20 Min Cardio | Spin Bike Workout
Вставка
- Опубліковано 7 лют 2021
- Welcome to another workout on GCN Training! This week we're working on short, sharp, anaerobic efforts so, despite this being a short session, you'll certainly feel the burn by the end!
The session:
2 mins warm up
1 min out of the saddle (8/10 effort)
- 1 min seated (8/10 effort)
1 min easy
X4
30s out of the saddle (8/10 effort)
- 30s seated (8/10 effort0
1 min easy
X2
Cool down for 2 mins
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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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What did you think of today's workout? Let us know 👇
Really enjoyed this ride. Slotted in great to my lunch break
Out of the saddle is useful outside, so I am happy to stand with you guys. The standing/slow cadence was a sharp contrast to the seated/high cadence work, certainly challenging me to adjust. 20 minutes was just right for me today. :)
is there any way you could do a weekly program for fitness and fat burn? or is that too much riding? eg MON- 30 min fat burn, TUES - 40 min endurance, WED - fat burn. etc etc
GREAT.
I struggle more with a 20 min spin than I would with a 60 min spin, I love all the gcn classes I must be near completing them all, would love a 90 min spin or is that not good for you?
Keep up the good work
Really enjoyed this one. Happy to see something that isn’t HIIT!!!!!
Hi! So I've been using this workout since October of 2023 and for the first three months, I played this workout 5 times a week. This helped me lose weight, from 68 kgs to now 56 kgs. But more than that, I want to thank you because I found the workout that best suits me because I enjoy indoor biking. This is my go to workout for my cardio. Thank you so much!
Beast of session, loved it, my favourite GCN so far.
Perfect! I would love some more 45 minute workouts though!
Agreed! Some longer workouts (45-60 min) would be great to balance out these awesome short workouts GCN has been dropping these past few weeks.
Agree! I love a good 45 minute session. I also loved when they had onboard bike footage of gorgeous climbs as B-roll. It really gave me something to look forward to when off the trainer. :-)
YESSSSS I AGREE 😊
Great session. I added it on the back of a GCN 60’ session with Hank. Mixing the sessions every day has helped my fitness, speed and endurance enormously. I’m cooked by the time of my rest day though 😅😅😅
But 20 minutes is fine, right?
I have watched the 15 to 20 min videos for about 2 months (first time cycling). This has been my favorite video! First instructor I have heard say “if you dont have these measures look at the guests legs and match it.” I bought a Joroto x2 on amazon, so no cadence/rpm measures. Thank you!
Perfect for a short break between heavy online work meetings. Thanks
Love the in and out of saddle
hank another stellar effort it pulls no punches
This was just a great way to mix up my workouts... i liked the 20 min.ride... no excuses.
Excellent session - I’m enjoying the GCN platform! Reg
Excellent. Would love to see more of these sessions for 2022.
Thanks! Love cycling with you all the way from SA 😊
Enjoy every minute for f this session!!! Thank you James
Perfect session❤ Mimcs bits of my commute.! Well done gcn 😅
Former power lifter new to spinning. Absolutely loved this!
Glad you enjoyed it! 🙌
For just twenty mins, that was quite a nice workout.
Would love more 20 min sessions. Perfect to pair with a 10 min morning yoga.
The best so far. Great job.
Loved this workout - the 20 mins, the interval length and type, the cues... all of it.
Top 3 all time GCN workout video! Unreal post workout endorphins 🙌🏾
Enjoyed the mix of high cadence, low cadence and out of the saddle. Thank you for the great workouts. It motivates me to get up and on the bike!
Great session to have at hand. Fitting for any occasion
Thanks!
Great session! Sweating buckets 😊
My favorite way to start the day is breaking a sweat with the GCN crew! Whoop 🙌
Awesome session guys from down under, Love it
Amazing...i start my evryday workout with this ...very engrossing way of talking...thank you
Keep these coming! Loved it.
I think that was my favorite 20 min session yet! Good job 👏 Hank!
Thanks! Perfect combo of speed and heavy work while I look at my rainy window.
Awesome way to start the day. Thanks GCN team.
Our pleasure! Strong start to the day 🙌
Awesome spin class!
Fantastic session!
Enjoyed this workout!
