"Turning a standard bike ride into a higher calorie-burning one has a lot to do with alternating gears," says Weiss. Start off cycling for 5-10 minutes at a comfortable speed with little resistance. Then ramp it up by shifting to a higher gear and doing one-minute intervals as fast as you can before shifting gears back down again for another minute to rest. Aim for 8-10 intervals. Elevation burns extra calories too, so cycle on hills that have at least a 5-percent incline.
Total Time: 30 minutes
Estimated Calories Burned: 300-400