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

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

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:


Source: Credit goes to respacted author.

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  1. OMG, I tried doing this, killed my self. Broke out a sweat. With this work out, I started of the lowest resistance, level 1 but then moved two, level 2. Lost 65 calories, but most of all, I started to sweat and killed myself doing this routine. Normally when I bike, I do about 30 minutes (no rest), 10k in distance but only 200 calories, I lost 65 calories with this routine which is only like 5 minutes fast peddling. I am getting married in October and need to lose 60 lbs. already losing weight, through strict diet and with this routine, should lose even more. My aim is to lose 4-5 pounds per week. This is my routine for the next 7 days. From Monday to Friday, 2 x per day, before work and after work. Weekends, will do this 4 times a day, spaced out evenly throughout the day. I am going to do my normal diet and with this new exercise routine. I will let everyone know how it goes, but this is a great routine. I am exhausted and started to sweat which has never happened when I have biked before. Everyone, make sure you have your goal in mind and know why you are doing this. I am doing this because I getting married and I will not break my mother dream, a single women who raised 3 children, 2 already married happily and I am her only daughter. I do this for my mum who has given us everything.

  2. Hi Adrian, first of all thank you so much for sharing your knowledge and motivation around the world with your Channel.
    My question is: I'm doing this workout, love it, But I pedal and rest 20 secs, not ten seconds. Is that ok? I feel the Burning and rate of the heart, But can I keep doing this way?

  3. No matter what i do…. i’ve been doing hiit workouts 5-6 times a week for 3 weeks now and at least 30-45 minutes of walking i haven’t lost a pound… i’m gaining… why???????

  4. I started this workout a week ago and I feel like I have lost a little bit of fat on my belly. I only do it once a day so it might not gonna show that much of results. I'll do it for another week and keep you updated.

  5. Been struggling because I can’t leave my home and all I have is this bike and doing this made me so happy. Best workout, I’m dripping sweat. So excited to add this to my daily routine. Can’t wait to see results.

  6. Someone pls help me the title says 10lbs in 10 days then he advises not to do it everyday…so are we only counting workout days??

  7. Adrian thank you so much for this video! I've been riding with some of those videos that actually look like you're going somewhere and while it is an exercise its leisurely basically but I came across yours this morning as I was getting ready to do one…when I saw yours, like nice let me get a 10-minute workout let me see what's up with that and my goodness it was exhilarating it was hard but I'm going to keep right on doing this one swimsuit season will be coming pretty soon thank you again keep the videos coming! ❤

  8. I'm sweating! Omg wow I'm going to do this for 10 days. Day 1 complete. Laying down on the ground breathless
    But I feel awesome

  9. When I first came across this video, I thought “oh, this looks like an easy workout. I’ll get through this no problem.” I was so wrong… this workout kicked my ASS. I came out huffing and puffing dripping sweat. I’m sweating in places, I have never sweat before. I can’t wait to see my results ☺️

  10. I need to lose 4 stone in a year for my wedding. Which of adrians stationary bike workouts would people recommend? 😁

  11. I have a mini desk bike. I did 30 minutes of casual peddling for two days and didn’t break a sweat like this! Im happy I found this video!

  12. today is March 1, 2019 and I’ve been doing this video 3x a week after my other 30 min workout. I do this thru 2 rounds! 🥰 I love it and how my gluteus 🍑 still gets sore afterwards, if it starts getting too easy I just increase the resistance.Thank you for making this video 📌@Adrian Bryant

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