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Extreme Fat Burning Workout – 50 Minute Indoor Cycling Class
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Extreme Fat Burning Workout – 50 Minute Indoor Cycling Class

On August 20, 2019 by Raul Dinwiddie


Hi, I’m Jessica Palmer and welcome
to my Extreme 50-minute Workouts. For the ultimate session to improve your
athletic capacity and glucose metabolism, this is the session for you.
We’re going to be mixing it up, drills, intervals, climbs and sprints. This will
all help improve your fat burning capacity. Stay focused and let’s
have some fun. Good luck, everybody. Three, two, one. Okay, guys, two-minute
warm-up. Hand position 1 or 2, 80 RPM. so just enough gear that you start to
bring your heart rate just a bit higher. Warm up those muscles in the legs.
Upper body stays nice and relaxed. Relax your fingers. Eighty RPM,
seated flat. So nice and easy, pedaling at light resistance.
Ease your breath. Thirty seconds in. ♪ [music] ♪ Try and relax your shoulder blades, good
strong abdominals. If you see your back arch or collapse into the bars,
it’s all about mid stabilization. Make sure you’re utilizing
the two to seven-pedal stroke. ♪ [music] ♪ One minute left. ♪ [music] ♪ Heels in line with the front of your feet.
Some of you are just lifting your heels a bit too much. It puts a lot of pressure
on the quads. Drop the heel. We’re going to use the glutes. ♪ [music] ♪ Thirty seconds left. Drills next. We’re
going to be working on your pedal stroke. ♪ [music] ♪ Last 10 seconds. Get ready for the drills. Three, two, one.
Okay, guys, a little more resistance. We’re going to raise
your heart rate a little. Imagine your crank is the face of a clock,
12 at the top, 6 at the bottom. I want everybody to hit
all the numbers on the clock. I don’t want you to ride up and down
on the pedals. I want you to achieve a full 360 rotation. ♪ [music] ♪ You can still breathe through your nose,
but you’ll start to feel slightly warmer than usual, using the
pedal stroke as a clock face. ♪ [music] ♪ You’re going to emphasize the two until
seven position, so you’re pushing forward and sliding back. ♪ [music] ♪ Your right leg only, 2:00 until 7:00. Allow the left leg to provide
no power from the stroke. ♪ [music] ♪ It’s going to feel slightly like you’re
rocking through your left leg. Completely normal. Just allow your
right leg to sit on top of the pedal. Drop your heels. Relax your shoulders.
Twenty seconds left. ♪ [music] ♪ Now, two until four. It’s called the power
pace. So really trying to get that stroke forward and down.
Right leg only now, 30 seconds. ♪ [music] ♪ And go to the left leg, guys. Pedal
through the left leg, two until four. Concentrate on the stroke. ♪ [music] ♪ This time, you’re going to do 5:00 until
7:00. Concentrate on scrapping your foot along the bottom. It’s like
wiping mud off your shoe. ♪ [music] ♪ Okay, back over to the right,
5:00 until 7:00. ♪ [music] ♪ Left leg, 5:00 until 7:00. You should
start to feel this in the hamstrings, scrapping that foot back,
engaging your glutes. ♪ [music] ♪ This time over to the right,
8:00 to 10:00, emphasizing the lift of the knee to the chest as you pull the
foot around the back. You’re going to experience a bit of a heel lift
here as you engage the hip flexors. ♪ [music] ♪ And on to the left, 8 to 10. You should
be able to feel your calf muscles as you lift your knee. ♪ [music] ♪ And back to the right.
This time, 11:00 to 1:00, where you’re lifting over the top of your
pedal stroke. Lift your knees. Again, you’ll feel this in your
hamstrings, your calf muscles. ♪ [music] ♪ Same speed, we’re just working
through your muscles, individually. ♪ [music] ♪ Okay, left leg only, 11 until 1.
Upper bodies, nice and easy. Shoulder blades slide down your spine.
Relax your neck, your jaw, your fingers. It’s all in the lower parts. Your upper
body is just there to stabilize. Keep lifting your knee over the top. ♪ [music] ♪ Okay, now both legs together,
raise the speed a little to 90 RPM, raising the heart rate a little. ♪ [music] ♪ Get ready for the main set,
four intervals. We’re going to repeat six times. ♪ [music] ♪ Okay, get ready, guys. First interval
coming up, a power climb. ♪ [music] ♪ We’re going to go straight into an 80 RPM
climb, 15 seconds, it’s a power climb to get you into the momentum. Add some gear,
keep on the pace, heart rate rising. Three, two, one.
Okay, 15 seconds, let’s go. Feet stay back. Nice climbing position.
Keep those hips back, use your glutes, 2:00 to 7:00.
Upper body stays nice and relaxed. And take a seat. Hard 60, resistance
on, slow it down through the legs. One leg turn, every second.
