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.

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!

Filmed at Pedal Studios in Wimbledon

Music - licensed by Cue Songs

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.

About GCN:

The Global Cycling Network puts you in the centre of the action: from the iconic summit of the Stelvio eu/k9to the epic trails of Fort William, Scotland, everywhere there is pavé or dirt, world-class racing, and pro riders, we will be there bringing you all the action, essential analysis and unparalleled access every week, every month, and every year.

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Leave us a comment below!

Music licensed by Cue Songs
Music - licensed by Cue Songs

[teabelly]

I've never been more grateful of a 30 second YouTube ad in all my life.

[kayzqv]

it’s 2024 and this workout stays my holy grail for cardio 🙏🏽

[sandylazo]

This is amazing already lost 63lbs in 2 months doing this video 4times a week love these videos thank you GCN.

[FinnOllie]

When the warm-up is your work out LOL! Don’t worry I’ll get there!! 😂

[amrygalaxy]

" Stick your but towards the back of the saddle, no ones looking I promise"🚴‍♂️🚴‍♀️🚴‍♀️


Cameraman: 📸📷📽🎬🔎

[dianaecheverry]

Just want to say that doing this video 2 times a day ( 1 is fasted cardio) has changed my life! I’m down 10 pounds in 2 months and my legs have gotten soo shapely! I’ve always dreaded the treadmill because of my big breast but bike is just a lifesaver. Thank you so much for this video!! I’ve done others but this one makes me sweat the most! Good job ladies!!!!

[mirasukii]

I DONT WANT ADS IN THE MIDDLE OF
MY WORKOUT

[xasersdrum]

Sweat so hard, i slipped on my sweat and broke my leg, can't do the workout for a long time! 10/10!

[belezacomrah_]

Seven years later and this workout is still awesome! Please never take them down!

[jessicablankenship]

Wow just finished this 20 minute hiit ride. And I am drenched in sweat. Glad I came across this video! It was intense. Just what I was looking for!

[lilissupafly]

had to show my mum this video cos she legit thought a spin class was where you just spin round and round lmao

[slpumgfzx]

I've done hundreds of spins over the past few years, but always come back to this session as some stage. Great workout, thanks.

[MsMoosieify]

I just tried this today. I haven't cycled in years so it was hard on my bum. But I really loved this work out. At first I thought it wasn't long enough but then the warm-up killed me. Lol. ❤️

[kristib]

Oh my goodness!! The sweat rolling off of me was insane. And I was indoors in air conditioning! Thanks for the insane workout! Saving this as a favorite ❤️❤️

[ruzziasht]

Amazing work out and video - I'm male, 51 years old, did these every day for a week and lost 3kg which is about 6.1/2 lbs! Just started their 60 minutes workout and that is a killer!!! Thank you, I'm buzzing!!

[OrangeItsOrangewithContent]

I don’t know why I’m watching this when I don’t have a spin bike

[TeeMac]

I have a failing hip replacement and need to get fit for the new replacement. I've built an inch and a half of muscle circumference on my bad thigh in a few months of doing this daily. And my cardio vascular health is thru the roof! Thank you sooo much for this video!!! ❤

[martinbakunawa]

I've been doing this on repeat for over a month now, and this has been my favourite routine to do. Thanks for this!🙋

[wolerna]

“No one’s looking, I promise”
Camera goes straight to all the behinds

[blueguisee]

10/10 passed out and woke up in the hospital.