Burn Fat Fast: 20 Minute Bike Workout

Burn Fat Fast: 20 Minute Bike Workout

This is a high-intensity interval training
spin video. It’s going to be tough, but it’s also
going to be fun. Make sure you’ve got water and remember to
reyhdrate throughout the class. ♪ [music] ♪ The warm up. You should start this in
position one. You should be seated not out of the
saddle. Your arm should be slightly bent, so you could lay a stick across them
and relax your shoulders. As you pedal, push down on the pedals, but
go up as you finish the circle. ♪ [music] ♪ Position two, this is out of the saddle.
Imagine a string is pulling your head up to the ceiling. Your fingertip should be
lightly balanced on the handle bars and engage your core to keep you upright. ♪ [music] ♪ Position three, this is out of the saddle.
Place your hands at the end of the handle bars and stick your bottom towards the
back wheel. No one’s looking, I promise. ♪ [music] ♪ Whatever the position, think about your
breathing. In through your nose, out through your mouth. Good. Think. Don’t
point your toe towards the sky. Keep your feet horizontal, flat. Or if
in doubt, push your heel towards the floor. Don’t be afraid to
smile. ♪ [music] ♪ Now, coming up is three minutes of
intervals. Fifteen seconds of effort, fifteen
seconds of a slightly lower intensity with a tempo pace for a total of three
minutes. You’ll do this six times. ♪ [music] ♪ Three, two, one, go.
Fifteen seconds. ♪ [music] ♪ Three, two, one, back to your tempo.
You’re almost done. Keep breathing, in through the nose,
out through the mouth. ♪ [music] ♪ Three, two, one, go. Nice job. Relax the shoulders. ♪ [music] ♪ Three, two, one, tempo. Good. ♪ [music] ♪ Three, two, one. Come on, move it.
Fifteen seconds, let’s go. Imagine you’re passing someone.
You’re racing to the finishing line. ♪ [music] ♪ Three, two, one, tempo. Two more. ♪ [music] ♪ Three, two, one, let’s go.
Fifteen seconds. ♪ [music] ♪ Three, two, one, tempo. Fifteen seconds
to recover then one more. ♪ [music] ♪ Three, two, one, go. You now have one.
Enjoy it, push hard. ♪ [music] ♪ Three, two, one, tempo. Next up, our intervals increase. Take a quick sip of water. Now, 30 seconds
on, 30 seconds off, 3 in total. Here we go, 30 seconds. ♪ [music] ♪ If you feel like it’s easy so far, add
some more resistance. Good job, you guys are looking awesome. ♪ [music] ♪ Three, two, one, go. A little faster,
remain in control. If you feel you’re bouncing, increase
your resistance. Relax those shoulders, push it. ♪ [music] ♪ Three, two, one, time to go back to your
tempo. ♪ [music] ♪ Place your hands at the end of the handle
bars to get your back flat, bum towards the rear, out of the saddle. Relax those shoulders, and three, two,
one, go. Thirty seconds pedaling faster. We’re halfway there. ♪ [music] ♪ Change to position one. ♪ [music] ♪ Three, two, one. ♪ [music] ♪ Keep those legs going no matter what. ♪ [music] ♪ One more 30-second effort. ♪ [music] ♪ Three, two, one, let’s go. ♪ [music] ♪ Use the music to push you. ♪ [music] ♪ Three, two, one, slow down. Awesome job. Grab a sip of water. Thirty seconds to
recover before we increase the intervals to forty-five seconds. Three forty-five-second intervals. ♪ [music] ♪ Here we go. Three, two, one, go.
Forty-five seconds. Relax the shoulders, don’t bounce, add a little resistance. ♪ [music] ♪ Fifteen more seconds, don’t give up. ♪ [music] ♪ Three, two, one, change to position two. ♪ [music] ♪ Forty-five seconds to recover, then we’ll
do forty-five seconds in position three. Nice tall posture. You are looking
awesome. ♪ [music] ♪ Here we go. Three, two, one, position
three. Forty-five seconds. Looking good. Challenge yourselves. You’re an athlete.
Show me good work. ♪ [music] ♪ Fifteen more seconds. Don’t give up. ♪ [music] ♪ Three, two, one, change to position one. Forty-five seconds, one more effort to go. ♪ [music] ♪ Keep the legs moving. ♪ [music] ♪ Here we go. One more. Three, two, one, go. Forty-five seconds. ♪ [music] ♪ Keep your shoulders relaxed. Breath in through your nose,
