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HIIT Indoor Cycling Workout | 30 Minute Intervals: Fitness Training

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James leads another 30 minute cycling workout, which will get you fit fast. This interval session is perfect for burning fat and building your 30 second max effort. Make sure you warm up properly, have enough water to drink and get sprinting. You can use a road bike on a turbo trainer, on the rollers or an indoor bike.
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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.
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Опубликовано:

1 дек 2019

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Комментарии : 1,4 тыс.

@suzanaskinner5156 4 года назад

This is by far the best training videos for indoor cycling. No annoying music. Simple and positive directions with no yelling.

@NyabUk Год назад

That piece of pink paper you see flying about at 23:16 is actually my soul leaving my body. Love this workout.

@RegalRayne Год назад

Funny that you payed attention to that. I was in to much pain to notice.

@RegalRayne Год назад

@we explorere bro just shut up

@selle.x3002 Год назад

I did this workout a 100 times, never saw that paper tho 🤣

@NyabUk 4 месяца назад

I’ve been doing this workout and variations of it since it was released, I know most of the ride leader’s words, never mind the pink piece of paper!

@cindynell-roberts5371 4 месяца назад

I’m just gonna

@kmt8528 10 месяцев назад

Decided to do it for 30 days. So far, so good ! Thank you for sharing this workout ! Day 1 - ✅ 58.90kg Day 2 - ✅ Day 3 - ✅ Day 4 - ✅ Day 5 - ✅ Day 6 - ✅ Day 7 - ✅ Day 8 - ✅ - 09/18/23 Day 9 - ✅ Day 10 - ✅ - 56.45 Day 11 - ✅ Day 12 - ✅ Day 13 - ✅ 09/24/23 Day 14 - ✅ Day 15 - ✅ Day 16 - ✅ Day 17 - ✅ Day 18 - ✅ Day 19 - ✅ Day 20 - ✅ Day 21 - ✅ Day 22 - ✅ Day 23 - ✅ Day 24 - ✅ Day 25 - ✅ Day 26 - ✅ Day 27 - ✅ Day 28 - ✅ Day 29 - ✅ Day 30 - ✅ - 10/30/23 My current weight is 53.25 kg, and I didn't follow any strict diet. I could still eat whatever I wanted. I've also lost two inches around my waistline and an inch around my upper legs.

@Halidgkts 10 месяцев назад

What is your current weight?

@jg36633 9 месяцев назад

keep it going!

@love1orhate1boxingnewsupda61 9 месяцев назад

Respect what your doing but you need rest days maybe take off every sunday just a tip

@kmt8528 9 месяцев назад

Thanks ! Actually, I only do 4-5 times a week ☺

@beckygonzalez4048 9 месяцев назад

👏🏼👏🏼👏🏼👏🏼

@NeonVisual 2 года назад

I started doing this a few times a week a month ago to get my fitness level up and to shift some weight and it was hard work. Now I do the entire thing twice in a row, 6 days a week. 700 calories burned in just under 1 hour. Not too shabby.

@basil1457 2 года назад

I'm buying this next month. Any muscle growth one should expect?

@DJ_TRON 2 года назад

@@basil1457 With this much cardio, don't expect much muscle.

@vog- 2 года назад

@@DJ_TRON chill, they can still implement weight training and eat back most of the calories from cardio.

@ellenesehendricks4345 Год назад

Woow

@nathanmarineau3993 Год назад

Twice in row? That's pretty impressive!

@yuhanazan1 3 года назад

I'm 58. Loved cycling and used to cycle a lot when I was young. Today is my first time joining this session. Feeling motivated to cycle everyday again now. Thank you so much James and friends..love it

@robertgnicholson61 2 года назад

Same here! Motivational. Thank you GCN’s

@judithelizabeth9295 8 месяцев назад

My Peloton app is making me upgrade after using the app for 26 weeks in a row.(in order to continue). It's ridiculous! am so happy I found you guys! Canceling my Peloton app. No more watching instructors dancing and cursing. Just pure fitness. Thank you!

@ooxxini Месяц назад

Still Riiding in 2024 ❤

@intersandy 10 дней назад

Same here 🤝🏻

@juanarcos4902 10 дней назад

This is great. I will try it tomorrow morning. Time to take cycling to the next level. Thanks 👍🏼 😊

@FraudFrog 4 года назад

Love this workout. It's quickly paced so thirty minutes just flies by and it works me hard which is just what I need! Love that there are no ads.

