20-minute HIIT indoor cycling workout with Manon Lloyd
A high intensity sprint session for building power and burning calories
GCN's Manon Lloyd takes you through this short but tough indoor bike training session, with the aim to increase your sprinting endurance. This cycling session is hard, with minimal rest periods, but stick with it and you'll reap the fitness gains.
For this session, all you'll need is a bike set up on an indoor trainer, although we'd also advise keeping a towel and bottle of water nearby. A fan can really help to keep you cool too.
- Read more: Do I need a fan for indoor training?
What are the benefits of HIIT training?
HIIT sessions like this featuring lots of high-intensity efforts will improve your muscular endurance, and train your body to keep pushing even when you're fatigued. If you’re looking to lose weight, HIIT sessions are a really good idea. Research suggests that interval training burns more fat than low-intensity training sessions. If you're consistently training, sessions like this will increase your basal metabolic rate, meaning your body will burn more calories, even on days that you're not training.
If you are using cycling to lose weight, remember that your diet is just as important as your training plan. For more information about balancing training with weight loss in a sustainable and healthy way, read Ollie Bridgewood's guide to losing weight.
Warm up gradually on your indoor bike
To prepare for the high-intensity efforts in this session, we're going to do a four-minute warm-up at a range of intensities. First of all, spin at a super easy 2/10 for a couple of minutes, then follow Manon's lead as she ups the intensity to 4/10, before bringing it back down to 3/10.
The main session: six high-intensity intervals
Time for the main session. This one features a mix of different intensities for different amounts of time, so keep an eye on the screen to make sure you're following along correctly. This is a tough session with six hard efforts, but you'll be onto the cool down in less than 15 minutes, so stick with it!
Spin your legs gently to finish the session
The hard part is behind you, but before you jump off your indoor trainer (or collapse onto the floor), spend a couple of minutes gently turning your legs. This will kick start the recovery process, and it only takes a couple of minutes.
If you can, try and consume some form of carbohydrate during this period. It will spur on recovery as soon as possible!
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