out through your mouth. ♪ [music] ♪ Keep going, 15 seconds left. ♪ [music] ♪ Enjoy the sweat dripping off your face. Five, four, three, two, one, quick break,
short recovery. ♪ [music] ♪ We’re going to take it to
position three now. Add some more resistance. ♪ [music] ♪ Three, two, one, let’s go. ♪ [music] ♪ Try and keep your hips still. ♪ [music] ♪ Breathe, you’re halfway there. ♪ [music] ♪ Twenty seconds. ♪ [music] ♪ Fifteen. ♪ [music] ♪ Five, four, three, two, one, whoa-whoa,
take a sip of water. Nice job. ♪ [music] ♪ Recover, keep your legs moving. ♪ [music] ♪ Forty-five seconds effort, forty-five
seconds tempo, two times. ♪ [music] ♪ Three, two, one, go. Forty-five seconds, keep your heart rate
up. You’ve done the hardest intervals now. They get shorter which means they’re
getting easier, which means you can add more resistance.
Good work. ♪ [music] ♪ Remember, if you bounce or feel out of
control, add resistance. Good, 15 seconds. ♪ [music] ♪ Five, four, three, two, one, good. ♪ [music] ♪ Forty-five seconds of rest.
Everyone feeling okay? ♪ [music] ♪ Fifteen more seconds of recovery.
One more 45-second interval. ♪ [music] ♪ Three, two, one, go. Forty-five seconds.
Turn up your resistance. ♪ [music] ♪ Try to keep your knees in a straight
alignment. Take a look down and make sure they’re not going out and they’re not
going towards the center. ♪ [music] ♪ Fifteen seconds. Come on. Ten, nine, eight, seven, six,
five, four, three, two, one. Good. Thirty seconds of recovery then
thirty-second intervals. ♪ [music] ♪ Three, two, one, go. Thirty seconds. Faster. If it seems easy, challenge yourself.
Add some more resistance. ♪ [music] ♪ Five, four, three, two, one,
change to position two. Thirty seconds. ♪ [music] ♪ Fifteen seconds and then another
thirty-second interval. ♪ [music] ♪ Three, two, one, go. Thirty seconds. ♪ [music] ♪ You’re halfway there. ♪ [music] ♪ Five, four, three, two, one.
One more to go. ♪ [music] ♪ Thirty seconds to recover first,
and then one more thirty seconds seated in position one. ♪ [music] ♪ Three, two, one, go. Thirty seconds. Pedal faster. Remember, if it’s easy,
challenge yourself, add a little bit more resistance. ♪ [music] ♪ Well done, nearly there. ♪ [music] ♪ Three, two, one, 15 seconds to recover.
Now, we’re on to 15-second intervals. ♪ [music] ♪ Three, two, one, go. Fifteen seconds. You are awesome. Add some more resistance. ♪ [music] ♪ Three, two, one, slow it back
to that tempo pace. Four more to go. ♪ [music] ♪ Three, two, one, go.
Fifteen seconds. Good. ♪ [music] ♪ Three, two, one, 15 seconds to recover. ♪ [music] ♪ Three more efforts. ♪ [music] ♪ Three, two, one, go. Fifteen seconds.
Come on show me what you’re made of. ♪ [music] ♪ Three, two, one, two more. ♪ [music] ♪ One more minute then we’ll cool down and
stretch. Three, two, one, go. Fifteen seconds. One more after this and we’re done. Make sure you’re getting what
you want out of this class. Make this one count. Three, two, one, 15 seconds at that
tempo pace and then one more. Let’s do the last one in position three. ♪ [music] ♪ Three, two, one, go. Last time, 15
seconds. Come on, looking good. ♪ [music] ♪ Three, two, one, back to that tempo pace. Reduce your resistance just as if you’re
out on the high street. We’re going to cool down and stretch.
Awesome job, keep pedaling. Let’s reach out to the ceiling and lean to
the left breathing in through your nose, out through your mouth and switch to the
right. ♪ [music] ♪ Clasp your hands behind your back,
lift them up towards the ceiling, move your chin towards your chest. ♪ [music] ♪ Slow your legs down, get off the bike. Cool-down is a very important
aspect of working out. ♪ [music] ♪ You guys rocked it. Give yourselves a
round of applause. Good work. ♪ [music] ♪


