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Burn Fat Fast: 20 Minute Bike Workout

  • Published on Mar 10, 2013 veröffentlicht
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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: • Indoor Training G... and for how to make sure your indoor bike is set up correctly, see: • How To Set Up An ...
    Filmed at Pedal Studios in Wimbledon
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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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    Music licensed by Cue Songs
    Music - licensed by Cue Songs
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Comments • 2 695

  • Sandy Lazo
    Sandy Lazo 8 years ago +1877

    This is amazing already lost 63lbs in 2 months doing this video 4times a week love these videos thank you GCN.

    • FaCe Says:
      FaCe Says: 6 days ago

      @mr Q nah, it can be done…who are you to say if it’s true or not….I just lost 9 pounds in 8 days eating once a day no exercise. Now I’m starting my bike. I’ve also lost 29 pounds in 30 days before…almost a pound a day. Everyone is different.

    • Lana Vlog
      Lana Vlog 9 months ago

      @Microage pool for tomorrow

    • J Z
      J Z 11 months ago +1

      ya i lost the same I just did it 4x a day xD

  • Jessica Blankenship
    Jessica Blankenship 2 years ago +124

    Wow just finished this 20 minute hiit ride. And I am drenched in sweat. Glad I came across this video! It was intense. Just what I was looking for!

  • Zack Vance
    Zack Vance 7 years ago +698

    As a beginner I just did this entire workout in position 1, but still a very intense workout...

    • Tyro X
      Tyro X 8 months ago

      Doing it in position 1, realised after coming from gym and seeing this video that there are so many positions.

    • joyous pharmacist
      joyous pharmacist Year ago

      @Jay F How

      FAYLESHA PORTER Year ago

      That’s an excellent idea. I was able to up to 45 seconds but tomorrow I’m doing the 15 seconds and some 30 for 12 minutes. (:

    • Jay F
      Jay F Year ago

      I died ☠️

    • Roisin Shields
      Roisin Shields Year ago

      @Ain Berger make any workout your own!

  • Beleza Com Rah
    Beleza Com Rah  2 years ago +45

    Seven years later and this workout is still awesome! Please never take them down!

    • Robert Mancilla
      Robert Mancilla 3 days ago +1

      It’s been 9 years now?!? I just found this video. I wonder if they all kept up their cycling

  • Diana Echeverry
    Diana Echeverry 2 years ago +258

    Just want to say that doing this video 2 times a day ( 1 is fasted cardio) has changed my life! I’m down 10 pounds in 2 months and my legs have gotten soo shapely! I’ve always dreaded the treadmill because of my big breast but bike is just a lifesaver. Thank you so much for this video!! I’ve done others but this one makes me sweat the most! Good job ladies!!!!

    • Guled Farah official
      Guled Farah official 3 months ago

      @Princesse Richesse It is all blessings. 😋😂

    • Zanitey
      Zanitey 7 months ago

      Proud of you, keep pushing (anything is possible)

    • Gabrielle Andrew
      Gabrielle Andrew 7 months ago

      This is hard but doing consistently pays off

    • Princesse Richesse
      Princesse Richesse 10 months ago

      This is my sign . Thank you so much , big breast are a struggle sometimes 😂

  • Mara Vivas
    Mara Vivas 2 years ago +17

    Done this workout 4 consecutive days (Mon - Thu) followed by a 25 minutes Barrecore class, feeling the positive results already! Planning to stay with it for 6 weeks, 5 days a week (taking two days off) Will keep reporting.

    • hello2234
      hello2234 18 hours ago

      ​@Neka i guess not so well 😅

    • Neka
      Neka 9 months ago +2

      How did it go? x

  • PutinPussyRiot
    PutinPussyRiot 8 years ago +58

    Amazing work out and video - I'm male, 51 years old, did these every day for a week and lost 3kg which is about 6.1/2 lbs! Just started their 60 minutes workout and that is a killer!!! Thank you, I'm buzzing!!

