20 Minute Fat Burning Workout | High Intensity Interval Training

Join us for another indoor cycling training session, this 20 minute workout is one of the best ways to burn fat and get fit fast. The high intensity interval session will hurt so make sure you've got plenty of water and a towel for your hard earned sweat!
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Improve your fitness with this indoor cycling training session that can be done on a turbo trainer, rollers or other cycle trainer.
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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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Leave us a comment below!

[@Horseinacorset]

I've come to the conclusion that this video is magic. It makes the 30 second recoveries seem like 3 seconds, and the 30 second efforts seem like 3 days.

[@Ryan97beyond]

it's the "30 second efforts seem like 3 days" for me. 🤣🤣🤣

[@nategamer918]

Fr😭

[@jonlittle1798]

It's a time bending workout.

[@azom5577]

LMAO

[@roslindrampersad6540]

@@jonlittle1798 that was awesome guys

[@TimCrain-ke5vt]

Been on this 20 min HITT 3X a week. Tues Thur & Sat for a year. I’ve dropped 70lbs of fat!! It’s been a big part since f saving my life. Thanks GCN

[@uf8768]

Wow❤🎉 congratulations from Austria ❤

[@rebeccakraemer2143]

Amazing and keep it up. You got this. Many congrats from U.S.A. 🎉

[@1982haids]

Incredible achievement. Well done.

[@khanlarjalayer1875]

What an achivement bro, keep doing your wonderful job.

[@patrickmork]

Awesome congratulations 👏🎉

[@gigiviti2549]

Fired from old job...got new job....waking up at 4 in the morning doing this awesome workout that is just contributing to a positive new perspective I've found in life.

[@juanrestrepo8018]

Right attitude bro ! Life isn’t easy but we are truly warriors . Let’s win our daily battles

[@martincorrea4031]

Great!!

[@Estado_Alterado]

Waking up 4 here too, my first time doing the bike and I’m hyped because I finished this workout with the crew, want to do it again in a couple days.

[@postdesign1034]

Nice...

[@chachenaki_kichenancha]

Great ,I can now perform again as Elvis impersonator

[@gswaybright]

This single training video is the primary base for my HIIT workouts. I do it 3 times a week, supplemented with 3X weekly strength workouts and 20/4 intermittent daily fasting to keep me fit into my 60s.

[@sourhoboman7466]

Nice gotta stay healthy mate💪

[@Tomato-ripe]

Ur an inspiration!

[@davidp1159]

So far the best, most motivating and clearest instructions of any KZbin spin class.

[@gcn]

Glad it was helpful! We have some great workouts over in GCN training, just like this one 👉 kzbin.info/www/bejne/bWWnnqR6rpyprKc

[@charlottetilbey6883]

Been watching this vid 6 days a week since new years day, lost 17kgs and counting and feeling better and stronger for it.... thanks guys!

[@Chros24]

Awesome to hear! Hope you are still putting the work in!

[@charlottetilbey6883]

@@Chros24 yes indeed! This video is very much part of my routine, 15 months in and 26kgs lighter now and stronger for it!

[@robevans5507]

does this only work with those spin bikes do you know? or can it be done on any bike as i have a roger black magnetic bike in the livingroom

[@vaibhavgupta3614]

@@robevans5507 on any bike

[@mtrench1627]

i do onlly this exercise 7 times a week and im not on a diet do u think im gonna lose woght

[@matthewwhite4270]

I am an overweight rider with minimal experience other than bimbling around country lanes by myself. I have been mixing things up with different sessions every day over the past few weeks. I have come back to this one a few times and have progressively managed to push myself harder each time. Thank you GCN for making these resources available to all.

[@waynez3455]

Hey there! I came across your post and just wanted to say how inspiring it is to see you pushing yourself to new limits with high intensity interval training. I can totally relate to your journey, as I've struggled with fitness in the past. However, I recently discovered freebeat's Lit Bike and it has completely transformed my workout routine. The immersive music experience has made my workouts enjoyable and motivating, especially during those high intensity intervals. The swivel screen also allows me to incorporate off-bike exercises, making it a comprehensive fitness experience. I highly recommend giving it a try and seeing how freebeat can revolutionize your workouts. Keep up the great work and let's continue to push ourselves towards our fitness goals! #findyourbeat #freebeat

[@RT-fs3tt]

I found a free stationary bike on the side of the road. Been doing this short GNC training videos everyday since. I can’t believe how much they improve my mood and energy.

