30 Minute HIIT Fat Burn Workout | Train With Mitchelton-Scott

Join Matt Stephens with pro cyclists Simon and Adam Yates from Mitchelton-Scott for this 30 minute High Intensity Interval Session.
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In association with Elite.
Over in sunny Spain, Matt's got a new workout for you featuring the Yates brothers who both ride for Mitchelton-Scott.
Let us know if you enjoy it in the comments!
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!

[@erynschneider3706]

I REALLY like this workout...I only ever have about 30 mins and this is a good workout for me...BUT ADS DURING MAX EFFORT segments are absolutely crushing to the soul

[@jmreedy40]

This class was fantastic, and was exactly what I was looking for to jump start my indoor rides. I love that the key stats are right there on the screen for you to see at any time in your ride. (As opposed to the trainer calling out counts with their fingers, or just seeing "SPRINT" appear on the screen.) I'm getting back into using my Peloton cycle, now that the winter months are hitting. I didn't like the Peloton subscription models, and other classes that I have found were just way too obnoxious (loud music, trainers who weren't actually riding, multiple position changes, etc.), and didn't feel like actually riding on a bike. This ride did that, and I am happy that I found it. Two suggestions that I would make; One, see what you can do about the ad placement in the workout. Better to have these ads in the cooldown or rest periods, but a couple happened right in the middle of a sprint, which will easily throw off the rider. Two, if I understand that the metrics correctly, "Effort" appears to be a combination of "Resistance" and "RPM". Perhaps this is a setting on the specific trainers that you are using in the video, but if so, that wasn't clear. But for those of us who aren't using these specific trainers, it would be great if both Resistance and RPM were visible on the screen, so that the rider had a clearer idea of how "Effort" is meant to be calculated. (At times, the Effort number stayed the same, but the RPM clearly changed, so my assumption is that Resistance went down, but this wasn't clear.) All in all, though, an excellent ride, and I will be looking for other classes to add to my routine. Well done!

[@TheLucidor]

That last sprint!! I had my eyes closed pushing as hard as i could then opened them to see 35 secs left. Brutal!!

[@mariaaguiarfreitas5534]

Same happened with me!!! top top top

[@victoriaearl5176]

Me toooooo

[@catherine3336]

TheLucidor Same😭

[@leeglee111]

Haha...ditto!!

[@smallplane6576]

Thanks for the lovely little surprise at the end, I cant repeat what I was shouting at the screen

[@leeglee111]

😛

[@davidcottam7431]

How useful are these sessions at the moment! Brilliant.

[@user-by7qz7qh3p]

Not done this workout for over a year and now I remember why I have been avoiding it! 🥵 But seriously this is a great session, perfect length and pushes me way harder than I ever would on my own, thanks guys! 💪🏼

[@johnbarkyoumb8905]

Best HIIT workout yet from GCN Kudos to Matt & the Yatsies. The "extra" 30 s at the end did me in!

[@johndawson5544]

These GCN videos are so good that I don’t know why you would need a peloton bicycle. This is another example of a great 30 min cycling video!!!

[@blagovestzaimov3455]

Done! I hate nobody greater than you right now, Matt!

[@davidwalter9091]

Emma is a natural presenter and a great addition to the team! Love watching (and listening) to her.

[@morpho5123]

Great session!! What I love the most is the time,.. Short session and Hard at the same time...

[@arcangel7097]

JUST LOVE RE DOING THIS WORKOUT THANKS MATT

[@anonymustnt]

Liked the outdoor workout and the music on this one. Thanks GCN

[@rosatorre4166]

Great short, effective & fun workout! Gracias 🤩🙏🏼

[@arcangel7097]

once again MATT DELIVERS A FANTASTIC SESSION -love this workout done a few times

[@user-zk9tw2dm6r]

Great to revisit this workout

[@CeceDeAnn]

I’ve never cycled before. Since I literally rode my bike for hours as a kid I thought this would be a piece of cake.... my legs were on FIRE the entire time! I Worked up a proper sweat. Great workout to end my day!

[@zeinahkeen2978]

My absolute favourite workout, I keep coming back to this one!

[@lissafoster]

Wow! this training is amazing. Done it 6 days in a row with low carb, no sweets diet and I’ve lost 5 lbs so far. I know it’s part water but man what a way to jumpstart my lost weight plan. Thanks Matt and Yatsie twins. You guys rock!

[@kathypierandozzi]

Great session for me here in Montana!

[@nicolaspadron3167]

Fantastic. Better than a regular stationary bike...and can change back to real riding

[@margotfinn2481]

A bit of feedback after I heard the advice at the end of the session.....I really enjoyed this cardio workout which I did for the first time today. I’m going to add this to my weekly exercise program, twice a week, because it was an honest HIIT spin session, and it’s all my 59 year old heart and lungs need. Can I suggest for the ‘average person’ of my age twice a week HIIT spin is enough for good health and all round fitness. It’s better to alternate with 30 minute strength/weight training sessions three times a week leaving 2 days for rest. Exercise is only 20% of the formula for a healthy body - it’s mostly about what you eat and when you eat it. Less processed food and fasting (time restricted eating) each day. It’s amazing how much energy you have when you exercise in the fasted state.

