All the stuff I got off here help me lose 91 pounds so far. I did mainly the bike workout videos and ate right. Damien

7 Stationary Bike Workouts for Weight Loss

1. Bike Workout to Lose 10 Pounds THIS WEEK

Hey Adrian I have been at this for about 2 weeks now and have lost about 20lb so farGautam Suresh
This really does work! I've lost 6kgs which is 13.228 pounds just in one week oh and I was doing the intermittent fasting. Still got a lot to go!!Noah Whitfield
Did this for a week everyday and I lost 7 PoundsNia Ardent
Im on my 3rd day of this work out, I feel the burn but not giving up. Lost 29 lbs in 3 months along with ur meal plan Alejandro Yarsaba
Thanks Adrian. I have lost 34 lbs thanks in part to your HIIT bike videos!Wendy Bromfield

2. Beginner Bike Workout

Hi Adrian thank you so much for this workout. I've lost over 30 pounds thanks to this workoutRebecca Cheasty
I lost about 20 lbs with this workout in 3 months. Thank you for this free workoutAnnette Parker
I pretend I have to chase you . I've lost 10 pounds so far. thanx dear.Sasha Grey
Ok so he is the real deal! I'm 2 weeks in and have lost 12 pounds Ayana Brown
I've lost 5 pounds in 4 days. How many calories are burn when I do this for 20 min?Alex Washington
Its my 5th day doing this work out lost seven pounds already. I feel great the dress I wore on Christmas was nice my family said I looked good. Ghiselle Simon
I lost 47 pounds.Ramina Cantare

3. Intermediate Bike workout

stationary bike results
Everyday for at least the last week I have done your 30 minute killer bike workout & I have currently lost 84 pounds in 4 months.Alexa G Luiza
I've been doing this on my recumbent bike and I've lost 30 lbs in 4 weeksShawn Harris
Lost 14 pounds in 4 weeks with this workout while not on a diet during XmasBradley Cook

4. Burn 500 Calories → 30 Minute Bike Workout

stationary bike before after
Thank you I lost about 22 lbs and reduced to 28 inches from 33 and I used the 30 mins bike workoutNeelam Badi

5. HIT 40 Minute Bike Workout

lost 132 lbs with bike weight loss
Just want to give you the results of your Nowloss Diet plan and 40 minutes bike workout doing it 3-to-4 times a week. Thank you Adrian!Edward Caezar Pababero
I did this 3 times a week and I lost a total of 49 poundsSusan Donoghue
Ive been doing this for 2 weeks and lost 7 pounds already. Awesome work out! Thanks.Gina Moulton
I used level 5 on bike and did that without the bonus and still lost 9kg or 20 pounds in like 2 weeks Alexandru Manolachi
My body has changed a lot and i lost a lot of fat thanks to this workout! THANK YOU!!!!!!Grace Gunawan
I love you man!!! don't tell my boyfriend ;) I lost 5 pounds in 12 days doing this with no special dietClaudia Rodriguez
I literally broke my bike's pedal doing this! lost 6 lbs already.Kevin Dorsey
I have lost 3 pounds per week for the last ten weeks since I started your bike workouts. Brilliant stuff man. I used the bike before and got no results.Melissa Bryant
Big thanks from the UK. These videos are really keeping me going on my bike. Lost 28 pounds already.Jacob Obrecht
Brilliant video thank you , I did exactly what you say in video and ate healthy lost 5lbs first week. Thank you for your help and guidance . I'm addicted :) Jules Add

6. Advanced Bike Workout

lost 85 pounds bike workout
Thanks for your bike videos man they sure helped me out a lot… Went from 270 to 195Eduardo Perez
Adrian Bryant I broke my bike today but it was worth it coz I lost 22 lbs in 10 weeks… I love your workouts you keep me motivated.Halima Sadiya

7. Injured? Arm Bike Workout

I have lost over 30 lbs. using an arm bike! It works!Treana Alfred

Bike Workout Tips to Lose Weight ASAP

Use Any Type of Bike

More Workouts

More Tips

Adrian Bryant
Adrian, I'm Only Down 22 Pounds in 3 Weeks with your plan Why haven't I lost 30 lbs. by now? Please respond ASAP!!!Naomi Wiley
There are 29 comments

I’m 71 trying to lose weight I ride my Staionnary bike 30 mins 6 miles 2 times a week is this going to help me lose weight.. plus I’m eating healthy

February 11, 2019

Adrian Bryant

yes and eating healthy is fine as long as you eat the right amount of calories. see this

February 11, 2019


I have lost 56lb from the end of April this year due to your workouts pushing me in the right direction. Thanks for all you help.

