30 Minute High Cadence HIIT Indoor Cycling Cardio Workout | Lose Weight Fast

Welcome to the third HIIT indoor cycling workout on GCN Training! Today's workout is an intense, high cadence workout with max effort intervals. It's perfect for those who want to get some quality training in with just half and hour to spare! - let us know how you find it in the comments 👇
The Session:
5 mins warm up -
3x:
15s Max! at over 100rpm
45s Recovery at 80rpm
3x:
30s Max! at over 100rpm
30s Recovery at 80rpm
5mins Recovery -
3x:
45s Max! at over 100rpm
15s Recovery at 80rpm
5 mins Recovery -
2x:
1 min Max! at over 100rpm
30s Recovery at 80rpm
3.5 mins 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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[@brian2066]

This session is absolutely brilliant,it will definitely test your fitness level. Conor is a master at motivating you through brutal sessions,he is a beast on the bike…..👍👍👍 I have done GCN sessions for 11 months now and lost 18kg,I will never stop doing these sessions….Well done to all the GCN cyclist for work that they do,it all inspiring and all motivating…….

[@GCNTraining]

Love to hear it Brian! Keep up the good work 💪

[@rachellehaddock2364]

I absolutely loved this session- painful and quick. Revisiting this session will pay off in spades when spring rolls around. Thanks so much! One other piece of feedback: I would love to see more women leading your GCN sessions or having a voice during the sessions- it felt very strange that all of the men were on a mic but the women were silent.

[@evanspencer3819]

Totally agree

[@rochellemolloy8895]

Yip. I thought the same

[@I.am.arig_]

Yup

[@karolawinter6249]

First time on this particular session. Fabulous work out, great commentry and I will definitely count this as one of my regular GCN sessions. Big THANK YOU. X

[@kennylegan]

Brutal (good) session 💪🥵. Consistent verbal cues from the instructor. No ads. I’ll be coming back here

[@octosquid1205]

brilliant! this is more of the quality we want!! thanks guys! next time 40 min?

[@GCNTraining]

Working on it!

[@acanfield87]

@@GCNTraining great to hear! I really enjoy the recent 40-min workouts and look forward to some new ones!

[@markjaeggli5715]

Love this! Found with a search for intervals on KZbin

[@siquq]

The commentators seem more polished as the years pass. It has been fun to see GCN personalities growing confidence and smoother commentary.

[@danrieland7389]

Thank you so much GCN team. You make my winter indoor training sessions anything but boring. Looking forward to the payoff outdoors when the ice and snow clears here in Montana.

[@nicolaellis1586]

Fab session. Thank you 👍😍 from Leeds!!

[@jojorogo9475]

Wow...!!! Superb! I'm about 52 years young and my HR went up to 156 in the middle and in the end of this HIIT workout... I'll be surely taking this session 3x/week on alternate days. Previously my HR only went up to 152 and only in the final part of other HIIT workout from different channel. Keep up the good work guys💪💪💪

[@Shhtteeve]

New to GCN, but old hand at indoor cycling. Fantastic session great atmosphere and a distinct lack of cringe! Love it.

[@jayt1539]

I normally do Hank's 30 min HIIT session.. First time doing this one and it's an absolute KILLER 😯😯😯, but will alternate between the two. Enjoyable session even if it is ARD!!!

[@carolynritter535]

Found on KZbin! This is my favorite one! Do it everyday! Love the cues and the music is just right! 😊

[@noellemags]

Thanks for the wake up this morning. Feel ready to take on the day ahead! 25-30 min my sweet spot as it allows cardio, yoga, breakfast and a shower before a 7am work start.

[@ChupaChupa-c9b]

Brilliant Work out. I’m finally back after 2 hip replacements and lost 16 kgs and mainly the spark you have given me

[@carolynraschke5266]

Yes please! Some of the great GCN women to lead please. There are lots of us out there!

[@Shak1993]

My FAVORITE SESSION!

