Extreme Fat Burning Workout - 50 Minute Indoor Cycling Class
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- เผยแพร่เมื่อ 21 ต.ค. 2024
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Welcome to GCN's fat burning 50 minute indoor cycling workout.
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GCN's 50 minute indoor cycling workout is designed as a fat burning workout. We think this could be one of our toughest sessions yet.
Session leader Jessica Palmer takes through a 50 minute class (including warm up and warm down) that targets pedalling technique with sustained hard efforts.
Feel the burn!
Want to try another of our sessions? Check out our playlist: gcn.eu/gcntraining
Thanks to Jessica: @ibike_bristol
And thanks to Nuffield Health Bristol!
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.
If you want to contribute captions and video info in your language, here's the link to help out 👍 : gcn.eu/6Y
Music - licensed by Cue Songs
Bug Bug - Gone Missing (OCD Deep Pop Remix): gcn.eu/1cgd4L6
Stereo MCs - Dog Tag: gcn.eu/1fwCMWw
Rezonation - Apollo
Temper Trap - Science of Fear: gcn.eu/147u67m
Octavius V - Francophilippe: gcn.eu/1520xV1
Cause 4 Concern - Jinx: gcn.eu/1pFeOAR
Garrett Ojelay - Do It Right: gcn.eu/1dkf30o
La Rochelle - Baby Baby Baby: gcn.eu/17jeYmX
Cassette Jam - Speed of Light: gcn.eu/1fwHtFk
Louis La Roche - Malfunction: gcn.eu/17yM4PY
Cassette Jam - Speed of Light: gcn.eu/1fwHtFk
Double A - Love Will Find: gcn.eu/1cYRw60
Hed Kandi ft. Glitterati - Let The Sun Shine In: gcn.eu/1cYRw60
Sherif - Diggin On My Groove (Mr. Vasovski Remix): gcn.eu/1bSElD3
Paul Sidoli, Dave Gardner - Glowing Embers
Bigger Than US - Rut: gcn.eu/1fwDsLp
About GCN:
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Music - licensed by Cue Songs
![일상 속 기분 좋음 [Proto disco meme]](http://i.ytimg.com/vi/DwmEIaZ7XGQ/mqdefault.jpg)
We tackled assembling the bike as a family project. th-cam.com/users/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
I had brain surgery May 1 2013 after gaining 55 lbs in 3 yrs because I was unable to exercise.
I purchased a spin bike the same ones you use in some if your videos. I was unable to use it right away as my mom and brother both fell Ill with cancer . My mom passed away and I now have epilepsy as well so am unable to drive.
I started in my spin bike again close to a month ago . I watch what I eat . I follow your spin classes and have already lost 15 lbs. I am near 47 yrs old .
Continue to post your spin classes please they are my motivation
Congrats, Lorna!
how is it going nowadays?
i am waiting your feedback too , i hope you are doing good nowadays !
Lorna Atkinson well done you! I had febrile convulsions as a child up to the age of 7 so I know how hard it is with epilepsy drugs! I couldn’t exercise because of a knee surgery and couldn’t wear high heels for 2 years after surgery! I still get pain if I don’t exercise my left knee due to half of my hamstring being taken away and reconstructed through my knee. My surgeon recommended cycling to keep the muscles around the knee strong! That’s why I bought a spinning bike! Keep up the good work!
Lorna Atkinson I was given anti convulsants and autism psychosis drugs co-hortly and illegally to slow the brain down to cause a massive migraine and was unable to function cognitively! I suffered a blow to the head with manufacturers purposely adding drugs to food and drinks which I am allergic to. But as my primary school teacher Mrs Roberta Mills knows, the drugs don’t work well with me and makes me less able to work properly! Having come off the drugs, my teacher saw me go from the bottom of the class to top third of the class in one year! 1979! Unfortunately when I exercise, my heart rate goes too high and the lack of oxygen from rhinitis causes me to not be able to sustain the whole session! Thankfully after meeting lars Rachel the 2nd from Norway on holiday who had open heart surgery after a stroke, he said his doctor said he was okay to take his heart rate to 160 once a week!
This lady knows her stuff! Explains the form beautifully!
Did this one again - keep coming back - and every time, it's killer! Noticed I'm getting better and am thrilled! Ads are annoying but someone has to pay for us to see your great videos, right? Love the opportunity! THANK YOU! Keep up the great work, GCN!
This is one of my GCN favorites. It has variety, duration, and motivation. Great ride.
Oh man! I still keep doing this session. It is so demanding... I hate you guys, but also love you!