[@hahabass]

Can these GCN classes be any more motivational, inspirational, fitness-improving, or fun??? What a great start to my day! 👏👏👏

[@gcn]

Glad you enjoyed it! have you checked out our dedicated gcn training channel? kzbin.info

[@adamthomasstone]

If your struggling to find a workout to lose weight, try this. I've lost 20kg in three months with a good eating plan and this workout. Thankyou gcn for helping me getting closer to my goal. Your my life saver

[@bradycann9679]

Covid lockdown is much better with these training vids. Good work guys!

[@primaryson3131]

That dudes a great class leader I've dropped 10kg doing this once a day for 5 weeks!

[@harrisondinsbeer4545]

Dang well done

[@ThaisMayaOfficial]

YaY! Congrats!!

[@A-A-Ron83]

Well done! What diet do you follow?

[@primaryson3131]

Hi guys, I'm a chef so understand and enjoy food a fair bit. That's why I got so fat. I stick to lean protein and green foods that's it. If its not green I don't eat it. Exceptions would be eggs and regarding bread etc I only eat once per week in the form of gf pita bread. So for instance pita bread with avocado spread inside grilled pork skewers with green peppers. Rocket, spinach and lemon juice. I'm actually writing "diet" for want of a better word. I'm 15kg down now with another 10kg to lose but these spin classes are great along with basic core exercises body weight squats, press ups, dips.

[@santoshoommen9209]

Fantastic. Yeh he’s great.

[@KindRebelOfficial]

Nearly 2 months postpartum and did this after a long stretch on the mat, and this made me feel like I was back on some of those cool country bike trips a few years back 🙌🏾

[@paulmaguire3155]

Good session it's about time that there's a new video on training with GCN I've done them all about 20times lol PLEASE DO MORE MAYBE ONCE WEEK PLEASE 🙂🙏

[@YellowGiraffeGal]

This is one of the few workouts that kept me and my ADHD on that bike all the way through!

[@monicac5980]

i also have adhd and this workout is the only one that i've able to follow everyday for 2 weeks already

[@geoffwood8610]

A great 20 minutes work out on the bike and brilliant commentary. Thank you, only just discovered this

[@azrulshahreen]

Never bored with this 20min cardio workout. This is one of my fav session, help build up my endurance slowly but surely. Thanks Simon & GCN teams!

[@n_hmo1287]

Have been doing this workout teice a week since September, this Sunday i did my first outdoor ride pf the season, and conquered two hills that i typically walk, it made me feel so powerful, thanks a lot!

[@gavinkelleher294]

OMG! I have never stopped on any session but this was an exception. You think that this is only 20 minutes but this packs a punch. I had to actually stop twice on the second intervals because I felt like throwing up. You feel that you are going great and then look at the clock...20 seconds to go. By the time 10 seconds to go lactic acid is building up completely. A killer session. Thanks GCN. MORE PLEASE!

[@goodworld8654]

I have been waiting for a new HIIT GCN workout for months now.

[@shevysilverberg2114]

5% Richer Piana try Tabata. Great intervals. 20 sec max effort and 10 sec off. 8 cycles.

[@michellementessi5531]

This was great, this just shows that you don't need music that everyone knows, just a good beat, decent instructor and your away, thank you

[@curtispoirier]

I have done a decent amount of these videos from GCN. And this one is by far my favorite so far.

[@anne-sophiealain8733]

Very good for those quarantine days 😅 thank you so much!

[@ThaisMayaOfficial]

True!!

[@jaygafford550]

The shrieks at the end are how I know it’s almost over. Thanks for that.

[@EDGAR09041986]

lol

[@asheenamoses4646]

I look forward to those shrieks

[@Wah12321]

doing this in 2025 anyone else ?🎉

[@ismaellarrosa5275]

Training with this in Covid times!!

[@adamj5896]

ismael Larrosa same

[@dancaroma]

me too, love it!

[@afrizaanimawan7897]

me too

[@adythomsen]

they are the best!!! I laugh at every training!

