15 Min HIIT Cardio Indoor Cycling Workout | Belly Fat Loss Exercise

Welcome to another GCN Training cycling workout! Today it's a short sharp workout which has great bang for buck! In just 15 minutes you'll get a seriously tough workout helping you lose weight, get fitter, or start your day well - whatever you goals, we've got you covered!
The Session:
2 Minutes Warm Up
2 Min over threshold (8/10)
30s (1/10)
1 Min Max! (10/10)
30s Easy Spin (1/10)
30s Max! (10/10)
30s Easy Spin (1/10)
30s Max! (10/10)
30s Easy Spin (1/10)
1 Min Max! (10/10)
30s Easy Spin (1/10)
2 Min Max! (10/10)
30s Easy Spin (1/10)
30s Max! (10/10)
1 Min cool down
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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.
Watch more on GCN...
More workouts with GCN: gcn.eu/gcntraining
The Global Cycling Network (GCN) is the largest and fastest-growing online cycling channel in the world, bringing together a global community of road cyclists to celebrate everything that’s great about the world of cycling.
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[@kammak9867]

Oh my god... This is my first time ever doing anything like a spin class. I hate you. My legs hate you. My heart and lungs hate you... We'll be back tomorrow... Thanks for your hard work!

[@deniciabest8064]

This is me right here!!! Then the next day I’m back at it again

[@anitamay6208]

Lol

[@juliegreen2355]

Omg this made me laugh 😂

[@CandyEvs]

😂

[@goodhealthpowerswealth7883]

😂❤❤❤

[@bjovers1]

Watched this while eating breakfast! Never eaten this fast before! 😅

[@GCNTraining]

haha, training and eating at the same time is not advisable...

[@lynnestelle1996]

😂😂😂😂😂

[@deepegg00]

Good one LOL

[@matthewcarroll2648]

@@GCNTraining LOL

[@muhammadnorasyraf7311]

Hahaha how dare you 😂😂

[@eggowaff3379]

First time taking a cycling class OH DEAR LORD HELP ME NOW Edit: 10 months ago WOW holy macaroni kinda forgot about this until I was looking for a good workout I am so much stronger and faster I feel so good and proud of myself I believe in you guys KEEP PUSHING WOOOO

[@chintribe48]

I hear you. Today was my first in years!! The pain!

[@michellementessi5531]

The sneaky 15 mins was a real disguise on how hard it would be, I totally agree 😊

[@norsafiqahrahimi224]

How many cal burns for this 15min ?

[@smvballer6]

😂😂😂😂😂

[@Helikopterpop]

@@norsafiqahrahimi224 it all depends on the effort you put in. Also this type of training will continue to afterburn after the training too. So it's good for burning cals. I'm no pt though!

[@FallenHero0908]

I'm pretty athletic. I work out 5-6 days of the week and play tennis a few times a week as well yet this 15 minute workout absolutely killed me. My legs were dead and my ego was crushed. I loved it. Can't wait to do it again! 😄

[@notyourfallguydaddyorson6835]

It's a perfectly synchronized program.

[@maryluvsmusic9298]

Glad you made it through & felt great afterwards 👍🏽! This workout looks tough 😮! But, I’m up for the challenge! Want to get this stubborn weight off…no pain no gain💪🏽! Gonna start this weekend (12/10/22).

[@dailysf]

@@maryluvsmusic9298did that go well?

[@maryluvsmusic9298]

@@dailysf Yes! Lost 25lbs! Now I have another 20 to go. It’s been rough & fell off a few times but I’m gonna jump back on the weight loss wagon and get this weight off before Winter ends‼️

[@claywilliams8129]

This one gets me every time. Longest 15 min ever but I feel amazing after

[@dripdrop7301]

Starting my workout journey. Losing all this extra weight from covid. This was my first workout and I'm drenched. Going to do this daily wooo let's go everyone

[@maryluvsmusic9298]

Congrats 🎉!You can do this👍🏽!! I’m going to start this workout tomorrow (12/10/22)! I’m on a mission to loose 40lbs by Feb/March’23.

[@steveyukihira8263]

@@maryluvsmusic9298 gak Tanya

[@miella222]

Samee!! We got this love

[@bimbamg]

@@maryluvsmusic9298 how's it going? It's been a year

[@maryluvsmusic9298]

@@bimbamg , wow, thanks for following up! It hasn’t been a year though, only 3 months! I have been doing great! I lost 28lbs. Just ate a Crumbl cookie yesterday (no thanks to my husband for bringing them in the house😤)😂😂. And I ate too many carbs this week but overall I have been staying on track. Going to workout today. Didn’t meet the 40lb goal by March but I’m still working towards it! Just gotta get back on focus & stay consistent, it will happen by my b-day in July. Check back then! How are u doing?

