This High-Intensity Bike Workout Burns Over 300 Calories in Less Than 30 Minutes

Cardio doesn’t kill your gains. In fact, you need some form of it in your weekly routine if you want a strong heart, better endurance, and easier fat loss. And while some people are born into families that love running holiday 5Ks, the rest of us want our cardio to be fast, efficient, and over with. That’s exactly why trainer Bobby Maximus put together a quick, no-nonsense bike workout that gets the job done.

Stationary bikes are one of the easiest ways to boost your fitness. They’re affordable, low-impact, and perfect for getting in a sweat session while you zone out to your favorite show. And if you’re not ready to buy one yet, nearly every gym has plenty of bikes ready and waiting, no reservation required.

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20-Minute Bike Workout

If you’re looking for a straightforward way to burn fat without aimlessly spending an hour on a treadmill, Maximus shared a 20-minute bike workout you can do anywhere.

5-Minute Warmup

Don't skip your warmup, as your body performs better once it's primed. Start with an easy spin for five minutes. Keep the resistance low and aim for roughly 80 RPMs or whatever steady pace gets you warm. The important thing is that you can maintain the speed for the duration. By the end, you should break a light sweat.

10 Minutes of 30/30 Intervals

Welcome to the show. We've only got 20 minutes, so there's no time to coast. The bulk of the workout features interval training. Start by pushing for 30 seconds at a close to all-out effort. Then, take a 30-second active recovery.

On the working intervals, push your RPMs north of 100. The resistance should be light while still keeping your hips supported in the saddle. You can also flip this around and go high resistance with slower RPMs, or stand up for a few rounds.

5-Minute Cooldown

No need to rush off the bike. Spin easy again for five minutes. The cooldown helps flush the legs, bring down your heart rate, and makes for a better recovery. Plus, you can reflect on the brutal workout you just conquered.

Related: Fitness Expert Details How Low-Impact Cardio Workouts Boost Stress Relief & Muscle Strength