20 Minute Fat Burning Workout | High Intensity Interval Training

Join us for another indoor cycling training session, this 20 minute workout is one of the best ways to burn fat and get fit fast. The high intensity interval session will hurt so make sure you’ve got plenty of water and a towel for your hard earned sweat!

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Improve your fitness with this indoor cycling training session that can be done on a turbo trainer, rollers or other cycle trainer.

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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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📹 40 Minute Workout | https://gcn.eu/40MinWorkout

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hello and welcome to a GCN indoor cycling training session today we’ve got a short but intense 20 minute fat burning session it packs a serious punch there’s gonna leave you feeling energized and pumped and a little bit tired which to be fair sounds like the perfect kind of workout to me at the minute I just want you to warm up gently on the bike to spin those pedals or just start to increase your breathing rate getting ready for the hard work that’s about to come what we do our warmup let me firstly introduce me to your training partners for today it’s on the front row you got Lucy James and Hannah and on the back row you’ve got Emily Milan and Chris now in our 20 minutes today we’re going to do a total of five minutes of super hard riding that’s going to split into thirty-second chunks so we’ll start with 30 seconds very gently before our first max effort so 30 seconds as hard as you possibly can and then we’re going to repeat that five times before our mid workout break you’re not allowed off your bike but you can just spin gently for minutes try and recover a little bit before the next batch of five minutes of super hard riding interspersed with that gentle spinning as well now if at any point you’re not sure what you’re supposed to be doing the dashboard on screen will tell you at the very top get your power down clock so we’ve got 18 minutes and 30 seconds still to go beneath that you’ve got the clock that tells you how long you’ve got left on that particular interval and if you’re wondering how hard you should be riding over on the right hand side of your screen you’ve got your effort gauge now this is done on your perceived effort so how hard it’s feeling to you one being turn the pedals as gently as you can ten being an all-out effort a minute you can see we’re at a four so you can probably hear on my voice getting a little bit out of breath getting a bit of a sweat on getting ready for the hard work that’s about to come basically today’s session is simple we’re going to be swapping between one and ten so either as easy as you can or as hard as you possibly can to change the intensity of riding ass I’m gonna be using the gears on my white who kick a bike you able to see it because they’re all internal and electronic but in some way whatever bike you’re on you want to change the resistance so you’re feeling to the pedals and so that you can get both easy enough and hard enough intervals in there right we’ve got 30 seconds to go the last things talking on the dashboard is the cadence so the minute it’s suggesting that I’m turning my pedals at 80 revolutions a minute it’s just a guide but it should stop you getting bogged down and grinding your gears too much okay everyone we’ve got 15 seconds before we start unfortunately our very first interval is super easy so we need to back off completely try and recover from your warm up and get ready for the first sprint so ready three two one okay easy most feel a bit nervous getting ready for the first interval like this is everyone ready to go we’ve got 20 seconds I’m gonna start thinking about shifting gears so that you can hit the first interval really hard ten seconds to go now okay everyone I’ll can you in three two one and go go go right sprint sprint sprint run a nice even intensity so that we’re finishing the 30 seconds just as hard as we started it [Music] fifteen seconds in they’re gonna feel really short to start with nearly there guys five seconds to go to one and backup because the easy as you possibly can keep spinning those pedals don’t stop okay how’s that everyone oh so yeah the first ones always horrible that’s what we like to hear your heart rates going to start your heart rate is going to climb throughout the session get ready it’s coming thick and fast we got three two one okay so next 30-second max effort [Music] that’s it you’re doing great push those pedals 15 seconds to go what everyone you’re looking great super strong super smooth nearly done to one try and back off easy spinning no you have a quick drink [Music] just try and recover you can home a little bit out of breath just a little okay ten seconds until we ramp it up again hope you’re not reading it too much just yet ready two one go go yes go on looking good looking good nice fast pedaling hundred rpm keep on top of the gears and keep that effort nice and constantly ten out of ten well done everyone looking good three two one and easy very seconds big deep breaths you got a good spot on Chris yeah looking good spin those legs back it right off not long until the next one they come thick and fast okay I’m fine get gears ready two one go okay all in 30 seconds come on everyone [Music] get a specialist I got halfway there well keep the intensity dig in [Music] yes looking good looking strong keep it smooth to one and back off Oh another 30 seconds easy spinning when you’re doing those high-intensity efforts if you’ve got any kind of capacity just think about your position on the bike making sure you stay solid powerful and smooth okay let’s practice you’ve got three two one okay here we go [Music] 10 out of 10 on the FS cow nice bass beat keep them spinning that’s it well done everyone [Music] 10 seconds to go all in super smooth super powerful you’re looking great 2 1 and back okay right we got three minutes we got four minutes now of gentle riding do those pedals turning if you can nice and comfortable cadence just trying to recover your breathing maybe have a drink don’t back off intensity completely just keep your heart rate a nice level it’s gonna help clear that lactic acid feeling out of your legs how’s that everyone good so I’d like to hear never anything those max estimate of it’s never easy nope that’s the thing you don’t get 20 minutes interval training session you’ve got to work hard is it so short but those five minutes will be more effective than just the duration suggest because it’s going to really kickstart your metabolism