15 Minute Cardio Workout At Home

Welcome to another quick HIIT workout on GCN Training! This week Manon takes us through a 15 minute session that still packs a punch with plenty of sprints to get your legs working! Be sure to let us know how you you found this workout in the comments below 👇
The Session:
2 min warm up
1 min (5/10 Effort) Cadence 80-100
-1 min (6/10 Effort) Cadence 80-100
1 min (7/10 Effort) Cadence 80-100
- 1 min (8/10 Effort) Cadence 80-100
30 secs Max!
- 1 min recovery (1/10)
1 min (5/10 Effort) Cadence 80-100
-1min (6/10 Effort) Cadence 80-100
1min (7/10 Effort) Cadence 80-100
-30 secs Max!
1min recovery (1/10)
1 min (5/10 Effort) Cadence 80-100
-30 secs (7/10 Effort) Cadence 80-100
30 secs Max!
1 min cool down (1/10)
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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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[@GCNTraining]

What did you think of today's workout? Let us know👇

[@mustafaertik1798]

Glad to see that you already added workout steps in the explanation. People can set their bike computers without going through the whole video in advance and be ready quickly by the time they play the video. Please follow the same practice for upcoming sessions

[@robwilliams9965]

Another awesome session for free (so good!) I usually do 2 of these 15 minute sessions back to back and they are tough!! 👍 (A couple of the 'NEXT' effort durations are mixed up; the 10 effort says 1 min and the recovery says 30 secs...no biggie tho)

[@jasonmcgrody9472]

3 30-second max sprints in fifteen minutes is enough to wear you out. I'd probably need to spin for five minutes after or maybe walk around a bit but it's a good use of a little time.

[@leanneejack1277]

Love these new sessions, but would also love to see some longer ones (45 - 60 minutes) if possible!

[@davegrindey7823]

Loved it but some graphic gremlins... just before call down time left adds 4mins and one of the later max sprint sessions ‘coming up’ warning shows 1 min not 30 secs... (just your average pedant 😂)

[@fuminahosak]

15 min session is perfect for a working single mom !! Loved the music too 🎉

[@jonlittle1798]

These short sessions are perfect pre work. Really wake me up. Keep them coming.

[@bongohuggy]

Max was totally sweating buckets by the end! Great daily warm up ❤😅

[@jackiepatane6379]

I felt that 15 min!!! My legs will thank me later. Thank you GCN

[@ghaffar23]

Mannon! My KZbin cycling boo! Thank you so much! Have a blessed day!

[@mustafaertik1798]

Glad to see that you already added workout steps in the explanation. People can set their bike computers without going through the whole video in advance and be ready quickly by the time they play the video. Please follow the same practice for upcoming sessions

[@lauracorrine6500]

Perfect 15 minutes before weight training!

[@janty962]

I really enkoying this 15 minutes training on bike in gym. Please make more 15 minutes training guys!... love you all i really enjoy this session❤🎉🤗

[@reneedrumm6844]

Often, 30 minutes are all I have to squeeze in a cardio/strength/combo workout and these short and challenging 15-30 minute rides are perfect. Love the new content and hosts!

[@samanthahoward5053]

Awesome one, thanks. More please

[@ericwatts9125]

Great video as ever! Keeping me sane through lockdown 🙏🏽

[@Seanlamoureux603]

Oooh yeah!!! Another training video! Iv done every single one on GCN Training!

[@alexjobrack6068]

Me too

[@lilexiss5982]

nice!

[@lilexiss5982]

im planning to do it

[@kamfire98]

You got me beat by one video 😂

[@bongohuggy]

Great day starter ❤

[@TotalFitnessBodybuilding]

Love it, short and powerful 👍

[@kimsterken9170]

Perfect! Thank you!

[@kamfire98]

Another short but effective scorcher of a workout thanks for posting!

[@adriandrmackinnon8500]

Manon just brilliant love the sequence and intensity

[@tonks1968]

Excellent workout Manon !

[@allyu2305]

these are great, i love how i can get a quick workout done during lunch or between studying in the evening, thank you!

[@stefangoudevenos4502]

15 minutes of lovely pain💪🏼🚴🏼‍♂️ Can’t wait until next session 😀😀

[@florencebill3909]

Love this! Brilliant coach - great to be led by a woman!

[@danielmora1116]

Thanks!!

[@carolinamurilloaranda7452]

Amazing workout 💗

[@MrSmid888]

Ah this channel !! I kept looking for these on GCN main channel. I had no idea this existed ! Let’s go !

