Matt: welcome to the 20minute gcn fat burning turbo session. We’re just about to start the warmup. To get yourself ready during the warmup, there’ll be an opportunity for me to talk you through exactly what’s ahead. And I’ll tell you what. It’s going to be a tough one. So, three minute warmup for this session. Just an opportunity to get yourself bedded in. Loosen up the legs. Also, use the opportunity if you want to have a bit of a stretch.
And just get that blood pumping around the body. But this session really will get that metabolism firing. It is a very, very difficult interval session. You need to be completely and utterly focused. So, three minute warmup, then we have five30second intervals, with a 30second rest in between each one. Then you’ll be thankful to hear we have a fourminute break, a fourminute rest. Again, an opportunity to spin those legs,.
Recover, regroup and refocus for the final intervals that are coming up. So in total, you’ll be doing 10 flat stick, perceived effort between 9 and 10 so very, very hard physically and psychologically. These are the sorts of sessions we want to use to race. Used to get me sometimes more nervous than actually being in a race itself. So, gradually through this warmup, just build up the tempo a little bit and start.
To feel the bite. the sort of cadences we’re looking for, as a guide only, doing the intervals themselves, 100 and 110 RPM, but again, that’s just a guide for you. But remember, 30 seconds, it’s not quite a sprint inaudible 00:01:55, not quite a sprint. You need to make sure that you pace yourself, but try and get everything out before that 30second rest. But believe you me,.
Another 30 seconds will be welcomed. it goes in nearly the blink of an eye, then you’re back on it again. Five of those, I’ll count you through. We’re now well into the final minute of the warmup. 50 seconds to go. Now after the warmup, we’re going to have 30 seconds before the first effort, so around 40 seconds to go in this warmup. Just make sure you’re spinning.
Your legs, getting yourself to the point that you’re ready to make these sorts of efforts. Might be an opportunity as well to have a quick sip. You’re going to get very, very hot during this session. Make sure you keep topping up those liquids. I’m feeling nervous myself now. 20 seconds of the warmup and then still another 30 seconds before we hit the first interval. .
So make sure you’re focused and ready for the job at hand. try and get as much as you can out. Okay, we’re into the 30 seconds leading to the first 30second interval. I want to see some real effort. Be sure to time these sessions. Absolutely ideal. You can lose weight and make yourself quick. 10 seconds now. Select your gear. You’re going to make the effort in again. Aim for about 100 RPM. That’s just a guide. Three, two, one, go.
Keep it going. Try and keep the cadence nice and high, but try and keep your body still. 10 seconds to go. Come on. Five, four, three, two, one. Okay, ease up. Keep pedaling. Don’t stop pedaling. Knock it down several sprockets. Let yourself breathe. Perceived effort at between one and four only now.
Burn Fat Fast 20 Minute Bike Workout
This is a highintensity interval training spin tutorial. 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. 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. 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.
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. 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. 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.
Three, two, one, go. Fifteen seconds. Three, two, one, back to your tempo. You’re almost done. Keep breathing, in through the nose, out through the mouth. .
Three, two, one, go. Nice job. Relax the shoulders. Three, two, one, tempo. Good. Three, two, one. Come on, move it. Fifteen seconds, let’s go.
Imagine you’re passing someone. you’re racing to the finishing line. Three, two, one, tempo. Two more. Three, two, one, let’s go. Fifteen seconds.
Three, two, one, tempo. Fifteen seconds to recover then one more. Three, two, one, go. You now have one. Enjoy it, push hard. Three, two, one, tempo.