First, find the right leg speed for you (the average speed falls between 70-90 RPMs) and then work that resistance button, says Fable. "Keeping your RPMs steady and boosting the resistance to an intense level is what torches calories," she says. While the resistance is high, try to work in at least ten 30-second wind sprints, cranking your heart rate and metabolism even higher. And if you're up for a challenge, keep your butt off the bike seat, so you bear all your weight on your legs, increasing the resistance and the calorie burn.
Total Time: 40 minutes
Estimated Calories Burned: 400-600