical training and nutrition goals. His inspiring, energetic, yet result-oriented style is contagious - he has a unique ability to help people find their true life purpose and get them passionate about their own short and long-term goals. Raj also speaks several languages, widening his international appeal.

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