The Best Science-Based Cardio Routine to Lose Fat FASTER (Without Losing Muscle)
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Date: 2022-01-03
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Comments and reviews: 10
roby
25-Minute HIIT Bike Workout
0-4 Minutes: Warm-up with a light pedal at medium resistance
4-10 Minutes: When you reach 4 minutes, pedal at high resistance for: 15 seconds at FULL EFFORT, then pedal at low resistance for 1: 15 seconds. The low resistance is NOT meant to be a workout. It is meant for recovery; so make it easy. This will total up to 4 complete rounds of: 15 sec of work with a 1: 15 break.
10-20 Minutes: When you reach 10 minutes, increase your work time by pedaling at high resistance for: 20 seconds at FULL SPEED, then pedal at low resistance for 1: 40 seconds. Your last: 20 sec sprint will be on minute #20. This will total up to 6 complete rounds of: 20 sec of work with a 1: 40 break.
20-25 Minutes: Cool down! Pedal at low resistance and take your time. (The Global Cycling Network pros stress that this cool down is crucial so dont forget to do it)
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25-Minute HIIT Bike Workout
0-4 Minutes: Warm-up with a light pedal at medium resistance
4-10 Minutes: When you reach 4 minutes, pedal at high resistance for: 15 seconds at FULL EFFORT, then pedal at low resistance for 1: 15 seconds. The low resistance is NOT meant to be a workout. It is meant for recovery; so make it easy. This will total up to 4 complete rounds of: 15 sec of work with a 1: 15 break.
10-20 Minutes: When you reach 10 minutes, increase your work time by pedaling at high resistance for: 20 seconds at FULL SPEED, then pedal at low resistance for 1: 40 seconds. Your last: 20 sec sprint will be on minute #20. This will total up to 6 complete rounds of: 20 sec of work with a 1: 40 break.
20-25 Minutes: Cool down! Pedal at low resistance and take your time. (The Global Cycling Network pros stress that this cool down is crucial so dont forget to do it)
reply
Laszlo
Hello,
I have to lose some weight due i have some knee problems. The doctor sayd we need to try to have between 90-95 kg. I had 102 kg. In a 3 week result i am now on 97 kg. Using only cykling indoors becoise i was cykling in my whole life. I have 187 cm height and i had a permanent 95 kg weight in the past, including belly fat and others. I 27 y/o and started 3 weeks ago I m cykling 30 minutes daily and i think twice a week up to 60-80 minute. I cykling at medium and hard while progressing with the training session. Also i strted to have a diet based n your videos. But i can say that i m not sticking to it 100% but i made huge changes. If i continue this trainings is that ok? or i need to include other trainjng sessions to continue with fat loss? Ot this is kind of risky to lose muschle weight? Any ideas what i must change?
reply
Hello,
I have to lose some weight due i have some knee problems. The doctor sayd we need to try to have between 90-95 kg. I had 102 kg. In a 3 week result i am now on 97 kg. Using only cykling indoors becoise i was cykling in my whole life. I have 187 cm height and i had a permanent 95 kg weight in the past, including belly fat and others. I 27 y/o and started 3 weeks ago I m cykling 30 minutes daily and i think twice a week up to 60-80 minute. I cykling at medium and hard while progressing with the training session. Also i strted to have a diet based n your videos. But i can say that i m not sticking to it 100% but i made huge changes. If i continue this trainings is that ok? or i need to include other trainjng sessions to continue with fat loss? Ot this is kind of risky to lose muschle weight? Any ideas what i must change?