One of the most killer spinning classes! This classes has extremely helpful for me who are able to cycling indoor due to the Cov-19 situation. Haven`t successfully follow all the instructions in this session, will come back again!
Back again! This one is KILLER! Cadence meter really helps keep me accountable. Love the instruction, reminders of body position, pedal position (clock), etc. Will be back when I work up the courage again! =D THANKS!
You've helped this 60-something get fit again after a health problem, thank you this is an excellent workout. I would love to see more videos from you.
Great class. Better than spin class at the gym. And I always get a bike!
This is the spin class I do to make me feel like a complete amateur. It's so challenging but great!
It was what I needed. I’m grateful
This workout kicked my butt!!! Nice work, I am saving this one! Excellent intervals, definitely not for beginners. I liked the music and the coaching as I am lazy and need to be reminded about form and intensity!
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.
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 (widower), also say thank you. THANK YOU!
hahabass Glad to hear it!
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Global Cycling Network I agree!!! 👏🏼👏🏼👏🏼👏🏼
Great video burned 400 calories in 50 mins! Crazy soreness as well on the next day!
Only hard part was what was all spinning 2-7, 5-7!? Didnt understand how to do that! 🤦🏽♂️🤦🏽♂️
First time trying this one today, another great spinning workout! I could feel it after the 1st round!
I keep coming back to this session. Just love it! Thanks .
I've downloaded and train to this video 4 times this week alone, It felt great after every session, a big thank you GCN! I also use on a regular basis the 20 minute high intensity video among couple of others. Keep up the good work.
Thanks Sorin Pintiliasa !!
Jessica sounds like a real bad ass, and I love her training videos! Please keep them coming!
Probably one of the best videos I've seen for training on the bike indoor. Love it! The instructor was a great motivator. Thanks GCN!
Back for more! Always a great challenging workout! The ads suck but the ride is epic!
Thanks for the workouts. They are awesome. Been great through pandemic. Just hate the adverts.
Great level of instruction and interval training, awesome 😀
I do this 3 times a week it rocks! I still cannot keep up! These people are top notch!
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.
Best calorie burn!
It was a good class. I prefer to have a clock counting down each segment and why not leave the rpm counter up the whole time. Good reminders on keeping shoulder down.
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.
This is a good, intense class one of the best on TH-cam. I've done it twice now on my spin bike and clocked up 700 calories both times, sweat dripping from my nose etc. I think the fact it's edited with no breaks at all means you have to maintain the intensity from start to finish forcing you to dig deep. I've got many Les Mills RPM videos too but never get near 700 calories in those classes proving this is a proper high intensity class if you do what she says. I averaged 82% of max heart rate throughout and near the end got up to 100% for 2/3 minutes too. Great stuff GCN, thanks and keep them coming.
In that 50 min class you burn 1400 cals, that's impossible! You've got your heart rate monitor set up wrong cos there's no way you could clock up 1400 cals following that video, only on alp d'uez or something could you get up that many calories in 50 mins
***** So for 20 mins less exercise you burn the same calories?! Interesting logic, I'd have to see that to believe it...
Well then I must be eh? Sounds like you got it all worked out superman! Sorry but anyone who responds to someone's innocent comment with a "Is that all you do, I do twice as much!" is obviously a bit of an egotistical bore. I'm very impressed, get yourself a Blue Peter badge youngster!
Then I apologise. The tone of someone's messages can sometimes be misunderstood in this two dimensional format, so we have to interpret it in a way. Have a good day
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Thanks a Lot, Brazil,Campinas, SP
Damn…best one you’ve done!
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 👍
Need more of these spin sessions
thank GCN - enjoying the workouts!
I have been using all the GCN cycling workouts (on fluid trainer) for two months while recovering from shoulder surgery. Did my first road ride yesterday and found I had lost only about 10% on strength. Endurance is still to be tested. Amazed my usual cycling buddies. Keep up the great work GCN. Any chance of a 120min + video for the wet long ride days?
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... :)
Great technique at long last someone who knows how to teach!
Having tried various spin classes on TH-cam 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 🚴🏾😰😰
Tks! It’s an excellent class… congrts. 👏🏻👏🏻👏🏻👏🏻👏🏻
Love the GCN Spin Classes, thank you!!
Following from CT
This is my third class I just love it
Thanks guys
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. 🙏🏻🙌🏻🧘♂️
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.
This workout was brutal, but so much fun!! Hard not be motivated throughout!
Jerome Azzopardi There's more info on that here: Cycle Training with GCN - How To Use Our Training Videos
Tonight we dine in hell!
