HIIT Indoor Cycling Workout | 30 Minute Intervals: Fitness Training

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James leads another 30 minute cycling workout, which will get you fit fast. This interval session is perfect for burning fat and building your 30 second max effort. Make sure you warm up properly, have enough water to drink and get sprinting. You can use a road bike on a turbo trainer, on the rollers or an indoor bike.

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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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welcome to a gcn indoor training session today we’ve got a 30 minute hit fat burning workout now it’s gonna be a hard one we’ve got 30 seconds max effort we’re gonna do eight of them but don’t worry cause we’ve got plenty of recovery in there we’re gonna start off with three minutes recovery and right down to one minute 30 seconds before our last effort now today i’m not on my own i’m joined with a great crew over there and we’ve got some special guests also some familiar faces on the right there we’ve got hannah in the front row we’ve got simon who’s gonna be putting a solid workout in and lucy to the far left right on the back there we’re going to start off with speed yogi chris opie there who’s looking very fit milen from the spanish channel in the middle and emily on the far right we’re all going to be putting in some serious effort in now now if you’re looking at the screen you’re gonna see a few numbers on the right there we’ve got our perceived effort level so it’s sitting on five in a minute because we’ve got around about four minutes left of our up so it’s going to be nice and easy start with one trump build up go through the gears maybe raise the heart rate and at the top there we’ve got a counting down clock from 30 minutes so it’s 30 minute workout but you can fit it in anywhere in the day so i don’t want to you can’t skimp out on this one now are we ready people yes we’ve got 3 minutes and 30 seconds left of our warm up and then we’re going straight in to those max 30 seconds and a good thing to think about when you’re doing this is to maybe five seconds before the effort choose your gear you want to do it in go nice and hard about as hard as you can and then just try and hold all the way to the last second and then you can back off and enjoy that bit of recovery and you can spin that out at an effort level around one two maybe four just spin the legs out getting that lactate flush through now make sure you’ve got some water on board you’ve got plenty of liquids because indoor sessions you do tend to sweat a lot [Music] you might see simon there a few beads of sweat falling from his brow uh it’s always a good sign it shows you’re working nice and hard now i’m starting to get a little bit out of breath that’s because my heart rate is going up to around 140. we want to build that up we really want to be nice and warmed up before we hit that first 30-second effort [Music] nice heavy breathing getting all that oxygen in limbering up right this is a great session to do not only to burn those calories but also to get you nice and fit no matter what time of year you’re doing it it’ll just give you that extra boost maybe if you do it in the morning it’ll kick start your metabolism and keep you burning those calories and to be honest i could do with a few calories being burned right coming up to one minute 30 seconds left of our warm up start raising that cadence a little bit make sure chris is doing the proper job lucy’s leading out chris over there i can already feel sweat dripping down my brow right take a nice swig of water or electrolyte maybe get ready for your first effort right quinn just one minute to go come on people i want you to dig in i want to shout at that tv or that computer screen give it your all [Music] right we’ve got 40 seconds now should be sufficiently warmed up [Music] right then we’re going to start thinking about what gear to select now you’re not going to see me changing my gear because well it’s all internal i’m using a wahoo kicker bike wahoo bike should i say indoor bike right coming down to 15 seconds to go 10 seconds now so select that gear five seconds four three two one now digging received effort level of ten really start to dig in now right [Music] all right keep nice and smooth on that bike focus on engaging that core come on 10 seconds now digging come on chris up four three two one now back off now deep breaths how is everyone feeding off that this first one’s always a tough one right we’ve got three minutes recovery here now enjoy it but don’t stop pedaling if you can so keep ticking away on the pedals looking for maybe a 70 rpm if you’ve got a cadence counter there [Music] all right get a nice deep breath in one down and we’ve got seven to go milo’s absolutely loving it back there this is really going to kickstart her day but it’s not going to take that smile off let me tell you she’s a grinner hannah there’s got a good grin on right we’re going to see some softer pests face suffer faces as we go through this [Music] right keep enjoying this nice bit of recovery now your heart rate should be high now [Music] you should be starting to get a little sweat on maybe [Music] remember to take a drink of water really really important to keep really hydrated in this [Music] hydration is absolutely key to performance right we’re coming up to one minute left of our recovery spin those legs off [Music] now i want to see all of you guys out there really digging in now there’s 30 seconds 30 seconds isn’t long but trust me it packs a punch right under a