[@kena_moose]

Yep still here lol

[@bikerbwoy]

This is one of my favourite sessions, It’s easy to follow, easy to push yourself when you know what’s coming.... 👏🏾👍🏾👍🏾💪🏾

[@lalazola8562]

I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. kzbin.infoUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.

[@krissyshoemaker8614]

One of my favorites! love it! Sometimes 20 minutes is all you have with kids and babies running around!

[@dianewetzel9468]

I appreciate James' talking...it keeps me motivated and distracted

[@whiteoaksroad]

One of my favorites. Such good motivational coaching. And so helpful to have a room full of riders in pain with me:)

[@sophiejones1698]

Great session. Loved doing this after the 20min warm up class to warm my muscles up properly to really go for it. Shout out to James who really looks like he's going for it and is inspiring us lot at home. + the screams from sensei (I think) in the second interval - that's how it should and does feel.

[@NH00531]

Not sure about feeling ‘pumped’ at the end, more like absolutely knackered! Well worth the effort, nice one👍

[@jeremyg4560]

First cycle since pre Covid. Most definitely felt the burn, feel amazing after. Thanks so much for the great energy. I'll be back for more! Cheers from the States!

[@katiecefalo9082]

GCN has helped me so much during this Covid time. I can't thank them enough! This has helped to keep me sane and relieving some excess stress lately. THANK YOU!!

[@annikatracy6724]

This is so great!! Couldn’t go outside today and figured i’d try an online spin class, 10/10 would recommend this.

[@IonaandDaniel]

I do this once or twice and week and my cardio fitness has improved so much. Thanks guys!

[@danielmagana5125]

Yes we would like to see more, now than ever before. This was “massive” Cheers from NYC

[@ryderanderson8961]

Really great I’m 15 and I really enjoyed this for my sports training

[@dimitribrazil7698]

Pusssy

[@johnfrancis3795]

Dimitri Brazil bitch

[@deanpower3079]

Back to back 20 min sessions with you guys ... using my old skiool everlast bike ... currently trying to keep fitness up while my knee recovers and I can get back running ultraz again ... great sessions never easy but always get alot out of your sessions

[@StalinorgelTV]

Hallo Jens, vielen lieben Dank. Nach einem Radunfall hat sich auch meine nurse nach außen verabschiedet. Auf dem MRT ist der Muskel sichtbar unterentwickelt. Darüber hatte kein Physio mit mir geredet, immer Kniebeuge, Beinpresse, Beinstrecker. Ich werde es umsetzen und werde Rückmeldung geben. Danke für deine Instruktionen.

[@saadinhalf]

The dislikes are people who went 4 effort during the hard portion and then expected results after 30 minutes

[@GaborToth83]

Dislikers have some exercise physiology knowledge :)

[@ibillisticsheep3264]

@@GaborToth83 ???

[@kgbaby1466]

It was due to James talking

[@Foxeye19]

I always watching this video while using my cadence 2.0 Stationary bike Im from the Philippines Tarlac City I am 45inch in a 5 months now 38cm thank you so much GCN💪💪💪 I am now fit. Target 34inch. I am 25 yrs old

[@jamesevans244]

Thanks for these, been doing the GCN spins for about 3 years, great to see some new ones in last month. Having done peloton, they have lots to learn off your sessions, these are so much better! Please keep adding to them. 👍

[@gcn]

Thanks James we will

[@SS.1.]

@@gcn Hello. Is it any way possible to get the old version from this workout. I do not say that this is not good but I just love that old so muchs. I would be even to ready to by it if it is any how possible....

[@pollywells5176]

Well I'm 73 and smashed this setion. Really good work out if you are fit. I shall do it again and again in the hope of getting even fitter.

[@isi.run.666]

love it!! Sweating like hell 😅🥵 Perfect indoor training in these times!!

[@beatrizmendoza6740]

Awsome!! From a person used to 15 years all over the world spinning!!!! Lovely British accent 🥰thanks from Spain

[@ZoyaHamid-v9o]

Brilliant workout vid.. doing it 5x a week and makes a great energized start to the day!!!

[@JanaScholten]

This is an awesome 20 minute workout!! I love that I'm cycling with a group! I imagine my outdoor peloton group when I had to lead the pack for the "pushing" moment's! Thank you for creating these great videos!

