15 Minute Cardio Workout At Home

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  • Опубліковано 31 січ 2021
  • Welcome to another quick HIIT workout on GCN Training! This week Manon takes us through a 15 minute session that still packs a punch with plenty of sprints to get your legs working! Be sure to let us know how you you found this workout in the comments below 👇
    The Session:
    2 min warm up
    1 min (5/10 Effort) Cadence 80-100
    -1 min (6/10 Effort) Cadence 80-100
    1 min (7/10 Effort) Cadence 80-100
    - 1 min (8/10 Effort) Cadence 80-100
    30 secs Max!
    - 1 min recovery (1/10)
    1 min (5/10 Effort) Cadence 80-100
    -1min (6/10 Effort) Cadence 80-100
    1min (7/10 Effort) Cadence 80-100
    -30 secs Max!
    1min recovery (1/10)
    1 min (5/10 Effort) Cadence 80-100
    -30 secs (7/10 Effort) Cadence 80-100
    30 secs Max!
    1 min cool down (1/10)
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    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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    More workouts with GCN: gcn.eu/gcntraining
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  • Спорт

КОМЕНТАРІ • 86

  • @GCNTraining
    @GCNTraining  3 роки тому +26

    What did you think of today's workout? Let us know👇

    • @mustafaertik1798
      @mustafaertik1798 3 роки тому

      Glad to see that you already added workout steps in the explanation. People can set their bike computers without going through the whole video in advance and be ready quickly by the time they play the video.
      Please follow the same practice for upcoming sessions

    • @robwilliams9965
      @robwilliams9965 3 роки тому +2

      Another awesome session for free (so good!) I usually do 2 of these 15 minute sessions back to back and they are tough!! 👍 (A couple of the 'NEXT' effort durations are mixed up; the 10 effort says 1 min and the recovery says 30 secs...no biggie tho)

    • @jasonmcgrody9472
      @jasonmcgrody9472 3 роки тому

      3 30-second max sprints in fifteen minutes is enough to wear you out.
      I'd probably need to spin for five minutes after or maybe walk around a bit but it's a good use of a little time.

    • @leanneejack1277
      @leanneejack1277 3 роки тому +1

      Love these new sessions, but would also love to see some longer ones (45 - 60 minutes) if possible!

    • @davegrindey7823
      @davegrindey7823 3 роки тому

      Loved it but some graphic gremlins... just before call down time left adds 4mins and one of the later max sprint sessions ‘coming up’ warning shows 1 min not 30 secs... (just your average pedant 😂)

  • @bongohuggy
    @bongohuggy 3 місяці тому

    Max was totally sweating buckets by the end! Great daily warm up ❤😅

  • @jonlittle1798
    @jonlittle1798 3 роки тому +8

    These short sessions are perfect pre work. Really wake me up. Keep them coming.

  • @jackiepatane6379
    @jackiepatane6379 11 місяців тому

    I felt that 15 min!!! My legs will thank me later. Thank you GCN

  • @mustafaertik1798
    @mustafaertik1798 3 роки тому +4

    Glad to see that you already added workout steps in the explanation. People can set their bike computers without going through the whole video in advance and be ready quickly by the time they play the video.
    Please follow the same practice for upcoming sessions

  • @lauracorrine6500
    @lauracorrine6500 3 роки тому +4

    Perfect 15 minutes before weight training!

  • @ghaffar23
    @ghaffar23 Рік тому

    Mannon! My UA-cam cycling boo! Thank you so much! Have a blessed day!

  • @janty962
    @janty962 5 місяців тому

    I really enkoying this 15 minutes training on bike in gym. Please make more 15 minutes training guys!... love you all i really enjoy this session❤🎉🤗

  • @reneedrumm6844
    @reneedrumm6844 2 роки тому +1

    Often, 30 minutes are all I have to squeeze in a cardio/strength/combo workout and these short and challenging 15-30 minute rides are perfect. Love the new content and hosts!

  • @Seanlamoureux603
    @Seanlamoureux603 3 роки тому +6

    Oooh yeah!!! Another training video! Iv done every single one on GCN Training!

