Burn 500 Calories on the Exercise Bike

Bike

Melting 500 calories is as easy as the 1-2-3 routines below. Choose your favorite or do all three and you'll be trim in no time.

Spin away calories with this stationary-bike workout from Orest Ludwig, a personal trainer at the Sports Center at Chelsea Piers in New York City.

Minutes	RPM*	RPE**
0:00–5:00	80	5
5:00–10:00	80	7
10:00–12:00	80	8
12:00–13:00	85	6
13:00–15:00	90	8
15:00–16:00	85	6
16:00–18:00	95	8
18:00–19:00	85	6
19:00–21:00	95	8
21:00–25:00	90	6
25:00–26:00	100	8
26:00–27:00	90	6
27:00–28:00	100	8
28:00–29:00	90	6
29:00–30:00	100	8
30:00–33:00	90	6
33:00–35:00	95	8
35:00–40:00	80	6

*RPM: The number of times you turn (Rotate) the pedals Per Minute. Check by holding your hand above your knee and counting the number of times your knee strikes your hand in one minute.

**RPE: Rate of Perceived Exertion. How hard you’re working on a scale of 1 to 10, 1 being the easiest. To bump up your RPE, turn up the tension on your bike.