@lorrainesidonie7946 11 месяцев назад

Absolutely love this workout. Also love when James makes a mistake and says 3 more efforts left, when it is in fact 2 more. That’s my motivation! 😂

@Matt18880 10 месяцев назад

Aaaaand we're done!

@rosadeen6756 3 года назад

These is my 3rd day in a row doing these workout twice a day, I'm a diabetic taking meds that never help me to control my sugar levels first time I did it my level went from 280 to a 95 and I been maintaining it, feel so good to keep it under control, thank you for these video wit no ID'S You save my life. God Bless you.

@BlauveltBurns 20 дней назад

I’m a beginner…this was gnarly x

@rosadeen6756 3 года назад

11 days and counting # 💯% regaining my health. Sugar level under control.

@cschua06 3 года назад

This is my favorite! No standing, gets your heart pumping just nice! Thank you gcn!

@gcn 3 года назад

Thanks Hazel, great to hear you enjoy it!

@JDWLondon Месяц назад

Just found this - the best - do new ones pleeeeease like this! Short sharp intervals .. excellent thank you!!🙏

@paulrainier-pope8262 4 года назад

Through this lockdown, I am supremely grateful to your RU-vid sessions. We are not allowed to leave our homes and apartments. Great Session James.

@charliewakefield612 2 года назад

Got home from work late having missed my run, so decided to Google a 30 minute spin workout. Chose this one and did not regret it! Absolutely perfect, brilliant instructions, video incredibly well made and a massively motivating ride leader. Will be coming back regularly for more of this, thank you so much!! 👍😁

@leojaffer1763 4 года назад

By far the best at-home RPM training video. The instructor is awesome and the program intense!!

@gcn 4 года назад

Glad you liked it!

@beyondview 2 месяца назад

Multiple people in different camera angles distracting. I like it when it's only on one person

@gemmamcclelland288 4 года назад

Loved this James! “Spin those legs off”😂 forgot how good this one was! A great start to my day!

@stuartstark9831 5 месяцев назад

First time ever in class on a spin bike. Kept telling myself “this next interval is my last one”. Next thing I knew I finished the cool down! Thanks guys 30:00

@jordyd8916 4 года назад

Great episode again, love the summary in the beginning. That works great for selecting a training. Making another request for a longer session again though. 70-80min would be cool. But still, good to see more material.

@JANETSW12 4 года назад

Trying to get back into exercise after slowly losing the plot since lockdown! This 30 mins is great because you feel like you're making a start, are doing something at last, and because it's 30 mins it feels totallyy achievable when starting back! Thanks GCN!!

@sophiejung8866 4 года назад

Amazing!!!!! thank you for sharing. Love the music, and your energy

@armahthetrainer 4 года назад

Definitely one of my favorite workouts from GCN. 👏🏾 Even through it's spring time and the weather is nice. I really see improvements when I do these indoor rides. Thanks. 💪🏾

@amaiasuarez3623 4 года назад

Thanks about the routine. I'm in Spain, at home because of the Covid-19. This hiit is very helpfull to burn all the stress of the situation. Cheers!!

@santiba774 4 года назад

AMAIA SUAREZ me too! Take care mate!

@chuncho007 4 года назад

AMAIA SUAREZ chile, same thing!

@thehugoalexander 4 года назад

Same here, in Ukraine ))

@amaiasuarez3623 4 года назад

Take care!!!

@charlesfahlstrom9542 4 года назад

California, same!

@nancyosborne-webb646 11 месяцев назад

We tackled assembling the bike as a family project. ru-vid.comUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.

@johnpoli8427 3 года назад

This is so good! I'm always coming back to this session! Thanks GCN crew

@toorannashir2013 3 года назад

I have now moved to the GCN 30-min workout. It is my 4th week. I find really hard work but guarantees every drop of the salty sweat afterwards.Thank you GCN. You are all amazing.

@toastiefilms 4 года назад

So good to see new material! Hope we get to see Emma Pooley lead some of these sessions. Well done James was awesome

@dankmemes4313 4 года назад

Thank you so much for saving me during these dreadful bushfires here in NSW Australia. Unable to get out to ride because of smoke hazard these awesome workouts are keeping me fit and sane!!!

@elirei4442 4 года назад

This is by far my favourite workout. Ive been doing it every day this week. Thank you so much!!

