Quick HIIT Sprint Workout | 20 Minute Indoor Cycling Workout

Hank puts you through your paces with a super quick cycling workout, focusing on maximum power sprints. This is the perfect cycling HIIT workout to help lose weight and boost your metabolism!
00:00 - 2 mins @ 3/10 (90 rpm)
02:00 - 1 mins @ 5/10 (90 rpm)
03:00 - 0.5 mins @ 7/10 (90 rpm)
03:30 - 1 mins @ 5/10 (90 rpm)
04:30 - 2 mins @ 3/10 (90 rpm)
06:30 - 1 mins @ 6/10 (90 rpm)
07:30 - 1 mins @ 8/10 (90 rpm)
08:30 - 0.25 mins @ 10/10 (90 rpm)
08:45 - 1 mins @ 6/10 (90 rpm)
09:45 - 1 mins @ 8/10 (90 rpm)
10:45 - 0.25 mins @ 10/10 (90 rpm)
11:00 - 1 mins @ 6/10 (90 rpm)
12:00 - 1 mins @ 8/10 (90 rpm)
13:00 - 0.25 mins @ 10/10 (90 rpm)
13:15 - 2 mins @ 3/10 (90 rpm)
15:15 - 0.5 mins @ 6/10 (90 rpm)
15:45 - 0.5 mins @ 8/10 (90 rpm)
16:15 - 0.5 mins @ 10/10 (90 rpm)
16:45 - 1 mins @ 3/10 (90 rpm)
17:45 - 0.5 mins @ 6/10 (90 rpm)
18:15 - 0.5 mins @ 8/10 (90 rpm)
18:45 - 0.25 mins @ 10/10 (90 rpm)
19:00 - 1 mins @ 3/10 (90 rpm)
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Ultimate Indoor Cycling Guide 👉 gcn.eu/a2d
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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.
More workouts with GCN: gcn.eu/gcntraining
#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining
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[@GCNTraining]

Let us know how you find this workout!

[@sparx550]

A massive thank you again for this and all the fantastic training sessions. Brilliant.

[@davidquigley1176]

Fabulous again thanks Hank and team GCN. Good warm up, build and short maximums - means you can really max out on the ten out of tens. I definitely needed an extra minute crystal at the end, which I’m doing as I write! Gratitude 🙏

[@maryannvandekerckhove620]

Loved this session. Heart rate up. Legs felt really tired but awesome. Thanks so munch for theses training videos.

[@timhill3593]

A great short sesh. Thanks team :-)

[@AsAManThinks]

Hank is my favorite! Although, Hannah is way prettier! 😊

[@justinaaron1799]

Need more fat burning sessions please.

[@Mr.Prezidente]

What do you think this is?

[@justinaaron1799]

@@Mr.Prezidente I said more, nothing to do with this.

[@okpoabasiuyouko7825]

Perfect 4am workout 👌🏾 YUM

[@siamuddin797]

That was awesome after a month break

[@mattc.8887]

Hanks my boy /favorite trainer !

[@zolacrowder8455]

Such a great workout!! Thank you!

[@slavepatricklo1793]

This session really is a god-sent for people living in a big city. Appreciated so much!

[@TatianaLewinMartinezLATAM]

Awesome👏👏👏

[@suefugle9465]

Fabulous ❤ Great start to the week! Thanks team

[@samo_ammo]

Going to give this a shot ❤

[@sarahevans1150]

Love it, as always! Thank you 😊

[@scottydta]

Great quick ride! Love Hank yelling encouragement at the end!! 🔥

[@andyway554]

Now that was a good. Top session chaps. Dripping ....

[@stevefroggatt7647]

A good one!!!!

[@cathnz9726]

Oof this is a new favourite. It doesn't fly as quickly as some of the 20 min ones, but it's a great workout and I'm knackered at the end! Thanks Hank and Co!

[@marijarilkovska9170]

More of these please! ❤

[@AsAManThinks]

Agreed!

[@lizdavalos4427]

This one was amazing! My eyes are burning with sweat❤😂

[@cohesionservicesglobal]

Great session, fat burner, it flew by

[@user-dz5bi8pg5e]

Brilliant session thanks to all

[@user-pq8ru5yy1k]

Loved it. I use it for my first ride of the week to get me ready as I increase workouts throughout the week.

[@andrewclarke7526]

Great session guys, really appreciate the work 8you do to help get us fit 👍👍

[@andreabartunek8951]

Great session!

[@suziesweeney1056]

My favourite session to date! Thank you team

[@tommymc091]

Great ride as always, y’all.

[@TheMysticalMerchant]

This is one of my favorites!

