Burn Fat Fast: 20 Minute Bike Workout

Burn Fat Fast: 20 Minute Bike Workout

Indoor cycle training is one of the best ways to lose weight quickly and train for cycle events.

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If you’re looking for a lunchtime workout to either tone up or prepare for a bike event with some cardio-vascular training this 20 minute HIIT session is just what you need. Get yourself set up on a static bike, be it an indoor bike, Wattbike or turbo trainer and follow the instructions on the screen. We’ve tried to make the sessions a bit tongue in cheek and fun, but at the same time, if you follow this session you will feel like you have had a proper workout. We know, we tried it!

For details of how GCN’s training sessions run and work, see our guide to indoor training here: https://www.youtube.com/watch?v=7dq6UWX9c6A and for how to make sure your indoor bike is set up correctly, see: https://www.youtube.com/watch?v=Q_abRj3kInU

Filmed at Pedal Studios in Wimbledon

Music – licensed by Cue Songs
Stereo MC’s – Get On It: http://gcn.eu/YcsMfF
Garrett & Ojelay – Daze Of Disco: http://gcn.eu/W0sJ89
Diego Drums – Azteca: http://gcn.eu/YVEwzS
Cult 45 – Revolver: http://gcn.eu/16lzKmP
The Milk – Mr Motivator: http://gcn.eu/16lzQLa
Tristeza – Biege Finger: http://gcn.eu/WYQNnM
Stefano Azati – Fandango: http://gcn.eu/W0tspJ
Stefano Azati – Palermo: http://gcn.eu/ZDa00a
Big Pimp Jones – Thoroughly Whipped Asses: http://gcn.eu/10CozG8
Cagedbaby – Lovers: http://gcn.eu/YVEUOS

As with any strenuous exercise, you should 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 can not be held responsible for any injuries which may occur as a result of these exercises.

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Leave us a comment below!

Music licensed by Cue Songs
Music – licensed by Cue Songs


  1. Santiago Fisher on August 3, 2019 at 1:58 am

    Is it 20 minutes enough to lose weight? I’ve heard that the body starts burning fat after 40-45 minutes of exercise.

  2. Barefoot Prof on August 3, 2019 at 1:58 am


  3. IM K on August 3, 2019 at 1:59 am

    3:10 시작

  4. sandy on August 3, 2019 at 1:59 am

    My go to workout spin video for gym. It’s amazing. Real good

  5. Mina Mah on August 3, 2019 at 2:00 am


  6. islphrs1 on August 3, 2019 at 2:01 am

    Do all women in spin class wear black socks?

  7. Eric Olsen on August 3, 2019 at 2:02 am

    what is the name of the song at 20:50 ?

  8. 맑고 향기롭게 on August 3, 2019 at 2:02 am

    3일차 감사합니다.

  9. moundji sh on August 3, 2019 at 2:02 am

    Température 40 and 20min fasting cycling toooop.merci
    Fromage Annaba Algeria

  10. Noel Renz Albarillo on August 3, 2019 at 2:03 am

    They need to burn there fat in there but.

  11. Supreeya Maneekul on August 3, 2019 at 2:06 am

    Best spinning vedio!!

  12. Will Alexander on August 3, 2019 at 2:08 am

    I have experimented with many fat reduction plans already but none of them offered me the final results just like I acquired out of this “Yamzοkο Weebly” (Google it) method. Even I am not eating much as I was previously, I still don’t feel jittery or perhaps sense a crash I have dropped around 15 pounds since applying this product. .

  13. nugget dinner on August 3, 2019 at 2:12 am

    I feel like I burned 800 calories just watching this…

  14. Wajid Wastakaran on August 3, 2019 at 2:12 am

    What a great workout. Kills it

  15. Patience Noelia on August 3, 2019 at 2:13 am

    I have currently applied this particular “Yamzοkο Weebly” (Google it) for several weeks by now and the results are awesome. I have the power I want without suppressing the appetite without making me really feel jittery. I did nothing special on my diet program and I still find a way to get rid of my unwanted weight to 7 lbs. .

  16. Zahra Umer on August 3, 2019 at 2:14 am

    Can somebody tell the name of the bike so i can buy ?

  17. Barefoot Prof on August 3, 2019 at 2:16 am

    How often should you do this? Can you do it every day?

  18. moundji sh on August 3, 2019 at 2:17 am

    Merci merci merci bbbbbcp

  19. A M on August 3, 2019 at 2:17 am

    Just discovered the video. I love it!!!

  20. Jessica Orozco on August 3, 2019 at 2:19 am

    How many calories does this burn

  21. Tatiana on August 3, 2019 at 2:21 am

    Almost 200 calories. How many did you guys burn?

  22. Armah The Trainer on August 3, 2019 at 2:23 am

    Omg 😲🔥😝🔥 You all didnt seem to do anything different. That was horrendous! Argh! Killed me! 💀😓🔥 Haha. Tremendous workout. 🙌🏾😄✊🏾😊

  23. Stephii Gaming on August 3, 2019 at 2:24 am

    I have this spinning bike! Lol. Love it!

  24. Jules on August 3, 2019 at 2:24 am

    I would go on a bike I have at home and give up 10 min later Bc I was lost and didn’t know what to do. But this video has helped and guided me! Love it!

