10min. Bike Workout (Lose 10 lbs. in 10 days)
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Okay. For this ten minute workout, you’re
going to need a stationary bike and if you don’t have one, then you’ll have
to do one of my many other ten minute workouts to make you look good naked.
And before we start this workout, go ahead and get your stationary
bike set up so you’ll be all ready to go, but also make sure that you’re
warmed up for at least five to ten minutes and if you’re already warmed up
then let’s go ahead and get started. Okay. Wait for the countdown clock in the
corner to appear. All right, in ten seconds, you’re going to start pedaling
as fast as you can. All right, get ready. Get ready, we’re going to pedal
real fast. Get ready, we’re going to start in three, two, one. Go. All right, come on, pedal, pedal, pedal, pedal.
Come on, as fast as you can, come on. Pedal as fast as you can, come
on. Keep it up. Keep it up, and stop. Now, relax. There you go. In seven
more seconds, we’re going to pedal fast again, all right? Get ready, get yourself ready. Come on, ready,
and go. Come on, pedal. Pedal as fast as you can, as fast as you can.
Come on. Come on. Pretend like you’re trying to get away from a dog
that’s chasing you. Come on, pedal fast. Get away from that dog, pedal
fast. Pedal. And stop. All right, relax. There you go, keep your
eye on that clock. There you go. Almost, get ready, and go. Pedal, pedal, pedal.
Come on, fast. Fast, pick it up pick it up. Jut for ten seconds, as
fast as you can. Give it all you got. Come on, pedal real fast. Come on keep
pedaling, keep pedaling, and stop. Now if this is too easy for you, and
if you want to, you can just pedal real slow right now, all right? Just
keep moving, don’t stop. Ready? And go. Come on, fast. Come on, pedal
fast. Pedal fast, there you go. Go faster than me, come on. Real fast,
come on, get it up, get it up. Come on, fast. Come on, intensity. And stop.
There you go, relax. Whatever you do, I don’t want you to quit, all right?
I don’t care if you just sit there and stare at your bike for ten minutes,
just a ten minute workout, don’t quite. Go. Come on, pedal fast, pick it up, pick
it up. Come on, get that speed up, get away. Get away from that dog. Come
on, keep going. Remember, you’ve got a big dog chasing you. Come on, fast,
fast. And stop. There you go, relax. All right, look at that clock. Wait
for it to say go, and then go again, all right? Come on, three more seconds, get ready. And
go. Come on, speed, speed, speed, speed. Pick it up, pick it up. Come
on, five more seconds, five more seconds. Get ready. Almost, almost time to
rest. And stop. There you go. All right, look at that clock. About to start
back up again. Just think about that nice looking body you’re going
to have after you’re done doing this workout. And go. That’s right keep going. You’ve got
to make it hard, you’ve got to make it intense, because look. If it’s not
hard and it’s not intense, you’re not going to burn your fat. Come on,
make it intense. Pedal fast, pedal fast. And stop. Come on, I know it’s working you, all right?
If it’s working you, that means it’s working for you. That means you’re
burning fat, all right? You don’t want this to be easy. You want it to
be a little bit challenging. Go. Go. There you go, it might be hard, but look.
Once you start burning fat and losing weight, you’re going to want to
start doing this every day. All right, there you go. And stop. But let me
take that back. You don’t want to do this every day. Just do it maybe three
or four times a week, all right? But you’re going to want to do it every day
once you see the results. Go. Come on, keep it up, keep it up, let’s
burn some fat. Think about that nice looking body you’re going to get. Come