  • Martin Bakunawa
    Martin Bakunawa 2 years ago +23

    I've been doing this on repeat for over a month now, and this has been my favourite routine to do. Thanks for this!🙋

  • Diego Bustos
    Diego Bustos Year ago +26

    First time doing this and I took 2 quick breaks as I haven't exercised for some time. I was able to finish the workout, but it definitely destroyed my legs. Either way, I feel so accomplished for still continuing on and finishing! Will definitely keep using this workout!

  • Belinda M
    Belinda M 2 years ago +16

    I just tried this today. I haven't cycled in years so it was hard on my bum. But I really loved this work out. At first I thought it wasn't long enough but then the warm-up killed me. Lol. ❤️

  • Cammy Babe
    Cammy Babe 6 years ago +8

    This was hard but the endorphin rush afterwards is amazing! Deffinetly going to work this into my usual workout routine!

  • Kristi B
    Kristi B Year ago +20

    Oh my goodness!! The sweat rolling off of me was insane. And I was indoors in air conditioning! Thanks for the insane workout! Saving this as a favorite ❤️❤️

  • copperandcoast
    copperandcoast 7 years ago +32

    This is my favourite spin workout of all time 🙌🏼 I've tried other videos and this one is by far my favourite

    • Bobi R
      Bobi R 6 years ago

      +jill McQuary ,Climbing and Walking in rainforests are more effective ,

  • Adrian Reynolds
    Adrian Reynolds 3 years ago +12

    I've done hundreds of spins over the past few years, but always come back to this session as some stage. Great workout, thanks.

  • Mara Vivas
    Mara Vivas 2 years ago +3

    JANUARY 29th 2021, still doing this workout, it has got me through 2nd UK Lockdown, now 3rd lockdown, feeling energised, complementing with a Pilates class... Thank you!

  • Bruno Pontual
    Bruno Pontual 4 years ago +13

    Ive been doing this on my own, off and on, for a while now. It’s the best cardio ive done when it comes to results. Also, it’s just 20 minutes! I am on a keto diet and I do IF as well. Never felt better!

  • Rose
    Rose 3 years ago +9

    Granted I was dumb for doing this workout at my weight and fitness level but I got 15 minutes in before I had to duck out and feel pretty damn good about it

  • AshleyMermaid95
    AshleyMermaid95 9 years ago +7

    Wow! I did this at home on my stationary bike! Very intense! Thanks you so much for posting this:) going to start doing it everyday :)

  • teng ngee lim
    teng ngee lim 5 years ago +4

    This routine is so satisfying after I have done 45 minutes RPM class. I am breathless but feel amazing. My head keep sweating non-stop, my body keep smelling, and really enjoyed for me.
    Recommend to everyone who love to use cycling to get fitter and healthier. Thumb up from Malaysia subscriber.

  • Sofia Arzola
    Sofia Arzola 4 years ago +6

    This class was amazing, thank you! Simple directions no to much annoying speaking straight to the point 👌🏻

  • Lucas Bieber
    Lucas Bieber 8 months ago +2

    First time doing this workout, with how intense it is, I hope to see significant changes in my body. I'm going to do this 4 times a week until school starts

  • allofdestiny
    allofdestiny 7 years ago +640

    i pulled this up while i was at my local gym to follow along. this is intense and awesome i feel great thank you

    • Bike Rider
      Bike Rider Year ago

      @Ryan Hern did you write that approach?

    • Kenneth Vincenzo
      Kenneth Vincenzo Year ago

      i know Im asking randomly but does anyone know of a trick to get back into an instagram account?
      I somehow forgot my password. I would love any tips you can offer me.