Watch your speed, guys. ♪ [music] ♪ Shift to the back of your saddle,
legs pressing two until seven. Two minutes left, guys. ♪ [music] ♪ Check your breathing, close your mouth,
breathe through your nose. Keep it slow, one turn every second,
2 to 7, 8 to 10, 10 to 1. All of the way around. Upper body,
nice and relaxed. Come on, guys. I think you’re saving yourself a bit.
Get the resistance on, get into your climb, get your heart rate up.
Nice and sticky, 60 RPM. ♪ [music] ♪ Working through your endurance into your
strength, 50% fat, 50% carbohydrates. ♪ [music] ♪ Hand position one or two, upper body
relaxed, now ride from the glutes. Sit back in your seat,
leg presses a bit away from you. ♪ [music] ♪ Thirty seconds, guys. ♪ [music] ♪ Ten seconds.
Seated flat, coming next. ♪ [music] ♪ Three, two, one.
Okay, finally, a seated flat, 100 RPM. Nice and fast through the hips,
keep your resistance high if you can. You’re maintaining exactly the
same intensity, fast hips, 100 RPM. ♪ [music] ♪ And go, guys! Push it! ♪ [music] ♪ Looking good, guys. Relax your shoulders. ♪ [music] ♪ Breathing check, close your mouth, please.
Breathe through your nose. ♪ [music] ♪ Concentrate on your breathing. ♪ [music] ♪ One minute, guys. Looking good! ♪ [music] ♪ Thirty seconds, keep it going. ♪ [music] ♪ Three, two, one. And slow it down, guys.
Standing flat, 70 RPM. ♪ [music] ♪ Standing flat, 70 RPM, hands stay
at 1 or 2, hips stay over the heels. One minute, guys. ♪ [music] ♪ This isn’t a climb, guys. ♪ [music] ♪ Get ready for interval number two. ♪ [music] ♪ Three, two, one, 80 RPM. Hands move,
get into your climb, stand up, push forward, 15 seconds.
Get back on it, guys. Heart rate goes back up,
shoulders relaxed. And take a seat, 60, at the gear, slow it
down, hips go back, push to the front, two until seven. Go slow,
it will raise your heart rate. ♪ [music] ♪ Move those hips to the back of the saddle,
press your feet forward, utilizing your body position to your advantage
to save energy. ♪ [music] ♪ Drive from your hips. Your glutes are your
main muscle driver, your engine right in the back. Relax your shoulders. ♪ [music] ♪ Watch the speed of your climb.
Slow it down, guys. ♪ [music] ♪ Now stay there. Keep your resistance up
to raise your heart rate. That’s good. ♪ [music] ♪ Easy on the upper body, nice and relaxed,
slight bend in the elbow. ♪ [music] ♪ Push it forward, two until seven. ♪ [music] ♪ Ten seconds, guys. ♪ [music] ♪ Three, two, one, okay. And fast flat,
100 RPM, fast through the hips. ♪ [music] ♪ With resistance, these will be somewhat
harder than the climbs because you’ve got to be on it. The first thing you want to
do is cool down. Don’t lose your focus. Keep it high. Ride it out.
Push, push, push! Two minutes. Relax your upper body. Use the legs
from the back, 100 RPM with a push. ♪ [music] ♪ If you’re feeling it in the quads, push
back, use your glutes, heels stay low. ♪ [music] ♪ Heart rate’s exactly the same throughout.
Come on, guys. Dig in. ♪ [music] ♪ Release your hands, elbows,
shoulders, allow them to relax. ♪ [music] ♪ Separate your body. Upper body
stays relaxed, lower body works. ♪ [music] ♪ Make sure you’ve got enough resistance
on that 100, control it all the way round. ♪ [music] ♪ Three, two, one.
And change. Standing flat. Put the gear on. Try to balance
your weight as you stand. You’re looking to 70 RPM to 80 RPM.
Hands stay down on the flats. Upper body stays loose.
Speed comes from the hips. You’re looking to drop here by five beats.
Ready for number three of six. ♪ [music] ♪ Hands move up to position three.
Add your resistance. Ready for your climb. ♪ [music] ♪ Get ready, interval three.
Three, two, one, and go! A hundred RPM, 15-second push, come on! Hips go back, get behind your pedals.
Get that heart rate up, shoulders relaxed. Allow that movement through
your hands and upper body. Well done. Take a seat. Hard climb.
Gear goes on, 60 RPM, one every second. ♪ [music] ♪ One, two, three. Nice and slow. Get into
that climb, get your weight behind it. Wake up your glutes, push forward. ♪ [music] ♪ Come on, you guys. Add it on. ♪ [music] ♪ Slow it down. Some of you were doing 80s.
Slow it down. It’s really sticky. You’ll know when you’re there.
Come on, elevate your heart rate. ♪ [music] ♪ A lot of mental focus.
Very easy not to put the resistance on. You need to keep your heart rate lower.
Come on, don’t punch out, stick it on. Make it worthwhile. ♪ [music] ♪ Beautiful, guys. Well done!
Relax your shoulders. ♪ [music] ♪ Get ready for the fast flat. Three, two, one.
Fast flat, 100 RPM. Heavy on the resistance. Come on.
Work to 90 and then push it to 100. Keep the heart rate high as you
work deeper. Two minutes. Come on, guys. ♪ [music] ♪ Watch your speed at the back. If you find
