Half hour Fitness Bike Workout

 

For Quick Weight Loss… My Bike Workout Better Than Spin & Soulcycle

Video taken from the channel: Adrian Bryant


 

HIIT Workout Insane 30 Minute Bike Workout

Video taken from the channel: AbundantYou with Dr Kevin


 

30 Minute Indoor Cycling Workout

Video taken from the channel: Shane’s Spin Class


 

30 Минута высокой интенсивности Крытый Велоспорт тренировки Fat Blast Fast

Video taken from the channel: Legacy Fitness


 

Burn Fat Fast: 20 Minute Bike Workout

Video taken from the channel: Global Cycling Network


 

HIIT Indoor Cycling Workout | 30 Minute Intervals: Fitness Training

Video taken from the channel: Global Cycling Network


 

30 Minutes Workout Virtual Scenery Treadmill / Exercise Machine (Cotswolds UK) 1080/60fps

Video taken from the channel: Rickvanman Variety Channel


This 30-minute spinning workout combines heart-rate-revving sprints and muscle-building climbs to deliver the punch of a studio session anytime. Pair this at-home spin class workout with a high-energy playlist, performing intervals to the chorus of your favorite songs, and we guarantee you’ll forget you’re riding solo. 30-Minute Exercise Bike Workout Fight Belly Fat With This Boredom-Busting Interval Workout. June 4, 2018 by Lizzie Fuhr. 7.2K Shares While it’s often overlooked at the gym, the exercise bike.

Effort should be a 6 on a rate of perceived exertion scale of 1 to 10, with 10 being as hard as you can go. Your breathing should be deep and controlled, nowhere. Treadmill?

Exercise bike? Cross trainer? Rowing machine? Flying carpet? Beat the boredom with a virtual tour around the picturesque Hobbit Shires of Gloucest.

This interval exercise bike routine lasts for 30 minutes, but it will keep you busy so you shouldn’t get bored. It switches the pace of your pedaling and the resistance level every 30 seconds to one minute, which helps burn fat around the middle. 5 minutes – warm-up at low resistance.

RPE 3. Calories Burned on Stationary Bikes According to Harvard Health Publishing, a 155-pound person cycling at a moderate pace will burn about 260 calories in 30 minutes, and a 125-person will burn less, about 210 calories. If you can’t workout for more than 80 minutes per week, elevate the intensity of your exertion when you do workout. The USDHHS notes that 75 minutes of vigorous aerobic exercise is comparable to 150 minutes of moderate aerobic exercise.

So, maintain a vigorous tempo while pedaling the exercise bike during your four 20-minute workouts to meet. Stationary bike workouts can be incredibly effective at burning fat. “Each of the blocks consists of five consecutive one-minute intervals divided into 30, 20, and 10 seconds at various. The high-exercise group was instructed to exercise hard enough to produce a sweat, like from running or cycling, for 60 minutes a day. The moderate group only had to sweat for 30 minutes.

“Ideally, you should start with one or two HIIT cycling workouts per week that are 30 to 45 minutes in length,” Wilson says. When you feel ready to add more, the next step is to strive for consistency. After three to four weeks, Wilson recommends increasing your sessions to two to four times a week for 45 to 60 minutes each.

List of related literature:

Using an exercise bike, a treadmill, or an elliptical trainer, or doing intervals of sprints and walking, you work out to your maximum intensity for 20 to 30 seconds, then move gently for 90 seconds, then repeat the sequence for a total of eight cycles.

“Goddesses Never Age: The Secret Prescription for Radiance, Vitality, and Well-Being” by Christiane Northrup, M.D.
from Goddesses Never Age: The Secret Prescription for Radiance, Vitality, and Well-Being
by Christiane Northrup, M.D.
Hay House, 2015

Bike for 1 hour after completing a 10-min easy spin warm-up.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

Each session consisted of a 5-minute warm-up, followed by 11 minutes each on a treadmill, upper body ergometer, and stationary bicycle and then another 5 minute cool-down period.

“Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention” by Michelle H. Cameron, Linda Monroe
from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention
by Michelle H. Cameron, Linda Monroe
Elsevier Health Sciences, 2007

I use the same method for sweet-spot rides as I do for aerobic workouts, only now the workout is performed as long intervals instead of as a steady state.

“The Power Meter Handbook: A User's Guide for Cyclists and Triathletes” by Joe Friel
from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes
by Joe Friel
VeloPress, 2012

Complete 2 cycles, then run 8 minutes.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

My personal routine is five or six cycles of sprinting uphill for sixty seconds and walking back down the hill in two minutes.

“The 9 Steps to Keep the Doctor Away: Simple Actions to Shift Your Body and Mind to Optimum Health for Greater Longevity” by Rashid A. Buttar
from The 9 Steps to Keep the Doctor Away: Simple Actions to Shift Your Body and Mind to Optimum Health for Greater Longevity
by Rashid A. Buttar
GMEC Publishing, 2010

Here’s a sample tempo workout for cycling.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

That’s how I do my cardio workouts—I do 45 minutes of walk, run, walk—divided to 1 to 2 minutes cycle.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

For your morning routine, first perform a general warm-up such as riding a stationary bike for 5 to 10 minutes or taking a 5to 10-minute jog.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

This is the equivalent of a hill workout and is a great way to get a good cardio workout without necessarily having to walk faster.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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29 comments

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  • Hi there, where exactly in the park did you film this please? Have been doing this route for a few months (in England) and would like to ride it for real next time I come to Sydney

  • my mute/use own music choice is ‘Love On A Real Train by Tangerine Dream, from the Risky Business movie soundtrack. Just sharin’ (p.s: GREAT video!!!)

