Today, I present an Exercise Bike and Abs Workout Routine that will help you to get those abs we all desire. Bur first, when it comes to getting visible and chiseled abs you must understand a few basic concepts:

  1. you cannot spot reduce
  2. you have to have a low body fat percentage to see abs
  3. you have to build up your ab muscles
  4. cardio is a must
  5. your diet is most important

If you understand these 5 basic concepts of developing abs, you will get the results that you want. In order to help you meet steps 2-4, I have developed a cardio/ab workout routine to help you burn fat and build your abs. Specifically, we will use an exercise bike for this workout routine, but this can be done with other forms of cardio if you prefer.

The type of cardio that you perform is also important! It will be hard for you to burn stubborn subcutaneous fat (the fat directly underneath your skin) with moderate-intensity cardio. Meaning, if you pedal at a comfortable pace, it will take you longer to burn your belly fat. However, if you perform a  high-intensity interval training cardio workout with your exercise bike, you will quickly burn substantial subcutaneous fat.

What can I say? Research suggests it (Journal of Obesity 2010):

Research examining the effects of high-intensity interval exercise has produced preliminary evidence to suggest that high-intensity interval exercise can result in modest reductions in subcutaneous and abdominal body fat in young normal weight and slightly overweight males and females. Studies using overweight male and female type 2 diabetic individuals have shown greater reductions in subcutaneous and abdominal fat.

So far, this type of training is best to melt subcutaneous fat! Use high-intensity training to melt the fat on top of the muscle and use ab exercises to build up the muscle underneath! I truly believe that it can be that simple.

Let’s get to today’s exercise bike and abs workout routine!

Exercise Bike and Abs Workout Routine

  1. Warm up at a moderate pace for 2 minutes.
  2. Perform a 30 seconds fast, and a 30 seconds slow biking interval routine, or 30:30. In other words, pedal as fast as possible for 30 seconds, and then pedal slow for 30 seconds. Perform for 20-30 minutes!
  3. Cool down for at least 2 minutes.


Perform the high-intensity bike workout and ab exercises as described.

Exercise Bike High-Intensity Workout

Make sure you breathe! Try to hold as long as possible for a total of 200 seconds. Rest when you need to.

Perform 100 total reps of Ab Twists. Rest when you need to. Try to do as many as you can without stopping. 

Knock out 100 just as you did with the Ab Twists!

Come back to this Exercise Bike and Abs Workout Routine at least 2-3 times per week to get the abs you want. Stay consistent, eat a high-protein, no junk diet and you will see results!