[@nicaz6293]

Worst 15 seconds of my life (i gave up) you guys are champions at this 😅

[@shyammorjaria]

Another day in lockdown, another GCN session to start the day. Thank you!

[@Wulfarwacht]

Did this workout for the first time today. I was always more of an endurance rider so this workout was definitely quite hard. I think I left some showers dryer than I left my bike after the session lol Manon did it really well, thank you guys :) Guess I found a way to cycle through the next two weeks of lockdown and snow

[@LovinDebsFit50s]

I really loved this spin cycle workout!!! 🙌 I’ll be turning 60 YO in 2023 and this was challenging and fun!! I don’t have a spin cycle bike, so I’m doing this in the Spin Cycle Room after doing a short spin cycle class at the gym. Subscribing. Thank You!!

[@acethemace2237]

The hardest 15 minutes in the world! This lady is killing it!

[@mireille7115]

I was looking for something quick after a 30 mins legs HiiT and this class was perfect! Heart was pumping wicked hard. Thank you!

[@mitramalaekeh5264]

Super effective , heart beating , fast cycling session. Thank you

[@alicecann909]

Amazing as always! I do one of your videos 5x’s a week and love them all!! 👏🏼

[@sherb8765]

Wow this by far my best 15 min hiit workout💪🏾💪🏾

[@poppy6425]

Love this short session, for just 15 minutes it really packs a punch! Thank you 🌟

[@franksworld9922]

Was my first time on your channel and I want to say thank you for motivating me. I have not been living my life and I am trying to get back into the living g and its people like you that inspire me to no end. You have a new subscriber my friend.

[@dianewetzel9468]

I like that this is under 30 with some longer intervals and the short all-out sprints at the end. It isn't as grueling as some of the other videos but it's a good short-length all-around training session and Hank is very motivating

[@LeslieG0110]

Just went cycling again after over 5years. This one reminds me how hard it was. A really good 15mins. It's my first day, I will report again after a month. Thank you guys

[@kuntaileshan3779]

Oh my word.... This was hell but worth it. Thank you🙌🏾🇰🇪

[@jeffliftrunfun3753]

Love the intense 15 minute ones!! Thank you and keep up the great work with sharing these classes.

[@rethisuresh3167]

Omg!!! I have never cycled this hard in my life!!!! But got awesome calorie burn. Try it if you dare, cause this is one KILLER workout!!!! My whole body is screaming in agony 😂😂😂 Great work Manon and team! You guys are awesome! ❤️

[@jennifergehrlein5664]

No time, this is the perfect workout. Dripping and ready to tackle the day. Thanks so much!

[@dvs6121]

Excellent coaching Manon! Perfect delivery of suffering and encouragement all the way to the end of each interval. Please make more videos!

[@jonathangriffin4285]

I really love this class, super helpful and informative, everyday I get off work I look forward to this 15 minute hard workout.. thank you.. please keep making classes

[@astewart9410]

First time doing the session. This after years of not doing anything, other than recreationally riding the bike when I felt like it. I feel the burn, but I will be back to do it again. Fantastic stuff, excellent structure and encouragement, thanks.

[@justagirlinsacto]

Love all your classes! This one is awesome for a 15 ride!

[@stephengallacher2925]

just want to say thank you to the cgn team. you guys have helped me tone up all summer now into winter i do a couple of these everyday and i feel like great fit and lean. thanks guys. i appreciate the company.

[@demelzarobinson6685]

First ever spin/ HIIT video for me and loved it!! I’m not fit and a bit out of shape so this is needed!! but this was a great beginner class for me can’t wait to do it again tomorrow. Thank you

[@nydiadimartino6694]

Even though I have done this several times, I've always enjoyed this workout thank you

[@cassandradarrough6082]

This workout was great and was an intensity that I’ve been working up to, as I am new to spin. This time I really pushed myself and I finally kept it up through the entire 15 minutes! Woohoo! Love this channel and the group camaraderie :)

[@maggiefarmer9872]

Love these workouts, I've found that the 15 to 30 minutes is worth the effort, I feel so good after making myself do it!! I have a hard time walking or running for exercise due to bad feet, this does NOT hurt my feet!!

[@jonpfeffer8728]

I keep coming back to this session. It gives me my best workout out of all the other ones I’ve done (from any source)! Thank you Manon.

[@feetladydonfeet61]

Me too😂😂😂 .This work out is amazing.I always feel good after

[@chaitanyaaysola6855]

This was a great warm up before longer HIIT sessions on GCN, thanks and great session!

[@mchinama]

Haven't been in a cycling class for a while. Wanted to get back into the swing of things and decided to try you guys out. Damn you! 15 min felt like a century. I have some words for you guys....be back tomorrow.

