Burn Fat Fast: 20 Minute Bike Workout

Body Fat Tip:
In weight lifting, technique is more important than the amount of weight being used, the speed of exercise, or the frequency of workouts. Each particular exercise in a routine should be carefully practiced and thoroughly mastered. It is best to get this practice early, with lighter weights, so that using increased weight later will yield maximum results.

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Indoor cycle training is one of the best ways to lose weight quickly and train for cycle events.

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If you're looking for a lunchtime workout to either tone up or prepare for a bike event with some cardio-vascular training this 20 minute HIIT session is just what you need. Get yourself set up on a static bike, be it an indoor bike, Wattbike or turbo trainer and follow the instructions on the screen. We've tried to make the sessions a bit tongue in cheek and fun, but at the same time, if you follow this session you will feel like you have had a proper workout. We know, we tried it!

For details of how GCN's training sessions run and work, see our guide to indoor training here: and for how to make sure your indoor bike is set up correctly, see: />
Filmed at Pedal Studios in Wimbledon

Music – licensed by Cue Songs
Stereo MC's – Get On It:
Garrett & Ojelay – Daze Of Disco:
Diego Drums – Azteca:
Cult 45 – Revolver:
The Milk – Mr Motivator:
Tristeza – Biege Finger:
Stefano Azati – Fandango:
Stefano Azati – Palermo:
Big Pimp Jones – Thoroughly Whipped Asses:
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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.

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The Global Cycling Network puts you in the centre of the action: from the iconic summit of the Stelvio eu/k9to the epic trails of Fort William, Scotland, everywhere there is pavé or dirt, world-class racing, and pro riders, we will be there bringing you all the action, essential analysis and unparalleled access every week, every month, and every year.

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Music licensed by Cue Songs
Music – licensed by Cue Songs

Written by bodyfat52


  1. This really isn’t a 20 minute workout in that the warm up at the start of the workout has not been factored in, and there’s no time allotted for a cool down. If you add some appropriate cool down time at the end it’s really 30 minutes.

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