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    Burn Fat Fast: 20 Minute Bike Workout



    Subscribe to GCN Training: https://gcn.eu/GCNTraining

    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 the screen. We’ve tried to make the sessions a bit tongue 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

    Music – licensed by Cue Songs
    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

    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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    Leave us a comment below!

    Music licensed by Cue Songs
    Music – licensed by Cue Songs

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    View 46 Comments

    46 Comments

    2. @samirbenabdallah9462 on

      Peace be upon you.
      Believe in ALLAH (GOD) and the judgment day and do good deeds.
      Ladies cover your bodies more than you do that will be better for you in this life and the hereafter.
      Don't show non well covered women that will be better for you in this life and the hereafter.

    8. @lucienschlut on

      So let me get this straight… you call doing interior bike with music spinning? and you can charge peoples for it? and peopels are dumb enough to fucking pay for it??????

    10. @bikinglikebecker on

      While Cycling is GREAT Exercise for our whole body, it does NOT exercise our waist lines…. unfortunately we need to either eat less, do sit ups &/or leg lifts…
      I say this after 20 years riding as a bike messenger….

    15. @Wellfitaj on

      No workout no matter how hard or long will replace or fix a broken meal plan/ diet. This article is so misleading, eat less and work out more, it’s that simple. Furthermore, studies have shown that you burn more fat at a higher percentage at lower heart rates, higher rates burn more sugar. Don’t be a sheep and follow the herd.

    18. @nguyenbanghia8970 on

      We tackled assembling the bike as a family project. https://www.youtube.com/post/Ugkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.

    20. @vicman763 on

      Really great training video, thanks. 👍

      10 years on, I wonder what all these cyclists are up to, and if they ever thought they would be in a YouTube video with 17 MILLION views!!

      Maybe get them all back together for a 10 year reunion and updated work-out video?!… 🤔👍😁🚴‍♀️🚴‍♀️

    28. @MrSmid888 on

      The lady nearest the camera poured the whole routine!! The kind lady wasn’t trying hard enough, not a bead of sweat.

      That was hard going, wow, soaking. 👍🏻

    30. @norahnewman7600 on

      I just want to say the voice of the woman guiding and motivating me through this workout makes me feel positive and reassuring. Thank you 🙏. I'm currently dealing with the horrible ass kicking symptoms of menopause 🥵and as I'm mentally engaged in this workout it is so far helping to relieve my mental and emotional anxiety and stress. I want to be healthier on all levels. Again,Thank you so much. 🙏 🙏😊

    32. @philippeletard130 on

      Séance moyenne , rien à voir avec les séances réalisées par Paul ! Lui il participe et sais donner des consignes claires et précises tout en assurant un rôle de manager ! La séance d’aujourd’hui est plate et sans aucune dynamique . Dommage .

    34. @gnika1727 on

      im 29 years old men and i been doing it for 1 months after find this video. i lost 17pound its crazy. but i notice using a running shoes its hard need a flat shoes type that abit hard then my ankel pain less if i push to lower gear

    38. @WhaleWatch9 on

      I like doing this workout 2X a week, a nice change from my peloton workout. It’s a way different workout challenge, if you add a good resistance. Kicks my butt every time!

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