    • Alvaro Sureda
      Alvaro Sureda Year ago


    • Joe Topp
      Joe Topp 2 years ago

      Anybody know the track list of the first song

    • Dulce Granados
      Dulce Granados 2 years ago

      I did the same and it was amazing!! Love this video

  • Puji Lestari
    Puji Lestari 2 years ago +4

    Sweat like insane each time. A Great short but effective workout. It’s part my workout routine especially during the pandemic.

  • T
    T 2 years ago +5

    I have a failing hip replacement and need to get fit for the new replacement. I've built an inch and a half of muscle circumference on my bad thigh in a few months of doing this daily. And my cardio vascular health is thru the roof! Thank you sooo much for this video!!! ❤

  • Mohammed EL
    Mohammed EL 4 years ago +3

    Very good workout. I've done the session twice, from the first time I descover the video. I love it. thank you so much for the great job you do. Even if I'm not young, and didn't practice any sport for 10 years, almost, I try to do well by following, as it's possible, the GCN's training sessions. Big, big Up, for the full team.

  • Tamara Lombard
    Tamara Lombard 3 years ago +4

    Great class! I modify it by using my mini trampoline with the class. It's an awesome workout! So glad I found this. I have tried trampoline videos and it doesn't cut it for me. I like how this breaks it down into intensity intervals. I love it!!!

  • DerrickLee2023DLA
    DerrickLee2023DLA Year ago +6

    Wow! I started doing this on Tuesday of this week and I have really enjoyed this workout. I use an old exercise bike to do this workout in and it has become a great part of my day.

  • Jamie Coleman
    Jamie Coleman 5 years ago +6

    My first hiit cardio with this channel was intense and I look forward to doing more, I believe that this channel will help me get show ready in no time as a bodybuilder thank you GCN.

  • Rebeca Mendez
    Rebeca Mendez 3 years ago +12

    After some months i can finally do the whole rutine is totally worth it, my legs got some muscle! Exactly what i wanted.

  • Elizabeth Arroyo
    Elizabeth Arroyo 4 years ago +4

    I just got a new bike a couple of weeks ago and I’m trying this video . Had to stop every 3 or 4 min cause I have a 1 year old, but I’m trying it until I can do the 20 min without stopping!!! It encourages me people here have lost weight in 5 months ! Xxx

  • Cee Dee
    Cee Dee Year ago +5

    I always felt intimated joining group spinning as it always looked like everyone knew what they were doing and fit enough to keep up. I followed this video and fell pretty confident now.

  • Haleema Ahmed
    Haleema Ahmed Year ago +2

    Got my first exercise bike and this was the first workout I did! It was super hard but I’m so glad I did it

  • Swaswati Borpuzari
    Swaswati Borpuzari 2 years ago +8

    I did this workout for 2 months and I have lost 7 kgs. Thankyou so much for this workout! A blessing during the lockdown ❤️

    • Swaswati Borpuzari
      Swaswati Borpuzari Year ago

      @Pleaselordmakemestudy In the beginning try to do this 2-3 times per week. As you start developing more strength and endurance, you can increase the timing likewise. You can even incorporate different workouts like dancing, walking, running in different days. The more you make it fun, the more it becomes easy to be consistent with it. Try experimenting with yourself. You're gonna love it! ❤

    • Pleaselordmakemestudy
      Pleaselordmakemestudy Year ago

      @Swaswati Borpuzari thank you!! does doing it everyday help? or too much?
      cuz I'm rly trying to lose weight as well but I also don't rly know what I'm supposed to do and not supposed to do too much

    • Swaswati Borpuzari
      Swaswati Borpuzari Year ago +1

      @Pleaselordmakemestudy 2-3 times per week

    • Pleaselordmakemestudy
      Pleaselordmakemestudy Year ago

      How often do you do this in a day/week?