  • wow im really happy that i found it again. this is the best cycling workout for me and now it come with no ads during the clip. AWESOME

  • I’ve only been doing this for 1 week and I’m already seeing results. It’s NO JOKE. I never sweat this much before. This workout is so effective.. Thank you!

  • Adam,my profile pic at the left is my pic when i was actively going to the gym in the year of 2010-2014 but now i lose motivation to do all the same workout i did and gained from 55kg to 90kg now,i hope this workout help me to lose weight today,2020.

  • Dumbell workout please and kettlebell. your the best. thank you. this will be so helpful during cold weather. Gretting from Canada ��

  • Brian i wanna thank you for this video,i really feel muscles burning,i was cycling with my stationary bike for almost a month now,i only lost 1 kg but my goal is to lose 4 kg even if i am following a strict diet with everyday cycling for 45 min it did not work for me, with ur training damn i feel the burn in the muscles! I will be training with u from now on,thank you soo much for this motivational video,i will let u know if i reach my goal:) Wish u all the best

  • Only got to the first 10 minutes, ads at the first effort and then at the second but on the second they were continuous so had to get off my bike to skip,too bad,spoiled a good workout ☹️

  • Great Video, ist my choice for 3 month. I’ve found no other one that give me such motivation to hold the speed and fun during my ergometer training. Thank’s for that from Wesel/Northrhine-Westfalia at the river Rhine.
    Hope i can visit that wonderful piece of landscape in the future.

  • Are you kidding me I i was done after keeping up with the warmup then they just went super saying I got too tired or maybe because I had the gear up at 8 the whole time don’t know if that matters tho

  • Thankyou so much for this. I get on my excerise bike in the morning and go for a ride round the cotswolds. It really does vastly improve a bit of a boring workout

  • But in what tension are they cycling? My old magnetic bike has 8 tension levels and working out at 100 rpm at tension 1 is not the same as 2, 5 or 8.
    Anyone knows the average of km done with this workout?

  • Adrian you are the only fitness instructor I can listen to over and over, and still make me smile and carry on even when I’m beat and want to give up, so Thank you �� oh and that dogs face chasing me on the screen, cracks me up every time!

  • I notice many people keep on speaking about Custokebon Secrets. But I’m not sure if it is good. Have you ever tried this popular lose weight methods?

  • Wow! I seem to have gained about 10 lbs since mastectomy. I am not used to doing this type of workout. I have a lot of issues with pain also. Will that workout help too?

  • I’m from the UK and uve been doing this spin hit for a good few month now ��! With the schools and gyms closed I’ve found this very helpful to fit in on a morning before my kids wake up or even on a night when they’re in bed. Half hour is just perfect! Really enjoy this. Thankyou ��!

  • Hi There. I have discovered this channel yesterday. I have an old indoor bike and was looking to do some training with it in addition to my usual toning up workouts. But I need guidance for using the bike, and this is when I found you. I tried the 15min workout yesterday, but I can push for longer, and since I want to tone my legs and buttocks, I have decided to join this 30min session, and am sure it will do wonders. Thank you for uploading this!

  • Dr Kevin, i accidentally found your channel and i love your videos. Been doing elliptical for 4 times already and tried bike for few times. I ve always been an athlete and i just am stuck with 5 pounds i need to lose. Hope all your tips and videos help. Looking forward to update you on my achievements.

  • I’m gonna try this today I would do it longer but im gonna be fasting and I dont want to use too much energy on this but I will update you with how much weight I lost from foing this workout one time

  • Just go outside and ride a bike. I can smell that musky indoor air from here. Also what’s up with tight cycle suit, you’re indoors! The only gusts of wind you’ll find indoors is the A/C and when someone farts.

  • This is where I started nearly two years ago!��
    I can’t thank you enough Rick for starting me off on a wonderful journey.
    I just finished a two hour virtual bike ride across the alps and before that I did a 6 hour ride along the Autobahm.
    But this will always be special.
    This was where I broke in my body.
    This made everything else possible. ��

  • Really good ride, been spinning at the gym for years but just got a bike at home. After the initial high intensity 30 seconds I thought it was a bit short and the rest too long. By half way they were killing and the recovery was never long enough. Awesome workout packed into an easy 30 minutes to put aside.

  • https://bit.ly/_Adrian_Fat_Loss_Plan because �� “�������������� ������������������, This Morning �� �������� �� ������������.” -������������ ����������������

  • Prefer this one over the highly popular Burn Fat Fast: 20 Minute one with the women. 8 30 second sprints, a good warm-up and cool-down and decent breaks in between sprints are great. Prefer listening to my own music to be honest and you will have a major sweat. Combined this with DDP yoga and not eating Pizza all the time and gone from 104kg to 92kg in about 7 weeks.

  • First question: Do this exercise focus on losing belly fat cuz thats just what i want to lose
    Second: S
    Which speed on bike

    Srry for bad english.

  • I am almost 76 years of age. I just completed all 12 rounds using a resistance level of 12 which you told during your 20 minute insane workout is the first level of advanced. I so love this 30 minute workout, makes it easy to exercise.

  • Just discovered GCN and done the 30 min hiit, fitter than I thought, will be trying the others, thanks for making these available! ����

  • Does anyone know, roughly how many calories this session burns? Of course it differs a lot but it would be nice to have an idea. This might be a stupid question.

  • I bought a roller to bike in my house due to the COVID 19 quarantine I live in Colombia and I am fascinated by this video because it is recorded in England, one of my dreams has been to ride a bike in London because it was what I liked the most when I met him and with this video I feel like I do, I love it. Thank you