any bouncing, put on the resistance. Take control of your bike, drive it. ♪ [music] ♪ Flatten your spine, keep your abdominals
strong, shoulders relaxed. So as much space between your earlobe
and your shoulder as you can. ♪ [music] ♪ Keep it fast. Keep it strong.
Nearly there. ♪ [music] ♪ Here comes your standing flat.
Let’s go! ♪ [music] ♪ Put your gear on, stabilize your weight,
hips back, find the balance, 70 RPM to 80 RPM. Fast legs.
It’s one minute here. Grind the hips, guys,
like you’re dancing. Move them! Shake them out!
Heart rate drops by five beats. Well done. Nearly there. ♪ [music] ♪ Hands move at the gear. Get behind
your saddle and push it forward. Three, two, one, 80 RPM, 15 seconds.
Back into your climb. Come on, power, push it. Come on, let me see you move. Three, two, one. Take a seat.
Finally, 60. Make it hard. One, every second. Come on, guys.
Back into your saddles. Use your glutes.
Shoulders, relax. ♪ [music] ♪ One, two, three, four, five, six.
Slow it down. ♪ [music] ♪ Nice, heart rate exactly the same. ♪ [music] ♪ It has to come from you. You either want
to maintain or you want to improve. If you stay the same, you’ll maintain.
Go harder, faster, stronger. You’ll get better. ♪ [music] ♪ Simple as that. Watch your speed, 60 is sticky.
It’s from the glutes. Slide back. Leg press it. ♪ [music] ♪ So, this is four of six.
Get a nice sweat on, guys. ♪ [music] ♪ Heels down. Use your glutes, please.
Push forward. This is where you climb. Add the resistance, keep it hard. ♪ [music] ♪ Shoulders, abdominals, fingers,
elbows, heels. ♪ [music] ♪ You’re well over half way.
Come on, stay focused. ♪ [music] ♪ Three, two, one. Seated flat, 100 RPM.
Keep the level of intensity the same. Working hard and fast. Come on,
don’t pike out, keep it high. First thing you’ll want to do is take it
off. Don’t. Stay strong. Push, push, push! Come on guys, move your hips. ♪ [music] ♪ Every 15 seconds is 25 turns of
one foot. Shoulders, find it in the hips, fast and strong.
These are tougher than the climbs. Keep your focus and get it right. ♪ [music] ♪ Nice and light.
Dance, dance, dance! ♪ [music] ♪ From the glutes, come on,
get those hips moving. ♪ [music] ♪ Faster. Heart rate stays high. ♪ [music] ♪ Keep it up, we’re nearly there. ♪ [music] ♪ Try and relax your elbows,
elbows go to the back of the room. ♪ [music] ♪ Massive mid stabilization, keep
it strong. This is gluing you together. Three, two, one. Standing flat,
70 to 80, 80 if you can. Nice and fast through those hips.
Come on, find me some momentum. Drop the heart rate by five beats,
all the way round, 12 until 12. Heels stay down, hips stay back. ♪ [music] ♪ Two left, guys.
Beautiful. Good riding. ♪ [music] ♪ Nearly there. Come on, keep them fast.
There should be no weight in your hands. Two to go, guys. ♪ [music] ♪ Three, two, one.
Hands move, gear on, get behind. Power climb, 80 RPM, 15 seconds.
Come on, push it up. Push, push, push, push, push.
Shoulders relaxed. Good! Three, two, one. Take a seat.
Make it strong. Sticky at the gear. Slow it down.
Come on, guys, load it on. ♪ [music] ♪ Stay back, then push the ball of your foot
forward and down, leg press it, 60. One every second, heart rate 75 to 85.
This is five of six. ♪ [music] ♪ One, two, three, four,
five, six, seven, eight. Good. Slow it right down. ♪ [music] ♪ So nice and strong on that climb. ♪ [music] ♪ Release your fingers, slightly bend your
elbows, shoulder blades down your spine. Use your glutes, push forward.
There’s your engine, right there. Everything you do, you use your back side.
Nice big muscle group. ♪ [music] ♪ Lots of energy. ♪ [music] ♪ Keep it on, keep focused. ♪ [music] ♪ A few of you guys are
looking a little stressed. Drop your shoulders, riding from your
glutes, nice and strong. Good riding. Keep keep it smooth.
Keep it all the way round. Upper body remains nice and still.
Just notching your shoulders down. And you’ve got a slight rocking
in your upper body. Upper body is completely still,
all from the bottom. ♪ [music] ♪ Three, two, one. Okay, fast flat. 100.
Nice and strong. Come on, make it harder than the climb. Pressurize yourself.
Force yourself to do it. The immediate instinct is to relax.
Come on, stay strong. Keep pushing, 100 RPM through the hips. ♪ [music] ♪ Start counting your right leg turn now,
how many times your right leg goes round. ♪ [music] ♪ Stop counting. It should be around 25.
If it’s less, you need to speed up. If it’s more, you need more resistance,
and to slow it down, simple as that. ♪ [music] ♪ Shoulders, abdominals, fingers,
elbows, spine nice and flat, good. ♪ [music] ♪ Come on, keep it fast.
Push, push, push! ♪ [music] ♪ Three, two, one. Standing flat please,
