Skip to content

Try This Cardio Workout for Faster Weight Loss, Trainer Says

Burn calories and body fat with this routine.
FACT CHECKED BY Alexa Mellardo

Many things in life require patience, and losing weight is one of them. A weight-loss journey also requires consistency, with a constant focus on the basics. What this means is eating less than you consume, performing lots of strength training, and getting in regular cardio workouts as well. That's why we've put together a super-effective cardio workout that's great for faster weight loss. Read on to jump on this regimen—you will not be disappointed. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

A stationary bike workout is chock-full of health benefits

mature woman doing exercise bike cardio workout for faster weight loss

Your cardio sessions should be challenging and include fitness choices you can do routinely over the week. When it comes to choosing the right equipment for cardio, I recommend the exercise bike. The benefits of working out on a stationary bike or cycling are plenty. They make your heart, muscles, and lungs stronger, in addition to enhancing the stream of oxygen and blood through the body. This could result in improved sleep, lower blood pressure, greater energy, less stress, enhanced memory, and even a mood boost.

Plus, according to Healthline, the stationary bike can be a key player in your weight loss journey. Depending on how much you weigh and how intense your bike workout is, you could torch over 600 calories every hour with this kind of regimen.

Related: Get Rid of a Pot Belly in Your 50s With This 10-Minute Workout, Trainer Says

If you want to lose fat at a fast pace, opt for interval-style training

man doing exercise bike cardio workout for faster weight loss

When toning down, a great plan is to blend in both steady-state and interval training, so that you benefit from the best of both worlds. When you're trying to lose fat at a fast pace, I recommend you place a strong emphasis on interval-style training for your conditioning work. My reasoning is simple—intervals burn more calories and fat than steady state. With interval training, make your workout challenging, but don't overdo it. It's important to not compromise your recovery. It's also crucial to make a plan you can maintain long-term, not just for a weight-loss period.

Related: The #1 Workout To Get Rid of a "Big Belly" for Good, Trainer Says

Here's the workout

woman working out on exercise bike

I have a cardio workout that will result in faster weight loss. Check out this interval-style routine you can do on a stationary bike that'll help you burn calories and body fat:

1. Work 30 seconds, rest 10 seconds
2. Work 30 seconds, rest 10 seconds
3. Work 15 seconds, rest 15 seconds
4. Work 30 seconds, rest 30 seconds
5. Work 20 seconds, rest 20 seconds
6. Work 20 seconds, rest 10 seconds
7. Work 10 seconds, rest 10 seconds
8. Work 10 seconds, rest 40 seconds
9. Work 15 seconds, rest 15 seconds
10. Work 15 seconds, rest 45 seconds

For more…

woman performs mountain climber exercise as part of weight loss workout

For more mind and body news, be sure to check out Slim Down a Thick Waistline With This No-equipment Workout, Trainer Says and Lose Your Gut in Your 40s With 5 Easy Strength Exercises, Trainer Says.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
Filed Under