[@rosalvacampos8479]

Espectacular entreno gracias a los 3!! Bonito día desde Durango México

[@johngreene541]

Serious session.Thank You

[@linaavalo4384]

Amazing!!! Thanks so much

[@scottself7894]

I love this workout SO much. I've done it loads of times; but that last spring - WOW. Even though I know it's coming, it still shocks my legs and heart. Love the workout, love GCN!

[@mlcerrutti]

Helping during quarentine in Peru!!! Love you guys. Stay safe

[@ehbronner]

Extra 30 sec surprise bonus (on the last interval) and lots of talk of Cake - does someone have a Bday coming up?? :) good stuff!! Thanks for another great ride!

[@lfarias2291]

Really love this HIIT sessions. Those are helping me a lot with weight loss.

[@dougharvey9766]

Great job Matt, did so well talking at that level of effort.

[@bashconsole]

These two guys are champions. Just took mistake easy and continue effort. Respect to age is present as well.

[@Jack-dv1tr]

Love these videos guys. Makes it much more tolerable on the turbo, keep them coming!

[@danielellis2874]

Yo GCN! I love your training videos, and I don't even know if you have control over this but I genuinely had an add pause the video halfway through the 4th 10/10 effort which completely threw me! (don't worry, I still finished the session). I get that you need to find ways to keep the content free, and I have no problems sitting through adds as they are often fairly targeted and cycling related, but if there is a way to ensure no adds in the middle of the training videos that would be great! beginning and end is fine! and even in the middle of the GCN show but please not in the middle of a balls to the wall HIIT session!

[@marcowong4149]

The last 60 sec tho, absolute killer. Love it!

[@jeromejalina640]

Kudos to the team! That 30 sec push at the end nearly ended my heart 😂👍

[@humamano]

Absolutely amazing sessions. Thank you GCN.

[@jaynejoi]

🤗🤗🤗👍🏽👍🏽 Day 7 of training here. Love it.

[@Seawizz203]

The last sprint caught me by surprise. Not again, I’ll be ready for it!

[@nickshepherd1653]

Absolutely love this session definitely the best of a great bunch of training sessions!👍🏼

[@4501jbeezy]

Great workout! Thanks for making these videos!

[@DanBregman]

Amazing work out. Guys

[@willian.direction6740]

Great effort Matt you still got it as a supreme athlete.

[@nathansommerfeld1952]

Hey GCN I love these training videos! Could you make a 40/20 HITT training video? 40/20's are my all time favorite session on the turbo trainer. Keep up the good work!

[@tbone25]

Great session. Did it twice! Can you put a detailed list of the intervals in the description or on screen. Really helps those of us at home plan our workouts! Thanks!!

[@jamieclarke1952]

hellish twist at the end

[@lizbaum4836]

These sessions are helping me to stay away from the refrigerator for at least 30 minutes! 🤣

[@thehornydevil15]

Great training video again. These videos are great for me! full time work and family means once the kids are in bed its time to really work! Thanks GCN!

[@timjones171]

Very intense; Loved it!! Thanks 🚴🏾‍♂️

[@nelcalb]

Loved it!

[@nelcalb]

Doing it again, still loving it

[@kirstenemmanuel7120]

A seriously good session, mimics what a good group ride would do. I’m pooped after 2 of these but hope to see the benefits on the road in a couple of days. Thank you😊

[@paulbrown7186]

Great stuff

[@mariaaguiarfreitas5534]

I really enjoyed this workout! Thank you GCN for your training sessions, they are very effective indeed. I surrendered to the roll because of the weather, and since then I have realized that I am improving my times thanks to your training. Greetings from this great fan! PS - When you can, come and visit the Madeira island ... it is a mountainous island, a lot of road to climb, with beautiful landscapes.

[@waynebasketfield7815]

Wow....loving these sessions. Last '30 second' interval is a killer 😂👍

[@JBuchmann]

Maybe a partial solution for the ads that many are complaining about... During the final cool down, maybe cut it short by 2 mins and say to viewer to keep cooling down during the closing ads. I'm sure the viewers would have great attention span during this time with zero frustration.

[@stuartdryer1352]

Chapeau Matt for being able to do this!

[@williamm197]

Brilliant wee session👍👍

[@josephseitz3296]

In the beginning in missed the part about the last effort being a full minute until i had maxed out only to see another 30 seconds on the clock. This is a great 20 minutes and on my short list.

