I need a good workout?

ok so ive 3 weeks.. i want to lose 7-10lb
im goina eat 1300-1500 calories and workout 6 days a week
can someone give me a good workout i have an exercise bike that can be used for cardio .. how long should i do it for? im 15 and 145

Youre bike is good for cardio but for women muscle mass is the key to losing weight and toning. Bike for 20 - 30 minutes as a warm up and then strength train. If you don't have weights go back to the basics with push ups and squats. Make sure you are eating alot of lean protein (fish chicken etc) because this helps build muscle mass and stimulates metabolism. Stay away from complex carbs ( pasta bread) and up your fruit intake. And always drink lots of water!

When you say workout 6 times a week, can i suggest to begin with you only workout 3 times a week, as you need to allow your muscles to rest, over use will only cause you a strain. Becareful also of using an exercise bike for 6 times a week it can weaken your knee joints.

You do not mention how tall you are?

You have 3 weeks okay, to lose 7-10lbs, a healthy eating plan is needed first, and also you need to drink maybe 8 tumblers of water a day. Each hour have a glass of water, when you train make sure you have water at hand.

Walking i would suggest is the best exercise if you do alittle more walking than you normally do, and drink water, cut out the diet cokes, drinks that are diet drinks can also put weight on you, also can bloat out your stomach.

Hope this helps

It completely depends on what your goals are. If you're just trying to lose 7-10 pounds and are not trying to get toned or ready for a marathon, than biking for about 30 minutes 3 times a week in your target heart range should do it.