HIIT Indoor Cycling Workout | 30 Minute Intervals: Fitness Training

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 โ€˜one size fits allโ€™ 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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Leave us a comment below!


  1. Maheen Maha on July 8, 2022 at 2:09 am

    I’m feeling very fresh after this workout

  2. EJ Heemstra on July 8, 2022 at 2:10 am


  3. ๆœˆๅท้ช‘่กŒ cycling in Yuechuan on July 8, 2022 at 2:12 am


  4. R. MassAttack on July 8, 2022 at 2:13 am

    I know this video is 2 years old but I am digging the workouts. Liked and subscribed! I’m on my 5 day routine and I’ve done a different video each time and loving each one. See you all tomorrow. Great Job Team

  5. Mrs toni Green on July 8, 2022 at 2:13 am

    This was fun thank y’all so much โค๏ธ๐Ÿ’ช๐Ÿ’ช๐Ÿฆฟ๐Ÿฆฟ๐Ÿฆต๐Ÿฆพ

  6. Paul L on July 8, 2022 at 2:18 am

    How often should i do this training? is 30min per day enough? thanks!

  7. Alena Peacock on July 8, 2022 at 2:19 am

    Awesome 30mins, really enjoyed it from New Zealand ๐Ÿ™‚

  8. Brian W. Videographer on July 8, 2022 at 2:20 am

    Thanks for letting me ride with you this morning๐Ÿ˜Š!

  9. Baljit Singh on July 8, 2022 at 2:24 am


  10. RODโ€™s Random Reviews #DUKE on July 8, 2022 at 2:25 am

  11. Florence Omenye on July 8, 2022 at 2:29 am

    Thank you, Guys! Another great session! I ended my day with this.

  12. thea on July 8, 2022 at 2:29 am

    i have been doing this with a diet and i already lost 10 poundsโค๏ธโค๏ธ love this

  13. Larry Jones on July 8, 2022 at 2:29 am

    Thank y’all so much! Perfect intensity the for the time I had! Appreciate y’all so much!

  14. Dwight Gabato on July 8, 2022 at 2:32 am

    My favorite workout from the Philippines…

  15. Leonardo Reinoso on July 8, 2022 at 2:33 am

    Thanks for this class, I have made all the effort.

  16. Sam Henden on July 8, 2022 at 2:33 am

    Absolutely vile, in a good way

  17. Baljit Singh on July 8, 2022 at 2:34 am


  18. DiaryofNri com on July 8, 2022 at 2:35 am

    Great session. I try to do this at least four times a week. For comparison, on an average, how many kilometres did you guys cover in this session? Thanks.

  19. RG246F on July 8, 2022 at 2:35 am

    The group of tossers, training before they go out on the roads to fuck every single person off on the roads. Hateful

  20. VeGtHeMaN on July 8, 2022 at 2:36 am

    Can anyone tell how many pounds u lost by doing this. Motivation needed.

  21. Maheen Maha on July 8, 2022 at 2:36 am

    It’s really fat burning ๐Ÿ”ฅ

  22. Baljit Singh on July 8, 2022 at 2:36 am


  23. peter 9 on July 8, 2022 at 2:37 am

    can i do this everyday? cuz ive heard that you have to get rest at least 2-3days after the hiit workout

  24. ์ง„์ง„ ์ด on July 8, 2022 at 2:37 am

    ์™€ ์ „๋ถ€๋‹ค ์™€ํ›„ํ‚ค์ปค๋ฐ”์ดํฌ๋„ค

  25. Baljit Singh on July 8, 2022 at 2:37 am


  26. bicyclegenerator on July 8, 2022 at 2:38 am

    Can you try out my dual pedal power bicycle generator system ? https://youtu.be/JygxNvr43TQ I will ship it to you, Brad Whaley Electrical Engineer

  27. toe jammin on July 8, 2022 at 2:39 am

    yeah, good intervals but honestly not near as intense as my 30 min. sprint intervals. 66 years old and I do 6 – 75 sec. 90% effort with 105 sec. rests. 6 of them and you are completely wiped out after you are done. These interval training took me to Illinois state champion and qualify for the nationals in Miami this May.

