Quick HIIT Sprint Workout | 20 Minute Indoor Cycling Workout

Hank puts you through your paces with a super quick cycling workout, focusing on maximum power sprints. This is the perfect cycling HIIT workout to help lose weight and boost your metabolism!

00:00 - 2 mins @ 3/10 (90 rpm)
02:00 - 1 mins @ 5/10 (90 rpm)
03:00 - 0.5 mins @ 7/10 (90 rpm)
03:30 - 1 mins @ 5/10 (90 rpm)
04:30 - 2 mins @ 3/10 (90 rpm)
06:30 - 1 mins @ 6/10 (90 rpm)
07:30 - 1 mins @ 8/10 (90 rpm)
08:30 - 0.25 mins @ 10/10 (90 rpm)
08:45 - 1 mins @ 6/10 (90 rpm)
09:45 - 1 mins @ 8/10 (90 rpm)
10:45 - 0.25 mins @ 10/10 (90 rpm)
11:00 - 1 mins @ 6/10 (90 rpm)
12:00 - 1 mins @ 8/10 (90 rpm)
13:00 - 0.25 mins @ 10/10 (90 rpm)
13:15 - 2 mins @ 3/10 (90 rpm)
15:15 - 0.5 mins @ 6/10 (90 rpm)
15:45 - 0.5 mins @ 8/10 (90 rpm)
16:15 - 0.5 mins @ 10/10 (90 rpm)
16:45 - 1 mins @ 3/10 (90 rpm)
17:45 - 0.5 mins @ 6/10 (90 rpm)
18:15 - 0.5 mins @ 8/10 (90 rpm)
18:45 - 0.25 mins @ 10/10 (90 rpm)
19:00 - 1 mins @ 3/10 (90 rpm)

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🎵 Music - licensed by Epidemic Sound 🎵

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.

#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining

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[GCNTraining]

Let us know how you find this workout!

[PIves-btbx]

Kept motivated all session through! Feeling Hank’s energy!

[scottydta]

Great quick ride! Love Hank yelling encouragement at the end!! 🔥

[andyway]

Now that was a good. Top session chaps. Dripping ....

[bongohuggy]

Love this❤awesome Saturday morning wakeup 😅

[samanthahoward]

Awesome one, thanks team. More please

[slavepatricklo]

This session really is a god-sent for people living in a big city. Appreciated so much!

[suefugle]

Fabulous ❤
Great start to the week!
Thanks team

[suziesweeney]

My favourite session to date! Thank you team

[janty]

Done it. Omg it was so hard!😂but love the HIIT and sprint today❤🎉😊👍

[cathnz]

Oof this is a new favourite. It doesn't fly as quickly as some of the 20 min ones, but it's a great workout and I'm knackered at the end! Thanks Hank and Co!

[amyflowers]

Great workout with Hank shouting encouragement to carry us through. And I'm still thrown when he says "lever" as an American would.

[simonberwick]

Perfect session for when you’re knackered or running late. Also, a perfect ‘on holiday’ session too 🙌❤️🙏

[julianrebolledo]

Damn! That was a tough one 👍🏽 Still trying to catch my breath! This one definitely requires a longer cool down. Thanks GCN 🙏🏽

[shellymahardika]

I LOVE 20mins HIIT workout!! Perfect finisher from my strength workout

[JeffreyBabbe]

Loved it. I use it for my first ride of the week to get me ready as I increase workouts throughout the week.

[maryo.]

Very Appreciated Thank You for Your Videos!!!! I have been doing your bike workouts for two years already and i have lost 100lbs. I have been on them since day 1. Keep Strong!!!

[nothingtoseehere]

Whole bunch of ‘about to quit’. Zero Quit. Thanks for a great one!

[DJMcCabe]

Thank you so much for these trainings! I appreciate them and you all at GCN so very much! Can always count on these trainings for a good workout.

[michaelgrevell]

Mike from the US.
Thanks for an awesome morning ride.
Definitely will be doing this session on multiple occasions.