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20-minute High-intensity Cycling for Fat Loss
Kaleigh Cohen Cycling•Processed: Mar 03, 2026
21-minute workout video. Cardio, HIIT. targeting Full Body, Legs, Glutes. high intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout consists of a series of high-intensity cycling intervals, including seated climbs and sprints, designed to maximize fat loss and improve cardiovascular fitness within a short duration.
🏃 Guide
This cycling workout is designed for individuals looking to efficiently burn fat and improve cardiovascular endurance in just 20 minutes. It combines high-intensity intervals with steady climbs to maximize calorie expenditure.
Benefits
Weight Control / Fat Loss
Cardiovascular Endurance
Step-by-Step Guide
1
Seated Climb
Maintain a steady pace while seated, focusing on pushing down and pulling up the pedals to engage your glutes, hamstrings, and quads. You should feel the burn in your legs. Ensure your core is tight and back is straight.
2
Sprints
Increase your RPMs for short bursts while maintaining resistance. You should feel your heart rate increase significantly. Remember to keep your shoulders relaxed and core engaged.
3
Cool Down
Gradually decrease your intensity and allow your heart rate to lower. Focus on deep breathing and relaxing your muscles.
Safety Notes
Consult with a healthcare provider before starting if you have heart conditions, hypertension, or any other serious health issues.
Duration: 21m 26s
Difficulty: Medium
Intensity: High
Suitable for: Active level
Suitable Conditions
ObesityPrediabetesHypertension
Therapeutic Goals
Weight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Hypertension
🚫 Contraindications
Avoid this workout if you have: Heart Failure
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body💪 Legs💪 Glutes
Category
CardioHIIT
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#21 min#half hour#Cardio#HIIT#intermediate#None#Full Body#Legs#Glutes#high