[@krislugo7454]

Great session! I appreciate the longer recoveries between blocks that enable you to go really hard on the hard efforts. I will do this class again!

[@joffchandler629]

I used to do a lot of mountain biking...not touched my bike in 10 years until last Friday when I rode it the 4.5 miles from my parents to my place! The next day I started doing the HIIT sessions with you guys... put my bike on a second hand turbo.... gotta say it’s been amazing so far and really making my fitness come back fast! Keep up the good work. I know I will be! Thanks again! 👍

[@davesaunders6339]

Am a subscriber. Been looking for some new intense workouts. Thanks for that one. Wife nearly was able to collect on my life insurance policy. Loved it though.

[@bobliddle3247]

Hi guys (and girls), I'm 63 years old, I used to do a bit of running but went to seed lately. This is my second GCN 30 min workout and enjoying them very much. Due to my age I'm taking it a bit easy to start with but still putting in a lot of effort (heart rate up to 113). I still work so limited for time but I see these workouts as a good way to get the belly off. Thanks, and see you in a couple of days. Bob

[@fratpin666]

Third time doing this session, Fantastic start to my day, feeling knackered but also great, it helps me more than physically. Thank you Manon.

[@sallyireri8234]

That was a killer. Definitely one I will come back to

[@kerrydavies7578]

Working my way through the older videos now as pretty much done most of newer ones...wow that was brutal...loved it

[@jonathantwena5093]

Great HIIT session, I’m recovering from Spinal Fusion Surgery and I’ve lost a lot of my fitness, so this is superb to try and get that back. I’ve also got nerve damage to my left leg so I’m also going to do some of the strength workouts which will hopefully build some strength back into my left leg. Great workouts, keep them coming. 👍

[@peda15]

Good job. I hope your recovery has come along well

[@sparx550]

To all at GCN a massive thank you. Two years ago I was 120kg and miserable with your help and my own determination I am now under 90kg and I feel great. Love this vid and wish all at GCN all the best. Thank you again one and all again you’ve helped change my life.

[@GCNTraining]

Great job! Love to hear it, you put the work in, we just made the videos 😊 Well done!

[@titovic6316]

Thanks Man, you're the best! You made my knee pain GONE...

[@carmchikie116]

This was awesome! Hiit high intensity great sweat for weight loss ! Thank you

[@Crysnicole03]

I’m a runner but enjoy all the GCN bike workouts! This was a tough one! Blessings to you all! 💪

[@surabelafabian9781]

It was BRUTAL. Thanks Connor! Another Awesome GCN training workout.

[@Lolamaree]

Keep coming back to this one!

[@TBGG805]

Done this yesterday , one of the best workouts for a quick sesh. Great instruction throughout the full sesh 🤟👏👏👏

[@ailsacurrie2408]

Great workout. Loved the longer length ! Thanks.

[@johnhill1759]

Great session. Hard but worth the effort. Thanks.

[@Olivia-om3wc]

Fab great motivation. Feel knackered but happy.

[@BildungInteraktiv]

Brilliant session. For people like me, looking for cardiovascular workout, this is exactly the training to do. I just absolutely couldn't get my mouth open wide enough to let all this air in.

[@Dennml339]

I like it. The voice and the music has an impact, too

[@carlotacorbella7305]

It was raining and this workout replaced my outdoor ride quite successfully. Thanks!

[@belezacomrah_81]

That was a tough session! I'd like to see one of the girls lead a session too, it would be awesome!

[@lailahtarakai8944]

Agreed. Might just be me but I’d love to see Emily and Katie mic’d up and hear their input as well!

[@wilfredjoseph9535]

0

[@belezacomrah_81]

@@lailahtarakai8944 I'd like to hear their inputs too. C'mon GCN, hear us out!

[@ethansmith1046]

I agree however they are not apart of gcn they are just there to exercise they are a bit like fillers they are just there. However i feel they should at least ask them a question or two

[@belezacomrah_81]

@@ethansmith1046 If that's the case, it's even worse than I originally thought. So women are just "fillers" in these sessions? I don't feel like women are properly represented here. If GCN is a male only team (which would be fine by me), so why not hiring other male bikers as fillers? I'm baffled to see this kind of objectification of women. C'mon, we're in the 21st. century!!!!