  • @bongohuggy
    @bongohuggy 8 місяців тому

    Great day starter ❤

  • @tonks1968
    @tonks1968 3 роки тому

    Excellent workout Manon !

  • @ericwatts9125
    @ericwatts9125 3 роки тому +3

    Great video as ever! Keeping me sane through lockdown 🙏🏽

  • @carolinamurilloaranda7452
    @carolinamurilloaranda7452 3 роки тому

    Amazing workout 💗

  • @kimsterken9170
    @kimsterken9170 3 роки тому +1

    Perfect! Thank you!

  • @stanislavvlasov6855
    @stanislavvlasov6855 Рік тому

    I like this high-intensity session! It was a fast one but challenging for me. Thank you, GCN!

  • @kamfire98
    @kamfire98 3 роки тому

    Another short but effective scorcher of a workout thanks for posting!

  • @Simon9598
    @Simon9598 3 роки тому

    Excellent, merci !!!

  • @adriandrmackinnon8500
    @adriandrmackinnon8500 2 роки тому

    Manon just brilliant love the sequence and intensity

  • @InfiniteNesmith
    @InfiniteNesmith 2 роки тому

    Great workout! Probably shouldn't have done it after lifting for calves and hamstrings, but perhaps that made it more challenging...

  • @danielmora1116
    @danielmora1116 3 роки тому +1

    Thanks!!

  • @irenetafani627
    @irenetafani627 2 роки тому

    Great great work out! Congrats from Italy

  • @andrewyendra4431
    @andrewyendra4431 Рік тому

    Just finished my 100th workout with you! Every morning for 100 day I’ve been doing your 15 min rides!!!!

  • @ursulastoxreiter8933
    @ursulastoxreiter8933 2 роки тому

    Great videos, thank you ver much!!

  • @dannybirai
    @dannybirai 2 роки тому

    Awesome workout.

  • @MrSmid888
    @MrSmid888 3 роки тому +1

    Ah this channel !! I kept looking for these on GCN main channel.
    I had no idea this existed ! Let’s go !

  • @stefangoudevenos4502
    @stefangoudevenos4502 3 роки тому

    15 minutes of lovely pain💪🏼🚴🏼‍♂️ Can’t wait until next session 😀😀

  • @camilledp101
    @camilledp101 2 роки тому

    Amazing!

  • @narutointel
    @narutointel 3 роки тому

    This was really good. 👍

  • @beca_slays.18
    @beca_slays.18 2 роки тому

    Bfn training in videos are awesome

  • @allyu2305
    @allyu2305 2 роки тому +1

    these are great, i love how i can get a quick workout done during lunch or between studying in the evening, thank you!

  • @florencebill3909
    @florencebill3909 3 роки тому +1

    Love this! Brilliant coach - great to be led by a woman!

  • @TotalFitnessBodybuilding
    @TotalFitnessBodybuilding 3 роки тому +2

    Love it, short and powerful 👍

  • @soraiapereira6393
    @soraiapereira6393 3 роки тому +1

    Good music.👌
    Go giiirrlll💗

  • @Renataperinicoaching
    @Renataperinicoaching Рік тому

    Well done! I really enjoyed it!

  • @gilesrobertson9974
    @gilesrobertson9974 Рік тому

    Nice one. I'm knackered!

  • @ShowDonkeys
    @ShowDonkeys 11 місяців тому

    Thank you

  • @bongohuggy
    @bongohuggy 6 місяців тому

    Love it ❤

  • @jamiekirk4200
    @jamiekirk4200 3 роки тому

    Diolch Manon! 🏴󠁧󠁢󠁷󠁬󠁳󠁿

  • @MasonicSeven7
    @MasonicSeven7 11 місяців тому

    Cleared

  • @belezacomrah_81
    @belezacomrah_81 3 роки тому

    Great video! I'm sweating here!

  • @arcangel7097
    @arcangel7097 2 роки тому

    yes perfect

  • @utterlyexiged
    @utterlyexiged 3 роки тому

    Great workout but can you give an idea of what zones your hitting with these efforts?