[@amyflowers2435]

Great workout with Hank shouting encouragement to carry us through. And I'm still thrown when he says "lever" as an American would.

[@simonberwick6191]

Perfect session for when you’re knackered or running late. Also, a perfect ‘on holiday’ session too 🙌❤️🙏

[@user-me2qv1ju3p]

Hello from North Carolina GCN

[@skinnyguru1203]

Happy Memorial Day Weekend!!!

[@KatharineLikesCake]

Awesome, heart rate spiking! 👍

[@nothingtoseehere6677]

Whole bunch of ‘about to quit’. Zero Quit. Thanks for a great one!

[@julianrebolledo3766]

Damn! That was a tough one 👍🏽 Still trying to catch my breath! This one definitely requires a longer cool down. Thanks GCN 🙏🏽

[@DJMcCabe3]

Thank you so much for these trainings! I appreciate them and you all at GCN so very much! Can always count on these trainings for a good workout.

[@betyferrusquia3695]

Love this ❤

[@michaelgrevell7529]

Mike from the US. Thanks for an awesome morning ride. Definitely will be doing this session on multiple occasions.

[@AsAManThinks]

Damn Aussies! Kick my ass in the US!! Thanks, folks. 😅

[@janty962]

Done it. Omg it was so hard!😂but love the HIIT and sprint today❤🎉😊👍

[@janty962]

By the way, i done 1 hour burning 1,000 calory on boxing exercise. I wonder if i can do same on bike for 1 hour HIIT sprint on bike?

[@DJMcCabe3]

Short and effective!

[@chloecollins8587]

My favorite sessions for ages!

[@bongohuggy]

Smashed it❤what a fab session. Thankyou Hank and the GCN team. Awesome 😅

[@billbucks1665]

Nice one thanks

[@janaynalima6285]

Excelente aula!!

[@boochard6360]

Got on the spin bike with the intention of loosening the legs after a hyrox yesterday and found this! Loved it. Great recovery ride

[@maryo.1448]

Very Appreciated Thank You for Your Videos!!!! I have been doing your bike workouts for two years already and i have lost 100lbs. I have been on them since day 1. Keep Strong!!!

[@hansleibbrandt706]

Excellent morning session. 🇨🇱

[@sarahwhiting325]

Fabulous 🥵

[@karenskingley6939]

Enjoyed the session. Thanks Hank and team ❤

[@michellesimiana9410]

Love it ❤ Fantastic way to start my day

[@user-uv6br9go2i]

Thanks, top quality

[@ChowMeinLover805]

Thank you, Hank! Long time no see!

[@djdaveflack5179]

On that dinner plate !

[@katherinechiarello5967]

This was great. But I’m really missing some new training sessions. Hopefully y’all are back in the studio soon!

[@lucianoalves2620]

Treina brutal para começar a semana 😅

[@adamusprech6993]

Great sweat, thanks from canada , eh!😅

[@JDWLondon]

More like this please… S.I.T training - max effort 30 ishmins please

[@evachafeh9658]

That session..woo 😮‍💨 Might be tougher than the sessions with Manon 😂

[@samanthahoward5053]

Doesn't get easier!! Thanks team

[@drumbassclassics953]

Ouch ❤😂

[@ghaffar23]

New Hank video??!! I'm on it.

[@lulz1978]

Ahh yeah

[@lisambonacquisti4378]

Some of us in the US are on trainers 😊

[@alika5771]

Can you do more one hour workout vids please!

[@MrSmid888]

18:54 *break ya trainer* 😂😂 f cough hanky!! I nearly fell off the bike laughing!! Geezer at end I think my red blood cells forgot what to do 😂😂😂

[@MrSmid888]

Good energy Hank. Cheers 🎉

[@MrSmid888]

Yes sir 🎉

[@MrSmid888]

Cheers Hanky, cracking

[@MrSmid888]

F king hell I’m back for more!! 43 soon! Cmon!!

[@MrSmid888]

I’m back after. 3 weeks of beer wine and nothing!!! Wow. ❤

[@rafaelsibajazepeda1219]

🦵 🔥

[@wakaluli]

Brother, unless i misheard,im not sure legs are supposed to be lactating 😅

[@verocadieux]

Need more 60min sessions…or even some 75min sessions!

[@henningwaitz4498]

🫡

[@arcangel7097]

Tough🎉😅😅

[@vaughnknox-leet8018]

Great session but I may have got dropped.

[@rebeccalangdon733]

👏

[@rebeccatran6266]

Hank: “We love you. We’re backing you. And we’re here for you” 🥹🫶