Burn Fat Fast: 20 Minute Bike Workout
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- Опубліковано 10 бер 2013
- Subscribe to GCN Training: gcn.eu/GCNTraining
Indoor cycle training is one of the best ways to lose weight quickly and train for cycle events.
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If you're looking for a lunchtime workout to either tone up or prepare for a bike event with some cardio-vascular training this 20 minute HIIT session is just what you need. Get yourself set up on a static bike, be it an indoor bike, Wattbike or turbo trainer and follow the instructions on the screen. We've tried to make the sessions a bit tongue in cheek and fun, but at the same time, if you follow this session you will feel like you have had a proper workout. We know, we tried it!
For details of how GCN's training sessions run and work, see our guide to indoor training here: • Indoor Training Guide ... and for how to make sure your indoor bike is set up correctly, see: • How To Set Up An Indoo...
Filmed at Pedal Studios in Wimbledon
Music - licensed by Cue Songs
Stereo MC's - Get On It: gcn.eu/YcsMfF
Garrett & Ojelay - Daze Of Disco: gcn.eu/W0sJ89
Diego Drums - Azteca: gcn.eu/YVEwzS
Cult 45 - Revolver: gcn.eu/16lzKmP
The Milk - Mr Motivator: gcn.eu/16lzQLa
Tristeza - Biege Finger: gcn.eu/WYQNnM
Stefano Azati - Fandango: gcn.eu/W0tspJ
Stefano Azati - Palermo: gcn.eu/ZDa00a
Big Pimp Jones - Thoroughly Whipped Asses: gcn.eu/10CozG8
Cagedbaby - Lovers: gcn.eu/YVEUOS
Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.
Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises.
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Music licensed by Cue Songs
Music - licensed by Cue Songs - Спорт
![Morning Road Bike Ride in England [4K] POV Cycling uk](http://i.ytimg.com/vi/bJiQUo223C0/mqdefault.jpg)
I've never been more grateful of a 30 second UA-cam ad in all my life.
😂 😂
Has this worked for you? Did you see a difference?
@@ItsNotAboutThePastaa It's HIIT and HIIT works. I can't stand up very easily on my bike, so I usually use and sometimes the longer . Some of the difference I initially saw was probably just tone after going from a desk job to even this small amount of constant muscle flexing, but begin to see a change on the scale within a couple of sessions too.
HAHAHA
Wow I had zero ads 😭 it was a killer workout!
We tackled assembling the bike as a family project. ua-cam.com/users/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
" Stick your but towards the back of the saddle, no ones looking I promise"🚴♂️🚴♀️🚴♀️
Cameraman: 📸📷📽🎬🔎
😂😂
🤣
JAHSHSHJSJAJAJJAJAJA
7:45 LOOKING
Me: I'm Definitely looking!
I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. ua-cam.com/users/postUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.
This is amazing already lost 63lbs in 2 months doing this video 4times a week love these videos thank you GCN.
Sandy Lazo Like, really really? ~30 kg in 2 months? That's great! Good job.
Sandy Lazo GCN is just great :)
wemilis Duh of course! i.e. don't eat like a pig and do it 4x a week. #simple
Did you regulate how many colories a day you consumex aswell or did you focus entirely on cardio?
DrSE18 just eat lots of vegetables and fruit, drink some beers and red wine - nothing to excess - enjoy my life - I ripped this to a DVD and do the class regularly - I never worked out in my life before and at 52 I am fitter and slimmer and very happy with my weight, and fitness level.
had to show my mum this video cos she legit thought a spin class was where you just spin round and round lmao
omg ...lol
***** hahahaha
lmaoooo thanks for the laugh
wtf :D
This video is actually a Tabata workout and it is not a normal workout, it really is high intensity.