[@post7rock]

My go-to workout these days. Short yet intensive. Thanks a lot.

[@jrgioia]

Just did this (after watching it on the couch last night). Great workout! Thanks for posting this video. Very helpful🥇

[@ThaisMayaOfficial]

Thank you AGAIN! I've just read a comment I wrote here 10 months ago!! 😱 I'm still doing this same workout, and I love it always more!! Thank You!!!

[@AnneHamnerRosales]

THANK YOU for reducing the ad interruptions!

[@Canada201042]

These 20 min HIT workouts never disappoint!

[@Lyle-Walters]

Wow! I decided to do this workout and now I’m worried I won’t be able to walk for a day or two! Thank you all for this great workout!

[@stevenkampf4067]

I've had the hump all day but after this 20min session it has totally cleared my head,thanks GCN

[@pchan1728]

Incredible workout !!! Saving this to come back to later ❤

[@oldgtarz]

just rode along with the video and I love it!! my blood's pumping and my legs are burning!

[@TB-zz2ps]

Thank you to the GNC team for this video, LOVE IT! already lost 10lbs and clean eating 🥳😅 GO GO GO!!

[@mattszrejter6785]

Great workout. Love the layout of the display. I would love to see videos like these once a week or so. Great job.

[@hotbitofchoc]

Fantastic work out!! Been doing this for a few months now. Thank you guys. Have lost a ton of weight!! Thank you.

[@stevecole6639]

Couldn’t make it to the end although I gave it my best shot. Going to to try again tomorrow

[@Bigtaink]

Do this every day non stop 3 months straight love it with a passion make more 20 min intervals please 🎉

[@cindyg8995]

You guys are hilarious, 😂 the screams had me laughing out loud through my gasp for breath after that effort near the end. So much fun! You guys are awesome 👏

[@flare720]

More short HIIT workouts PLEASE!!!? I do a mix up of this and 2 other short HIITs every morning - but am longing for a 30 second push 40 second rest vid ...would hit the spot... LOVE GCN - saved my life since around March 2019

[@JayLive0]

This is really a fat burner. I'm going to do this as well as jump roping and see my results. So far this is day 3!

[@Noone-co9pj]

Results?

[@TylerJxN]

How'd it go King? 👑

[@stevenkampf4067]

All the GCN spins are great but to de stress,the 20 min spins are brilliant

[@jayneeladanny-lacharmante3774]

Sweating like hell!!! One of my everyday work out during covid!!!! Thank you soo much!!!!

[@luanvickers9429]

To say how unfit I have become I loved this . I just did my very best and because it's timed it doesn't feel like the other spin classes that just fealt impossible. Very happy x N9 gimmicks or bs just practical and to the point. Love it x

[@JohnnyJohn116]

Love this 20min set! Thanks for the upload!

[@heartmum8517]

Just purchased my first spinning bike...and searched KZbin for a spin class to follow...so happy this one popped up! Brilliant...defo feeling the burn! Ideal for a busy mum of 2 to get that 20 min workout done for the day...but knowing I have worked hard and torched those calories! 😊👍

[@wayankusumajati]

This will be my staple hiit workout from now on!

[@gcn]

Nice one! Keep it up 💪 Have you had a look at our GCN workouts videos? 👉 youtube.com/@GCNTraining

[@AS-xg9em]

Thank you to GCN team. 20 mins burn fat bike excercise has benefitted me a lot. Keep up the good work!

[@CarolynTwiggs-os5cz]

Love this workout! Perfect to do before work!

[@mamadouyayadiallo7364]

Your free sessions are Bette 10* times than all paid app I’ve tried. Thank you so much

[@mosiarmstrong]

Amazing workout. I'll be riding with these folks again.

[@eriklehnsherr_]

i got obese during the pandemic, but thanks to this workout, I managed to return to a normal BMI. I did this 4-6x a week, once a day in between my other home workouts. My healthy diet also helped me a lot. Thank you!

[@R.Gresco]

Please keep making these training videos.

[@larryjones498]

Thank y'all!

[@Gunnerian]

Great workout, thank you. I always wonder who the small number of haters are on every GCN content? Pity you can't name and shame!

[@maze9774]

Really great workout. So many sessions to choose from but still like repeating some I've done loads of times before. Keep them coming!!