minute [Music] right we’ve got serious faces now serious faces concentrating on that gear selection [Music] once you’ve selected that gear commit to it and if you need a bit more and maybe go up a gear and make sure you get all out now no one stop until i say so [Music] all right come on outside come on lucy i’m ready and uh come on all right we’ve got 20 seconds to go so start thinking about that gear 10 seconds coming up too all right select that gear you want to choose five four three two one now up go on dig in every single one of you all out they settle that into the saddle under 20 seconds anyone can do that come even you guys 10 seconds now [Music] really nice and hard squeeze it all out four three two one and recover click down through those gears spin those legs off right i think i’m sweating more than everyone and not easy but trust me you’ll really reap those benefits now we’ve got a little less recovery two minutes 30 seconds now so we’re coming down to two minutes to go i’ll just kind of sweep the hair back didn’t get a sweatband maybe next time [Music] right i apologize for my sweat i’m gonna put a paddling pool under here soon right one minute and 30 seconds left of the effort [Music] come on everyone i want to see you really push it out now really push it out [Music] that’s two efforts done and we’ve got six more to go [Music] coming down to one minute to go until our next effort that’s it so i take a swing of water there keeping well hydrated all right come out 50 seconds to go for that recovery you might be wanting to look for a cadence if you are 70 rpm is a good one for a recovery speed it kind of just massages those legs they should be starting to feel better it’s always quite difficult off that first effort you’ll assume your heart rate will be up the blood will be circulating around your body and you’ll start to feel better as you go through maybe a little tired but that’s a good thing all right 20 seconds right big deep breaths now [Music] right you ready choose that gear five four three two one and up go ahead fight for that effort [Music] really dig in now not long left come on halfway everyone dig in last little bit 10 seconds big wattage get that heart rate up five four three two one and back off well done really well done there they really aren’t easy but all good things come with that little bit of pain [Music] all right got another two and a half minutes recovery [Music] spin the legs off [Music] good time to take another drink [Music] they’re all very quiet back there and they’re concentrating on the effort really making the most of it how are you feeling psy good yeah really good those first couple kind of get get the pipes opening and they get a sweat on start breathing deeply [Music] it’s good we all love a hard section don’t we there’s nothing like starting a good odd session and really reaping the rewards when you’re sitting down for the rest of the day if you do work at an office or a desk chris being very quiet around the back left i can tell mate you’re sweating nearly as much as i am but not quite but not quite right and i want to sit a little more effort from you this time really hard mile end there that smile is soon gonna turn into a grimace now as i’ve been talking the time has flown by i can’t stop talking anyone will tell you that coming down to 40 seconds to go right [Music] think about the next effort think about that pain embrace it 30 seconds to go [Music] maybe drop down to the drops if you’ve got them settle into a firm position strengthening that core engaging the glutes [Music] right come on people ten seconds to go right choose that gear now four seconds three seconds two seconds and go up up come on dig in come on only 30 seconds give it everything 20 to go dig in now let’s see those pain faces even you guys are home 10 seconds till it’s all over really push it out four three two one and relax oh that one really stung the legs call that grin still upon marlene’s face oh right we’ve only got two minutes recovery how you feeling lucy [Music] it’s halfway done you’re right yeah not long left now right get a swig in keep making sure you’re keeping those legs turning so it’s perceived effort of one and that just means you just want to be turning the legs really nice and easy the last thing we’ll do is stop because what that will do is stiffen the legs and you’ll find it more difficult when it comes to the effort so even if you really went deep and we want to do is stop and make sure you force your legs just to take over and looking for that 70 rpm that sweet spot kind of crystal cranking which is a term we use a lot which is just not putting too much pressure on the cranks [Music] but enough just to keep them turning [Music] right those pain faces are starting to appear from all those faces over there and for you guys at home right we’re going to go 20 seconds left that’s recovery make the most of it maybe limber up shake it all off maybe get out saddle a little bit choose that gear now i’m watching side change here’s now three two one and up come on miley up dig in chris call lucy hannah emily and you guys are home digging 20 seconds now that pain faces on side there you can see it and i can feel it really digging in 10 seconds ago looking for an rpm around 100 so keep that turning and stop oh really felt that one as you can tell it’s not an easy session i’m sure you’ve seen that at home [Music] but i’ll be glad i’ve done it and i hope you guys will too i’m gonna take a drink [Music] right one minute 30 seconds left out recovery now i’ve got six minutes cool down at the end so that’s something to look forward to not many efforts