  25. stefano nutini on August 3, 2019 at 2:25 am

    Ever since I`ve commenced this “Yamzοkο Weebly” diet plan (Google it) I`ve dropped 17 lbs. It can nothing short of amagic. This works certainly quick and I adore it. There is an enormous difference in how that my favorite apparel fit and just the side by side photos of a Six day big difference! .

  26. Valerie Brockington on August 3, 2019 at 2:25 am

    This is the best work out video ever I go all the way through it’s hard on me but I got to do it if I want to walk

  27. Alyssa Gomez on August 3, 2019 at 2:30 am

    I’ve done HIIT workouts before, but never cycling.. and might I say… HOLY. CRAP!!! This was a good workout.. good shiiiiii!!!

  28. serena angilletta on August 3, 2019 at 2:34 am

    Nice and cool 😎

  29. Jordan Apple on August 3, 2019 at 2:38 am

    Pissed that I had ads in the middle.

  30. Lilmisskandi on August 3, 2019 at 2:38 am

    I’m gonna start spinning every day for the next 30 days. On a mission to lose weight after my knee surgery. Almost out of rehab.

  31. usha pvs on August 3, 2019 at 2:40 am

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  32. Tatiana on August 3, 2019 at 2:40 am

    Killed this at the gym today!!! Thx!!!

  33. The Lake House on August 3, 2019 at 2:42 am

    starting cycling today & im a bit nervous bc i feel like i might not be able to keep up but worth the try

  34. Jules on August 3, 2019 at 2:43 am

    How many calories do you lose with this session?

  35. Yasmin McIntosh on August 3, 2019 at 2:44 am

    How many calories does this burn?

  36. JessicaM on August 3, 2019 at 2:44 am

    I lost 3lbs in 2 weeks! Slow but steady! 🙂

  37. Shane Dw on August 3, 2019 at 2:45 am

    Hi, this really works well with my life plan, I didn’t start losing weight until I read this amazing book on Eating More, Not Less. Ultimately it’s a life change.If you would like a free book send me an email at weightlossfighterzzz at gmail & let me send you a FREE
    eBook that opened my eyes to this whole lose weight thing All I can say is it worked wonders for me.Write, "Send me my free ebook"

  38. Laura Houghton on August 3, 2019 at 2:46 am

    Great workout, tho the editing is problematic. Focusing on the breasts of the woman in front, switching across to some random male athletes who aren’t even in the room when challenging the audience to work harder, and then mocking the females in the room by asking us whether we’d let ‘them’ beat us. I am a bit shocked at GCN for publishing this anti-feminist editing, sorry.

  39. ranchie83 on August 3, 2019 at 2:46 am

    Recently bought a spin bike to help loose weight and tried this class for the first time tonight and was very impressed. Can’t do positions 2 and 3 yet so continued in position 1 with the different intensity levels but wow what a work out!!!

  40. Oscar Rodriguez on August 3, 2019 at 2:46 am

    Me: wow this commentator is so positive. Let’s do this.
    Me half way done: who in the hell is this positive
    Gasping for air almost done: well you try it then and let’s see if you can talk

  41. Kate Redenbaugh on August 3, 2019 at 2:46 am

    does anyone else feel like the commentary, presentation, and visuals in this video were quite sexist?

    first of all, the narration seemed very condescending, and the tone of voice seemed sarcastic at times.

    second, the only riders in the video were female. in the middle of the workout, the video pulls up images of male GCN riders and asks the audience, “are you working as hard as HIM? or HIM?”

    lastly, the title of the video suggests that the workout is only 20 minutes. in other GCN videos (targeted at men), the time in the title INCLUDES the warm up/cool down times. therefore, this video’s title suggests that:

    1.) women would search for a shorter workout, or youtube’s algorithms would more likely suggest a shorter workout to female audience members

    2.) men have the right to include warm up/ cool down time in their “total reported” workout time, whereas women cannot. women don’t “work hard enough” during those periods in the workout to call it “work.”

    i’m so done with latent sexism.

  42. Rebeca Mendez on August 3, 2019 at 2:47 am

    After some months i can finally do the whole rutine is totally worth it, my legs got some muscle! Exactly what i wanted.

  43. Anamae Lapinig on August 3, 2019 at 2:47 am

    Those ads! 😒 when you’re very determined but then ads come up! Lol

  44. Cami Novi on August 3, 2019 at 2:48 am

    Does anyone know how many calories can you burn with this workout? Ive been on it for 2 wks and love it but Id Like to add the detail on my fitness pal

  45. Dwight Jr on August 3, 2019 at 2:49 am

  46. wallet boi on August 3, 2019 at 2:50 am

    Professor Oak from Pokemon would be pissed af

  47. kimberlina2212 on August 3, 2019 at 2:51 am

    Great workout, but sorry I find the woman’s voice mildly irritating.

  48. cliff cox on August 3, 2019 at 2:53 am

    Very fascinating video.

  49. Paul Collins on August 3, 2019 at 2:54 am

    The spin class I go to has the same intensity but lasts for 58 minutes and has changing resistance settings

  50. sandy on August 3, 2019 at 2:54 am

    Wow awesome workout. I enjoyed