20-minute HIIT indoor cycling workout with Manon Lloyd

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.