@NigelHarperPhoto Год назад

I've been doing this one at least 3 times a week over winter usually in the morning before breakfast and it's been brilliant! I'm feeling so much stronger on the bike and looking forward to getting out on the road when spring eventually happens! Fantastic GCN👍👍👍

@stephjose9401 2 года назад

Pain face the entire time haha. Trying to loose that last 5 lbs and get my postpartum body back in shape. Thank you!! Great job everyone 👏

@Lala_monzz Год назад

OMG same! i was 114lbs before pregnancy. I’m 7 months postpartum and i’m 140lbs, need to lose that extra weight. It’s making me feel ugly 😅

@KingKongFingerJoints Год назад

@@Lala_monzz damn 114 pounds id be happy gaining but that’s my preference lol

@blinkzen5296 7 месяцев назад

That’s why I don’t want kids 😭

@eh-sp9mg 4 года назад

I got a spin bike for christmas and tried this workout today and boy oh boy did i sweat but hell i feel good !!!!

@itMalvin 4 года назад

Oh u feeling good? Like i should or not?

@Thinker9999 4 года назад

I want to say thank you to all of you from my heart , this is the only type of high intensity exercise that works for my depression Brain fog

@jarrettpierce5626 4 года назад

this and jiu jitsu work very well

@nancychristopher6523 Год назад

Thanks so much for these trainings. They have become my daily work out videos. And for sure, I'm more fitter and have lost weight too

@deborahcarlon4548 4 года назад

Thank you for these videos! Perfect for these times:)

@msmith4096 3 года назад

Discovered this today! What a blessing during this COVID lockdown. I have an upright bike rather than a spin and I was still able to do this. Terrific! Canada loves you...!

@ketoacid3393 16 часов назад

Found this today as I'm finding my way back to fitness and quite enjoyed it. One thing that would have been helpful for me is reminding me to push through the legs/ general ergonomics.

@pilateswithteresa6196 4 года назад

Thank you - good to have this - great motivation James. Also as someone else mentioned brilliant not to have adverts in between, keeps it flowing.

@jackyl6449 4 года назад

Loved this session. Fun and high energy. I was smiling the whole time.

@garethhaddon3876 3 месяца назад

This workout got me through the COVID lockdowns four years ago, and I'm back today for more fun and hard work. 😅

@kevsan4850 4 года назад

Wow! I have noticed that doing this workout four times a week has made my quads better and massive! Love this!!

@jackiepatane6379 2 года назад

Whew!!! That was a tough one, but I know I'm gonna feel great for the rest of the day!!!

@jamesbee2006 Год назад

It translates to being in a good mood all day for me

@timlangridge7862 4 года назад

We need more of these training sessions, now that GCN is my ride to work.

@norasardar 2 года назад

Thank you, I love this session for my cardio !! Love the sweat!

@bennyarumugam8159 Год назад

I love GCN . I have been doing the 30 minute Hiit. With James. Since 2022. Awesome. Thank you GCN

@ernbie26 4 года назад

Thank you! This helped me burn stress and energy from quarantine in NYC.

@LM-ub3jk 4 года назад

Thank you so much 🙏🏽 During this crisis this session really came thru!!! Greetings from LA

@vinayrk29 3 года назад

Trainer energy was so contagious. Stated till end and got that good feeling.

@oscargalvez7 3 года назад

I love Global Cyclyn Network spin classes. The production and the structure of the classes make them my favorite. This especially was killer!!! I dreaded every next 30 seconds!

@mafediaz9941 3 года назад

Very helpful, thank you, I enjoy that I don’t feel lonely while doing the exercises since many of you are there doing it with me :)

@doyourawesome4116 Год назад

Just did this for the first time without any training in months and I almost fainted. I was so embarrassed to have people watch me but I was struggling to keep my eyes open. Can’t wait to try again tomorrow and see how it goes haha

@earlware1934 Год назад

😂😂😂 Fainted. I gotta try this.

@79Satd 3 года назад

Great work out!!! I have been alternating the GCN FTP and HIIT workouts and found myself in my own private little world of suffering . My gains are showing on club/ team training rides and improving leaps and bounds. Thank you

@JaxFit12 Год назад

Had to get a quick indoor 30 going today. This is always a great go to. Thank you GCN for posting these workouts.

@R.Gresco 4 года назад

Thank you GCN from the US!

@hellorunescape111 4 года назад

Thanks for making the winter training so much more enjoyable!

@gcn 4 года назад

Glad you enjoyed the training video!

