30 Minute HIIT Cardio Indoor Cycling Workout | Lose Weight Fast

Welcome to the first ever indoor HIIT cycling session with GCN Training! This is a tough but short session which is perfect for anyone tight on time, or looking to get a great session done in just half an hour.
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The Session:
5 mins warm up
30s Max!
3 min recovery
30s Max!
2 min 30s recovery
30s Max!
2 min 30s recovery
30s Max!
2 min recovery
30s Max!
2 min recovery
30s Max!
1 min 30s recovery
30s Max!
1min 30s recovery
30s Max!
6 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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[@GCNTraining]

What did you think of this workout? Let us know how you found it 👇

[@andrescycling3546]

I think it is good but it is to short for me

[@guiltylizard6983]

GCN Training I haven’t done it yet but I will do it tomorrow. The length of the workout is perfect for me 👍

[@mccannms]

One of my favourites. I'm totally indoors here in Canada until at least the end of March. I do this one once a week along with the one hour constant power power/endurance session first done by Matt and later by Chris. Would love to see that one updated too.

[@johnpedersen4162]

Really worked the legs

[@mitchellmckee9287]

good session but how do we load it? do we just go into a free ride on zwift? also it would be useful to know what wattage to aim for

[@michaelcollins7776]

I felt really strange and kind of suicidal this morning but now I’ve just done this workout I feel much happier and better 😁😁

[@Sun-ub5yx]

You still alive lmao

[@smvballer6]

@@Sun-ub5yx bruh…lol

[@badtothebone880]

​@@Sun-ub5yxis it something funny ? Wait till ur momma and dada feel like that .

[@Sun-ub5yx]

@@badtothebone880 snowflake

[@matts9424]

I hope all is well with you these days

[@adamcoatham]

Just done this session on New Year’s Eve. Sweating in my garage, alone, feels the appropriate way to end 2020.

[@FreddyVallejo69]

No

[@sammharry]

Sounds like the best way

[@NazriB]

Lies again? German Chinese

[@hockeybandwagon]

Probs should of done it again this year

[@splobby]

@@NazriB bro what

[@shakeelisaq7890]

FANTASTIC QUICK CARDIO WORKOUT! His vocal encouragement and focus kept me in the video. I want more of this coaches sessions!!

[@johnhurn3598]

I really enjoyed this workout, 53 years old over weight and on a normal exercise bike but this class was brilliant!

[@patsyrabdau3187]

So excited to have new training videos coming out!!

[@GCNTraining]

so are we!

[@babyree100]

I’ve done this about 4 times now and I felt incredible after every session! It goes super quick but you get a really good workout from it. LOVING IT!!!

[@jasmineg2503]

2024 and this session was great! Thank you!

[@pizzadog50]

Keep em coming, GCN is my Zwift!

[@CheeseyWotsit]

Good to see Dan's grandchildren getting involved.

[@robinangus448]

I'm a regular user of the older videos. Can I request the effort chart along the bottom of the screen with the moving line so you can see what's coming? I really find that feature useful.

[@GCNTraining]

Thanks for the feedback, we'll see what we can do!

[@OfferoC]

Love this idea

[@manuelmalagon210]

This is amazing! I always wanted you guys to have exactly a channel like this. Just finished the session and I feel on fire. Well done GCN. ;)

[@averagegingernut434]

Genuinely almost passed out after the last effort... great video

[@GCNTraining]

Well done!

[@cyclingbrad4201]

I complete this class every few weeks. A great fast workout!

[@jeffmellor2507]

Loved it! Thanks everyone!

[@kimsterken9170]

Loved this one! Perfect amount of intensity for me.

[@sionwilli3713]

Just started with my fitness and am loving this channel.

[@davidsherwin1328]

Good workout. I like the short intense workouts most of the time, but would like a longer steady one (60-90 mins) to do occasionally.

[@GCNTraining]

No worries, we'll have longer workouts coming soon too!

[@PeacefulPrime]

Have you tried playing it twice?

[@Seawizz203]

Been cycling the world with GCN within my garage! Love your videos guys!

[@Dav-oc2jp]

I did this immediately on my Exercise Bike and Followed along! This was amazing 😄🚲

[@fernmaxwell1235]

Loved this session! Perfect for a busy mum of 2 under 5! Felt amazing after like I’d worked really hard!

[@assadmoney]

Perfect! Love the previous ones, been using it for ages.

[@GCNTraining]

Glad you like them!

[@johnsprague1678]

Thanks for the upload. More 30-40 min sessions please! Keep them coming!

[@arctttta]

Fantastic sesion!! Short and HARD!! Thank you!!

[@sharonaanstoos3916]

Hank you are the best coach! Thanks so much!

[@meganstaropoli2883]

Way to go, Hank! Fun to see some new faces too. Can't wait to add these to my other GCN workouts. THANK YOU!

