30 Minute High Cadence HIIT Indoor Cycling Cardio Workout | Lose Weight Fast
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- Опубликовано: 3 янв 2021
- 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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Спорт
My FAVORITE SESSION!
It was BRUTAL. Thanks Connor! Another Awesome GCN training workout.
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.
Totally agree
Yip. I thought the same
Yup
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…….
Love to hear it Brian! Keep up the good work 💪
Brutal (good) session 💪🥵. Consistent verbal cues from the instructor. No ads. I’ll be coming back here
Fab session. Thank you 👍😍 from Leeds!!
Love this! Found with a search for intervals on RUclips
Fantastic workout! Better than many of my ifit subscription workouts!
brilliant! this is more of the quality we want!! thanks guys! next time 40 min?
Working on it!
@@GCNTraining great to hear! I really enjoy the recent 40-min workouts and look forward to some new ones!
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!
Added this to another GCN HiiT session - amazing. Really loved this new one. Thanks
The GCN video's really help me through this Lockdown. Thanks! Keep up the high quality vids!
Great workout. Loved the longer length ! Thanks.
Wow that was tough, thanks GCN. Can’t wait for more!
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 😁
You and the team are so motivating and encouraging. Thank you!!
Thank you guy. Love your workouts
Loved it. Woke up late and needed a quick workout to get my week started. Thanks!
Love this interval session a lot. Thank you, coaches!
Loving the 30 min HIIT sessions!💕❤💕
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!
Great session! Following GCN for quite a few years now! Keep up the good work and effort! ;)
Great workout. Motivating trainer, and short enough to fit into a busy day. Thanks GCN team
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.
Third time doing this session, Fantastic start to my day, feeling knackered but also great, it helps me more than physically. Thank you Manon.
Great to see some new workouts. Enjoyed this one on a cold, snowy day here in Ottawa, Canada. Thanks for the session.
I love you guys loads.. the best 30 minutes work out.. thank you.
Great ride ⚡️Thanks!
Love starting off the day accomplishing such an awesome workout! Feeling great after that max effort session!
Spectacular! Thanks
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💪💪💪
Superb session, in bits now
Good training and leveling of intensity!
Loved the video. Thank you!
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.
Loveeee it, just what I need to keep up with quarantine and home office
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.
Great session. Hard but worth the effort. Thanks.
Love this session
Thank you. Really enjoyes thess past 30 minutes. Hope you continue your great work!
That was brutal. Thanks for the workout, the words of encouragement and the well timed reminders not to stop pedaling! 🤪
Working my way through the older videos now as pretty much done most of newer ones...wow that was brutal...loved it
Great workout! Thx so much. Got to dig really deep to find the last few power cells at the end 🙌🏼🙏🏼
Tough excellent work to start day off
Best workout so far💪 7.30am I'm done .... Ready for my day 😍 thank you
New to GCN, but old hand at indoor cycling. Fantastic session great atmosphere and a distinct lack of cringe! Love it.
Thanks Man, you're the best! You made my knee pain GONE...
Loved it.. Thank you
Great workout! Keep the videos coming :)
excellent, will be adding this to my weekly workout
Keep coming back to this one!
Just what i needed! Thanks a lot!
That was a killer. Definitely one I will come back to
Nice session. Thanks!
Awesome workout thanks
Connor is the man on these training sessions! Great job
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!
Loved the intense workout. Thanks!
It kicked my butt! Thanks!
I like it. The voice and the music has an impact, too
Thanks! That was a great session.
Perfect morning workout. Tough but so worth the effort. This is my go to several times a week in the winter.
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.
Fantastic workout best HIT ive done
I found it great, thanks for this, you rock
Done this yesterday , one of the best workouts for a quick sesh. Great instruction throughout the full sesh 🤟👏👏👏
Brutally wonderful
Amazing workout!!
This was awesome! Hiit high intensity great sweat for weight loss ! Thank you
Great workout. Definitely returning to do it again. Thanks.
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.
Hardest ever tried! Woooow so much appreciated
Fantastic workout! Great challenge to get my heart rate up. Thanks!
Awesome workout. Will do every week this winter
I’m from Brazil and I loved this training session! Wowwww!!!!! Feel Ready for a great day! Thanks!!!
Super class again
Found it on RUclips. Loved it!
Loved the workout was a good one and worth it
Awesome ride!!! Thanks!
fantastic session. like all training you get out what you put in. Strong in mind strong in body.
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😊👍
Found on RUclips! This is my favorite one! Do it everyday! Love the cues and the music is just right! 😊
Great workout.
Great motivation Conor, more please👍🏽
Awesome spin thanks
This was a hard session!! Feeling amazing !!!
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! 👍
Killer session, love it thanks!
amazing work out, looking forward for more
Enjoyed that one, good to see some new videos, love the caps!
Thank you!!!
Great hiit thanks mates
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!
Great workout...tough, but great.
Popped up on suggested workout.. gave it a go. Holy sweat! Good one.
I’m a runner but enjoy all the GCN bike workouts! This was a tough one! Blessings to you all! 💪
Great session and need your motivational chat! Brill ! Thanx
Awesome workout
Loved it!🚴🏿♀️
What a session! Properly knocks you over