@jayneeladanny-lacharmante3774 3 года назад

I do it everyday and 30 mins zumba sessuons for beginners. I just love it!!!!! Thank you GCN

@toorannashir2013 5 месяцев назад

Still enjoying and benefiting from this session❤

@yuliagusarova6892 Год назад

This is my fav!!! Amazing 😊 thank you soooo

@jrdetka 4 года назад

James, where is the hat! "The sign of a good workout is a sweat filled hat!" Loved the workout. Great job! Looking forward to many more.

@Lia_Bloom 4 года назад

The floor is lava! Super fun and sweaty ride! Thanks a lot, James!!!

@laurena9172 4 года назад

Well, I feel like I've had a workout that's for sure. Great training while I'm waiting for the new bike to be delivered - thank you!

@davidharrold9189 Год назад

Did it this morning. It was great!

@fishbone2402002 3 года назад

Hardest, shortest but the most satisfying 30 mins of workout. Thanks!

@bobthehuntsman1548 4 года назад

Excellent workout! Thanks for the tempo and guidance.

@josephwilcox5815 11 месяцев назад

These workouts were huge in helping me get ready for my first triathlon. Thank you GCN for putting these on. I felt really strong on my ride.

@johnmcmorris4035 Год назад

This must be the fifth time I've performed this and James getting the last sprint mixed up to the second last sprint always gets me.

@carlosalfaro2429 3 года назад

U are the best I’m sweeting a lot from 204 lbs to 193.5 in 3 weeks

@Kezinch99 3 года назад

Are you also dieting?

@MelodyLacey 4 года назад

All of the GCN workouts are awesome and I rely on them to keep my in shape when I'm not out on the road.

@kassandrapantoja4453 3 года назад

Never fails! I always break a sweat and I looooovvveeee it! Thank you!

@paulandrew597 4 года назад

Great session completing daily, sometimes twice a day with a rest day once a week. Great stuff

@santiagoribeiro4187 11 месяцев назад

Spent about 500 miles on it and so far so good. ru-vid.comUgkxMesz3KOGEmwmvyKQfLfrRSUXLFzfVHZA Pros:1. Very light2. Solid quality build3. Fast delivery: It arrived 5 weeks earlier than expected.4. Easy assemblyJust a few cons but nothing major:1. Cheap tin tubes and had flat on first day... but not a big deal. I replaced the tubes.2. Seat is a bit uncomfortable but that's pretty much the same situation with most bikes.3. Seat post is a bit long/high for a smaller size 48 bike - had to saw 2 inch off to fit properly. The lowest setting is too high. The post locking system does not seem to hold well (perhaps because I saw 2 inch off).4. wheels are not tubeless compatible (from what I can tell)

@EveraldNeilForChrist Год назад

Canceled my Peloton membership and enjoying your free sessions. Thanks

@moussksa 2 года назад

Great session, no need to be sorry about your sweating ..this is in fact our motivation to keep up and sync with u..I feel sharing the same intensity.. Million thanks 😊

@leebee1911 4 года назад

This is my favourite one, I'm doing it 4 times a week to get wedding fit!!

@ChrissieGregory 4 года назад

Fantastic HIIT workout during lockdown. Thanks guys my life saviours 🚴‍♀️🚴‍♀️

@Vendzor 4 года назад

@S O 0010 You are correct. Those are rookie numbers. Gotta fill in every hour of the day with intervals of HIIT. I have reduced my weight so much that I am nothing more than a shriveled piece of muscle and bone. Fat is no more, I have eradicated it from my body. Vascularity is my life goal. My diet consists of nothing but iceberg lettuce and water. Once every blue moon, I will "splurge" with a 10^-5 mL droplet of lite ranch on my lettuce, but only after watching HIIT videos for at least 180 hours prior. I do intermittent fasting, alternative day, extended and OMAD. This gentleman's voice has been ingrained into my head, I see all these people on my dreams on a nightly basis. I don't listen to music, I blast this channel on my speakers. My family has distanced themselves from me -- friends are non-existent. I just keep on going, drinking water at the cues and dripping sweat until I faint. My studio apartment is filled with the aroma of sweat. I am living my best life, and so should you.