  28. Health And Fitness Tips on July 8, 2022 at 2:40 am

    Indoor Cycling Exercise Bike Series
    view at amazon : https://amzn.to/36WnS3Y

  29. Stepphan Mc Pherson on July 8, 2022 at 2:40 am

    Iโ€™ve been doing your workout every night for the last two weeks,I feel great, thank u.. my spin bike measures only 130-138 calories burnt.. can anyone say whatโ€™s the average amount of calories burnt if this workout is followed to a T please.. PS I LOVE THIS WORKOUT โค๏ธ๐Ÿ†๐Ÿซก

  30. Marรญa Cristina Diaz de Griffa on July 8, 2022 at 2:43 am

    Excelent ยก

  31. Chinyere Obinwa on July 8, 2022 at 2:43 am

    Thanks…I used this today at the gym.

  32. Ambrose Lawrence on July 8, 2022 at 2:44 am

    What is 100rpm mean

  33. Moonface00z on July 8, 2022 at 2:46 am

    is there a new update version of this ?

  34. Dj Jacklyn on July 8, 2022 at 2:50 am

    Awesome workout

  35. Zeila Bovero on July 8, 2022 at 2:50 am

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

  36. Baljit Singh on July 8, 2022 at 2:51 am


  37. The Amateur Mama on July 8, 2022 at 2:52 am

    Thanks! My spin class was cancelled due to instructor no-show, so I stayed anyway and found your video to follow instead. Put me through my paces!

  38. Terry UniGeezer Peterson on July 8, 2022 at 2:52 am

  39. Jackie Roberts on July 8, 2022 at 2:52 am

    Stop Talking please… stop using demotivating words i.e. Watch to clock, Pain face, this is going to be hard…. Do some positive mindset work. You are what you think!! You have just told me to put my pain face on, you have told this is difficult..Turn it around

  40. Baljit Singh on July 8, 2022 at 2:52 am

    ๐Ÿšฉ๐Ÿšฉ๐Ÿšฉ๐Ÿšฉ๐Ÿšฉ๐Ÿšฉ๐Ÿšฉโคโคโคโค๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐Ÿ๐Ÿ๐Ÿ๐Ÿ‡ฆ๐Ÿ‡ฎ๐Ÿ‡ฆ๐Ÿ‡ฎ๐Ÿ‡ฆ๐Ÿ‡ฎ๐Ÿด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ๐Ÿด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ๐Ÿ๐Ÿ๐Ÿ™๐Ÿ™

  41. TashiColes on July 8, 2022 at 2:54 am

    Been doing this for 2 weeks straight.feeling healthy and energy thanks a lot ๐Ÿ‘ ๐Ÿ‘ ๐Ÿ‘ a very good motivatorโ€ฆโ€ฆ.โค๏ธโค๏ธโค๏ธโค๏ธโค๏ธ

  42. AliantCranx on July 8, 2022 at 2:55 am

    Iโ€™m going to do this every day because itโ€™s very good for losing weight and fat in legs and belly

  43. todd martin on July 8, 2022 at 2:55 am

    Cracking ride mate!

  44. Baljit Singh on July 8, 2022 at 2:55 am


  45. Digital Devil on July 8, 2022 at 2:57 am

    Just here to say EAT MY ANUS WITH A SPOON!
    So much for my shower playlist with you and your 26 minutes bloody advert, and the cycle video is 30 minutesโ€ฆ. Genius! ๐Ÿ‘Œ
    Sod Off! ๐Ÿ‘

  46. maverick211211 on July 8, 2022 at 2:59 am

    Trying to get my waist from 37 to 32. Letโ€™s see if this helps with an already clean diet

  47. H T on July 8, 2022 at 2:59 am

    I almost threw up. But I didn’t and that’s something worth celebrating.

  48. bangladesh van boeren on July 8, 2022 at 3:00 am

    Hot , Iโ€™m happily done

  49. elisa tornel on July 8, 2022 at 3:00 am

    I appreciate you guys a lot! Thank you so much for another great workout ๐Ÿ˜โค๏ธ

  50. Marianna Kofinaki on July 8, 2022 at 3:07 am

    Absolutely amazing workout! Thank you!!