[@wandabarnett7554]

This workout was great! Thanks so much for putting it out there! It was the perfect length too.

[@dioniesueiti-toka4622]

This guy is encouraging, my favourite go to GCN spin class 👏

[@pamelawijnberg3251]

Amazing workout!! Another 3 weeks of lockdown in South Africa!! I need this. Thank you!

[@Hggdrhjfddg]

Did the workout 2x today, I'm loving my progress. ❤

[@leecoates]

Does everyone else feel the subtle, yet slightly, passive aggressive remarks from Simon and James? Lol the competition is real 🤣

[@christinegriffiths3944]

Yes, James is so annoying, why can't he shut up and let Simon get on with it without piping up every couple of minutes!!

[@jimmygeorgiev1966]

@@christinegriffiths3944 they are both beauties

[@itchydez]

They'll be cracking the ruler out in the changing room after 😏

[@michaelb3581]

@@christinegriffiths3944I think that everytime I watch the video lol

[@hurricanehudson3884]

@@christinegriffiths3944 haha I like how much James talks it makes it feel more natural and less like a scripted workout

[@waynez3455]

Hey there, I completely understand how a basic exercise bike can be so mundane and boring. It can be hard to stay motivated and push yourself to achieve your fitness goals when there's nothing stimulating you mentally. That's why I decided to introduce freebeat Lit Bike into my daily workout routine. It's more than just an exercise bike, it's a complete fitness journey. It syncs the rhythm of music with every pedal stroke, making it so much more captivating and enjoyable. The scoring system keeps me motivated and challenges me to keep up with the beat of the music. I love the sense of accomplishment I feel with each beat I match and it propels me to reach new fitness milestones. freebeat has truly changed my life, helping me find my beat in not just my workout but in life too. It's a symphony of movement and music that has become an integral part of my daily routine.

[@jrgdallas]

Spinning while I quarantine 👍

[@GrotrianSeiler]

These training videos are priceless.

[@rodolfoiirojo6553]

Thank you, Team GCN!!! From 98 kilos to 86 kilos!!! now im about to reach my ideal weight loveeeeee you all

[@grabgrass7207]

Good job!!!!!

[@samsamsam517]

How long did it take you? How many times did you it and what was your diet?

[@jonalexandermitovich9390]

These session are so great. You can get a great workout in within a short period of time. My only qualm with these videos is somehow it always winds up becoming the James (Hank?) show (when he is in the class). Maybe a little less focus on him, and more focus on the instructor and the class itself.

[@artpozitif]

Thanks for the great video. Great on screen hud for using as a template. Just want to have an advice from you and the community about nutritions. Before and/or after the training what should we eat or drink. Sorry if it's not an appropriate question.. All the best to everyone...

[@thegreenlandshark6086]

You can and should drink before, after and during the workout but I think it's best to not eat any food 40 minutes either side of it.

[@oliviachang3949]

I have a year doing it because my time is tight, This is the best 20 min to raise your histamine because I always go to my daughter golf tournaments and I walk and it’s feels like nothing walking for two days 18 holes, thank you GCN team God bless you!

[@azrulshahreen]

One of the best HIIT training sessions... two thumbs up to you GCN... this is one my daily routine training session with GCN... thanks GCN!

[@WhisperShadow77]

Thank you so much for this workout. It is so nice doing work out in your own home all alone and knowing that there is a company of seven people there is also riding the bicycle with you.

[@PaulaRomano]

Gracias chicos, son nuestra compañía en esos días de Covid! Thank you so much

[@rachelcritchell]

I've just started watching this spinning program, I used to do this exercise every day. Now getting my replacement hip used to fast spinning doing great. thank you

[@gcn]

love to hear this! Have you tried our dedicated workouts channel? 👉 youtube.com/@GCNTraining

[@bl5580]

I do this video twice a week as a supplement to my weight lifting routine as the extreme cardio session. Which of your videos would you recommend to do on the other days of the week as a much lighter cardio but still fun? I enjoy how your videos include the timing and target RPM's, so I don't want to just jump on a bike and go too light or too hard.

[@brendasmullen1423]

My first ever spin, in good company and great motivation from the crew. Looing forward to the next one.....very soon. Thanks

[@EnZo-js6mu]

This is a big help for me during this big lockdown