80, nice and fast. Weight down at the bottom, nicely
balanced, nice and fast at the hips. Try to bring the heart rate
down by five beats. It’s very tempting to ease off
on the resistance, but actually, you need it quite high. ♪ [music] ♪ Nearly there. Well done.
Nice and fast, choppy through the hips. You’ve got one more left. ♪ [music] ♪ Last one coming up. Three, two, one. Gear goes on, 80.
Nice and strong. Power climb. Get behind it, 15 seconds.
Let’s go, last time, 80, 80, 80. Some of you are at 60.
Push, push, push! Take a seat. Slide it back, 60.
Slow it down. ♪ [music] ♪ Shoulders. One, two, three, four.
Use your resistance, keep it slow. ♪ [music] ♪ Use your glutes. Good riding.
This is your last seated climb. Come on, 85% of your
maximum heart rate. That’s without oxygen almost
eight and a half out of 10. You’re working well into your strength
zone, approaching your speed and power, pushing from the glutes.
It comes from you, not me. ♪ [music] ♪ Dig in. Your last one. Focus. ♪ [music] ♪ Visualize what you want to see,
perfect riding form, perfect climb, upper body relaxed. Your glutes are
working intensively, eight and a half out of 10. Push it forward,
feel them firing, you’re nearly there. Sixty RPM. Slow it down, guys, use
your resistance to bring it back down. ♪ [music] ♪ The closer you are to 75 RPM,
equal amounts of fat and sugar. The closer you are to 85,
more sugar than fat. Depending on your goal,
weight loss 75, strength 85. Somewhere in between speed,
strength, and leanness. Somewhere around 80,
pushing to 85. ♪ [music] ♪ Three, two, one. Flat, 100.
Come on, fast and flat. Keep the intensity in your hips.
Don’t ease it off, guys. Come on, keep it high, 8 out of 10.
Let me hear you breathe. Come on. ♪ [music] ♪ More gear. Come on, guys.
Push, push, push! Let me see your cheeks move.
Inhale, exhale, nice and loud, focused. ♪ [music] ♪ Shoulders relaxed, from the
glutes, flat spine, work it. ♪ [music] ♪ Last seated flat. One more climb
and a standing flat, then you’re done. ♪ [music] ♪ Last seated flat. One more climb
and a standing flat, then you’re done. Three, two, one.
Feel it through your hips. Gluteus medius, push forward, shoulders,
abdominals, elbows to the back, nice. ♪ [music] ♪ A hundred. Keep it up. ♪ [music] ♪ Standing flat, gear on.
Control your pedals. Push through, 70 to 80.
Nice and fast. Come on, last minute, hard work.
Up to 85%. No lower than 75%. Fast and choppy.
All the way round, 12 until 12. ♪ [music] ♪ Three, two, one. Take a seat, 80, 90.
Keep the resistance quite high. We’re going to bring it down gently. ♪ [music] ♪ Well done, guys. Keep enough
resistance on to protect your joints. We’re going to gradually
slow your heart rate. ♪ [music] ♪ So, working down to about 75%,
it’s quite a lot of resistance. You’re still pushing from the back.
You’re still breathing from your mouth. Come on, keep working.
Not a complete cool down, just yet. Thank your body for the work you’ve
done and bring it down gently. ♪ [music] ♪ So many people just stop. It’s the
most important part right here. Slow it down, relax your upper body,
breathing through your mouth. Shoulders relaxed.
Now work those pedals. Still pushing, still scraping,
still lifting, perfect form. ♪ [music] ♪ Okay, start to relax fingers,
your elbows, your wrists, your shoulder. We’re going to ease the resistance
a little more, keeping the pace at 80 to 90, control with the resistance,
so your legs aren’t flapping around. ♪ [music] ♪ You’re going to feel your heart
rate drop, you’re going to feel your ability to breathe through
your nose again. ♪ [music] ♪ Nice, big inhale through your nose.
Really open the rib cage. Inflate your lungs. It doesn’t have to
be perfect, just purse your lips. Steady your outflow. ♪ [music] ♪ Slow it down, 70 to 80,
slowing the speed a tiny bit, barely noticeable, but enough
to just drop that heart rate again, as we try and find 65. Stay with it.
Inhale through the nose. Expand your lungs, exhale nice and slow. ♪ [music] ♪ Close your eyes, relax your neck. ♪ [music] ♪ Abdominals stay nice
and strong throughout. ♪ [music] ♪ Okay, you should be nice and cooled down
by now. Breathing should be back to normal. If it’s not, stay a bit longer.
Focus on your in breath, your exhale. ♪ [music] ♪ Even if it is just staying on your bike
for a few moments longer, slow down, ease the resistance,
control the joints all the way round. ♪ [music] ♪ Okay, steady the speed. Start to slow it
right the way down. Control the bike. Control your pedals.
Control your knee joints. Easy. ♪ [music] ♪ And relax. Take it all off,
bring your bike to a stop. Well done, guys. Great workout.
See you on the next one.