When the warm-up is your work out LOL! Don’t worry I’ll get there!! 😂
Just want to say that doing this video 2 times a day ( 1 is fasted cardio) has changed my life! I’m down 10 pounds in 2 months and my legs have gotten soo shapely! I’ve always dreaded the treadmill because of my big breast but bike is just a lifesaver. Thank you so much for this video!! I’ve done others but this one makes me sweat the most! Good job ladies!!!!
Good girl
Nothing wrong with big breasts
good on ya homegirl! are you still rocking the bike?
@@erwinlebherz7932 don't be creepy
Wdym by fasted cardio??
I DONT WANT ADS IN THE MIDDLE OF
MY WORKOUT
Lmao
Download it lol
Just slide the cursor thingy all the way to the end and back. Then hit play
No one is stopping you from creating and uploading your own workouts 🤷🏽♂️ and if you choose not to then you’re just complaining lol stay fat or shut up
Ads = food break
Sweat so hard, i slipped on my sweat and broke my leg, can't do the workout for a long time! 10/10!
Lmao are you okay now?
Lmao I’m not sure if this is a joke or not but hope you feel better.
hahahaha really...????
I feel bad for you (finnaly i know how to type) hope you get better at Chrismusalamamamamamamamama(why)mamamam
😂😂😂 so sorry to laugh I hope your doing better
Wow just finished this 20 minute hiit ride. And I am drenched in sweat. Glad I came across this video! It was intense. Just what I was looking for!
I had more sweat and feeling of cardiac arrest with this workout compared to my regular 5k run so I think I will stick to this when I don’t have time as it felt like this is more effective💪🏼
My daughter insisted she try this after seeing me do it. She came back exhausted and completely drenched from head to toe. I had to wipe down the cycle and mop the floor as it was covered with her sweat😂
@@anasavage4561ङ
Seven years later and this workout is still awesome! Please never take them down!
It’s been 9 years now?!? I just found this video. I wonder if they all kept up their cycling
I don’t know why I’m watching this when I don’t have a spin bike
hahaha ... ya ... why is that bro?
Same here😜
...I will try at gym just getting some tips to start it
Get one fast!
Uh, I do.
i pulled this up while i was at my local gym to follow along. this is intense and awesome i feel great thank you
i love your videos!
Thanks.
allofdestiny ddddh 
Tracy Anderson abs
love this workout. been doing it for 2-3 months now
i’ll be doing weekly updates of doing this workout 5 times a week and having a fairly healthy diet
sw: 118 pounds
gw: 110 pounds
week 1:
-2 pounds ( 116 pounds )
week 2:
Where is the update?
@@TravelsWithATwist They gave up
Wow! I started doing this on Tuesday of this week and I have really enjoyed this workout. I use an old exercise bike to do this workout in and it has become a great part of my day.
As a beginner I just did this entire workout in position 1, but still a very intense workout...
Fuck I should've done that I'm also a beginner but instead of doing everything in position 1 I did everything as she told and just gave up 6 minutes before the end because I just couldn't make my legs move. So inteeense I'm gonna try again tomorrow or the day after that with all in position 1 it's not a bad idea.
Costati d'Imothep Also a beginner, tried to follow it and stopped 6 mins before the end too! Started feeling sick and dizzy, wouldn't recommend for a beginner!
I did same. Got hip dysplasia so couldn't physically do anything but sit. Burnt a lot though and feel like I've done a major workout.
I did this 2 hours ago first time. I never trained in my life. Just did it in position 1, but completed it. 10/10 exhausted now. Worked great even though they should have skipped that music and another voice.
Same and I couldn’t get pass 6:49
“No one’s looking, I promise”
Camera goes straight to all the behinds
:(
😂 😂
Lol
I mean did it take your mind off the work out?
At least people ate fit and shapely
I've been doing this on repeat for over a month now, and this has been my favourite routine to do. Thanks for this!🙋
Have you had pretty good results?
Can I ask how often you do iy
I did this workout for 2 months and I have lost 7 kgs. Thankyou so much for this workout! A blessing during the lockdown ❤️
How often do you do this in a day/week?