[@arno7780]

The GCN video's really help me through this Lockdown. Thanks! Keep up the high quality vids!

[@maze9774]

This is a session I keep coming back to. Never get bored of it. It's long enough to really get into it but short enough to give it your best effort on each interval. Thanks Conor for the motivational chat too and the banter from the team.

[@joesinclair6191]

What a session! Properly knocks you over

[@brigittepentek1227]

Perfect morning workout. Tough but so worth the effort. This is my go to several times a week in the winter.

[@gruffuddabowain6589]

Smashing. Liked it a lot. Please keep it up, these sessions are and always have been saviours for mental and physical wellbeing

[@GCNTraining]

Thanks Gruffudd, appreciate your kind words and we're glad we can help you. Stay strong, happy riding and we'll all get through this :)

[@gruffuddabowain6589]

@@GCNTraining Been doing them for years, absolutely swear by them

[@clauspedersen2431]

Crazy tough session. I tried other 30 minutes sessions, but this one pulled all energy out! Highly recommended. Claus

[@kikkerXkikker]

It’s great to have you guys back in groups 👏 you kept my company during the lockdown and I now have dropped my gym cycling classes completely...it’s GCN all the way 😃 I’m glad to see that the wet hat has become a fixture of the videos...just like the effort and time graphics, the wet hat is a necessary gage for a successful session 😁

[@giuseppepeluso7108]

Hardest ever tried! Woooow so much appreciated

[@leelampard7834]

Fantastic workout best HIT ive done

[@martinbrennan1873]

I’ve been doing the GCN turbo sessions for the last month or so in light of the poor weather and this is the second time I’ve done Conor’s. It’s the toughest! I’m leaving it for at least a week or two before I attempt it again!! I imagine it’ll translate to improved performance on the road however.

[@stephenmccormack9641]

Great 😂 I'm going for a hip replacement soon , this is great for my fitness 😮😊

[@melikabaradaran4113]

Thank you. Really enjoyes thess past 30 minutes. Hope you continue your great work!

[@ldhaight1]

Yes! Thanks for a new workout. Also thanks for listening to us and adding the detailed workout description! Looking forward to many more workouts! Keep up the good work!

[@JaniseCotton]

Found it on KZbin. Loved it!

[@miekebauduin4152]

Oh,😮my, really, mondaymorning😂 Ramping up my week. Thx👍🏻

[@GCNTraining]

You're welcome 😊 great start to the week! 🙌

[@justinschultz4325]

I enjoyed this. I started with 20 minutes of weight training and ended with this 30 minute session. Well done.

[@afergusson]

That was brutal. Thanks for the workout, the words of encouragement and the well timed reminders not to stop pedaling! 🤪

[@simonvaux6546]

Great workout. Motivating trainer, and short enough to fit into a busy day. Thanks GCN team

[@ssjrose9641]

Fantastic workout! Better than many of my ifit subscription workouts!

[@paulinesanderson4332]

Great session and need your motivational chat! Brill ! Thanx

[@larrypowell2379]

Tough excellent work to start day off

[@a1rome]

Loveeee it, just what I need to keep up with quarantine and home office

[@patriciamonicadiasluna9591]

Great session! Following GCN for quite a few years now! Keep up the good work and effort! ;)

[@martinst-gelais4629]

Good training and leveling of intensity!

[@jackiepatane6379]

Love starting off the day accomplishing such an awesome workout! Feeling great after that max effort session!

[@georgeskellern1347]

Great session.Ned to involve all the participants

[@thepie4052]

Wow that was tough, thanks GCN. Can’t wait for more!

[@christianabrookstv4471]

One word… Amazing!

[@davidquigley1176]

I’m in the rest with 11 mins to go. So far, best GCN yet. Music, many short hard intervals, short recovery. Building over the session. What is in store for the last third..?