on, faster, faster, come on. You’ve got to make it a challenge, you’ve
got to make it intense. Stop. Remember, you’ve got to make it intense. You
don’t make it intense, you’re not going to burn your fat. I know it’s hard,
it’s even tough for me too. I do it, though, because I now it works. Go. Come on, fast. Come on, come on. Pretend
like you’re trying to get away from a dog. Try to go faster than me. Come
on, come on, and stop. Remember, like I said if this is too easy for you just
pedal real slow right now, all right? Three more seconds, get ready, and
go. Come on, keep going. Pedal, pedal, pedal, come on, keep going. Five more
seconds, come on get it up, get that speed up. Come on, you’re almost
finished. And stop. And like some of you, you might have a stationary
bike where you have to keep pedaling to keep it on. So if that’s
the case, even for this rest part, just keep pedaling real slow to keep
your bike on. Go. Come on, keep going. Keep going, don’t give up. Come on,
faster. Come on, don’t give up. Come on, almost. And stop. Right about now there should be a little voice
in your head trying to tell you to quit, but tell that voice to shut up,
all right? Tell that voice you want a sexy body. Go. Come on, don’t let that
voice beat you. Tell that voice inside your head to be quiet, I’m trying
to get a sexy body, leave me alone. All right, almost. Stop. That’s right, when you do this, you’re going
to burn fat and you’re going to look good naked. Come on, that’s what it’s
all about. Look at me, I’m sweating too, I know it’s hard, but look,
it works. Go. Whatever you do, don’t give up. All right?
Don’t give up, I don’t care if you sit on the bike for ten minutes. Keep
going. Stop. Normally, this is only about ten minutes. It’s ten minutes,
but it’s real hard, but it really works, all right? Keep going. Ready? Go. That’s right, come on, speed it up get
it up. Come on, come on. Give it all you got. Come on, look at me. Come on,
give it all you got. And stop. There you go, relax. Keep it on that clock.
If it’s getting too hard for you, just pedal a little bit slower. But still,
I want you to try to give it all you got. All right? Always try to give
it all you got because, look, it’s only been ten seconds. All right, ten
seconds of hard work, then ten seconds of rest, come on. Almost there. And
stop. Look at me, I’m sweating too. I know it’s
tough, but look it’s only been ten seconds of hard work. Come on, get ready.
Just for ten seconds give it all you have. Go. Ten seconds, give it all
you got, ten seconds, come on. Seven seconds. Come on, faster. Come on, five
seconds. Come on, faster, come on. Come on, almost there. And stop,
there you go. Now, look, if you don’t like the sound of
my voice, just hit the mute button and do the workout, all right. All
you have to look for is the go and the stop. Go. There you go, keep going,
keep going. Come on, faster. Come on, you can do it. And stop. I know you’re
getting tired right now but all that means is that it’s working for you.
It’s a challenge. You’re tired, that means that fat is being burned
off your body as we speak. Go. Come on, keep it up, keep it up. Come
on, we’re almost finished, there’s only about four more minutes left.
Come on, and stop. There you go. And if you think about it, if there’s four
minutes left, then really only two of those four minutes is where you’re
going to be doing some hard work and the other two minutes, you’re going to
be resting. Go. So there’s really just two more minutes
of hard work, and that hard work is going to pay off for you and you’re
going to look good naked after this. Come on, almost finished, and stop.
There you go, come on, do not give up. There’s no need to give up now, because
we’re almost finished. About three or four minutes left, come on.