@@pleaselordmakemestudy9943 2-3 times per week
@@swaswatiborpuzari3089 thank you!! does doing it everyday help? or too much?
cuz I'm rly trying to lose weight as well but I also don't rly know what I'm supposed to do and not supposed to do too much
@@pleaselordmakemestudy9943 In the beginning try to do this 2-3 times per week. As you start developing more strength and endurance, you can increase the timing likewise. You can even incorporate different workouts like dancing, walking, running in different days. The more you make it fun, the more it becomes easy to be consistent with it. Try experimenting with yourself. You're gonna love it! ❤
Amazing work out and video - I'm male, 51 years old, did these every day for a week and lost 3kg which is about 6.1/2 lbs! Just started their 60 minutes workout and that is a killer!!! Thank you, I'm buzzing!!
10/10 passed out and woke up in the hospital.
blueguisee ;
I didn't
You get used to it
blueguisee 😭
It takes time. First off, you need to get your diet In order. No exercise is worth doing if your eating habits is poor. Getting in shape is 80% all about what you put into your body. Other 20% is exercise If you want a fast way to lose weight then go here: FatFactory.xyz
I just tried this today. I haven't cycled in years so it was hard on my bum. But I really loved this work out. At first I thought it wasn't long enough but then the warm-up killed me. Lol. ❤️
Thanks GCN!! Revisited this workout from a few years ago... Been a blessing with COVID-19 restrictions! A couple weeks in and seeing the difference!! 🙌
I had to pause at 7:59 cuz I was dying. It's my first time though. but I felt a sense of happiness after I finished.
Candese Michael I paused at 16:18 this time. #progress
+Candese Michael Can you do the whole thing yet?
+AN HE yupp
+Candese Michael I am able to complete it.
haha me too!
I've done hundreds of spins over the past few years, but always come back to this session as some stage. Great workout, thanks.
Oh my goodness!! The sweat rolling off of me was insane. And I was indoors in air conditioning! Thanks for the insane workout! Saving this as a favorite ❤️❤️
Just want to say thank you 🙏 as this has been a lifesaver literally . I have lost weight so fast doing this spin class every day xxx
i just bought a workout bike, I can't stand on it but I did the workout anyways and let me tell you it was fire.
You go and slay it babe
You got this gurl
ghghtghght
Thank you so much for posting this free of charge! Great workout!!!!!
I love your HIIT Classes, I do them twice a day. I’ve been spinning 11 years and I’ll 68 years old!!
One of the best HIIT Cycling workouts I’ve found. Thank you!!!
Great class! I modify it by using my mini trampoline with the class. It's an awesome workout! So glad I found this. I have tried trampoline videos and it doesn't cut it for me. I like how this breaks it down into intensity intervals. I love it!!!
I have a failing hip replacement and need to get fit for the new replacement. I've built an inch and a half of muscle circumference on my bad thigh in a few months of doing this daily. And my cardio vascular health is thru the roof! Thank you sooo much for this video!!! ❤
Done this workout 4 consecutive days (Mon - Thu) followed by a 25 minutes Barrecore class, feeling the positive results already! Planning to stay with it for 6 weeks, 5 days a week (taking two days off) Will keep reporting.
How did it go? x
@@0YourGuardian i guess not so well 😅
Hi what is barrecore class
I wann try it, how did it go for you
Perfect workout. More videos like this please The people are great showing the steps.
Ive been doing this on my own, off and on, for a while now. It’s the best cardio ive done when it comes to results. Also, it’s just 20 minutes! I am on a keto diet and I do IF as well. Never felt better!
My favorite spinning class, look forward everything to this class.
*I"m sitting on the couch with chips and a pint, but I never miss a lesson! Cheers!*
Sweat like insane each time. A Great short but effective workout. It’s part my workout routine especially during the pandemic.
Very good workout. I've done the session twice, from the first time I descover the video. I love it. thank you so much for the great job you do. Even if I'm not young, and didn't practice any sport for 10 years, almost, I try to do well by following, as it's possible, the GCN's training sessions. Big, big Up, for the full team.
