How to lose weight by cycling in 12 minutes

　　Minutes 0-2:

　　Do slow warm-up exercises while riding a bike, holding your hands on the middle of the handlebars

　　Minutes 2-3:

　　Make the ride slightly more difficult.

　　Minutes 3-4:

　　Maintain the difficulty of the ride for the previous minute and increase the speed of the ride.

　　Minutes 4-5:

　　Lean forward and bend your elbows to increase riding resistance and slightly reduce your riding speed.

　　Minutes 5-6:

　　Lift your hips off the seat and hold both ends of the handlebars with both hands.

　　Minutes 6-7:

　　Return your buttocks to the seat. If you are on an aerobic bicycle, you can raise your hands above your head and clench your fists for 30 seconds.

　　Minutes 7-8:

　　Keep the speed of cycling unchanged. For example, on an aerobic bicycle, you can do elbow curls up and down.

　　Minutes 8-9:

　　Lean forward slightly and increase your riding speed again.

　　Minutes 9-10:

　　Continue riding at your same speed and intensity for one minute.

　　Minutes 10-12:

　　Return to the warm-up position and relax your body in line with your breathing rhythm.