Don’t give up on me. Go. Keep your eye on that clock. Come on.
Think about that nice looking body. Come on, come on, and stop. Think about
it. People are going to be saying how good you look after you lose all
that weight, how you look different how you fit into those clothes better. Go. Come on, that’s what it’s all about, looking
better, all right? Looking better, looking better, looking good, looking
sexy impressing people. Come on, that’s what it’s all about. Pick it up,
stop. There you go. There you go, every time you think about quitting, think
about why you’re doing this, all right. Think about why you want to lose
weight. Go. Most people want to lose weight to impress
other people, just to prove themselves that they can lose weight, or to
look better. Come on, whatever you’ve got to do, think about the reasons
why. Stop. Come on. That’s right, we’re almost finished.
Hang in there with me. Hang in there with me. I know it’s tough, you can
tell, look at me. Go. I’m sweating too. I’m working hard, I’m working
just as hard as you are on this workout. Come on, pedal. Come on, pedal,
pedal to the metal. Stop. Come on, come on, don’t give up on me. Come
on, three more seconds and we’re going to go again. Get ready. Go. That’s
right, come on. Come on, pedal. Pedal. Come on, almost finished. Come
on, and stop. Hey you’ll keep going. I think there might be two more minutes
left, so what does that mean? One minute of hard work, one minute
of rest. Go. Come on, if you made it this far, please
don’t give up. If you made it this far just give it all you got. At the
end is where you really need to give it all you got, all right? Burn it out,
come on. And stop. Come on, this is the last part of it. Come on, you’ve
really got to pick it up here. Don’t go slower because this is the end part,
go faster. All right? And go. Try to get faster, I know your legs
are burning. Come on, faster, faster. Come on, come on. If your legs are
burning, think about your nice looking body you’re going to get. Come on,
just think about that and stop. There you go. Don’t give up, come on. Come
on, three seconds and then we’re going to go again. Come on, and go. Come on,
pedal to the metal. Come on, pretend like a dog is chasing you,
like I said before. Come on, go faster, that dog is going to catch you, come
on. Speed it up. All right, stop. Come on now, this is the last part,
you really got to pick it up. This might be your last minute, so that means
30 seconds of hard work and 30 seconds of rest. Come on, go. Come on,
come on, don’t let that dog catch you. Come on, that dog is going to catch you.
Come on, faster. Come on, get away from that dog, faster, pick it up, pick
it up. And stop. There you go, come on. I’m not sure how much
time we’ve got left, but I know we’re almost finished, come on. Go. Pick
it up, come on, give it all you’ve got right now. This is the end, give
it all you got. Come on, come on. Come on, pick it up. Stop. Come on, hang in there with me. I think there’s
less than 30 seconds left. Please don’t give up, please don’t. Go. Come
on, you’re going to look good after this, I know it. Come on, pick it up.
Don’t stop on me, don’t stop. Stop. There you go, see look at that. You made it.
You made it. Good job. All right, you can get off the bike now, you made
it. Good job. Good job. If you want to get a free DVD with all my
fat burning workouts all on one DVD, then just go to nowloss.com/free and
yes, it’s really free. I’m not going to make you pay for shipping. I’m paying
the shipping for you, and I’m doing this because I really want you to
look good naked. And all I want you to do for me is, I want you to contact
me through my website at nowloss.com, and tell me your success stories
about how my free DVD helped you look good naked.