Sangeeth Ruwa
Corrida na esteira
this is an amazing ride
Hi, what does "Effort Level" in these workouts mean? Does it mean the resistance level that is to be set on your bicylcle? Thanks
823 calories torched 😃
Great workout. Thank you, i look forward to trying more of your videos.
very nice trainning! the legend helps a lot... thank you !!!
Love this ride.
Thanks GCN and Jess, great workout, clear instructions, good motivation and if done properly a good sweat!!!! Perfect home spin class if you cant get to a your gym one...
Wow. Great work out. Thank you so much.
Another great ride, cheers!
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
+Joynal Motin I just got a turbo trainer and I'm still trying to find that sweet spot where I'm working enough.
Totally agreed follow the video but work with resistance... you will see results
Really very helpful! Thank you
Great video, thanks!
Holy hell that was amazing
I like this one and use it often. But I miss the clock so I can count rpm all the time. Be happy if it is applied😊 And you forget the left leg of the first pedal run. And at the last interval, you add a climbing session that is not thereusen Thank you so much for great training videos, I use many of them several times a week👏👏👏👏
That was brutal. I LOVED IT!
Great workout-if instructions are properly followed. THANKS!!!
Great fun! Thanks.
Best session ever. Technical and strong. Loved it!
Glad you liked it Maria!
It was so hard 🔥🔥🔥
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!
Great work out today. Thank you for the video. ❤️
Excellent! I love this Cycling Workout
34:35 and 34:46 Nice to finally see another guy with sweat dripping from his hat like this. The exact same thing happens to me after 20 mins on the bike.
i can tell it's an older video but good Lord what a tough ride!!! The newer videos are more consistent in showing the pedal speed which I need since my home bike is very basic. Just curious, I have learned that sufficient recovery between longer pushes are important but there is pretty much zero recovery within this ride?! Any tips and input welcome, thanks!
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 😆
great video. im sweating even as a pro! this is a great workout for everyone!. if your fit, high resistance to attain the cadence if its too easy. i have done this on an indoor trainer. but the jumps as they show in other videos and standing climbs are a bit trickier because a trainer isnt as stable. however you should get a decent workout. if you can get a cadence meter for the trainer it would be helpful.
Like others, I enjoyed the structured work out, though had to modify my cadence at times, but the riders cadence didn't match the ride and the voice over is shocking. Needs to be done live, like all the other great GCN work outs I've down loaded. I want to hear the instructor suffering as well !
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.
that was harder than I expected! good use of coach dialogue for motivation though, I was thinking of doing something easier during the second interval (I'm a bit out of shape at the moment), but kept at it.
This was amazing. Thank you.
Mr Baseball Cap's facial expression is hilarious :-).... Maximum facial pain even during the warm up!
Great workout, thanks GCN! How many calories can one burn with this one? An aproximate.
Great workout 👍🏼 shame about the ads 👎🏼
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
how I know, what my effort is? for example effort 5 or effort 7 or effort 10? Just like a skale from 1 to 10?
That was a beast !
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 :(
Excellent ride, does that young lady, front row, on the viewers left, happen to have her own channel? Perfect pace for an old guy like me.
great workout.
Super!
The ride was good.
Adverts were amazing, especially in the middle of a standing climb at 100 rpm 😂
This standing 100 rpm for minutes on end is pure insanity.
thank you
Awesome one guys,
A question how many of these should i do per week if im serious about weight loss 📉 and endurance
does anyone know how many miles this class is if done at all the cadences they say to do?
good work Paul Fuller ...still got it ?
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. 😁💯🏆
Great video and great advice during the workout! There were a few things I never knew about form and muscle function. Music is well in the background, as it should be. Only one minor whine: would have been nice to know what 6/7/8 levels referred to right from the start. To me, perceived exertion of 8 is just under LT (about 90% of max HR for me) while 80% max HR is about 18 bpm lower. Oh well, I'll know next time. :)
Amazing ❤️
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?
I really appreciate your videos, this one is an especially good workout, but you guys have absolutely no sense of timing on these narrated videos. You ask for 80 rpm but the music and the pedal animation are around 120bpm. Often the beat of the music doesn't match the rpms you ask for. Otherwise, an excellent work out that I use on a near daily basis!
You are quite right. But it seems like GCN don't want to get better, since they just answer the "I love"-comments ... Otherwise good work, yes.
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!
Top.. Great... Grazie mille
out of puff just watching :-) great vid though . New to cycling so ill be going easy to start .
loved the cadence call outs! Great workout.. Realistic to outside cycling. JessicaGreenrides