10min. Bike Workout (Lose 10 Lbs. In 10 Days)

Weight Loss Tip:Exercise before you eat in the morning. Doing cardiovascular exercises in the morning will burn off excess fat that is stored rather than food consumed recently. This will also help burn fat off of your belly faster because this fat is stored fat. In addition, exercising before breakfast will also increase your metabolism.

More Bike Workouts:

You can download a printable version of this workout along with the mp3 of me motivating you here:

This 10 minute bike weight loss workout can be done at home (that is if you have your own stationary bike) or in a gym. If you are using a gym bike make sure you set the timer up so it does not pause when you are taking the 10 second breaks.

TO lose 10 pounds as fast as possible = that it is very important that you follow this bike workout as is and try not to deviate too much from the bike weight loss workout you see me doing in the above video.

This bike workout is based off my 10/10 style of interval workouts which you can learn more about here: but basically what 10/10 interval training is (and using this bike workout as an example) is that you go all out for 10 seconds like pedaling on the bike as fast as you can s you saw or followed along with the video followed by you resting all out or lightly pedaling for another 10 seconds and you would repeat that process over and over for at least 10 minutes but no longer than 40 minutes so of course…

You can do this work out not only on a bike but also on an elliptical ( treadmill ( or any other prices of cardio equipment. You could also do this work out while performing jumping jacks: or ski steps:

It does not matter what kind of bike you have and as for the resistance level setting just keep it on a normal setting or use the lowest resistance setting as possible that will allow you to pedal super-fast to burn a lot more calories in a shorter period of time.

Don't forget that along with doing this bike workout you will need to go on a diet so go here: to use a 1200-to-2000 calorie diet where you can eat whatever you want whenever you want and still lose weight or you can use this diet here: to lose weight without counting calories but your food options are limited.

Beat your last workout meaning that if you burned 100 calories today with this bike workout then tomorrow shoot for 105 calories or track your distance. If you went a total of 3 miles then go for 3.1 or 3.3 miles the next workout because doing this will help you lose weight faster and faster each time you do this work out and…

Losing 10 pounds in 10 days greatly depends on how overweight you are so if you are trying to ONLY lose your last 10 pounds then don't really expect to lose your last 10 pounds in 10 days now generally if you are just starting a weight loss plan where you are more than 30 pounds overweight then yes…

You will more than likely lose 10 pounds in 10 days when doing this bike workout for 10 minutes 1-to-6 times per day along with a basic weight loss diet plan.

More Bike Workouts:
32 Min. Bike Workout:

Arm bike workout (if you cant use your legs):

Killer 30 minute bike workout:

40 minute Bike workout:

You can download a printable version of this workout along with the mp3 of me motivating you here:

I'm Adrian Bryant & I'm the guy who created to help you look good naked. See the people I've already helped look good naked here:


Written by bodyfat52


  1. need to lose 50 pounds please help me im 62 was anorexia till the last five years im retired take care of my mom who has cancer

  2. Wow!!! So glad I found your channel this morning!! Thank u for pulling me through my first workout! Couldn’t have done it without you!

  3. omg! just did this and this absolutely SUCKED but felt so GOOD…awesome video! I think I’ll keep this in my morning routine

  4. I am going to do this workout twice a day. I really hope this helps. I will try and update this everyday ☺️

    At the moment, I weigh: 10 Stone 9.8 lbs
    Age: 12
    Day: 1
    Day 2: Didn’t do any, busy
    Day 3: 10 Stone, 8.8lbs


  6. This is awesome. Definitely gives me the ambition I need to actually workout. Thank you so much!!!

  7. I’m doing this for a month I’ll update at the end of the month
    April 3.2017 starting point

  8. Just wondering approximately how many kilometres are you going with this? With and without the slow pedalling in the breaks

  9. 3x times = up to 500 calories. Does the amount you weigh configure to how many calories you burn?

  10. I just got a stationary bike as a gift I’m looking for workouts to do while I’m on my bike at home

  11. thank you SO much for this. your encouragement helped me through this entire video…even tho I thought I was going to die!!

  12. what resistance should the bike be set too? I currently just bike for 15 min on res 8 but no sprinting or anything

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