[@blackvx]

Loved the surprise bonus at the end! Make more twist like that and it will be just like real life 😂

[@vitaminixgoldberg8142]

Love this session!!

[@eddiehanley2121]

Was not expecting that last 60 second interval! In bits but great session👍

[@monicamas1500]

Wowwwww... great workout 😅😅💪🏼💪🏼

[@dark0zim]

Great session, just one tip, if is possible to put the commercials in the rest parts, because its a little bit uncomfortable to be engaged in the sprint and then get interrupted by the add. Thanks, love you guys, keep the great work

[@Switch_To_The_Smartlife]

Thanks was a great ride. One suggestion. Please play music at the correct cadence

[@jonathanwood1817]

More sessions like this with cheeky twist....nice one!

[@aureliasegura8946]

I love your videos thanks!!

[@optimuswalker]

I feel like I'm never going to stop sweating after this! Thanks GCN!

[@adrianamedellin_]

I love all your videos!!! You guys are the best!!!

[@gcn]

Thanks Adriana!

[@callielou7]

Great 30 minute interval ride and some weights before chips and salsa and Guacamole! Yeehaw!

[@MrButchersboy]

Loved this, oh yeah, the last interval is one minute, ​not thirty seconds...thank you, Matt, for bellying my cadence out lol - your a legend though, WE WANT MORE.

[@arcangel7097]

great as aways

[@victoriaearl5176]

Love this work out...but always craving CAKE after!

[@ianphipps4267]

Loving the adverts mid interval...

[@19cherokee]

That was GREAT! especially "surprise" one minute, thanks for another awesome video.

[@nermin12eNKey]

you should have mentioned the last one was a minute! you should have mentioned it!! :) awesome!

[@Mrculturist]

Nice Training session

[@meganstaropoli2883]

Super! But bro! That last one minute sprint almost killed me! ;) no worries tho. Will just make me better in the long run. :) (and I’ll be better prepared the next time I do this one!) thank you!

[@esteroali]

Where is this filmed? Great session

[@vancelopez9787]

Brutal omission. Made me a better person.

[@CoachTinksFemaleFitness]

Thank you my Christmas Eve workout done. This trainer is awesome!

[@surasitbumbudtook6958]

Scott lover

[@martamoreno9130]

Great session. Nice surprise at the end 😅

[@NZWozza]

That final interval just about did me in! I need to keep an eye on the effort meter though, I was doing an 8 effort after the intervals and then realizing there was another 2 minute 8 effort which was bloody hard work lol.

[@traceystead4807]

Great session.......the sting in the tail at the end hurt!!! :)

[@gcn]

Thanks Tracey, great to hear you liked it

[@cobussnyman3032]

Please post the protocol of these workouts. Always easier to know what the workout entails step by step, before choosing one. Otherwise keep up the good vids!

[@dupondavignon869]

5' warm-up (z1-2) 2' tempo (z3) 2' FTP (z4) 30" anaerobic (z6) 2' FTP (z4) 30" anaerobic (z6) 2' endurance (z2) 2' FTP (z4) 30" anaerobic (z6) 2' FTP (z4) 30" anaerobic (z6) 2' endurance (z2) 2' FTP (z4) 30" anaerobic (z6) 2' FTP (z4) 1' anaerobic (z6) 3'30 endurance/recovery (z2-1)

[@jasonmolihan61]

Gee thanks for the heads up, Matt!!!

[@gingeralexander4363]

Great

[@billblacklaw4814]

Great spin but that last sprint was brutal 💪💪

[@catherine3336]

Loved it!!!! Thank you for this workout

[@gcn]

Nice one Cath!

[@Bluesman2509]

Those Dura Ace wheels on the Scott are very very quick on the climbs for a lighter rider...have the C40s on my CAAD12.

[@1986euanwalker]

Great session. Note to self though...next time i do it the last 100% effort is twice as long! Cheers Matt!!

[@Louis-Beton]

That was na intense half an hour. Thanks guys

[@joseortega6924]

Excelente entrenamiento..

[@markosladojevic4872]

This one is the best!

[@wandabarnett7554]

That last sprint though!

[@nickshepherd1653]

That is definitely my favourite ever. It’s a beast from somewhere south and I’m doing it in the ‘beast from the east!’😨👍🚴😊

[@shanevoss4283]

Thanks for the surprise near the end 😉

[@nicoleboothe8586]

Surprised on that last interval! Lol

[@paulaandreamaringranada1965]

Warm up (5 min) Level - Time 7 2min 8 2 min 10 30 sec 8 2 min 10 30 sec REST 2min 8 2min 10 30sec 8 2min 10 30 sec REST 2min 8 2min 10 30 sec 8 2min 10 “30 sec” It really helped my performance to have this next to me during the session

[@svenamundsen7958]

are you switching gears at each interval or is the trainer adding resistance?

[@2bteachable2]

A one-word commentary about this workout - OUCH!