[@Rogue027]

Love the 30 min sessions Thanks for these classes Getting some used out of my indoor bike

[@normanwiltshire]

Session is the perfect length as I can fit it in between work and family time. Thank you

[@Canada201042]

Being doing GCN workouts for over a year. They never disappoint or are easy

[@sandhyakhushiram2113]

Loved it, starting my day with this and already feeling great!

[@lucybaldwin8085]

Love this session. Perfect intensity and duration for a lunch time work out! Please keep them coming on KZbin. So much better than having to pay a fortune for all these apps and services now with other cycle networks. Perfect for accessibility and for people that want to, and enjoy keeping fit!

[@danielcahall4857]

Awesome workout! Thank you for making these!!

[@ehbronner]

Great session GCN - thank you!

[@hagarmahmoud381]

The best feeling in the world when you finish that tough session thank you gcn

[@lindaeden5337]

Great start to the day! Thank you so much. Looking forward to more workouts as 🇨🇦 is going back into Lockdown in Montreal. Hope to see some 40-1 hour workouts also. Thanks again.

[@lindsayallan6725]

Would love more 30 min Hiit options that include warm up and cool down. For our lunch breaks! Love it!

[@chanigalgut1953]

LOVED this workout! So happy that you guys created this channel. I'm really looking forward to all the new content. I've been cycling through the same training videos on GCN for eight months now, so I'm super excited for some change. Sending greetings from South Africa!

[@ladyk3778]

GCN ALWAYS BRINGS IT! Thanks from Georgia (USA)

[@larryjones498]

Second time doing this workout and I was able to improve my level of effort I believe! Really appreciate the workout, the length, the spirit of fun with work that these videos embody.

[@danielmenetrey6876]

Thanks GCN! Just worked out at the gym on a bike with this video. Great workout!

[@nicotidot3186]

30 seconds of quad burn. Love it thanks GCN

[@stevenedwards2087]

Great session, love the motivation throughout, awesome job 👏

[@littlejke]

Interestingly structured training session, thanks!

[@1robopie]

Love this video! I only recently started indoor cycling when I bought a second hand spin bike (I used to go to a spin class pre-lockdown) and I quickly discovered you guys. I follow your videos 3 or 4 times a week now. Thank you for putting them together, they're brilliant!!

[@ninagrimme1873]

Love it! Please do more 30-40min Workouts! 🙏

[@Sarah-dx6oz]

Great session. This is the one I come back to weekly; the instructor is fantastic and it's a manageable chunk of work while still being effective. Thank you! For your marketing purposes: I found this video/your channel through recommended videos after searching cycling-related videos before purchasing an indoor bike.

[@patriciayoung1579]

Love these workouts! The only thing thats getting me thru the shutdown/winter without my gym.

[@michaelfreytag8134]

Being doing for months. You guys rock ! Keep it up !

[@judypappalard2664]

Great workout. I wanted a quick but good ride before walking today. This really did it!

[@daveyallanson7011]

hi gcn cheers for the workout!! much appreciated. to answer your question a miss-match of long and short workouts each week will be amazing. pls keep em coming.

[@simonazudyte7933]

Brilliant session! Got me fired up for the day!

[@morpho5123]

We really need more sessions like this👌😍❤️

[@bryoneyblakley6508]

This was amazing! I started cycling last year then discovered HIIT after cycling got easy (and my husband said changing up work outs is most effective). I have a high resting heart rate (80-100 bpm). So HIIT training has been incredible for me! More videos like this please!!

[@shaistaahmed3189]

Excellent workout. THOROUGHLY ENJOYED IT!

[@bilkoboy123]

Hi GCN, I've been doing this workout since 10th Sept 21, it's making a great difference to my fitness 💪 keep up the videos, love em.

[@aliciasessamen4261]

Awesome workout for me as a beginner. Thank you.

[@claudiajohnson5834]

Great session, thanks guys! top effort

[@chuluzape]

Honestly the best one out here on youtube, absolutely thank you!

[@jayt1539]

Done this a few times now, great session, thanks team.

[@yourcarol]

I’m from Brazil and I loved this training session! Learned a lot! Congrats! Will come back for more videos soon!

[@MichelleRoots]

Awesome HIIT workout guys!!! Loved this!

[@hmcmanus8120]

I love GCN workouts. Hank is awesome!

[@kiwiscotful]

Love this training session!

[@victorbarbosa1310]

Great intense 30 min section 🙌🏾

[@StevenAlavi]

One of the best interval sessions. Love the decreasing rest periods and having the option to climb or tuck. Thank you!

[@stevendrurycop]

Can anyone tell me what the avrg distance is you would do on this workout?

[@chairfitcamp]

Excellent video. I’m loving your instructions

[@malgiles8971]

Fantastic session. Eased myself back into spinning with your channel snd now I’m hooked.

[@GreatJoey91]

Great content once again GCN, I was at a bit of a loss as to how to train properly on my new turbo trainer and this was exactly what I needed! It would be great to see training videos on how to improve your climbing with an indoor session.

