20min Cardio | Lose Weight Fast

This week on GCN Training we've got a short sharp session focusing on working hard and changing pace. This session is great for anyone short on time and looking to squeeze a workout in during a lunch break or any gap in your day!
The Session
3 Min Warm up
- 3 Min Threshold (8/10)
30s Easy (1/10)
2 Times through:
2 Min Threshold (7/10)
-1 Min Sprint (10/10)
2 Min Threshold (7/10)
- 1 Min Easy (1/10)
Final Sprint
30s Max! (10/10)
30s Easy (1/10)
30s Max! (10/10)
1 Min easy 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.
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[@hahabass]

Killer workout! Especially as I thought I'd be doing the 15 HIIT class :-0 A completely different challenge! But stellar all the same. I've been doing these workouts now for the past 6 years, and actually, you saved my health and, in a way, my life! My wife passed away just before I discovered these posts and as a pre-diabetic - genetically pre-disposed - black middle-aged male, I had awful leg trouble, with nerve damage, and everything. Now, my GP is amazed at my improved blood pressure and cardiovascular efficiency. So this is no ordinary thank you. My 11 and 13-year-olds thank YOU too!

[@Cobwobbler]

Hope you're well and still rolling ✊

[@LordPepe-jh5dt]

Hi, 350 pound (159 kg) guy here. Thank you guys for all the awesome work you do! You all have pushed me harder than I thought I could go. It's crazy what you can do when you have other people doing it with you! I just wanted to thank you all. I'm down 10 pounds!

[@rinozan3433]

Manon is perfect. More Manon please! She has the perfect voice and temperament to lead a workout.

[@VOXIIST]

True

[@TheEstowrath]

All the coaches are really good.. However, I think she's the best. Edit: Been doing this 4x a week for the last 3 weeks. Down 8 lbs. !

[@monpederson]

i would absolutely love more 15 to 20 minute workouts to do on a coffee break or as warm up to weight training! These shorter workouts are better than going for a walk outside when it's -25 here in Canada LOL. I have no monitor on my spin bike but I watch your cadence and follow and get an amazing workout! Thanks for bringing me so much happiness 🧡🧡🔥🔥

[@DiveIn75]

More women-led workouts, please! Love the men-led workouts but enjoy the variety and showcasing these powerful athletes crushing it !

[@andrewcdwfc]

Absolutely agree - love the workouts

[@simonkraemer3725]

Absolutely! This makes women more represented in cycling sports and does something about the stigma that cycling is just something for men!

[@jonathangaffey2488]

@@simonkraemer3725 never heard of that until you just said it. Why would you think that there is a stigma against women cycling?

[@simondaviesphoto]

@@simonkraemer3725 476AD rang..... They said they want their school of thought back.

[@steveo1413]

@@simonkraemer3725 SIMP

[@Jstruji]

I’ve been participating in your videos for a few months now and just noticed the cadence tempo running around the effort circle. Wow thank you

[@surabelafabian9781]

Great to see the women featured a bit more. Thanks Man on for another awesome GCN session.

[@gllibre1]

the most efficient 20 min workout. Thank you!

[@JFK786]

By far the best 20 minute workout from GCN for me. Thank you GCN!

[@elainemcdonald3434]

Great workout. Great to see Manon leading a workout - to the girls! Brilliant start to the day. Thank you.

[@rookie007ish]

Toughest one yet for the 20 minute rides, thank you!!!

[@megansnopik6540]

Love these manon led workouts! more 25-40 minute workouts would be great :)

[@ontarget12]

These workouts have made massive improvements in my life. Thank you. After struggling with back pain for years I can move more freely after these workouts.

[@leanneejack1277]

Thank you thank you THANK YOU for these new workouts every week! Seeing the new GCN video every week makes me actually look forward to Mondays!!!

[@CoryPavicich]

That was a good one. Thanks for the workout, and thank you for letting more of the team lead the session!

[@sarahkerrigan4893]

Love the efficiency of this workout!

[@thestrongmamatrainer3485]

Love the variety of this quick and efficient workout❤️

[@angelalourenco2469]

My favorite one until now!! Thanks guys and girls!

[@Dav-oc2jp]

Best GCN sessions I always do at home with my exercise bike

[@bongohuggy]

Brutal but brilliant! Comfortabler was not a word until Manon said it 😂

[@alicecampanella3659]

This was a quick and GREAT workout. Perfect way to squeeze in with a busy schedule. Thank you!!

[@robwilliams9965]

Just finished this one twice (back to back) great workout and amazing content for free! Thanks GCN 👍

[@rachelwood4404]

love these shorter sessions....no excuses!

[@Charlie10266]

This is one of the best workouts I have ever found. Fantastic! Keep up the good work!

[@hectorgomezreyes2278]

Loved this session, thank you all GCN!

[@jennifergehrlein5664]

Awesome maximization of a short workout! Dripping with sweat and feeling great! Thank you!

[@Bangie]

Love this Manon! Just did this training session to adjust my new shoes and cleats. Keep up the good work!

[@thehardztylechannel1313]

Man, great quick workout! Shout out to the DJ for syncing the drops during intensity increase. 🔥

[@JorgeLuisDeLeonArana]

I did this today, it was fantastic, I really love GCN, GCN presenters, and all the rutines you have. Congrats.

[@user-kg4tp8jl3b]

I did it and loved it, great working out with you guys

[@stanislavvlasov6855]

I like this quick and intensive session! Thank you so much!

[@thepengua5767]

love this so much! I’m a beginner and this really helped! thank you!

[@JorgeLuisDeLeonArana]

I really love this GCN training sessions

[@annafirth6663]

❤️ this. Thank you!