left [Music] but don’t think about that just watch the clock focus on the next effort spin the legs off good time to take another drink [Music] they’re all very quiet back then they’re concentrating on the effort [Music] right big deep rest now [Music] [Music] you ready choose that gear five four three two one and up go on fight for that effort really dig in now not long left corrupts halfway everyone dig in last little bit ten seconds big wattage get that heart rate up five four three two one and back off well done really well done there they really aren’t easy right now we’ve got a one minute 30 recovery time before our next 30 second effort now make sure you’re enjoying this recovery before the next 30 seconds [Music] right under a minute now left of that recovery i’ve got three more left right get that lactate out flushing get that blood pumping before that next really solid 30 second stint all right i want to see some real suffer faces going on out there as well as us in here unfortunately you guys don’t have me to shout at you i mean you do but you don’t in a way right now ten seconds to go choose that gear start going down the gears five seconds who are we ready and up dig in come on get everything firing from the glutes to the cart right come on you’re home really feel it dig in always the last second 10 seconds to go come on up keep the power hold it hold it two seconds to go and release right [Music] deep breath now i’ve got one minute 30 seconds left recovery 115 now and then we’ve got short recovery before our last effort take a swig now not long left of the effort not long after the session so really make sure these ones count trust me you’ll enjoy it once you’ve finished it get everything out everything into the bike keeping that really solid [Music] position on the bike so nice and engaged core maybe switching up where you rest your hands go as comfortable but also where’s powerful it’s like a sprint effort right just 15 seconds left this recovery goes incredibly quickly 10 seconds left select that gear counting down now three two one and up digging up everything on the bike come on come on now 20 seconds left really dig in come on inside dig in well not all come on you can do it last 10 seconds give everything five four three two one and realize four four bro how do you guys feel that now the effort’s definitely creeping up on you guys now and there but don’t worry because that is the end right now it’s in to our cool down [Music] right now it’s time to take a drink [Music] now try not to get off the bike too quickly because the last thing you want to do is stiffen up throughout the day so it’s a really good opportunity to maybe sit back on the bike spin those legs besides having a little play around he’s trying out the new wheelie just reclining he’s in his recliner right get those deep breaths in let your heart rate drop and down from that hard really intense 30 seconds effort but you have done incredibly well every single one of you even you guys at home oh i have to say i do feel it in my legs but it feels good it’s always nice to finish a nice hard session all right my lens is doing a little bit of stretching you can do the same at home maybe stretch off the back stretch your arms a little bit you should feel sufficiently warmed up should feel like you’ve done a really solid effort just crystal crank now so perceived effort of one really just turning the pedals it’s really good to try and get that warm up in i know it’s always difficult with time restraints but it’s really worth it keeps you nice and limber throughout the day letting your body return back to normal or at least close to it now i want to say a massive thank you to our special guests and our very own gcn presenters who have been on this journey with me on this 30 minute hit fat burning workout [Music] i have to say i needed it over after a bit of holiday as you can probably tell so i was thinking about already a good joke to come up with their smiles are returning it’s always a good sign all right you got three minutes left so you can slow your cadence now taking on board a lot of water now if you’re like me and you lost a lot of water from your sweat make sure you at least have at least one or two of these and it’s a good idea to maybe when you jump off the bike to head up head out and grab a big glass of water that is really important [Music] all right two and a half minutes left of this 30 minute nice hit hard workout just turn those legs relaxing the muscles through your back through your arms and of course your legs now you should if you’re wearing a heart rate monitor you should see your heart rate coming back down from that high effort [Music] under two minutes now [Music] i’ve got that nice tingly sensation through the legs basically telling me i’ve worked hard which is a good sign how do we all find that enjoy it that was cute james thanks yes i love bringing these guys through pain love it you do very often not always on the bike now that does that reasonably sit so far away for everyone else in a little sound room right one minute left i’m sure you’ve enjoyed hearing my my voice but you’ve only got one minute left of it so [Music] slow that cadence now deep breaths well i hope everyone has a good day after this session or maybe you’re doing the evening you can now rest [Music] now if you enjoyed this session then make sure you give it a massive or big thumbs up if you can make sure you click that icon button that little bell icon and that way you’ll be updated every time we put out a new video if you haven’t already then make sure you subscribe to gcn and hopefully we’ll see back soon