reply
Raider
I used to do loads of boxing, kickboxing and I'm well versed with cardio, I'm skinny fat but I'm not unfit, I'm 16 and my triceps, biceps have a size that ppl deem quite big for my age as others are just skinny or a little lean, I can bounce my pecs and I can feel them rock hard abs if I push my finger against my belly fat, i don't have much fat around the neck, arms, legs, only very little around my cheek, not my jaw and quite a bit on the chest and stomach, I'm well versed with cardio, lots of it, how much should i do, please help me out
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I used to do loads of boxing, kickboxing and I'm well versed with cardio, I'm skinny fat but I'm not unfit, I'm 16 and my triceps, biceps have a size that ppl deem quite big for my age as others are just skinny or a little lean, I can bounce my pecs and I can feel them rock hard abs if I push my finger against my belly fat, i don't have much fat around the neck, arms, legs, only very little around my cheek, not my jaw and quite a bit on the chest and stomach, I'm well versed with cardio, lots of it, how much should i do, please help me out
reply
Kerri
Guys. lost tons of weight does not need to be hard (I used to feel it did. I'm going to give you some advice right now. Look for a popular fat loss system called Okibetonic Secrets (just search it on google. Thanks to it I've lost a ton of weight. I probably should not even be talking about it cause I do not want a bunch of other guys out there running exactly the same game but whatever. I'm just simply in a excellent mood right now and so I'll share the wealth haha.
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Guys. lost tons of weight does not need to be hard (I used to feel it did. I'm going to give you some advice right now. Look for a popular fat loss system called Okibetonic Secrets (just search it on google. Thanks to it I've lost a ton of weight. I probably should not even be talking about it cause I do not want a bunch of other guys out there running exactly the same game but whatever. I'm just simply in a excellent mood right now and so I'll share the wealth haha.
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robin
Question I do upper lower split and I just want to box again. I did Quit with boxing cause fitness was my main prioroty. my question is can I put like 1 thai box lesson in between my workout as kinda a hit / cardio training? So example monday: upper, tuesday: lower, wensday: thai box, and again upper lower. and then rest in the weekend?
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Question I do upper lower split and I just want to box again. I did Quit with boxing cause fitness was my main prioroty. my question is can I put like 1 thai box lesson in between my workout as kinda a hit / cardio training? So example monday: upper, tuesday: lower, wensday: thai box, and again upper lower. and then rest in the weekend?
reply
AtoZbodyfitness
longer-term cardio will always win out. also, longer-term cardio with a moderate to intense pace is even better. and further, longer-term cardio with moderate to intense pace with Hiit bursts added in is the most optimal for fat loss. but again, listen to what your body can handle first.
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longer-term cardio will always win out. also, longer-term cardio with a moderate to intense pace is even better. and further, longer-term cardio with moderate to intense pace with Hiit bursts added in is the most optimal for fat loss. but again, listen to what your body can handle first.
reply
Zara
My friend laughed when I told them I was going to lose weight with just implementing Okibetonic Secrets, but after I showed these people incredible effects right after I used it they're begging me to share with them about it. Of course I won't let them know the detail about this diet plan, hahaha
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My friend laughed when I told them I was going to lose weight with just implementing Okibetonic Secrets, but after I showed these people incredible effects right after I used it they're begging me to share with them about it. Of course I won't let them know the detail about this diet plan, hahaha
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MsLeelee94
what tension should i start with i always burn out and end up quitting i love to workout but i'm trying to get out of this funk i have a brand new bike and ready to go i have kinda lost my appeitite so i eat once or twice a day i mainly want to focus on doing this bike right thanks
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what tension should i start with i always burn out and end up quitting i love to workout but i'm trying to get out of this funk i have a brand new bike and ready to go i have kinda lost my appeitite so i eat once or twice a day i mainly want to focus on doing this bike right thanks
reply
Raul
awesome video and love how you explain every detail. i was doing cardio almost every which it cause me to get sciatic on my left side thinking i would lose weight fast but it end up diffently. watching your videos helps me understand what i am doing wrong and i want to Thank you.
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awesome video and love how you explain every detail. i was doing cardio almost every which it cause me to get sciatic on my left side thinking i would lose weight fast but it end up diffently. watching your videos helps me understand what i am doing wrong and i want to Thank you.
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kriz
Personally, I don't like gyms. They are so crowded and I can't do my workout there. I decided to take bodyweight training plan from Agoge Diet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.
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Personally, I don't like gyms. They are so crowded and I can't do my workout there. I decided to take bodyweight training plan from Agoge Diet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.
reply
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