[@stanislavvlasov6855]

I like this high-intensity session! It was a fast one but challenging for me. Thank you, GCN!

[@dannybirai]

Awesome workout.

[@Simon9598]

Excellent, merci !!!

[@beca_slays.18]

Bfn training in videos are awesome

[@soraiapereira6393]

Good music.👌 Go giiirrlll💗

[@bongohuggy]

Love it ❤

[@irenetafani627]

Great great work out! Congrats from Italy

[@ursulastoxreiter8933]

Great videos, thank you ver much!!

[@camilledp101]

Amazing!

[@andrewyendra4431]

Just finished my 100th workout with you! Every morning for 100 day I’ve been doing your 15 min rides!!!!

[@narutointel]

This was really good. 👍

[@ShowDonkeys]

Thank you

[@Renataperinicoaching]

Well done! I really enjoyed it!

[@GCNTraining]

Glad you enjoyed it! Keep it up

[@gilesrobertson9974]

Nice one. I'm knackered!

[@GCNTraining]

You and us both!

[@InfiniteNesmith]

Great workout! Probably shouldn't have done it after lifting for calves and hamstrings, but perhaps that made it more challenging...

[@MasonicSeven7]

Cleared

[@jamiekirk4200]

Diolch Manon! 🏴󠁧󠁢󠁷󠁬󠁳󠁿

[@joemcnulty5521]

👏👏👏

[@arcangel7097]

yes perfect

[@belezacomrah_81]

Great video! I'm sweating here!

[@jonperez5717]

This one was easy!!!

[@richarddavies8574]

Pepperami 👊

[@PorscheCaymanB]

Great session, could someone edit the intervals? There’s a few mistakes with timing on the level 10 sprints.

[@utterlyexiged]

Great workout but can you give an idea of what zones your hitting with these efforts?

[@beca_slays.18]

Awesome but can you make one gcn training video faster when you run

[@tayloru8282]

Hey GCN! Does the "effort level" on the thumbnail indicate how tough the workout video will be?

[@JBuchmann]

No, that's just a random screenshot from the content

[@Megmooification]

The info on the "Next" section is incorrect at points (saying we have 1 min @ 10/10, then 30 sec @ 1/10 when the time should be reversed). Any way to fix that?

[@jrtablet1962]

Hello the videos are very good. My bike has no rpm counter. It is possible that they modify the clock of the screen? It would be useful if the rotating hands were of 2 different colors. And mentally assign a color to each foot. Thanks

[@satpalmodinagar7172]

Nice video but you should add how much power you apply on each effort level, or how much of your FTP% apply to each effort level?🚴🚴🚴🚵🏋️⛹️👍👍👍

[@joemcnulty5521]

😅👏👏

[@nitobands305]

See u guys 2m :)

[@joemcnulty5521]

👏😶‍🌫️😶‍🌫️

[@savvastriantafillidis5986]

Hallo Manon. How can I determine my effort? If i have a 10 speed cassette ,could effort 4 to be my 4th gear for example? Thank you.

[@jasonmcgrody9472]

Effort is all relative to your fitness level. Level 4 is a low or low-moderate level with light pressure on the pedals. An easy spin. Level 7 is a moderate effort at about 75-80% FTP. It's work but not something that will break you.

[@richardcollins1553]

Be good if these were in an app that could control your smart trainer!

[@mohammadrezasaeedy3571]

How much calery burn with this training

[@MrOllie777]

Question how many calories would this burn .

[@johnwaldron4023]

Kicked my a$$!

[@ranjithmurali133]

Effort 7means 70% of FTP??

[@KlemenSuligojTri]

Here we go with another 15-minute video. Are you going to do a 10-minute video as well? You know, for all those time-crunched people who don't have even 30 minutes to work out between their long social-media-scrolling intervals?

[@JBuchmann]

Haha. True about the social media scrolling. But realistically with a proper warmup and cool down this is more like 25-30 min. And I find these short ones far more challenging, so shorter doesn't mean easier. edit: Did this one... IMO it's far less difficult than the previous "15 min" ones as this one gives a fairly generous amount of recovery between hard sections.

[@aja5177]

Who are the random people with Manon?

[@RezaAgustaJalanEnakEja]

lovely manon..

[@davidp1159]

The timings didn’t match. If they’re confused imagine how I feel…

[@tapgamegameplay7286]

She looks like Angela White LOL 😂😂😂😂

[@tapgamegameplay7286]

Is Angela White working as a spinning instructor??? 😂😂😂