[@Dav-oc2jp]

Me too!

[@leanderevans4736]

Thank you for these workouts. I feel myself getting stronger. It's getting easier to use the higher gears

[@SteinLundby]

Intense but quick workout. Loved it. Manon is an awesome instructor. Great to see more women leading and taking the classes.

[@javintansalazar471]

My fave trainer. A beauty like you will never be. You’re the only one!

[@derekbuchanan5839]

Loved it! Been out of the routine for over a week so nice return.

[@trexty2]

Yay! New workout. You lot have kept me sane throughout the lockdowns here in Ireland. ✌️

[@davidkmathias]

Would love to see more of these. And also for people who have knee issues, cycling that help them continue their fitness journey and get a sweat on the bike and also gain some knee function back.

[@bongohuggy]

I changed up the sprints with Hill limbs and it's fab. Thank you again ❤

[@robertcarrero4855]

Best trainer on GCN! Keep up the great work!

[@christinecincotta5170]

Love Manon's rides and love riding with the fierce women (and Max). And, I think, congrats, Manon?!?

[@davidquigley1176]

Legs went jelly for last ten secs of last sprint. Great transition from work to home. Gratitude 🙏

[@Lisa-xp5qj]

love this workout did this at my gym in chicago keep doing more video you guys rock!

[@sharoncarter3965]

Great Friday morning kick start. Thanks Manon.

[@nydiadimartino6694]

Love doing this workout. Thankyou

[@kamfire98]

Yet another great session thanks!

[@anne-mariel1029]

Intense and wonderful. Thank you!🚴🏻

[@andreabartunek8951]

Loved it! Short and sweet but challenging!

[@pj9795]

great short swiftly session, thank you Manon from Thailand

[@jamesandellieannesley7465]

Hi there, Manon, you are so inspiring and keep us working hard

[@sgprasad4216]

Absolutely fantastic workout. Great team as well.

[@changchup]

Great way to start the day. Thank you!!

[@taylorburt6782]

Great way to start the day! Thanks!

[@larryjones498]

Again thanks for great workout in short time span!

[@alicecann909]

Loved it again!! All your videos are great!

[@maze9774]

that was a really great workout. 60mins worth of sweat in 20. Thanks a lot

[@davidquigley1176]

Fabulous thanks Manon. Great variety, build and finish. On my favourites list :-)

[@gencoleman8270]

Great, tough, quick ride!!!! Thanks 😊🍁.

[@kunleoyerinde1753]

Great workout, still dripping after 2 minutes cool down. Great

[@larryjones498]

Excellent! Thanks so much!

[@gencoleman8270]

Even better 2nd time around! Thanks.

[@Ge0Ann]

Wonderful as always.

[@patriciayoung1579]

Love it!💕 Get in & Get it done! Whoop! Whoop!👏🏼👏🏼👏🏼

[@lyleserina3872]

Best cardio spin workout by far!

[@noellemags]

Great workout, thanks to the team!

[@YaredEthiopian]

Great workout. For me, the best bike trainer of them all. “Up up up up.”

[@IonaandDaniel]

Great new workout thankyou GCN!

[@tekopikin]

Thanks so much h for this video, thanks his was my Boxing Day workout in 2021

[@rdogbowwow]

Back to back Mannon this morning… nothing can challenge me today!! Bring it world!! 👍🏾

[@lizgardner4592]

Great workout! Loved the music matching the efforts on this one!

[@gailwelch6163]

Love your workouts, PLEASE add more Manon!!!

[@AM-jb4bt]

Love this one and the trainer!

[@larryjones498]

Thanks again! Great workout

[@yassine9321]

Thank you so much ♥️ ❤

[@elravielrex3093]

Awesome session, sweat a ton and loves the burn!

[@nydiadimartino6694]

Great workout. Thank you

[@gabrieladavila779]

Thank you!!🎉

[@nicolettbender5435]

Excellent exersise !!

[@skiddymark]

Great workout Manon!! Keep 'em comin'!!

[@rackflotmf]

Good workout here and the instructor is very fit

[@davidquigley1176]

Nice endorphin rush to close off the work day. Thanks Manon and GCN team. Perfect workout :-)

[@nelcalb]

Great workout Manon! Thanks a lot

[@basheerraad5570]

One of the bests

[@js3k661]

Definitely a top 3 workout ok the channel.

[@Talkingrain67]

Thank you for the amazing spin session!

[@sergeantgeneral4718]

Absolutely magnificent

[@jean-francoismigneault7612]

Quick & efficient 👊🏻

[@SteveC010]

Just did the workout In my 60,s now .Great cardio to keep my aging ticker in shape

[@NiaScourfield]

Great workout thank you Manon

[@youlandahart5848]

So great! It’s a grind but it pushes me. Can you guys share you play list. So many great beats on these GCN rides.

[@lyndalee3]

Great quick workout!!

[@Oni_Dean]

Nice and intense, thank you!

[@gulagz1549]

Brutal workout for someone not in shape. I couldn't even last the warm-up the first time I tried this. So the next day I tried substituting just a higher cadence for the high-gear max efforts, and did it every day. By the second week I was experimenting with slightly higher gears and by the third, where I am now, I can pretty much hit a legit gear for the max efforts. Still lots of room for improvement, but considering where I was at the beginning, I'm amazed at the change.

[@jamiemcsparin1660]

Whew! This one was tough and I loved it!

[@sonyawilsterman310]

Awesome work out!!

[@leeglee111]

She's a good teacher. I like and do het classes. I like the variety.

[@bruhmoment6610]

Brilliant session well done to all

[@timwright9185]

Great instructor

[@felizagreenwald873]

Amazing Cardio