Quick but brutal 15 minute HIIT indoor cycling workout
A short, tough sprint session to squeeze into your day
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.
Read more: How to get started with indoor cycling
The benefits of HIIT sprint 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 this study.
Warm up for five minutes
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.
The main session: flat out sprinting with short recovery
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.
Cool down for at least a minute and a half
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.
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