Burn Fat Fast: 20 Minute Bike Workout

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 screen. We’ve tried to make the sessions a bit tounge 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: https://www.youtube.com/watch?v=7dq6UWX9c6A and for how to make sure your indoor bike is set up correctly, see: https://www.youtube.com/watch?v=Q_abRj3kInU

Filmed at Pedal Studios in Wimbledon


Stereo MC’s – Get On It: http://gcn.eu/YcsMfF
Garrett & Ojelay – Daze Of Disco: http://gcn.eu/W0sJ89
Diego Drums – Azteca: http://gcn.eu/YVEwzS
Cult 45 – Revolver: http://gcn.eu/16lzKmP
The Milk – Mr Motivator: http://gcn.eu/16lzQLa
Tristeza – Biege Finger: http://gcn.eu/WYQNnM
Stefano Azati – Fandango: http://gcn.eu/W0tspJ
Stefano Azati – Palermo: http://gcn.eu/ZDa00a
Big Pimp Jones – Thoroughly Whipped Asses: http://gcn.eu/10CozG8
Cagedbaby – Lovers: http://gcn.eu/YVEUOS

As with any strenuous exercise, you should 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 can not be held responsible for any injuries which may occur as a result of these exercises.

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41 Responses

  1. Mike B says:

    How does anybody get anything done listening to nigga Rap.

  2. I tried this diet myself after seeing how my close friend benefited from it. At first I of course wanted to do that and I have dropped a grand total of 13lbs from the “sowo amazing plan” (Google it). Personally i think much better after trying this particular life-altering diet.

  3. Rubiesgold says:

    There are 2 commercials right in the middle of intervals: they are Distracting and Dangerous. Please hold the ads for the beginning or end!! Never again. Ruined my workout momentum and focus.

  4. Ge App says:

    I quite like the girl closest to the camera, so does the camera man !

  5. I'm here again for the second time all because of the perky music. Gets me moving in my chair.

  6. sorry people , but one can see that those people are not working out to their potential max , based on looking at their physique they look far to fresh , between the intervals , and at the end , my point the cadence looks far to low !

  7. Nobody in the gym can keep up with me. Even the trainers came to me telling me to slow down on the machines because otherwise they will be damaged… I then bought my own home gym and I am telling you this is a hard workout to keep up with. Excellent training video if you are serious about training. Does these women have their own training channel or YouTube page?

  8. Anyone else feel like they just watched a softcore porno?

  9. As advertised. This shit is for white women. …but of course black women will follow their white momma's around and do as they do…then where the ass is dude's will follow.oh well

  10. No one's looking I promise …

  11. Jamie Hood says:

    Great work out ……but adverts DURING the session……seriously?

  12. Lee B says:

    I lost 5 stone without doing spin, calories in against calories out is all you need to do how you burn them if you just want to loose weight is irrelevant although it will effect the time it takes if you are exercising to loose weight only.
    If you want to get fit at the same time a balance of varied cardio and strength training is the trick .

  13. hercule75 says:

    thank you god for this vidéo.

  14. Wujas _ says:

    Better than pornog…and it has bikes in it!

  15. This is a great video, We need to take care of our health, Stationary bikes are great but we need to have discipline.
    Read this article about them: http://healthandfitnessmagazine.info/living-healthy-exercise-bike/

  16. 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.

  17. Carol Turner says:

    Within just seven days, I was able to shed more than 8 pounds. Google “sowo amazing plan” to acquire more information. Google gave me some amazing tips.

  18. How effective is Fenoboci Diet Plan? I have noticed many amazing things about this popular fat burn diet plan.

  19. D. Bandara says:

    Ohh thank you guys …

  20. How effective is Fenoboci Diet Plan? I have heard several amazing things about this popular weight loss method.

  21. this does not work, I have sat here and watched this video every day for a month and I'm still a fat bastard haha

  22. Anne Cyan says:

    man… usually I bike while watching friends from my phone…

  23. Girl on the end is smoking hot! (.)(.)

  24. Dave Gibson says:

    are kidding me, music is hood but voice is horrible. If you ueard this voice in a real spin class, you would assume it is a easier class.

  25. Clate328 says:

    Great for a workout, lost weight and better shape. Thx GCN.

  26. Hattie Cole says:

    Who would`ve thought that I seemed to be capable of achieving these amazing results? I actually lost 8 pounds in just two days! Google “sowo amazing plan”. You will need to try it. Just google it and read about it.

  27. What would make this video great is making it available offline in the YouTube app. Why don't you already do this??

  28. The Spiders says:

    I will join in at some point but for now, I'm enjoying watching the ladies. Very Sexy….

  29. I love your videos. Most of the home spin bikes don't have an rpm monitor, which makes it difficult to track your ride. I wanted to share that I found an app online that works on androids that is just 3 bucks and it works perfectly every time. It also tracks your distance, and time. If you search icyclerpm you will find it. Can't go wrong for a few bucks! I would definitely recommend it!

  30. lionitist says:

    Anybody else notice the fucking commercials that break in the middle of the work out?!?!!! Other than that great fucking video to Ben's interrupted every 15 seconds

  31. 8ris k. says:

    this was crazy, im draining in sweat

  32. Impress me when you have some heavy set woman doing it these chicks are already skinny BOOOO….

  33. Me encante este video, me ha servido mucho, es rapido y muy efectivo.

  34. 23dakin says:

    The girl in the pony tail is STUNNING!!! Her smile…shew!!

  35. tange2000 says:

    There definitly pros not a drop a sweet fifteen min in

  36. YES10 says:

    I can see why so many are dying after this workout.

  37. My first time doing this video and I love it its awesome

  38. Lori Davis says:

    This is the worst GCN video I've seen so far. Chicks in makeup and clearly not working hard, Person operating the camera focusing on boobs and sweaty (probably not sweat, just sprayed with water bottle) back shots and chick in the white bouncing all over because she has zero resistence going on. You videos are usually good, but this one sucks!!

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