  • @PorscheCaymanB
    @PorscheCaymanB Рік тому

    Great session, could someone edit the intervals? There’s a few mistakes with timing on the level 10 sprints.

  • @jonperez5717
    @jonperez5717 9 місяців тому

    This one was easy!!!

  • @beca_slays.18
    @beca_slays.18 2 роки тому

    Awesome but can you make one gcn training video faster when you run

  • @jrtablet1962
    @jrtablet1962 3 роки тому

    Hello the videos are very good. My bike has no rpm counter. It is possible that they modify the clock of the screen? It would be useful if the rotating hands were of 2 different colors. And mentally assign a color to each foot. Thanks

  • @joemcnulty5521
    @joemcnulty5521 4 місяці тому

    👏👏👏

  • @tayloru8282
    @tayloru8282 3 роки тому +2

    Hey GCN! Does the "effort level" on the thumbnail indicate how tough the workout video will be?

    • @JBuchmann
      @JBuchmann 3 роки тому

      No, that's just a random screenshot from the content

  • @Megmooification
    @Megmooification 3 роки тому +2

    The info on the "Next" section is incorrect at points (saying we have 1 min @ 10/10, then 30 sec @ 1/10 when the time should be reversed). Any way to fix that?

  • @nitobands305
    @nitobands305 3 роки тому

    See u guys 2m :)

  • @richarddavies8574
    @richarddavies8574 3 роки тому

    Pepperami 👊

  • @satpalmodinagar7172
    @satpalmodinagar7172 3 роки тому +1

    Nice video but you should add how much power you apply on each effort level, or how much of your FTP% apply to each effort level?🚴🚴🚴🚵🏋️⛹️👍👍👍

  • @savvastriantafillidis5986
    @savvastriantafillidis5986 3 роки тому

    Hallo Manon. How can I determine my effort? If i have a 10 speed cassette ,could effort 4 to be my 4th gear for example? Thank you.

    • @jasonmcgrody9472
      @jasonmcgrody9472 3 роки тому +1

      Effort is all relative to your fitness level. Level 4 is a low or low-moderate level with light pressure on the pedals. An easy spin.
      Level 7 is a moderate effort at about 75-80% FTP. It's work but not something that will break you.

  • @mohammadrezasaeedy3571
    @mohammadrezasaeedy3571 9 місяців тому

    How much calery burn with this training

  • @richardcollins1553
    @richardcollins1553 3 роки тому

    Be good if these were in an app that could control your smart trainer!

  • @MrOllie777
    @MrOllie777 2 роки тому

    Question how many calories would this burn .

  • @joemcnulty5521
    @joemcnulty5521 7 місяців тому

    😅👏👏

  • @joemcnulty5521
    @joemcnulty5521 7 місяців тому

    👏😶‍🌫️😶‍🌫️

  • @ranjithmurali133
    @ranjithmurali133 2 роки тому

    Effort 7means 70% of FTP??

  • @KlemenSuligojTri
    @KlemenSuligojTri 3 роки тому +4

    Here we go with another 15-minute video. Are you going to do a 10-minute video as well? You know, for all those time-crunched people who don't have even 30 minutes to work out between their long social-media-scrolling intervals?

    • @JBuchmann
      @JBuchmann 3 роки тому +1

      Haha. True about the social media scrolling. But realistically with a proper warmup and cool down this is more like 25-30 min. And I find these short ones far more challenging, so shorter doesn't mean easier.
      edit: Did this one... IMO it's far less difficult than the previous "15 min" ones as this one gives a fairly generous amount of recovery between hard sections.

  • @aja5177
    @aja5177 3 роки тому

    Who are the random people with Manon?

  • @davidp1159
    @davidp1159 Рік тому

    The timings didn’t match. If they’re confused imagine how I feel…

  • @tapgamegameplay7286
    @tapgamegameplay7286 Рік тому +1

    She looks like Angela White LOL 😂😂😂😂

  • @tapgamegameplay7286
    @tapgamegameplay7286 Рік тому +1

    Is Angela White working as a spinning instructor??? 😂😂😂