Name: Quick But Brutal HIIT | 15 Minute Indoor Cycling Workout
Uploaded: 2023-08-14T00:00:00.000Z
Description: Manon is joined by Katie, Maddie, Caer, and Morgan for a short, sweet 15-minute workout! After a warm up manon will take us through intervals of all-out efforts and rests. This a great session for when you're short on time but want to get your sweat on! 🥵

James Howell-Jones

Junior Writer

A short, compact workout for burning calories fast. This session only takes a quarter of an hour, but that doesn’t mean it’s going to be easy. After a warm-up, we’ll alternate between flat-out 10/10 efforts and short recovery periods. No need for a power meter for this session - we’ll base it off perceived effort between 1 and 10. Just make sure you’ve got some water, a towel and of course an indoor bike or spin bike.

How to get started with indoor cycling training

Tough, high intensity training sessions like this one will burn more calories in a shorter period of time than steady state exercises, so if you want to squeeze fat-burning exercise into your busy schedule, HIIT training is the way to go. To learn more about how high-intensity exercise helps with fat loss, have a look at 

Manon is joined by Katie, Maddie, Caer, and Morgan for a short, sweet 15-minute workout! After a warm up manon will take us through intervals of all-out efforts and rests. This a great session for when you're short on time but want to get your sweat on! 🥵

Session breakdown: 
00:00 - Intro 
00:03 - 1 min @ 3/10 (80 rpm) 
01:03 - 2 mins @ 4/10 (80 rpm) 
03:03 - 1 min @ 6/10 (80 rpm) 
04:03 - 1 min @ 4/10 (80 rpm) 
05:03 - 1 min @ 10/10 (90 rpm) 
06:03 - 30 secs @ 2/10 (80 rpm) 
06:33 - 30 secs @ 10/10 (90 rpm)
07:03 - 30 secs @ 2/10 (80 rpm) 
07:33 - 30 secs @ 10/10 (90 rpm) 
08:03 - 30 secs @ 2/10 (80 rpm) 
08:33 - 1 min @ 10/10 (90 rpm) 
09:33 - 30 secs @ 2/10 (80 rpm) 
10:03 - 1 min @ 10/10 (90 rpm) 
11:03 - 30 secs @ 2/10 (80 rpm)  
11:33 - 30 secs @ 10/10 (90 rpm)  
12:03 - 30 secs @ 2/10 (80 rpm)  
12:33 - 1 min @ 10/10 (90 rpm) 
13:33 - 1 min 30 secs @ 2/10 (80 rpm) 

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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.

#gcn #gcntraining #cycling #cyclingworkout #bikeworkout #workout #training #indoorcycling #indoortraining

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Before we get into the flat-out efforts, we need to warm up. Start with a gentle spin, then build up the intensity until you’re riding at 6/10. Then, bring it back down to a nice and easy 4/10 and prepare for the tough bit of the session to start.


Warm up for five minutes

Onto the main session, which alternates between 10/10, flat-out sprint efforts and short recovery periods. Keep spinning your legs in the recovery periods – it might seem like more work, but it’ll help you recover from the sprint efforts.

The main session: flat out sprinting with short recovery

Finally, spin out your legs with a cool down. This is a quick workout so we’d suggest at least a minute and a half to let your legs recover. If you have a little more time, feel free to keep spinning gently for a few minutes longer.

Cool down for at least a minute and a half

A short, tough sprint session to squeeze into your day