[@jblackbourntattoo6792]

I love this session, thankyou!

[@fitness54]

Favorite class so far. Loved the HITT

[@freekreuter4965]

Another great training! Thanx GCN !!! 👍

[@lariojoubert3877]

This lad is my favourite instructor hes classes are always intense and next level!! Keep up the good work my brother! Much love and respect from cape town south africa😎👊✌🇿🇦

[@bojack20]

This is my favourite one so far 🔥🔥 🔥

[@carolineoboli7599]

Great work out and a good next step from the 20min. Thanks for posting!

[@gracelovelass]

Thoroughly enjoyed Hank’s leadership on this ride 👊🏼🙏🏼🙌🏼

[@briancreed8083]

Great workout here! GCN HIIT workouts are my cure for the winter blahs. Length is perfect and very efficient. I’m destroyed by the end of it and pumped full of endorphins. Love it!!

[@groovinq]

Great workout! Excellent motivation throughout! Keep up the good work lads!

[@MyJr29]

These have been really helpful for me, keep it up! Thanks

[@pattycrane1383]

Perfect time! Love it!

[@Tomwrigley83]

Absolutely loved this class. T-shirt was soaking. Thank you. 🙏🏻 Will be doing them a lot more 👍🏽

[@BlackFlag111]

So good. You guys always hit the spot. Thanks a lot!

[@jonrosell9109]

Love the GCN workouts - keep them coming. Also, I understand the need for commercials but it'd be nice if they weren't placed in the middle of an effort. Thanks to all!

[@michaeldonnelly3814]

concur, the ads are excessive and an unwelcome disruption

[@GCNTraining]

we're very sorry about this - the channel only got monetised during the christmas period and this meant ads were automatically placed in the middle of the videos. Mid-roll ads have now been removed from all of the training videos so they should no longer appear

[@jonrosell9109]

@@GCNTraining Great - thanks... Keep up the great work - really enjoy the videos!

[@leanneejack1277]

Great to see a new training video (finally), so thank you!! Not the most dynamic video, but still a good one. Will you be releasing more new training videos (possibly some longer ones)?

[@user-jf5dr7ky1r]

Thank You for the encouragement!

[@leannedevos9345]

Thanks GCN, really enjoyed this new session! The old 30 min HIIT got me through 15 weeks of lockdown in Melb Aust, and we have just gone into another 5 day snap lockdown 🤞it’s all😷

[@Garysmith2045]

Get used to it. You all gave up your guns and couldn't stop them from concentration camping you if you wanted to.

[@shredwerd009]

Great video. I think the length is perfect, I recently did the 20 minute HIIT with you guys so this was a good step up. Really enjoyed riding with you all.

[@kimmien4101]

Great ride perfect timing for this new series

[@MattLavery]

awesome session, I love these 30 min videos, my go-to video was always "Fast Fitness Workout - Get Fit With GCN's 30 Minute High Cadence Bike Workout". This one will definitely feature regularly in my training now. I always enjoy combining these 30 min sessions with some weight training, core strength, or pilates/stretching as part of a longer whole body work out

[@melikabaradaran4113]

Thank you so much. I enjoyed this 30 minutes of spinning.

[@pracimaquevai]

Amazing session. I follow you guys since 2021. Keep up the good work! ❤

[@jasonree]

Awesome, thanks, right length for me, and right level on encouragement!! would like hill climbing sessions/improvement sessions if such things exist!

[@KaijuAlert]

Great session, top effort from all involved!

[@jackiepatane6379]

Lovely way to kick start my day! Thanks Hank!

[@GCNTraining]

Nice one 🙌 that's a tough way to start the day!

[@stevenixon2491]

After 11 months with no new training content, this was a very welcome addition. It's not that I don't like riding with Matt Stevens up the Passo Gardena from a session filmed 3 years ago, but it's great to have something new! Well done team!

[@GCNTraining]

Thanks, we hope you continue to enjoy this new channel!

[@cathnz9726]

So good! I was a bit average in the last few but that's ok, I'll get better. Doing a lose 5% bodyweight challenge at my gym in April and GCN will be helping me!

[@divasneupane8979]

Nice one! Great to see you guys having fun as well😃 using regularly for some time now. Keep newer ones coming! Great job

[@letiziarodas5909]

Great workout ! Needed it this morning! 🙌🏼💪🏼💪🏼 thank you!

[@iank0036]

Just did this one, fantastic , will be doing this again tomorrow

[@richardillingworth6836]

Great session just long enough I have a basic turbo set up in the garage which is a great alternative during winter and bad weather. GCN sessions are brilliant Thank you

[@claibornebrown5176]

Yay! New workout videos! New channel! SOOOOO welcome right now. I thought it was great but I do have a couple ideas to make it even better - up the pulse music a bit and maybe a smidge less talking (though my back does appreciate the proper technique reminder every now and then). Thanks bunches. I look forward to more new videos!!