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.

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


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As with any strenuous exercise, you should 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 can not be held responsible for any injuries which may occur as a result of these exercises.

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24 Comments on "Burn Fat Fast: 20 Minute Bike Workout"

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thank you god for this vidéo.

Anne Cyan

man… usually I bike while watching friends from my phone…

Sing Something Simple

this does not work, I have sat here and watched this video every day for a month and I'm still a fat bastard haha

Sharla Sydney

How effective is Fenoboci Diet Plan? I have heard several amazing things about this popular weight loss method.

Gincy E

Spinning clase

D. Bandara

Ohh thank you guys …

Darrelle Paulo

How effective is Fenoboci Diet Plan? I have noticed many amazing things about this popular fat burn diet plan.

Carol Turner

Within just seven days, I was able to shed more than 8 pounds. Google “sowo amazing plan” to acquire more information. Google gave me some amazing tips.

teng ngee lim

This routine is so satisfying after I have done 45 minutes RPM class. I am breathless but feel amazing. My head keep sweating non-stop, my body keep smelling, and really enjoyed for me.

Recommend to everyone who love to use cycling to get fitter and healthier. Thumb up from Malaysia subscriber.

Ery Armando Cacho

AWESOME!!!! Thanks!

Alexander Valle

This is a great video, We need to take care of our health, Stationary bikes are great but we need to have discipline.
Read this article about them: http://healthandfitnessmagazine.info/living-healthy-exercise-bike/

Wujas _

Better than pornog…and it has bikes in it!

Mike B

How does anybody get anything done listening to nigga Rap.

Lee B

I lost 5 stone without doing spin, calories in against calories out is all you need to do how you burn them if you just want to loose weight is irrelevant although it will effect the time it takes if you are exercising to loose weight only.
If you want to get fit at the same time a balance of varied cardio and strength training is the trick .

Jamie Hood

Great work out ……but adverts DURING the session……seriously?

Christian Traxler

No one's looking I promise …

Lejon Leonard

As advertised. This shit is for white women. …but of course black women will follow their white momma's around and do as they do…then where the ass is dude's will follow.oh well

Whispers Keep

Anyone else feel like they just watched a softcore porno?

Henry van der Burgh

Nobody in the gym can keep up with me. Even the trainers came to me telling me to slow down on the machines because otherwise they will be damaged… I then bought my own home gym and I am telling you this is a hard workout to keep up with. Excellent training video if you are serious about training. Does these women have their own training channel or YouTube page?

mountain dweller

sorry people , but one can see that those people are not working out to their potential max , based on looking at their physique they look far to fresh , between the intervals , and at the end , my point the cadence looks far to low !

Choon Kit Chan

I'm here again for the second time all because of the perky music. Gets me moving in my chair.

Ge App

I quite like the girl closest to the camera, so does the camera man !


There are 2 commercials right in the middle of intervals: they are Distracting and Dangerous. Please hold the ads for the beginning or end!! Never again. Ruined my workout momentum and focus.

Jessie Brugger

I tried this diet myself after seeing how my close friend benefited from it. At first I of course wanted to do that and I have dropped a grand total of 13lbs from the “sowo amazing plan” (Google it). Personally i think much better after trying this particular life-altering diet.