[@leanneejack1277]

I love these short, powerful HIIT sessions (Manon is amazing, love the intensity!). I am hoping though that GCN will put out some new longer session (45-60 minute range). Thanks again for the great work!

[@sabra1066]

Shame they using clickbait to trick people to subscribe

[@FiraClipz_]

@@sabra1066 why is it clickbait though? If you are talking about the belly fat part, then it worked for me because in a week a have a totally different belly. Stop being a lazy hater who can’t do the work. So try it and then talk.

[@mrjim7565]

@@sabra1066 your not trying hard enough

[@alvanrafi]

Doing it for a week now. Thank you!!

[@MohammedRABAH]

Great, great, great session. Short but so efficient and hard also. Training with you is a real plaisir, even if it's hard for me. CGN is my best channel for training indoor. The stuff is awesome and it's so nice to train with them all, and learn so much for their experiences. Thank you so much 👍👍👍

[@ginexxi]

I super love this training. I am doing this workout as a cardio before my abs workout routine. Love love love!!!

[@andyway554]

Another great sesh. Short & sharp

[@dggomes8007]

Love it !! I’m so in love for this lessons

[@theVOICE0f1]

Thank you very much for these workouts. They are changing my life

[@trod3898]

This was harder than the 30 minute one! Amazing!

[@ericchung4161]

Great video, been using for the last couple of weeks during lockdown. Feel knackered by the end. Great instructor too.

[@cinnamoncheeks2356]

15m went by so fast I’ve been looking for a hiit video to add to my full body weekly schedule and this went great happy I kept up thanks again

[@christophermohd9035]

HANDS DOWN THE BEST 15 MINUTE CYCLE WORKOUT! wow ur amazing and i’m dying 🤣🤣 s

[@stoempert]

Solid little HIIT session, thanks! If i may give a little critique, please don't use titles like 'belly fat loss'. This may lead people to believe 'spot reducing' fat is a real thing. It isn't. Before you know it you'll have people doing a thousand crunches to burn their belly fat 😂

[@n2alps]

It’s called clickbait... you must new to KZbin lol

[@stoempert]

@@n2alps Just unexpected for a GCN training channel.

[@davidthomson7606]

You’re telling me the spot reducing fat cream I pay £48.37 of the shopping channel doesn’t work! 🤪👍

[@jeffbrush3421]

This was a awesome 15 minutes

[@jeffbrush3421]

Awesome 15 minutes 6 miles

[@maze9774]

dripping, hurt, shattered, loved it. Thanks. great work

[@karensamaroo7657]

Did your workout for the first time I loved it.

[@carlosmethodfitness]

Love this spinning workout. Really nice set up in your studio too. Great work. Carlos & Bex x

[@leemenday9649]

Short & sharp. Thank you!!

[@ner4534]

That was amazing! I always take my bike spins easier than this. But I felt great afterwards. You’re the best.

[@matthewoconnor2593]

The most amazing 20 minutes on KZbin ❤

[@fleur_cambodge]

15 minutes Repeated! You are the best 👍🏻❤️🌹

[@r.massattack4052]

Loving these GCN cycling videos. Started this past Monday and I've been hooked. I haven't done a cycling workout in over 10 years but I'm on vacation this week and decided I wanted to train. I've been able to keep up without stopping in the middle and finishing to end. I've dropped 11 Lbs in 4 days. I've done a different video each day so far. Great Video, great explanation and set up. It's very easy to follow. Best of luck and I'll see you tomorrow for another workout. 🚴‍♂️

[@lrfolk]

how do get the different videos im starting again this week. had some athritis issues

[@r.massattack4052]

@@lrfolk I go to the GCN network or KZbin. Type GCN workout videos and you'll have a ton to choose from. Don't over do it!

[@amyvictoria6042]

Amazing video, been using it the past two days and I have really felt the burn. Feel so much more accomplished after the workout. Going to build this into my daily exercise going forward 🤘🏼

[@Visceral]

Been doing this for about 5 months after my workouts and it's been an absolute perfect way to finish my day with.

[@jazminhernandez8130]

This is gonna be my daily cardio workout ❤ thank you!

[@dave136]

Excellent..thanks GCN 🚴🏻‍♂️🚴🏻‍♂️

[@davidquigley1176]

OMG proper HIITs Nice work Manon This workout on my favourites list!

[@nathaliepene2724]

Watching from Whangarei, New Zealand - great vid. Iv just started back in to exercise after a year off and this is a good way to get started. Thank you

[@suzannecolligan1745]

Great work out--I had to adjust a bit for my needs but it was solid. Thank you.

[@janellarosepurugganan5476]

Thank you, first time doing this with guide. It was amazing but the lift is quite hard for me. The experience was awesome thanks!