Tags: bike, burn fat, cycling, Cycling Tips, cycling training, Cyclist, fat burning, GCN, GCN Cycling, Global Cycling Network, gym training, music, Road Bike, Sec Features, sports, the, your
Written by Raul Dinwiddie

100 comments

  • Comment by Sumayah Mubirigi January 19, 2015 at 5:42 pm - Reply

    Can this workout be done on a stationary indoor exercise bike? Like the ordinary type some people have at home. Or is the workout only suitable for spinning bikes? Thanks!

  • Comment by TheArcV February 22, 2015 at 8:23 am - Reply

    Yeah, so first off, thanks GCN for making these videos.   I like this one and have done it many times now.    

    Jessica Palmer – great job on the coaching 🙂

    Now some random observations people…

    So the guy in the back, far left, is a beast.   Big dude and the effort never seems to bother him, unlike almost everyone else in the class.  He does those high cadence standing sections like it is nothing.   I want to be like this guy!

    The camera loves the girl in front of him.   I can't blame it.

    The sweat dripping hat scene with the guy in the front, second from the left, is motivating at that stage in the workout…I don't feel like I'm working hard enough when I see that… 🙂

  • Comment by Alexandre Le Guen May 15, 2015 at 2:03 pm - Reply

    Haha love the DNB track at 18:00 😀

  • Comment by Olivia Holt May 20, 2015 at 11:17 pm - Reply

    How many calories do you burn doing this workout on average? Thanks 🙂

  • Comment by roberto OBRIJANU May 24, 2015 at 8:22 am - Reply

    lol 50 minutes is extreme another extream week girl who think that is extreme is extreme when you ride your bike fast a day 12 hours i ride with a friend that is extreme not 50 minutes, i know who speak about burning fat but if you are outside and is hot is far far better way to burn fat and be slim not stay inside at 20 degrees when outside is 30 degrees or more

  • Comment by Regina Peters June 9, 2015 at 8:16 pm - Reply

    Excellent!  I love this Cycling Workout

  • Comment by Michael Angelo Samson June 25, 2015 at 8:31 am - Reply

    The visor man really feels the workout. It's like so hot and sunny inside. Hahaha! He really feels that his fat is burning like hell with his facial expression.

  • Comment by Karolina V July 19, 2015 at 9:17 am - Reply

    It would be great if you would make the video available to add to off line videos – as every time Im at the gym and doing your class its consuming a lot of my monthly data allowance 🙁

  • Comment by Kim July 28, 2015 at 8:57 pm - Reply

    823 calories torched 😃
    Great workout. Thank you, i look forward to trying more of your videos.

  • Comment by bert keek July 29, 2015 at 12:11 pm - Reply

    Ligt het aan mij? Is de muziek niet altijd in het juiste tempo?
    Is it me? It looks like the musik is not in the right pace.

  • Comment by hahabass July 30, 2015 at 12:50 pm - Reply

    Thank you GCN. These classes have helped me to significantly improve my fitness levels since Christmas last year (2014).  Plus, I'm over the moon as, for the first time, today, I've managed to complete this class, working flat-out.  As someone with Type 2 you've probably helped to add years onto my life.  My 6 & 8 year old children, for whom I am a sole carer, also say thank you. THANK YOU!

  • Comment by Silver Mirai August 10, 2015 at 9:37 pm - Reply

    Just burned 850 calories (MSN health gps tracker stats) 80 minutes of cycling with a real bike. Most I did was 4 hours, pretty crazy, I came home hungry, thirsty, tired, angry at life xD 
    Honestly, 60 minutes is enough, I feel. burning more than 1000 calories is too much I think. What you guys think ?

  • Comment by MrMole02 September 1, 2015 at 8:52 pm - Reply

    Great workout but hate the video!
    I know it's a personal thing, but all the riders are at a different pace and none seem to keep up with the onscreen pedal, which seems too slow? They are all watching the instructor!……As we should be!!
    Don't you think it would be better to just video the instructor, so we can keep up with her?

  • Comment by stoneslice September 8, 2015 at 8:33 am - Reply

    Stereo MCs track is 'Get On It',
    not 'Dog Tag'.

  • Comment by Contrafidelis September 14, 2015 at 1:07 pm - Reply

    This is about as exciting as a race between a herd of turtles. ; )

  • Comment by adarkerlight September 14, 2015 at 5:53 pm - Reply

    1:25 2:7 (two to seven) pedal stroke? What is this?

  • Comment by Em Templeton October 11, 2015 at 11:34 pm - Reply

    thanks so much for this program, I will continue to do this class a few times a week. it's helping me get back on track post baby, and difficult to get to the gym working full time, and parenting toddler.

  • Comment by gabriel sirikow October 21, 2015 at 1:32 pm - Reply

    i wish some new videos like this. in a group it was more fun

  • Comment by Dung Ho November 3, 2015 at 4:56 pm - Reply

    And then, you can keep the weight you desire forever – guaranteed result. Uncover more here:
    https://plus.google.com/105336423714741356802/posts/2Uqkyr37f9m

  • Comment by Joynal Motin November 17, 2015 at 12:53 pm - Reply

    Having tried various spin classes on YouTube and gym . Must admit this is got to b one of the best classes ! Thank you so much for uploading this . Just done this and I'm off to the shower 🚴🏾😰😰

  • Comment by Joynal Motin November 17, 2015 at 12:57 pm - Reply

    Yes it's all about the resistance !! If you want a hard work out you got to turn the dial . So many people cheat them selfs by not putting in 100% and coming out with saying that was easy lol

  • Comment by Black Umbrella Productions November 19, 2015 at 1:29 am - Reply

    JLT Condor win in Ireland..see promo https://youtu.be/-iXsIa5EJPo

  • Comment by ANKUR SINGH November 27, 2015 at 6:04 pm - Reply

    I got my free trial bottle from https://www.facebook.com/765065123599853/photos/a.768004976639201.1073741828.765065123599853/768004113305954/?type=3&pidid=32e8ab85-6b0c-4bb4-bd9e-52a67a4cf138 I have lost 9 pounds since I have been taking it. I have not even had to exercise. If you take the pills you will lose weight. Extreme Fat Burning Workout – 50 Minute Indoor Cycling Class