@krishpatel703 4 года назад

@vendzor why waste your time write that😂😂

@Vendzor 4 года назад

@@krishpatel703 You couldn't be more correct, Mr. Patel. I'm right in the middle of the rest period, I should be utilizing all of my efforts to prepare myself for the next effort. Since I last made this comment, I have purchased a modern stationary bike at Academy. I cleared the shelves for electrolytes and BCAAs, I am good to go. Would you believe it? I actually went all-out for my cheat meal yesterday. For once in my life, I had some full-fat ranch with my lettuce. Boy, what an indulgence that was! I must've put on at least fifteen pounds from it. This is why I continue to worship GCN.

@kamokak3799 3 года назад

Vendzor lmao

@xtra9996 4 года назад

I'm just about to do my own indoor training session but decided to sit on the couch watching you guys and gals suffering while hoping it has some effect on my fitness. :)

@tessyibeh7215 4 года назад

😆😝😝

@tosheacollier2039 4 года назад

OMG🤣🤣🤣

@ErikaDiaz-ow7iv 4 года назад

Xtra999 😂

@krishpatel703 4 года назад

U lazy soab😂

@azrulshahreen 3 года назад

wow! This is totally different compared to GCN 20min HIIT cardio/fat burning workout I did 2 days ago. Can feel the difference taking on GCN 20-30min training session consistently. Thanks James & GCN team.

@davelincoln2551 3 года назад

Great workout. I've put this one into my weekly schedule! Keep up the good work.

@minzou7622 4 года назад

I died during this but the effort was really worth it.

@marcusm6895 3 года назад

Does that mean your ghosting us

@carepol7946 Год назад

Big thanks to this video! Started doing this when i weighed 115kgs now i'm down to 80kgs, 15 more to go to reach my goal weight.

@fatimazahramoukhbir9382 11 месяцев назад

How much time it took you to lose it ?

@olaoluogunyemi 2 года назад

Great interval training! I do this on the assault bike, so I definitely feel the burn! 🔥💪🏾

@C.L365 4 года назад

Cheers guys, well needed in this turbulent time. Stay safe, be strong. 🙏🏻

@jenniferwatson914 4 года назад

I'm from the UK and uve been doing this spin hit for a good few month now 🙂! With the schools and gyms closed I've found this very helpful to fit in on a morning before my kids wake up or even on a night when they're in bed. Half hour is just perfect! Really enjoy this. Thankyou 😁!

@hanahyun6975 4 года назад

I couldn’t do any training last 4 months due to plantar fascia. I’m so glad that I did my first work out with you guys!! Big thank you to all!! Xo

@janty962 3 года назад

Love it! I always watchs you guys when i have my bike exercise! Keep up the good work🤗🙏

@gilmarbomfim8899 2 года назад

Thank you for this train! I do it all week and I'm going very well!

@l.e.5543 4 года назад

James and Simon are my absolute favorite!!!! They are funny and keep you motivated. Great people, great workout! Please add more videos of these guys!

@imhuruhara 4 года назад

Thank you James. With Movement Control Order in place due to COVID-19, best thing to do besides mindless surfing or netflixing! More please!!!

@stephalotisbecaustis1607 6 месяцев назад

Thank you Devi for these beautiful practices!

@zeilabovero3487 2 года назад

Thank you for the 30 minute workout. I love it.

@George_Parker 3 года назад

Thanks James, hannah, Simon, Lucy, Chris , Milan and Emily for pushing me through this and finishing strong. 😀🤟

@GatorCharlotte 3 года назад

I find this session extremely effective and James keeps everyone engaged throughout. I feel doing this every other day is too short for leg muscles to recover. Curious what the expert recommendation is for ideal frequency

@xgnmenace1066 Год назад

this one was a great start to indoor instruction. intervals were spread well the burn was real. i enjoyed it

@jakehart4840 3 года назад

Love the workout, feeling positive and pumped during this lockdown

@ashtonpratt9917 4 года назад

This was one of the best 30 minutes workout I have ever had. Thank you.

@treatpeoplewithkindness9623 Год назад

I’ve been having a lot of work recently and I have and inside bike. This was the ideal 30 minute workout that I needed in my day. Thank you so much ❤

@abou9177 Год назад

I use this for every workout. Thanks for the content !

@rafaelaraujoguimaraes7111 4 года назад

Thanks for the workout!! Really enjoyed it. Keep posting more contents like this. Cheers from Brazil!!

@Solmom03 4 года назад

Bout to start this tomorrow! Excited to see where I’ll be at the end of July and beyond‼️ Edit**Day 1 down. Thought I wasn’t gonna make it. Did cheat at the very end during the cool down cause I couldn’t take the seat anymore but I stretched!