Can’t beat a bit of GCN to get a Saturday morning started
I think this one made me earn my bike keeping credentials even more than the 30 minute sessions! Excellent workout! Keep them coming 🚲
Great session. Thank you!
Just getting back into training 5 weeks of this was a good return session.
Thank you! Great work out! Love the resistance from the 65rpm hill climbs
Really loved it 😅
This was a great Exercise
Loved this session!! Challenging
Nice one guys! Love it!
This is my favorite workout so far. I enjoyed the mix of climbing and high cadence!
Great session again. At 71, I picked up the GCN HIIT sessions 3 x week. Already seeing improvements on the road.
Nice work!
Good one !! Huge sweat 😅to start my day !!
I'm becoming addicted to these. Even on a rest day I want to put in a quick 20 mins.
It’s great session, just did it twice 👍👍
This is an amazing workout to start the day. It has a good mix of duration and efforts to simulate climbs, sprints, and flats. Great workout on a rainy day. Thanks, mates!
Always regret skipping these opportunities but NEVER regret doing them!! Thanks for another great way to start the day. Excellent cardio workout. Keep ‘em coming!!Thanks, Hank.🚲🚴♀
As always great session
Nice short but very intense and balanced workout. Great fun!
Great ride!
excellent quick powerful session thank you!
Quite enjoyable! Loved working up the sweat so quickly. Lots of smiling moments too.
Perfect session! Thanks!!
Love this one. Keep the 20 and 30 min trainings coming.
Perfect mix of heavy pedaling and fast pace!
Great new ride! Thanks!
Love all the GCN videos. Great motivation to get up in the morning and hit the bike Thank you!
Love each and every video you guys pump out!! And also love the instructors commenting ! Great motivator !!
Wonderful session, thank you
Great session. Excellent presenter and guests. One of my favorites so far.
One of my new favorites. Thanks!
Good workout nice transitions and fun workout
Loved this quick, spicy session Hank, thanks.
Always rely on Hank for a spicy work out 🌶
Amazing workout! I absolutely love every session, you guys are amazing ♥️
This was awesome! Perfect for alone training!
Love the in and of the saddle work
One of my favorite workouts.
Really enjoyed the out of saddle intervals. Quick and effective session. Good job GCN 👍🏻
Love the intervals high/low cadence, perfect session in 20
loved it! It's perfect for me quarantine restrictions + 2 and a half months post partum. Great to see you have new videos
Loved this one. Great getting some work out of the saddle
LOVE THIS ONE! Great that it's not a HIIT session but still packs a punch! Great work guys
You did really well
Loved the mixture of strength and sprint! Thank y'all so much!
Added this session to the 15” one! Good way to start the week! Thanks guys! 🌹❤️
Enjoyed this session - no standing for me on the dumb/tire trainer. I enjoyed using the harder gear & slower cadence.
Nice session, thanks Hank, Connor and the guys. Keep up the good work.
Loved it!
Great workout. Like the different challenges with standing and seated. Loving the variety of sessions from GCN from 15 - 60 mins, from HIIT to endurance and beyond! And so many to choose from. The banter is great and really helps the time go by but everyone in the team is still working really hard. Insights into the team member's perspectives on the classes and the training hints are really interesting and useful, too. Keep them coming folks and well done.
I really enjoyed the variety in this one!
Awesome! It was a quick and intense session! Thank you.
Glad you enjoyed it! Keep it up 🙌
Perfect start to the day
Sweet workout - you guys are awesome from Toronto! a great break from the longer sessions I've been doing.
Was great workout. Thank you
Great workout. So much sweat haha
Really like this session due to the mix of cardio, strength and different positions.
A good session. Would like to see a few that are longer. Also, absolute numbers like 340 watts are less useful to me than say a % of FTP. Keep up the great work.
Great workout cheers 👍🏻
Great work out❤
Loved it! Nice chance of pace
Nice short but mean one!
Good churn! Thanks Max 👍🏻 11:40
Perfect training for my lunch time, good job mate
Loved this session!
Perfect. I love it.
Great workout! Thank you! This is the kind of workout I was used to from my gym instructor :)
This session is magic!!! 20 intense minutes workout, more like this!!!
Getting back into training; this is what I need for where I’m at…thank you!