Top 10 workouts for effective weight loss – 40lbs

7. Stationary bike

The burn: 498-738 calories/hour (at a vigorous pace)

The bonus burn: To get the most afterburn, Tamir says to start with 10 seconds of intense pedaling (100 RPMs or more) and 50 seconds of rest. Then, move to 15 seconds of sprints and 45 seconds of rest, and do 20 seconds of sprints 40 seconds of rest after that. Don’t forget to turn up the resistance as you progress!

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