  • Comment by Dale Collins December 16, 2015 at 4:22 am - Reply

    I love the GCN training programmes, but this one is the worst. Being persistently  being called "Guys" really is infuriating

  • Comment by J Post January 8, 2016 at 9:09 pm - Reply

    Sorry, but this must be the most confusing spinclass video I have seen. Not recommended. The line is not in sync with what she is saying, I cant get my Hr down when doing 70rpm with the same resistance but standing (line goes down while intensity actually goes up), I cant hold my body still while Im moving my hips, the music is too fast at most points. Telling: go to 70, 70 heartrate? 70rpm? 70% heart rate. Breathing through nose while going 8/10 intensity is not possible. Constantly telling you up up the resistance and push push push while breathing through nose… Not very clear when the peddling with one foot starts and ends…
    Just too confusing to really enjoy, sorry 😉

  • Comment by lowerfranz February 4, 2016 at 2:32 am - Reply

    The most glum group of cyclists you'd ever want to ride with, I thought it was fun!

  • Comment by musik799 February 15, 2016 at 3:48 pm - Reply

    Jessica sounds like a real bad ass, and I love her training videos! Please keep them coming!

  • Comment by Rudywtf March 9, 2016 at 1:40 pm - Reply

    this should be done with heart rate zones

  • Comment by WhatsUpBoiz March 14, 2016 at 8:48 am - Reply

    I dont know.. what to do… Im using a BKOOL, but what to do, when im using a mountainbike, my gearing isn't that high? and if i use a flat road to do this on, when i sprint i do like 130 RPM, to get high on my puls, which still is around 160, and my normal racing is 170-180.

  • Comment by Scot Cycle March 20, 2016 at 11:28 pm - Reply

    What I find strange about this video as none of the riders have cycling shoes on

  • Comment by attyschack March 22, 2016 at 8:00 pm - Reply

    It would be helpful for this and all other GCN training workouts to include in the description of the workout a list of the intervals showing the length and intensity of each interval. The graph on this one helps but many of the other GCN videos don't have this. It would also be helpful for the trainer or the video to show suggested gear combinations for those of us who use bikes on mag trainer.

  • Comment by ced ric April 25, 2016 at 6:39 pm - Reply

    thank you

  • Comment by Tammy Ng April 27, 2016 at 2:31 pm - Reply

    can someone help me understand the clock thing? for example, 5-7o'clock how do you position your feet….? then 8-10 o'clock… ? If it's 11-12, does that mean you basically pointing your toes down and heel way up? that feels weird.

  • Comment by Cynthia Rivera May 8, 2016 at 3:00 am - Reply

    Love to feel the Burn!!!!

  • Comment by Gabriel Araez May 22, 2016 at 2:46 pm - Reply

    Hard, but beautiful. Only for megapros jiji

  • Comment by Jan Rodriguez June 26, 2016 at 7:41 am - Reply

    Thanks GCN for a great workout routine. What heart rate should be best maintained during rest times in between peaks? And what heart rate should be targeted at peaks for a 42 year old? Thanks!

  • Comment by Leksa_usc June 29, 2016 at 3:33 pm - Reply

    Unfortunately I only have an upright bike.I don't think it's advisable to stand on it while pedaling, is there a way to modify this for upright bike? thanks

  • Comment by Ounkham Ph August 29, 2016 at 4:33 pm - Reply

    i have the indoor bike but i dont know how to set effort level to make it match to this vdo

  • Comment by Michelle Collum October 11, 2016 at 5:27 am - Reply

    have been doing this for a couple of weeks. only just mastered the resistance for each interval. literally dripping sweat over the bike during this 😆

  • Comment by Jm3 MTB November 11, 2016 at 3:04 am - Reply

    is that a zombie on the right?

  • Comment by Manuel Solorza November 14, 2016 at 2:27 am - Reply

    Why don`t you work with Beats per minutes? It would be useful for me because I can`t choose the appropriate level of effort. Thanks.. Great videos

  • Comment by Kevin Bray December 18, 2016 at 10:20 am - Reply

    Two questions :
    1: Who is the hot girl on the front left of this video?
    1a: Is she single?
    2: How do I get in contact with her?
    C'mon, someone must know!!!

  • Comment by KLJ Comm December 29, 2016 at 1:02 pm - Reply

    Need more of these spin sessions

  • Comment by holden caulfied December 31, 2016 at 5:52 pm - Reply

    Great class. Better than spin class at the gym. And I always get a bike!

  • Comment by Paolo Maffeis January 6, 2017 at 12:28 pm - Reply

    Color of effort level it matches to heart rate zone?? Green 70/80% Yellow 80/90% Red 90/100%

  • Comment by Zathlon Zero January 29, 2017 at 7:23 pm - Reply

    Just finished this session. Hard is not the word. I thought I was fit. Managed to keep up and complete the session but body is telling me now I've done too much. Looking forward to the next time hopefully feeling stronger. Great workout.

  • Comment by Wzrd February 25, 2017 at 6:15 pm - Reply

    Another great ride, cheers!

  • Comment by Steve Douglas March 2, 2017 at 12:43 pm - Reply

    Good training video, however the over-dubbed commentary is not great. As has already been mentioned, it doesn't always tie-in with what's on screen and is at times confusing.