100 thoughts on “10min. Bike Workout (Lose 10 lbs. in 10 days)

  1. I started this last Tuesday 7days ago along with ACV detox. Omg. I have really slimmed a bit. I have 5 kids and just got out of shape. I've lost 8lbs. I'm sure a lot was water weight. My question is how many miles or times a week should I do this? My goal is to lose 50lbs I'm 5'4 205??

  2. That damm dog !!!! Lol this workout kills me every time when it starts to get easier I crank up the Tension on the bike a couple notches

  3. Being a special needs teacher and I need all the energy I can muster up during the day. This workout in the AM really gives me that boost for they day. THANK YOU!!!

  4. Hi I just found your video, just worried about coming to a complete stop. Can I just pedal slow?

  5. 3 days, down almost 7 pounds! But, I did do lots of extra stationary biking and cut my calories a LOT. I think I used to eat at least 2,000 a day, and that's how I gained 22 lbs in a year, and am 200 lbs as a 13 year old. Now, on the days I splurge, I eat 1,200 calories. Most days I eat less than 800. I burn an extra 200 or 300 calories today on a stationary bike. That's pretty much the only physical activity I get besides walking around the house.

  6. I have just done the workout and it’s really awesome i don’t know about lbs but I am 68.7 kg and my hight is 164 cm I will do this 3 times a week and we will see what’s gonna happened anyway thank you so much you saved my life I was hopeless trying to find any easy stupid soup diet but now I feel that I can do it and being healthy while losing weight 🙏❤️

  7. I bought a stationary bike yesterday and hope to lose at least 30 lbs in the next few months. This is my first day of doing this video AND incorporating clean eating (veggies, fruits.. no carbs or sugars). I will post a before and after pic within the next 7 days. This is a great workout to kick off your weight loss goals. YOU CAN DO IT!!!! We are in it to win it, y'all <3

  8. Im 16 years old turning 17, im 5'6ft and 123kg.. I'm really needing to get rid of this weight but its hard due to being big runs in my family. Ive changed the way I eat and what I consume in a day but if anyone has tips please help? Ill be trying this tomorrow

  9. I need to lose 30 pounds so I'm going to do this twice a day to see the results faster, I ONLY GOT 1 MONTH!!! I should have the body that I always wanted and don't be shy again at sports! i mean i'm not that fat (57kg 161 cm 13years) but I prefer to be 45 kgs and when I'll get taller I'll look so much better on my shorts… THANK YOU I"M DEFENTLY GOING TO TRY OUT!!!!

  10. I don’t weigh myself so I’m tracking by sight only lol. I’m one week in doing it everyone day (just once) and I think next week I will be able to do two a day. No visible changes but I feel better..

  11. Alright I’m going to start this tomorrow (yesterday was Halloween so I’ve eaten a lot of candy) I’ll do a update every day for a week

    Day 1: So this was kind of fun it Burned a lot and got my energy flowing

    Day 2: I was a little less willing to do but I do and it was tiring again

    Day 3: I did this in the morning and I felt relaxed afterwards

    Day 4: I’ve already lost a pound and a half (I’m watching what I eat)

    Day 5: I started a real diet today and I’m feeling pretty good (lost almost 3 pounds)

    day 6: I forced myself to do it again and I’m honestly glad I’m feeling more confondent in working out and this is working out great for me

    Day 7: So today is the last day this week and I almost forgot to do this workout it was worth it in the end and i lost a total of 5 and a half pounds this was a great workout and at first it’s hard but keep going this was awesome and I might keep doing this for a while

  12. I have a dodgy exercise bike that I found on the side of the road for free. Cant afford a good one. I was really struggling to find a workout that I was able to do on that flimsy thing. Then i found this video and thank goodness. I think I'll keep it up

  13. Hi I just came across your video, is this work out enough to do daily to lose lbs or do you have to have an additional work out afterwards, is this enough daily ? Because I'm exhausted afterwards!

  14. I just stopped smoking cuz I want to loose weight and it´s hard when my lungs can´t last wery long… So I started this workout to get better condition and it´s amazing. Seriously dude, thank you so much for this 🙂

  15. Hi Adrian, looking for an advice please.

    I am looking to do this 10 min cycling HIIT everyday in the morning, but was also looking to cycle for 1 hour every evening at moderate pace, as fast as I can keep up for 1 hour.
    I also do a weightlifting routine 3 times a week. So I might have 1 day completely off (no cycling etc) if I feel like I am getting tired / burning out.

    My question is – is there anything else which is better than 1 hour evening cycles I could do? (besides IF and calorie counting I already do that and eat clean)

    Because with HIIT I guess I couldn't keep going for 30–45 minutes daily to burn same calories as 1h cycling, plus it would hurt me probably going so intensely so long everyday. Whereas I thought more moderate 1h evening cycles on top of 10 minutes morning hiit would be good.

    But maybe you got a better suggestion? Really appreciate your help Adrian.

  16. HI Adrian
    Love your 10 min bike workout .Do I have to keep it on a certain tension ?I'm a little cofused about how much tension you use for this work put .
    Thanks Adrian

  17. 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

  18. 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!

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

  20. 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 ☺️

  21. 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

  22. 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! ❤

  23. 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??

  24. 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.

  25. 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.

  26. 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???????

  27. 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?

  28. 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.

  29. Hello my daughter and are go out and bike ride 5 times a week 2 miles would we still have the same affect ?

  30. i been doing this for a month everyday with 50 min of pedaling slow (before this routine) and!
    i lost 17kg

    70 to 53kg B) im proud of keeping with this

    dont give up

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