Hank's quick HIIT sprint workout: 20 minute indoor cycling workout
This short, tough session will build power and burn calories with sprint efforts
GCN
The GCN team
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Join Hank for this HIIT indoor trainer workout. This session is made up of five progressive sprinting blocks, in which you start easy, quickly build up the intensity to a sprint, and then start over again. It might only be a 20-minute workout, but this one is sure to work your muscles hard!
What are the benefits of HIIT sprint training
HIIT sprint training sessions like this one develop top-end sprinting power, and they also train your body to recover fast following efforts.
If you are cycling to lose weight, sprint training sessions are very effective. They burn more fat than low-intensity training sessions, as studies like this one have shown.
Sprint training creates 'afterburn', which is when your body keeps burning calories as part of the recovery process. If you exercise regularly, this afterburn will increase your metabolic rate, which is the amount of calories you burn on a typical day. For straightforward weight loss tips, click here.
For this session, you will need an indoor trainer, a static bike or spin bike, a water bottle and a towel to collect any sweat.
Read more: GCN's Ultimate Guide to Indoor Cycling
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Warm up on your indoor trainer for six minutes
Before we get into the sprint efforts, we need to warm up. On your indoor trainer, follow Hank as he builds through the intensity levels. Starting with a super easy 3/10, we'll build up gradually to 7/10 before gradually dropping back down to 3/10. Warmup over, we're ready to sprint.
The main session: five progressive sprinting blocks
The session consists of five sprinting blocks. Each one begins at a steady 6/10, then takes it up to a tough 8/10, then finishes off with a burst of sprinting at 10/10. The amount of time we spend at each intensity level will vary throughout, so keep an eye on Hank and the team, and stick with this one right the way to the end.
Cool down for at least a minute
Sprints over, it's time to cool down. To do so, just stay on your bike and spin the legs gently. We'd suggest doing this for at least a minute, but if you feel you want a bit longer, feel free to stay where you are and keep spinning until you've flushed out all that lactic acid.
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