so your body’s gonna be burning through rest of the day so as well as that benefit to your fitness that’s super hard work you also gonna be feeling pumped the rest of the day for a very good reason oh okay I think I’m just dying to get back under control now my heart rates pretty high I’m 150 beats per minute expect it to climb a little bit more in the second half cuz we’re now so warmed up you see I’m not just drinking water I know I know how much I get swept on in these things so got and a bit elect you like drinking there just to try and replace some of the salt and I’m sweating out really important to keep on top of your drinking so that you can go about the rest of your day with spring in your step dehydration doesn’t do any good for anyone okay how much did one looking forward test block number two yeah just another two and a half minutes in total a super hard work hopefully some of the pain in your legs has gone a little bit and you’re feeling like you’re psyched and ready to go now you know what it involves we can go even harder this time Carly pace those efforts so that you get the maximum out in the last five to ten seconds of each interval it’s really important that you get a nice even power output through the whole way because otherwise you effective in that doing 10 second sprints and then kind of 20 seconds of myth and that’s fine but that’s not what we’re about today this is about five minutes super high intensity work right just one more minutes ago I might mop my brow yeah sweat floodgate them open that’s it yeah I’m catching up Chris and I haven’t got a spot on yet so no she’s not trying I’m gonna write those max efforts on easy but that’s it once you’re over that 15 seconds you can kind of count down hold that power you’re sitting on okay I’ve got 30 seconds to go of our recovery spin okay [Music] okay how about you I think I’m ready to go again [Music] [Applause] okay right just back it off right down into easiest gear just compose yourself ready for the next 30 second interval remember this is number six now so we’re going to be over halfway as soon as we start it start to get your gears in the right order we’ve got five seconds to go ready and we’re off okay nice nice bard cadence let’s hit this last set as hard as we possibly can get everything out come on everyone that’s it keep that power out keep pushing nice and smooth ten seconds to go that’s it you’re looking so strong everyone we’re down three two one and back off oh my work I don’t know whether that hurt it’s badly for everyone else’s good for me but they’ll call me by surprise don’t worry though heart rates now back in the game the next one he’s gonna feel sweet I can almost assure you of that [Music] okay they’re still coming thick and fast all right one we got five seconds and tool back on it for another step 30 go go go here we go nice bar scalings think about maintaining that power output all the way through you tikis hold on ten seconds to go you’re smashing next come on three two one and back up 30 seconds no ice and gently that last three seconds cover well my heart rate is through the roof right now but that’s the whole point giving ourselves a real kick up the backside okay get ready to go three two one next ten thirty Seconds that’s it come on everyone keep it smooth think about your position on the bike no rocking a rolling lock it in get a power 10 seconds to go well done everyone no long left to one and easy do those pedals turning not long left and this workout to make sure you get everything out [Music] we get off these bikes knowing you’ve given it a hundred percent there’s nothing left okay three two one here we go bull gasps come on everyone go go go nicely done keep that cadence high don’t get bogged down come on it’s nine three do one okay back up cool you guys find that okay well that was that’s the sound of me hit my rev limiter big deep breath one more to go tap the shore made me go ponder one more to go well done everyone you can see you work hard it’s what it’s all about don’t cheat yourself go all-in two one here we go last thirty seconds as hard as you can [Music] well now come on let’s do the log fifteen have a saddle go guys come on ten bye – there we go don’t stop there Lynne just keep a nice gentle spin on there you go that is your workout just a nice little cool down now really important do you know just jump off the bike give you body just time to wind down my heart rates got to come down about 100 beats per minute if you are to jump off now you just might find your legs get a little bit stiff after 30 minutes or now so you might find that anyway it’s any rock that was hard but it should help how was that everyone hard yeah really hard I’m sitting at my desk later just pouring stuffing well that’s a lovely thought fluoride stated imagine I know we can have a screen shot James asset is desktop at sweating just dropped in the video no it is the best start of the day isn’t it just get in that 20 minutes in it can make just the world of this that’s a different story that’s it you can always squeeze a 20 minute session in apply exactly especially indoors doesn’t take much pre-planning and all it takes afterwards it’s a shower door is by James you just go and sit your desk probably there’s really no is that extra bit of that right got just over a minute to go I’ll tell you what I don’t let feel so good that once you’ve gone really hard that last cool-down just makes you feel like you’re floating that’s it I feel pond totally pumped after that I’m not sure I could do another one but I feel really pumped okay so we got another minute just enjoy that sensation in your legs know that you’ve done some seriously quality hard work make sure you drink enough now if you haven’t already and to those water bottles and then think about how much you can smash this session when you come back again nice super smooth even efforts it’s all about staying strong to the very end even though you’re in a world of pain okay everyone were down last lap now just ten seconds to go I don’t want the race yet but I’ll be there next time there we go get the tiebreaker I have to go to the head of the finishing knife right good work everyone that was a 20-minute fat-burning training session if you would like to see more from GCN you probably want to do another one right now but we’ve got another sample of one on screen give it a click maybe save it for later also make sure you subscribe to GCN if you don’t already cuz we’ve got loads of these training sessions on the channel put the Thera icon and you’ll be notified every time we upload a new video right make sure you give this video a big thumbs up even if it hurt what everyone great job [Applause]