Great vid, from a cycling instructor! Thank you, I subscribed looking forward to more.
im actually so glad i found this video!!! first time and i shall hope to commit to this 4-5 times a week, great workout for home. thank you!
I always felt intimated joining group spinning as it always looked like everyone knew what they were doing and fit enough to keep up. I followed this video and fell pretty confident now.
Found this at the gym. Awesome!!! Thanks for a whole, good workout loved it
When I'm short on time I use this video it's a great spin class. I also use the warm up for non-spin workouts.
This is well done thanks 😊 really enjoyed this video will definitely be adding this into my regular routine
I’m going to do this for 21 days.
I’m 5’6 and currently 153lbs. I’ll update in 3 weeks.
Time to update my friend.
@@saumyasingh-od1dt hi my friend. I lost 10 pounds.
@@queenebonydo you have a cycle bike or an upright bike with out the front wheel?
This was hard but the endorphin rush afterwards is amazing! Deffinetly going to work this into my usual workout routine!
I love this workout (done over 2 hundred times at least) because I can put it on mute and listen to my own music or a podcast. It is only 25 minutes which means I can schedule it in my day without feeling stretched for time. I can supplement it with yoga or pilates. I can also put as much or as little energy as I want into it. Also when my skin is on fire from so many things going on and I feel overwhelmed, I just bike it out. Thanks for the video!
I love that voice, it's so motivating 😅
'Add more resistance' 😂😁
After some months i can finally do the whole rutine is totally worth it, my legs got some muscle! Exactly what i wanted.
This routine is so satisfying after I have done 45 minutes RPM class. I am breathless but feel amazing. My head keep sweating non-stop, my body keep smelling, and really enjoyed for me.
Recommend to everyone who love to use cycling to get fitter and healthier. Thumb up from Malaysia subscriber.
I started doing cardio at home, since I have a complete home gym, and this track is awesome on Wednesdays and Saturdays, when I concentrate on HIIT cardio, along with maybe 200 jump ropes.
I have always loved riding my mountain bike outdoors. When the cicadas invaded I abruptly quit. I really missed cycling and found myself out of shape, so I recently purchased a Pro-Form stationary bike to get my stamina up to prepare for the outdoor trails. This video had me dripping sweat within the first 10 minutes. Good stuff right here. Thank you GCN!👌🏾💪🏾🚴🏾♀️
This is the best work out video ever I go all the way through it's hard on me but I got to do it if I want to walk
This class was amazing, thank you! Simple directions no to much annoying speaking straight to the point 👌🏻
this is one of the best videos i have found, hands down. thanks a million
it’s 2024 and this workout stays my holy grail for cardio 🙏🏽
I just got a new bike a couple of weeks ago and I’m trying this video . Had to stop every 3 or 4 min cause I have a 1 year old, but I’m trying it until I can do the 20 min without stopping!!! It encourages me people here have lost weight in 5 months ! Xxx
Wow! I did this at home on my stationary bike! Very intense! Thanks you so much for posting this:) going to start doing it everyday :)
I have been using this 20 minutes HIIT throughout the Covid-19 pandemic with great results. Thanks!!!
I LOVE this workout! New to cycling & it’s just so motivating
I've been cycling at home using this vid for the past two weeks. Love the different Intervals. Great job!! Xoxo
Can’t wait until I see improvement. I’m up to 8-9 minutes for now. But the more I use it the better I’ll get.
I’ve been using this video at gym! Love the intense cardio!! 😅
love this workout and the format. I am hearing impaired and all the visual ques are on point. I can follow and i love the loud horn sounds.. I need it! lol This workout has helped me loose so much weight and my investment to my spin bike has been worth it. The little tips given help me keep from injuring myself.
OMG this is great.! I'm cycling for more than 2 yrs and this session put myself to the limit! Thanks Gcn!
