30 Minute HIIT Fat Burn Workout | Train With Mitchelton-Scott

Join Matt Stephens with pro cyclists Simon and Adam Yates from Mitchelton-Scott for this 30 minute High Intensity Interval Session.

In association with Elite.

Over in sunny Spain, Matt's got a new workout for you featuring the Yates brothers who both ride for Mitchelton-Scott.

Let us know if you enjoy it in the comments!

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!

[erynschneider]

I REALLY like this workout...I only ever have about 30 mins and this is a good workout for me...BUT ADS DURING MAX EFFORT segments are absolutely crushing to the soul

[jmreedy]

This class was fantastic, and was exactly what I was looking for to jump start my indoor rides. I love that the key stats are right there on the screen for you to see at any time in your ride. (As opposed to the trainer calling out counts with their fingers, or just seeing "SPRINT" appear on the screen.)

I'm getting back into using my Peloton cycle, now that the winter months are hitting. I didn't like the Peloton subscription models, and other classes that I have found were just way too obnoxious (loud music, trainers who weren't actually riding, multiple position changes, etc.), and didn't feel like actually riding on a bike. This ride did that, and I am happy that I found it.

Two suggestions that I would make; One, see what you can do about the ad placement in the workout. Better to have these ads in the cooldown or rest periods, but a couple happened right in the middle of a sprint, which will easily throw off the rider. Two, if I understand that the metrics correctly, "Effort" appears to be a combination of "Resistance" and "RPM". Perhaps this is a setting on the specific trainers that you are using in the video, but if so, that wasn't clear. But for those of us who aren't using these specific trainers, it would be great if both Resistance and RPM were visible on the screen, so that the rider had a clearer idea of how "Effort" is meant to be calculated. (At times, the Effort number stayed the same, but the RPM clearly changed, so my assumption is that Resistance went down, but this wasn't clear.)

All in all, though, an excellent ride, and I will be looking for other classes to add to my routine. Well done!

[smallplane]

Thanks for the lovely little surprise at the end, I cant repeat what I was shouting at the screen

[TheLucidor]

That last sprint!! I had my eyes closed pushing as hard as i could then opened them to see 35 secs left. Brutal!!

[RNDean-lv]

Not done this workout for over a year and now I remember why I have been avoiding it! 🥵 But seriously this is a great session, perfect length and pushes me way harder than I ever would on my own, thanks guys! 💪🏼

[johndawson]

These GCN videos are so good that I don’t know why you would need a peloton bicycle. This is another example of a great 30 min cycling video!!!

[johnbarkyoumb]

Best HIIT workout yet from GCN Kudos to Matt & the Yatsies. The "extra" 30 s at the end did me in!

[davidcottam]

How useful are these sessions at the moment! Brilliant.

[rosatorre]

Great short, effective & fun workout! Gracias 🤩🙏🏼

[arcangel]

JUST LOVE RE DOING THIS WORKOUT THANKS MATT

[arcangel]

once again MATT DELIVERS A FANTASTIC SESSION -love this workout done a few times

[CeceDeAnn]

I’ve never cycled before. Since I literally rode my bike for hours as a kid I thought this would be a piece of cake.... my legs were on FIRE the entire time! I Worked up a proper sweat. Great workout to end my day!

[lissafoster]

Wow! this training is amazing. Done it 6 days in a row with low carb, no sweets diet and I’ve lost 5 lbs so far. I know it’s part water but man what a way to jumpstart my lost weight plan. Thanks Matt and Yatsie twins. You guys rock!

[margotfinn]

A bit of feedback after I heard the advice at the end of the really enjoyed this cardio workout which I did for the first time today. I’m going to add this to my weekly exercise program, twice a week, because it was an honest HIIT spin session, and it’s all my 59 year old heart and lungs need. Can I suggest for the ‘average person’ of my age twice a week HIIT spin is enough for good health and all round fitness. It’s better to alternate with 30 minute strength/weight training sessions three times a week leaving 2 days for rest. Exercise is only 20% of the formula for a healthy body - it’s mostly about what you eat and when you eat it. Less processed food and fasting (time restricted eating) each day. It’s amazing how much energy you have when you exercise in the fasted state.

[morpho]

Great session!! What I love the most is the time, .. Short session and Hard at the same time...

[zeinahkeen]

My absolute favourite workout, I keep coming back to this one!

[nicolaspadron]

Fantastic. Better than a regular stationary bike...and can change back to real riding

[blagovestzaimov]

Done!
I hate nobody greater than you right now, Matt!

[anonymustnt]

Liked the outdoor workout and the music on this one. Thanks GCN

[davidwalter]

Emma is a natural presenter and a great addition to the team! Love watching (and listening) to her.