October 01, 2018

Adrian Bryant

your welcome

October 02, 2018


Hi, I'm from Nigeria. I've been cycling on my stationary bike since August 16 last month, I am 75kg, 5'2, 24 years old woman, I've lost 1kg so far. I've downloaded your 30 minute workout audio. I love your voice and your encouraging words really helped me pull through the session. I'll update you at the end of this month

September 01, 2018


I've lost 4kg!. No kidding... Though I feel I could have lost more if I quit bread totally. Gosh I love bread. But.... I've lost almost 5kg! I was 75k now I'm 72.5kg. Dammit, I'm cycling for life! . Thank you

September 29, 2018

Widhera Yoza

Dear Adrian
If i use mini static bike, will it get same effect with ur metohd?

August 24, 2018

Adrian Bryant

as long as it kicks yor butt then YES it will

August 25, 2018

Widhera Yoza

Okayy. I ll kick my butt with your tips. I hope i can make my weight gone hehehehe

September 08, 2018

Derek stevenson

Ok just started your a number of your workouts over the past week every day I'm 5"10 & 250lbs I'm doing the 35min workout which has 4 sets with 10 sec between each one but I have only lost 2lbs in a week I don't know what I'm doing wrong any tips

August 16, 2018

Adrian Bryant

you lost 2 pounds- LOL! you're doing great. whats your calorie intake?

August 16, 2018

Derek stevenson

Calorie in take is just started under 2350 a day

September 16, 2018

Adrian Bryant

you could stay at that or go lower but 2 pounds a week is good. it could also be that you're gaining muscle

September 16, 2018


Hey Adrian

I had a knee replacement so I gotta use statinarey bike without resistance & I need to loose 10 lbs ! Ideas?? Thanks!

February 17, 2018

Adrian Bryant

yes, all of bike workouts on this page are done on lowest resistance setting

February 17, 2018


Hey Adrian,to do the bike workout the resistance is low or high

August 16, 2017

Adrian Bryant

its on the lowest do you can go as fast as you can

August 17, 2017


Hi , i am interested in your 10min beginner bike work out for beginners. The thing is though, I don't want to lose weight- too skinny as it is but I am time poor and would like to do this quick cardio work out ( if I can last that long) and combine with other strength stuff. Would it still be ok to do this work out?

April 02, 2017

Adrian Bryant

yes but in your case then why not just do strenght work if not trying to lose weight

April 02, 2017


Found your YT channel while looking for a stationary bike workout. Praise the Lord!! I finished the 10min beginner one WITH! your help and encouragement. You got in my head and helped me to finish the workout when I thought I was too tired. Worked up a little "glow" even
At 5'9" Today's weigh in is 193

February 28, 2017

Adrian Bryan ''THANK YOU SO VERY MUCH FOR ALL YOU DO FOR US, I have been using yourBIKE WORKOUT exercise instructions for 3 weaks and have been loosing regularily between .3 and .5 Pounds DAILY, I am 72 Years hold and weight 266 Lbs ( 273 When I started using your wonderful
''13min Beginner Bike Weight Loss Workout''
3x AM, 4x PM, 3x EAVE = 10 Per Day X 4/Weak
Thank you so very much for such a wonderful SERVICE
Gilles Desormeaux

January 14, 2017

Adrian Bryant

your welcome

January 15, 2017


Hi Adrian I did your 45 MIN HIT Workout is there a better one then that it's a great workout but looks like you got ones that burn fat faster which one is the best one

March 17, 2017

Therese Parks

Thank for your free videos can please send to Therese Parks 264 Munson St NH, CT 06511? I'm a beginner bike rider. I'm getting my heart rate up I'm impressed thanks!😄

January 01, 2017


I've , lost 1 pound a day and on some days even lost 2 pounds on other days

March 19, 2016


Hi Adrian,

I badly injured my knees and I don't think I can run but I look forward to losing 20 lbs over the next 90 days.

Is this easily achievable with the arm bike workout?
Which other cardio workouts can I incorporate that do not involve using my knees but will provide the same results?


January 04, 2016

Adrian Bryant

this workout does not involve lower body

January 04, 2016


I lost 20 pounds on this work out

August 07, 2014

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