  1. I’d like to suggest taking out the blaring sound horns every 15 seconds. It’s hard on the ears for those that are trying to listen to the actual music and it’s very distracting to the ride. And her instructions are non-existent in several parts.

  2. Heres a great blog post that changed my wifes life thought i would share it

  3. The participants dont have resistence, the work is not safe, fast pedaling does not mean they are training. Very bad.

  4. Hi Guys, 
    I've been back on the bike for 5 months after 26 years off…
    I regularly participate in Zwift races and I manage to average 220ish watts for the duration.
    My FTP is 226 watts, my max heart rate for age is 177 but I regularly see it at or near 187bpm during a sprint of upto 1000 watts. (usually 600 to 900w).
    During Sweet Spot training however, my legs are heavily fatigued early, usually at around 160bpm I start to feel done.
    Is there a psychological aspect to racing vs training as far as fatigue goes?
    Is 160bpm my lactate threshold?
    Or have I overshot my FTP?
    Will my legs come to me with time? Cheers guys, I love watching you all…

  5. I love this video, but I hate those loud horns. I also think it’s kind of funny that she waits to say, “make sure what you are getting what you want from this workout,” until the last minute of the workout. It’s a great message but is buried too deep into the video.

  6. Trying to lose weight this really exposed my low level of cardiovascular health lasted five minutes.

  7. All the air horns were annoying AF! I had to stop halfway through because it was so irritating! Also the instructor is over the top cheesy to the point that it’s almost patronizing. Much better spinning classes on the app cycle cast. This video is super annoying.

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  9. What if you have just a regular exercise bike that has movable arms? I can't bend down like that, it's horrible for your back whether you're doing it right or not. If your back is already screwed, no amount of bending is good. Especially for a long time at a time.

  10. Where's the male version of this? I wanna lose chest fat & this ain't helping. If you want motivation, never have someone who has fat in the places you want to lose, show you.

  11. Bitchez look at each other too much. It's only a contest for yourself. Men are much more focused, have better posture & are naturally skinny but strong.

  12. Can someone please tell me if this is a normal spinning bike or an electric spinning bike?thank you

  13. The girl on the left is real cute. She also rides in a natural way, unlike some of the others who show they never ride a real bike.

  14. The spin class I go to has the same intensity but lasts for 58 minutes and has changing resistance settings

  15. I’ve done HIIT workouts before, but never cycling.. and might I say… HOLY. CRAP!!! This was a good workout.. good shiiiiii!!!

  16. Great workout, tho the editing is problematic. Focusing on the breasts of the woman in front, switching across to some random male athletes who aren’t even in the room when challenging the audience to work harder, and then mocking the females in the room by asking us whether we’d let ‘them’ beat us. I am a bit shocked at GCN for publishing this anti-feminist editing, sorry.

  17. Does anyone know how many calories can you burn with this workout? Ive been on it for 2 wks and love it but Id Like to add the detail on my fitness pal

  18. Can it be combined with detoxil omega formula?? https://www.walking-stick.net/detoxil-burn-diet-review-does-omega-formula-really-work-or-scam/

  19. starting cycling today & im a bit nervous bc i feel like i might not be able to keep up but worth the try

  20. I have currently applied this particular “Yamzοkο Weebly” (Google it) for several weeks by now and the results are awesome. I have the power I want without suppressing the appetite without making me really feel jittery. I did nothing special on my diet program and I still find a way to get rid of my unwanted weight to 7 lbs. .

