Bike Workout to Lose 10 Pounds THIS WEEK – Lose 30 Pounds in 30 days

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“I swear is rigged because I Lost 7 Pounds in 4 Days” -Priscilla Kinnear

ALL 7 Bike Workouts for Weight Loss ⏵

Can you really lose 10 pounds in 1 week or 30 pounds in 30 days with this bike workout?

The answer is yes depending on how overweight you are and how bloated or how much water weight you are carrying. Did you know you can easily lose 5 pounds in 2 days by messing with your salt, carb and water intake to flush out 5 or 10 pounds of unwanted water weight bloat?

So again if you are overweight by at least 30 pounds then yes, losing 10 pounds in your first week with this HIIT bike workout is not a problem at all.

For the best results you need to do the FULL one-hour workout 2-to-4 days per week 1-to-2 times per day or you can do just the 45 minute or the first 4 sets for 2-to-4 days per week 1-to-2 times per day or if you are a true beginner you can do ONLY the 13-minute part of the workout for 1-to-6 times a day for 3-to-5 days per week.

As you saw in the video there is proof of how fast you can lose weight from doing this hellish intense workout or this bike workout from hell but did you remember the girl at the beginning of this video who lost 84 whopping pounds in 4 months doing both my bike and elliptical workouts and what about me (adrian Bryant)
I used this bike workout in my journey to get super ripped or super shredded as some of you would say.

If you don’t have a bike and you still want to lose 10 pounds this week then you can also follow along and do this work out by doing jumping jacks, sprint back and forth in a short space, burpees and/or ski steps or of course you and follow along with this bike workout by doing this HIIT workout on a treadmill.

Here is the exact layout of the first part or the first 4 sets of the HIIT bike workout: you go all out for 30 seconds and then you rest for 10 seconds, then you go all out again but for 20 seconds and then you rest again for 10 seconds and you repeat that 30 seconds and 20 second alternating process 9 times and then you rest one minute and repeat all of that up to 3 times for a FULL 45 minute 4 set workout.

I personally lost weight fast doing this because I always beat my last workout starting off by only burning 600 calories to burning an amazing whole lot of 800 calories doing this.

Do not forget to use a diet along with this bike workout to almost guarantee you will lose 10 pounds in your first week. You can use my eat anything you want diet plan (the nowloss diet where you count calorie) or you can use my 5 diet rules plan where you do not have to count calories.

After that initial fast weight loss of 10 or 30 pounds your weight loss rate will slow down and this is especially true once you have only -to-15 pounds left to lose or just belly fat remaining
At the point of less than 20 pounds left you can expect to lose less than 5 pounds a week or maybe even 1-to-2 pounds a week and in most cases where you have only 10 pounds left to lose you can expect some weeks where you lose less than 1 pound a week or no weight at all.

So the answer to can you lose 10 pounds in 1 week with the bike workout all depends or mainly depends on how over weigh you are? More than 30 pounds to lose = yes and less than 30 = maybe and less than 15 = no you will not 10 pounds in any week.

More bike workouts
40min. Stationary Bike Workout – HIIT Bike Fat Loss Workout =

10min. Bike Workout (Lose 10 lbs. in 10 days) =

Killer 30 Minute Bike Workout

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

Get Rid Of Flabby Arms in 20 min. Arm Bike Workout =

Link to the bike that I’m using in the videos:


Kimberly W says:

I did this using a jump rope and my stepper board as my second workout for day 7 but stopped at 38 minutes! Couldn't go anymore. My rest day is tomorrow!

Smilez 1952 says:

Deadlines are coming for me

A Diaz says:

Lol….best trainer of the decade!! Subscribed instantly!!

Bubbletito TeeVee says:

810 cals today…. Adrian, do you use resistance bands or tubes? If so can you post a workout?

thunderlord2200 says:

my goal is 100 lb

Vegmuffin says:

I’ve been doing the 13 minuets for a couple of weeks now .. I may try this in the summer 😉

Bubbletito TeeVee says:

875 calories. Thanks Adrian !

Ivan Tyron says:

How many days a week should i do this ?

Daria Gleń says:

I discovered this workouts a week ago 🙂 Love it 🙂 In a week I `ve lost 5 pounds by doing this for two days and for one day of jumping jacks (another workout of this awesome man). I didnt diet strictly. However I put a vege or frut to every meal. I am going to do this for at least one more week.

Cassybfit says:

Which workout would you say is your most intense, insane fat burning workout because that's the one I want to do?

Samantha MacDonald says:

Thank you for this workout! Sorry if I wasnt listening but what resistance level are you on?

bttr000 says:

the pictures flashed are so helpful. it kept me motivated til the 60th minute of this f…ing workout. it feels good.

Edward CB says:

lol everytime you say Go so fast that everybody is lookin' at you it just kills me

Ryan Galvan says:

How many calories do you burn with the whole workout

B is for Broccoli says:

Im imagining its my mom after I missed all her calls lol😂😂😂

XS23 says:

this was one of the most intense workouts i found from your channel, ( i made 41 km's in 1 hour , i was slowly pedaling through the rest times / 800 calories burned) i dont know if you remember me but i commented last year and you helped me through the 10 minute workout lose almost 25 kg's from 98 to 75 in just 4 months.

sadly i became depressed, had a lot of personal issues and i started drinking and eating lot of junk food, now i m once again at that previous stage but i guess its a motivation now to do it again! at least on the bright side i know i can do it! i m also on a far more strict diet,
the past 3 weeks i ve been doing workouts from your channel, every day a different one, progressively higher and this last one was the most intense, i have to thank you again because i ve been on fat burning therapy

Martina Lola fraser says:

I have a bike like this in my basement this winter I want to kick my fats butt I want my body back and my confidence use to weight 118 to 125 now 197 to 199 always sick always tired no energy and I have not felt beautiful since 2014 early 2014

Natalie McKenzie says:

Started this on the 29th of October and checked this morning and down 5 pounds. I will comment on the 27th of November my progress

Dawn82 S says:

First time doing this one oh boy it nearly killed me but it all being your workouts for over a month now weighing tomorrow I can see the weight dropping off me you are amazing I won’t give up that’s for sure ❤️😊

Asma Shaikh says:

What will be the resistance level?? plz confirm

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