[@mirnan.toukatly5214]

Tough session, good to see a new HIIT version! But must say: Thanks for giving a shout-out for the girls, did not miss a chance! 🤷‍♀️

[@Obowada]

I love you guys loads.. the best 30 minutes work out.. thank you.

[@AB-hj8yr]

Great workout! Thx so much. Got to dig really deep to find the last few power cells at the end 🙌🏼🙏🏼

[@petegarber2537]

Loved it. Woke up late and needed a quick workout to get my week started. Thanks!

[@LifeisSk8n]

Thank you guy. Love your workouts

[@neilmartin3783]

Superb session, in bits now

[@Cajun.Yankee]

This was incredible! Absolute challenge and make you face your fears. I was down right terrified but held on, dug deep and gave maximum effort. Seeing Hank be honest with how hard it was, was a huge help! I'm basically a beginner..I've only been doing online spin classes for 2 months so I'm still a novice. I found this to so helpful and surprisingly enough, just doable!

[@anja4869]

Best workout so far💪 7.30am I'm done .... Ready for my day 😍 thank you

[@christinaherrington2190]

You and the team are so motivating and encouraging. Thank you!!

[@agachabrzyk]

One of my favourite sessions with U guys here 🎉❤

[@bobloew2175]

fantastic session. like all training you get out what you put in. Strong in mind strong in body.

[@martinhardwicke6273]

Connor is the man on these training sessions! Great job

[@stanislavvlasov6855]

Love this interval session a lot. Thank you, coaches!

[@user-di5ni6tr2s]

pregnant and it felt good to do this workout. kudos!

[@larryjones498]

Thanks for the hard work y'all put in and that y'all ask of us! My schedule changed unexpectedly, and this workout was the perfect substitute for the longer workout I had planned. Thank y'all so much for these workout videos!

[@yourcarol]

I’m from Brazil and I loved this training session! Wowwww!!!!! Feel Ready for a great day! Thanks!!!

[@monhmonhmonhmonh]

Been back on the trainer for 2 weeks and pretty chuffed I was able to make it to the end... Quality suffer fest!👍🚴‍♂️

[@kerrifitzgerald3164]

It kicked my butt! Thanks!

[@johnedmund7447]

‘Holy smokin spinner brake’ This really takes you up to the limit. Love it and even the pain. Haha

[@natalieburg8879]

Tuning in from Guatemala City!

[@pennyk556]

OMG!!!!! Really enjoyed this killer workout. 30 min duration was just right for me. I don’t think I had the energy in my legs to continue. So thumbs up!GCN you have delivered again😊👍

[@margaretburrows5993]

Thanks so much for another great session :) would love to hear more from the GCN ladies! Maybe even leading a session!?

[@stoempert]

Pretty brutal session this, i like it. For anyone with some time to spare i would suggest a slightly longer warmup and cool down. Maybe 10 mins each.

[@GCNTraining]

You can do a lot in a short space of time :)

[@ironman100561]

Added this to another GCN HiiT session - amazing. Really loved this new one. Thanks

[@kevinmcnamara983]

Great to see some new workouts. Enjoyed this one on a cold, snowy day here in Ottawa, Canada. Thanks for the session.

[@kenalmanza4590]

Awesome workout. Will do every week this winter

[@donnadorris57]

Thanks! That was a great session.

[@martingannon545]

excellent, will be adding this to my weekly workout

[@siquq]

The HIIT sessions on the new channel seem harder than the older HIIT videos. I think the decreasing rest intervals or a threshold interval at the end of the session make a big difference.

[@caitlinbullock-r4c]

Great workout! Keep the videos coming :)

[@patriciagalindo8606]

I found it great, thanks for this, you rock

[@Dereckburgess9999]

I normally do 40-60 min efforts with the GCN crew. Didn’t have time this morning so i thought I’d do an ‘ easy ‘ 30……. WRONG was I … that was brutal. Great session team thank-you for all these brilliant training videos