I have 4 weeks, 1 exercise bike and 30 minutes a day...

[TheDayOfMyDoctor]

...to feel a bit better about my body shape!

Spurned on by feeling miserable about how I look in summer clothes (particularly in relation to my flabby tum, bum and thighs), I'm determined to put an end to my sedentary lifestyle and get in better shape.

I'm not expecting miracles in 4 weeks, but it would be great if I could see some results before I go on holiday.

I'm very tight for time just now and have some issues with my back and knees, but I can use an exercise bike ok and would be grateful for any tips how to get the most out of using it to try and lose some weight.

I'm making some changes to my diet, but could do with some advice how to exercise for the best results.

TIA

[CMOTDibbler]

You could do High Intensity workouts - warm up by cycling gently for 5 minutes, then cycle for a minute at a pace where you can't talk, then gently for a minute, then 'just below puking' effort again and so on for 15 minutes, then just gentle cycling for 10 minutes.
Keep the resistance low at first till your knees are stronger

[BubaMarra]

You sound like me.
My plan is to start with 30DS and move to more strenuous work out as I build strength/stamina.
I've been there - that's how I started my fitness journey last year. I ended up working out 6 times a week.
30DS ticks all the boxes for someone who is fitness novice - it's challenging, short and simple. And it takes exactly 4 weeks to finish all three levels.
Sadly, I kind of let myself go over the last couple of months and it's showing - I put on weight, have joint pain, etc. So it's about time to get back on fitness track.

[TheDayOfMyDoctor]

Thank you both.i do have the 30 day shred DVD, but it's a no no for my back/knees at the moment. Having had a fair few muscular injuries over the last year I'm not going to risk another one before I go on holiday.

That cycling programme sounds ideal though. Would be be better to aim for lengthening the higher intensity bursts, or increasing the tension as I go along? Worth doing every day or more sensible to have a rest day or two?

[CMOTDibbler]

To begin with do the HITT every other day, and do 30 min cycling at a pace where you could still chat on the others.

Aim to increase the tension with time, but always keep the bursts at 'I could just utter a word, and am counting down the seconds

[lljkk]

Does the 30 minutes include shower time afterwards?

[TheDayOfMyDoctor]

No, shower afterward. Thanks - v helpful.

[TheDayOfMyDoctor]

That's 30 mins of a steady pace done (as I did an ad hoc partly interval session last night). Just over 10k 'cycled'. Maybe not far for some, but an achievement for unfit old me . Now to keep it up...

Does anyone have any tips for strengthening stomach muscles without doing sit ups?

[CMOTDibbler]

Well done! If you cycle hard, it will tone your stomach- I've been amazed at the difference cycling has made, and I was already running a lot before

[TheDayOfMyDoctor]

That's good to hear!