I might be swearing by the end of the video, but I love how intense it is! I can see results already after one month of this and other GCN spin classes
Thank you! They didn’t have a spin class at my gym today. So, I did this while using the spin room.
Great workout!
I love this workout, been doing it all week and now feel better
Amazing, one of the best 25 minutes of the year!
First time doing this workout, with how intense it is, I hope to see significant changes in my body. I'm going to do this 4 times a week until school starts
"The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit." Ken Doherty
the snooker player?
Thank you for this. Watched it three times already in the last hour. Still gonna watch a couple of times more just to make sure I get it right.
Dec 2020 and I just did this one... feel great! Excellent vid - share more if possible!!!! Do it and share it!!!
Fabulosa clase !!! Muchas gracias saludos desde México ❤️
7:45 cameraman knows what he’s doing
Thank you for this excellent workout. It's a lot of fun and great results are coming soon...
Many years ago, I loved watching this video and exercising... then I made a stupid decision and stopped exercising.. but I am back on track and I loved working out today!!! Thanks!!!!
"everyone is looking, I promise"
First time doing this and I took 2 quick breaks as I haven't exercised for some time. I was able to finish the workout, but it definitely destroyed my legs. Either way, I feel so accomplished for still continuing on and finishing! Will definitely keep using this workout!
You dead bro?
Really good workout and great explanation on posture, positioning, and breathing.
Thanks guys, you got me through an extra 20 minutes, great work
JANUARY 29th 2021, still doing this workout, it has got me through 2nd UK Lockdown, now 3rd lockdown, feeling energised, complementing with a Pilates class... Thank you!
2 years of lockdowns, lest we forget !
Granted I was dumb for doing this workout at my weight and fitness level but I got 15 minutes in before I had to duck out and feel pretty damn good about it
Started this cycling class today! Really hard but I kept moving. I will be good on no time! A for effort!
10/10 got me out of my depressive episode and back into the right track !! Day 1 completed we’ll see how it goes !!
10/10 hardest I’ve worked in a while, thank you
Can't use the "I haven't got the time excuse anymore!" Going to emerge from this lockdown needing to buy some smaller jeans ( I hope!:)
Claire Wheeler how did it go till now?
I just want to say the voice of the woman guiding and motivating me through this workout makes me feel positive and reassuring. Thank you 🙏. I'm currently dealing with the horrible ass kicking symptoms of menopause 🥵and as I'm mentally engaged in this workout it is so far helping to relieve my mental and emotional anxiety and stress. I want to be healthier on all levels. Again,Thank you so much. 🙏 🙏😊
I've been follow along this video for a month.. Tq for the awesome video. 😊 very suitable for the beginners like me 💪💪💪😊
Did this today. Was hard! Good work out
Are there other videos like this with the same crew? They really motivate me so it would be nice if they have a few more to keep things from getting stale.
Yes, I would be interested as well.
Just got my bowflex indoor bike and this was a great workout! I am drenched and happy
I love this work out. Thank you GCN. 😓😓😓
I have known about this workout for over 2 years its saved on my favourites along with the 60 mins version... I currently have been doing the 20 mins HIIT 6 times a week for 3 months now, and its worked wonders not only my body, but my mental health as well... it has improved dramatically - getting a 20 min burst each morning before work puts me in a great mood and encourgaes me to eat healthily when I'm at the office as well. This is a brilliant video, the intervals, positions and times are all clear and consice, it's motivating and I don't get bored, I just wish they did another one with different tunes!! Thank you GCN for making my life easier and healthier!!
u only do those bicycle ?
I’ve been doing this workout for 2 consecutive days already ❤️
Update: today is the 3rd day of workout
Its snowing outside so no riding the trails today.. Another great workout ride, thanks for the motivation!
very fast intense spin class really enjoyed it need more like this
Now that was a workout! I could only manage the first 15 seconds and I was done!
Just need a bike now
Best spinning workout! 5 times a week and get full of energy.