  • Comment by Eric C March 6, 2017 at 8:08 pm - Reply

    I didn't recognize Lasty till he did the hair flip!

  • Comment by MOHAMMED KHAN March 9, 2017 at 8:41 am - Reply

    It makes me laugh when i see people in a spin class get on a real bike on the road and cant even ride 10 minutes without getting off and stopping and saying is there something wrong with this cycle my legs hurt im so tired?? i can do a spin class for 1 hour im tired after 10 minures of cycling on the road i need a rest. and when they come to a small hill that is not even that steep they get off there bikes and walk lol lol haa haa. on a indoor class every single person i have seen is pushing only 100 watts of power according to the data on the trainer. on a cycle riding along at 100 watts will get you nowhere and you will never climb a hill at 100 watts no wonder they get tired when cycling on the road.

  • Comment by Mahsaa Bidbid March 16, 2017 at 9:50 pm - Reply

    where can I download a zip file of this video ? can someone help me ? thanks

  • Comment by Christine Robinson March 26, 2017 at 8:09 pm - Reply

    is there a link where it explains the 10 to 4 or 10 after 7 or something like that

  • Comment by Matthew Garcia June 15, 2017 at 11:44 pm - Reply

    This torment of a workout was worth it just to see the girl on the left. She's quite a looker……

  • Comment by Emad Abad August 25, 2017 at 11:47 pm - Reply

    👌🏻👍🏼👍🏼👍🏼👍🏼😘

  • Comment by Nattasha Preston September 8, 2017 at 2:33 pm - Reply

    Just did 50 min. Indoor extreme first time in probably 6 months. Nusted my gluteus literally

  • Comment by Deaf4Deaf counselling and therapy services September 8, 2017 at 5:25 pm - Reply

    Please add captions like GCN to make the videos accessible. Thanks!

  • Comment by Cik Tee October 21, 2017 at 1:45 am - Reply

    done

  • Comment by Roelof du toit November 15, 2017 at 7:07 pm - Reply

    How many mineral waters did Tom last have the night before this video!?

  • Comment by R.R. ALphawolf November 19, 2017 at 1:39 pm - Reply

    How many calories does this workout burn?

  • Comment by Elena gómez December 1, 2017 at 10:13 am - Reply

    Hi, if anyone has the time to solve this personal question, here it goes: I´ve been doing some of GCN´s spinning sessions for over six months now, especially this one. I have and execellent diet, that doesn´t leave space for under or over-nutrition. I´ve lost 10 kilos since I started these spinning sessions. I usually do 3 sessions a week, usually a variety, and combining them with hypertrophy exercises at the gym. I don´t want to lose more weight because I´m just under my ideal IMC. Should I stop doing this spinning session, or is it still ok to practice it as a way to maintain my fitness level?

  • Comment by Jesse Jandreau December 12, 2017 at 9:17 pm - Reply

    This workout was brutal, but so much fun!! Hard not be motivated throughout!

  • Comment by Julia Oberheu December 25, 2017 at 1:37 pm - Reply

    Super!!

  • Comment by Yamile Cadet January 7, 2018 at 4:31 pm - Reply

    Following from CT
    This is my third class I just love it
    Thanks guys

  • Comment by seyed kariminia January 29, 2018 at 3:34 am - Reply

    GET RID OF THE FUCKING ADS DUMBASS

  • Comment by Ann Mahaney January 30, 2018 at 5:47 am - Reply

    I've done this 50 minute workout at least 10 times now. I've done the 40 minute workout once and I found it too challenging. I've done some of the GCN led rides too. The50min workout is my favorite because she tells you how to use your glutes for power, visualize engaging at every "hour"of the pedal stroke, instructs on how to position your upper body, and use sticky gears to lower heart rate. I always feel great after this workout. The GCN led rides are good, too. Many other spin workouts via video or in a gym, though not as challenging, leave me feeling fatigued and irritated. I wish she would do more videos.

  • Comment by Tracey Aston February 10, 2018 at 12:06 pm - Reply

    Er is it me these guys are on a different ride the audio

  • Comment by BusinessBackpacker February 14, 2018 at 9:01 am - Reply

    SWEATING my * off great workout Thanks! <3

  • Comment by Gee A February 19, 2018 at 7:34 pm - Reply

    Is that Cadel Evans – i recognise that bumchin anywhere…

  • Comment by Marìa Alejandra Hong Beirute March 13, 2018 at 4:29 am - Reply

    Best session ever. Technical and strong. Loved it!

  • Comment by runner1965 March 14, 2018 at 11:11 pm - Reply

    thank GCN – enjoying the workouts!

  • Comment by BWyatt76 March 24, 2018 at 9:22 pm - Reply

    First time trying this one today, another great spinning workout! I could feel it after the 1st round!

  • Comment by mooieendje1 March 25, 2018 at 5:39 pm - Reply

    Great video, thanks!

  • Comment by Osmey Hernández March 28, 2018 at 1:43 pm - Reply

    Hi, guys! Here I leave an indoor Cycling class for you to enjoy (as much as I did). 🙂
    https://youtu.be/C2fA6C5WQhg
    It is a class made with a Keiser bike, which means the resistance seen on screen have to be adjusted to the type of bike that you are using.
    My recommendation is to always use 3 levels of intensity (soft, moderate and intense) and move within those levels according to the physical condition of each one.

