HIIT Indoor Cycling Workout | 30 Minute Intervals: Fitness Training

James leads another 30 minute cycling workout, which will get you fit fast. This interval session is perfect for burning fat and building your 30 second max effort. Make sure you warm up properly, have enough water to drink and get sprinting. You can use a road bike on a turbo trainer, on the rollers or an indoor bike.

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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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About GCN:

The Global Cycling Network puts you in the centre of the action: from the iconic climbs of Alpe D’Huez and Mont Ventoux to the cobbles of Flanders, everywhere there is road or pavé, world-class racing and pro riders, we will be there bringing you action, analysis and unparalleled access every week, every month, and every year. We show you how to be a better cyclist with our bike maintenance videos, tips for improving your cycling, cycling top tens, and not forgetting the weekly GCN Show. Join us on YouTube’s biggest and best cycling channel to get closer to the action and improve your riding!

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[suzanaskinner]

This is by far the best training videos for indoor cycling. No annoying music. Simple and positive directions with no yelling.

[NyabUk]

That piece of pink paper you see flying about at 23:16 is actually my soul leaving my body.

Love this workout.

[kmt]

Decided to do it for 30 days. So far, so good ! Thank you for sharing this workout !
Day 1 - ✅ 58.90kg
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Day 30 - ✅ - 10/30/23

My current weight is 53.25 kg, and I didn't follow any strict diet. I could still eat whatever I wanted. I've also lost two inches around my waistline and an inch around my upper legs.

[NeonVisual]

I started doing this a few times a week a month ago to get my fitness level up and to shift some weight and it was hard work. Now I do the entire thing twice in a row, 6 days a week. 700 calories burned in just under 1 hour. Not too shabby.

[judithelizabeth]

My Peloton app is making me upgrade after using the app for 26 weeks in a row.(in order to continue). It's ridiculous! am so happy I found you guys! Canceling my Peloton app. No more watching instructors dancing and cursing. Just pure fitness. Thank you!

[yuhanazan]

I'm 58. Loved cycling and used to cycle a lot when I was young. Today is my first time joining this session. Feeling motivated to cycle everyday again now. Thank you so much James and friends..love it

[leojaffer]

By far the best at-home RPM training video. The instructor is awesome and the program intense!!

[FraudFrog]

Love this workout. It's quickly paced so thirty minutes just flies by and it works me hard which is just what I need! Love that there are no ads.

[lorrainesidonie]

Absolutely love this workout. Also love when James makes a mistake and says 3 more efforts left, when it is in fact 2 more. That’s my motivation! 😂

[cschua]

This is my favorite! No standing, gets your heart pumping just nice! Thank you gcn!

[paulrainier-pope]

Through this lockdown, I am supremely grateful to your YouTube sessions. We are not allowed to leave our homes and apartments. Great Session James.

[charliewakefield]

Got home from work late having missed my run, so decided to Google a 30 minute spin workout. Chose this one and did not regret it! Absolutely perfect, brilliant instructions, video incredibly well made and a massively motivating ride leader. Will be coming back regularly for more of this, thank you so much!! 👍😁

[amaiasuarez]

Thanks about the routine.
I'm in Spain, at home because of the Covid-19. This hiit is very helpfull to burn all the stress of the situation.
Cheers!!

[stephjose]

Pain face the entire time haha. Trying to loose that last 5 lbs and get my postpartum body back in shape. Thank you!! Great job everyone 👏

[Thinker]

I want to say thank you to all of you from my heart, this is the only type of high intensity exercise that works for my depression Brain fog

[TooAesthetic]

I've done this routine for 2 months now and have seen a major difference in my physique. I promise youll see results the 1st week if you do it exactly how the vid shows. I'm glad I bumped into this video when I did. 👊

[ernbie]

Thank you! This helped me burn stress and energy from quarantine in NYC.

[JaknMel]

This is such a great HIIT workout. Timeless and relevant. I have used other workout videos over the last several years, but always come back to this one.

[gemmamcclelland]

Loved this James! “Spin those legs off”😂 forgot how good this one was! A great start to my day!

[rosadeen]

These is my 3rd day in a row doing these workout twice a day, I'm a diabetic taking meds that never help me to control my sugar levels first time I did it my level went from 280 to a 95 and I been maintaining it, feel so good to keep it under control, thank you for these video wit no ID'S
You save my life.
God Bless you.