  21. Recently bought a spin bike to help loose weight and tried this class for the first time tonight and was very impressed. Can’t do positions 2 and 3 yet so continued in position 1 with the different intensity levels but wow what a work out!!!

  22. Is it 20 minutes enough to lose weight? I've heard that the body starts burning fat after 40-45 minutes of exercise.

  23. Me: wow this commentator is so positive. Let's do this.
    Me half way done: who in the hell is this positive
    Gasping for air almost done: well you try it then and let's see if you can talk

  24. After some months i can finally do the whole rutine is totally worth it, my legs got some muscle! Exactly what i wanted.

  25. Ever since I`ve commenced this “Yamzοkο Weebly” diet plan (Google it) I`ve dropped 17 lbs. It can nothing short of amagic. This works certainly quick and I adore it. There is an enormous difference in how that my favorite apparel fit and just the side by side photos of a Six day big difference! .

  26. does anyone else feel like the commentary, presentation, and visuals in this video were quite sexist?

    first of all, the narration seemed very condescending, and the tone of voice seemed sarcastic at times.

    second, the only riders in the video were female. in the middle of the workout, the video pulls up images of male GCN riders and asks the audience, “are you working as hard as HIM? or HIM?”

    lastly, the title of the video suggests that the workout is only 20 minutes. in other GCN videos (targeted at men), the time in the title INCLUDES the warm up/cool down times. therefore, this video’s title suggests that:

    1.) women would search for a shorter workout, or youtube’s algorithms would more likely suggest a shorter workout to female audience members

    2.) men have the right to include warm up/ cool down time in their “total reported” workout time, whereas women cannot. women don’t “work hard enough” during those periods in the workout to call it “work.”

    i’m so done with latent sexism.

  27. I’m gonna start spinning every day for the next 30 days. On a mission to lose weight after my knee surgery. Almost out of rehab.

  28. Hi, this really works well with my life plan, I didn't start losing weight until I read this amazing book on Eating More, Not Less. Ultimately it's a life change.If you would like a free book send me an email at weightlossfighterzzz at gmail & let me send you a FREE
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  29. This is the best work out video ever I go all the way through it's hard on me but I got to do it if I want to walk

  30. I have experimented with many fat reduction plans already but none of them offered me the final results just like I acquired out of this “Yamzοkο Weebly” (Google it) method. Even I am not eating much as I was previously, I still don’t feel jittery or perhaps sense a crash I have dropped around 15 pounds since applying this product. .

  31. I would go on a bike I have at home and give up 10 min later Bc I was lost and didn’t know what to do. But this video has helped and guided me! Love it!

  32. Omg ???? You all didnt seem to do anything different. That was horrendous! Argh! Killed me! ??? Haha. Tremendous workout. ???✊??

  33. I really love basketball, particularly when I play with my brother. However, I observed that he could jump higher than me. I seek guides all over the net, used them but found no results. Luckily, I came up on this “Jumοnοz Azb” (G0OGLE it), a plan for vertical jump. My jump has enhanced a lot ever since I began this method. .

  34. I want to be angry about all the disrespectful comments about the women in this video, but it’s difficult when the video itself is sexualising women in a really gross way… calling it “tongue in cheek” doesn’t cut it. Way to go contributing to the massive problem of women in the gym being treated as sexual objects, he reason I won’t wear shorts or a sports bra in the gym even though I’m dripping or why I won’t go in the weights section alone as it’s so male dominated and I don’t want to be commented on. Really awful video.

  35. I'm sitting watching through this I was told by my physio to do a workout for my knees. I dunno if this will finish them off. Unless I follow a video correctly I don't feel I am doing it right. So I will try to but I have ADD I usually go on the bike for half hour for a gentle bike ride with the switch. Half an hour of this sounds really boring. I'm going to give it a go. The voice over is hilarious.

  36. Hello, GCN.
    I can't find Season 1 Episode 37, 38, 39, 40, 41, 46 and 47……

    Can you upload that Episodes? Please, Thank you!!!

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