    Greetings to all, thanks for the support and see you on the next adventure!

  • Comment by zohaf May 11, 2018 at 11:41 am - Reply

    what model bike is that? thx

  • Comment by veebot83 May 15, 2018 at 4:06 pm - Reply

    I am not new to cycling but by no means am I knowledgeable. I've noticed that after certain routines the instructor says to follow up with a rest day or you'll "dig yourself a hole." So my questions is this, what does a healthy well-balanced indoor spin week look like? Mondays- Strength, Tuesdays- Threshold, Wednesday- Rest, Thursday- Endurance, etc.? My personal goal is to burn fat and become lean. I am, of course, bottom heavy, 5'2", 116 lbs. Any suggestions? Also, I LOVE your channel. It has been so much fun getting to know the different instructors styles!

  • Comment by Jungling The Odds July 10, 2018 at 2:00 pm - Reply

    I love all your videos but…. where is Paul in this one????😢😢😢

  • Comment by Amy Evans September 10, 2018 at 10:14 am - Reply

    I think with the voice over class looks disengaged. Hard to tell if there doing what instructor says music remains the same throughout regardless of rpms etc. I prefer the ones with the instructor and class doing same seems more authentic

  • Comment by Juicy ASMR September 19, 2018 at 11:24 pm - Reply

    I don’t even know how many times I’ve done this workout. It’s my go-to!

  • Comment by Dara Sophia Shapiro September 24, 2018 at 3:58 pm - Reply

    Your times don’t make sense. Explain them

  • Comment by Louise Victoria Yesiltepe October 6, 2018 at 3:49 pm - Reply

    Commentary was rubbish and boring .. the music not very motivational.. won’t do this 50 minute again.. big fan but not this

  • Comment by Bruce Turner November 7, 2018 at 10:40 pm - Reply

    A hat? Indoors? Really?

  • Comment by Juicy ASMR November 15, 2018 at 9:08 am - Reply

    I don’t know how many times I did this workout. Been doing this one for the past 1.5 years. It’s brutal and you WILL sweat and feel like you died

  • Comment by Anonymous Peaceful person November 18, 2018 at 11:56 am - Reply

    I particularly like spinning classes as it doesn’t put pressure on my abdominal wall, having had surgery. I like the cardio health benefits as it not only improves vascular health it also releases endorphins to lift the mood. 🙏🏻🙌🏻🧘‍♂️

  • Comment by Jolanta Sikora November 23, 2018 at 2:01 pm - Reply

    Hi why did you remove the HIIT 40minute cycle training-hill intervals it was my favorite and I always made it please bring him back

  • Comment by LiamDaLemon December 1, 2018 at 7:06 pm - Reply

    Some of those cyclists were going at wrong cadence all the way through

  • Comment by Yacine Boukhelif December 15, 2018 at 2:02 pm - Reply

    no carbon, no expensive wheels, no wattage bazooka or sprints ….. this is boring stuff, and hating having someone saying how i should cycle, makes me want to break in parts your turbo trainer :p

  • Comment by Se Ou January 9, 2019 at 6:48 pm - Reply

    this was better than my Equinox gym in Manhattan.

  • Comment by Skiddyknickers January 28, 2019 at 9:02 pm - Reply

    That was a beast !

  • Comment by Mom and Me Let's Play February 11, 2019 at 3:30 am - Reply

    Great workout overall but the cues were really confusing to follow.

  • Comment by BWyatt76 February 17, 2019 at 12:29 pm - Reply

    A simple routine, same 4 motions, but very effective! By the 3rd round my legs were tired, and I still had 3 rounds to go. Well done 👍

  • Comment by Berry March 2, 2019 at 6:22 pm - Reply

    Thank You for music in this movie! I love to train with house and drum'n'bass music! Love You 🙂

  • Comment by NYSam_OP KOF98UMOL March 17, 2019 at 8:54 am - Reply

    this training session is wack, sorry gcn

  • Comment by msironen March 20, 2019 at 7:29 pm - Reply

    This standing 100 rpm for minutes on end is pure insanity.

  • Comment by Bridget Jouan March 25, 2019 at 9:02 am - Reply

    Fait 😎

  • Comment by Brandon LaSota March 25, 2019 at 4:22 pm - Reply

    I'm already doing a HIIT/Tabata routine a couple days a week, but looking to supplement with a good cardio on those off days. Is this good or too intense? Looking to stay conditioned for hockey thru the summer.

  • Comment by PopTart TopPart March 27, 2019 at 9:48 pm - Reply

    this workout is crazy lol i just tried it

  • Comment by Rita Kraft April 22, 2019 at 3:13 pm - Reply

    This was amazing. Thank you.

  • Comment by Armah The Trainer May 9, 2019 at 11:50 pm - Reply

    Well done. The coach was a lot sweeter than the boys. Haha. Good change of pace but only occasionally. The boys are tougher. Haha.

    There was no clock. I don't have a cadence meter or timer so I know my rpm's were way off. But like I said a good change from the normals.

    This is the place to be for great cycling. Thanks. 😁💯🏆

  • Comment by cory horst May 30, 2019 at 8:18 pm - Reply

    does anyone know how many miles this class is if done at all the cadences they say to do?

  • Comment by HYmaomao HY June 19, 2019 at 10:48 pm - Reply

    is it ok to do this everyday?

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