[@sibbles53]

Wonderful !!! Could hear every instruction & thoroughly enjoyed it !!Brilliant !!!! 😃

[@paulsimpson3874]

That was tough, went straight into it from a 25 minute cadence session, loved it

[@user-cr7mn1th4g]

Amazing as always! I do one of your videos 5x’s a week and love them all!!

[@saskiasmots]

great way to start my birthday today! already sweaty.

[@michellesabol1718]

Amazing class, thank you 🙏. I’m definitely going to be a follower 🚴.

[@lauraesantos3385]

Love it! Thank you!!🙌🏼

[@dawnnelson7876]

Omg I'm beat. Awesome workout! I'm training for an OCR and needed this ❤😅

[@baconking7197]

first time with this style of cycling, pretty good so far!!!

[@SherylBennett]

LOVED IT! i love the HIIT exercises hope to see lots more. well done Manon!

[@chrissmith437]

Will give it a go. Thanks GCN.

[@christeenfrancis7303]

My first ride with you all....i can feel the burn. Thanks

[@ljazzconnectus3890]

Thank you. My first session. Enjoyed .

[@hannahgordon4963]

Great quick workout, delivered very well too! 😊

[@gloriajames8997]

Thank you, I found my spinning bike at Goodwill. Three weeks ago. I've been doing your workout videos since

[@markscholtemeyer7571]

My favorite workout on GCN in long time. Amazing intensity for just 15 min. Be nice to see 25 min version and 35. This workout was perfectly balanced. Incredible job

[@sabra1066]

They won't show that because a) impossible to keep up that intensity and b) poeple want to believe you only need to cycle hard for 15 mins to burn tonnes of calories. Pure lies

[@odettg9106]

Oh no 😢😵 I'll get a heart attack..RIP ME 😅

[@lowochi]

1st time: First time spinning, my heart is pumping so fast. Drenched in sweat. Haven't felt like this for years but it feels good! Will try and do this every other day if I have time and give an update 😊

[@ricksnyder6318]

Manon is a beast with these workouts!

[@stevoweso]

Outstanding workout just what I needed, thsnk you!

[@marcomartinez5629]

Love this video...been over killing myself with 20-30 cycling after lifting wieghts but i am super happy to try this only15 minute HIT cycliny video and feel completely spent and sufficient.

[@cmpremlap]

I really enjoy this particular workout. Quick and packs a punch. If you’re able to, I would love to have a playlist of the back ground music. Thanks for great content!

[@T_rachelle2042]

I've done a few peloton workouts and let me tell you they didnt even make me sweat like your workout did! I think I've found my new instructor.

[@davidb1975a]

Good 15min ride. I've done spin while I was in the US Army and enjoyed it immensely. I retired in 2016. I got a bit lazy after retirement and let myself go. I've been trying to find a type of cardio that I can enjoyably sustain. Bought a Keiser M3i a couple months ago. Finally finding the motivation to start using it. 15min is long enough for me right now. Plus, I'll increase resistance and rpms as I my endurance and stamina get stronger.

[@hnaseri1]

This is great. Just follow this every cycle day now but x 4 = Sweat like crazy! This is a high praise because I play basketball and this makes a great workout.

[@slow_giri]

I tried this today, and I am sure this would be one of my best workout motivational videos

[@francesobrien1762]

Great sweat! Very challenging! This is one I will return to over and over to build endurance and strength. I’ve done a few beginner ones to get comfortable on my bike and this packs a solid workout into 15 minutes (plus shower time cuz you’re gonna need it) 😅

[@Mfbxjma3]

Love this workout. Never gets easier ❤

[@GoingSomeWhereUp]

Finally was able to do this without pausing for longer rest! Kicks my butt every time !

[@jkalotai]

Great for a quick fix high intense workout!!!🎉

[@andyway554]

Another top session guys, keep up the great work.... I'm in the Peleton.....

[@millenwagon]

Brutal. Just getting back into hiit training today, probably wasn’t wise doing this first. Almost fainted, literally.

[@thepengua5767]

this was so amazing and helpful! Definitely pushed me haha. thank you for the video!

[@nydiadimartino6694]

Great workout as usual. Thank you ❤️

[@varunblr]

Loved the simplicity of it.. from dhaka. I turned 180 cals in this quick workout ..well done and thanks guys

[@rogerfulgham3941]

Amazing GCN Training Indoor Cycling Workout, I’ll get one soon 💪💪💪💪🚴🚴🚴🚴

[@nickshepherd1653]

My new very favourite workout. The time flys but you are cooked at the end. Great motivation as always 😄

[@alisharicketts560]

I screamed my way through the last minute effort. Woooooooo🎉

[@MC-tp2sl]

My favorite cycling class ❤️❤️❤️