  • mabelly14
    mabelly14 8 years ago +2

    I did your spin class this morning trying to keep up with the class. I'm still sweating now from the workout. I'll be do this multiple days a week. It was very intense. A spin class was recommended to me by some cyclist friends (or are they friends for telling me about this:o). They said it improved their cycling performance. I hope so I have a few cycling events/challenges lined up this season:).
    Thanks Global Cycling Network

  • Louise Eivers
    Louise Eivers Year ago +3

    Just want to say thank you 🙏 as this has been a lifesaver literally . I have lost weight so fast doing this spin class every day xxx

  • Beau Alexander
    Beau Alexander 5 years ago +3

    Found this at the gym. Awesome!!! Thanks for a whole, good workout loved it

  • Henry Swat
    Henry Swat 2 years ago +1

    Thanks guys, you got me through an extra 20 minutes, great work

  • Diana Estrada
    Diana Estrada 5 years ago +9

    I’ve been using this video at gym! Love the intense cardio!! 😅

  • Jackie Lachance
    Jackie Lachance 2 years ago +55

    I love your HIIT Classes, I do them twice a day. I’ve been spinning 11 years and I’ll 68 years old!!

  • Amy Kirk
    Amy Kirk 6 years ago +1

    I wanted to start doing a quick early morning workout each day, in addition to gym after work and longer rides at weekends. These quick 20/30 minute GCN videos are ideal. As others have said, some of the girls have very poor technique, but just concentrate on yourself.

  • Jasmine Turner
    Jasmine Turner 3 years ago +1

    This is well done thanks 😊 really enjoyed this video will definitely be adding this into my regular routine

  • beautysplashxoxo
    beautysplashxoxo 5 years ago +3

    I've been cycling at home using this vid for the past two weeks. Love the different Intervals. Great job!! Xoxo

      FAYLESHA PORTER Year ago

      Can’t wait until I see improvement. I’m up to 8-9 minutes for now. But the more I use it the better I’ll get.

  • Jon Tyler
    Jon Tyler 2 years ago +2

    Thanks GCN!! Revisited this workout from a few years ago... Been a blessing with COVID-19 restrictions! A couple weeks in and seeing the difference!! 🙌

  • Michelle Maddon
    Michelle Maddon Year ago +4

    love this workout and the format. I am hearing impaired and all the visual ques are on point. I can follow and i love the loud horn sounds.. I need it! lol This workout has helped me loose so much weight and my investment to my spin bike has been worth it. The little tips given help me keep from injuring myself.

  • Andrea Lewetag
    Andrea Lewetag 5 months ago +1

    I LOVE this workout! New to cycling & it’s just so motivating

  • Carrisebear
    Carrisebear 6 months ago +1

    I love this workout (done over 2 hundred times at least) because I can put it on mute and listen to my own music or a podcast. It is only 25 minutes which means I can schedule it in my day without feeling stretched for time. I can supplement it with yoga or pilates. I can also put as much or as little energy as I want into it. Also when my skin is on fire from so many things going on and I feel overwhelmed, I just bike it out. Thanks for the video!

  • Rick Torres
    Rick Torres Year ago +3

    I started doing cardio at home, since I have a complete home gym, and this track is awesome on Wednesdays and Saturdays, when I concentrate on HIIT cardio, along with maybe 200 jump ropes.

  • Virginia Madrid
    Virginia Madrid 9 years ago +46

    Awesome daily work out, lost 10lbs in 1month 👍

  • Andrew Wickes
    Andrew Wickes 7 years ago +1

    This is a brilliant spin bike workout. My heart rate averaged 72 of max. Thanks

  • Olivia Richardson
    Olivia Richardson 3 years ago +1

    im actually so glad i found this video!!! first time and i shall hope to commit to this 4-5 times a week, great workout for home. thank you!

  • Pilates and Yoga with Jade

    Great session for a Sunday morning! Thank you , now time for some Pilates 🙏🏼

  • Paul Daley
    Paul Daley Year ago +1

    I have been using this 20 minutes HIIT throughout the Covid-19 pandemic with great results. Thanks!!!

  • dingo beaver
    dingo beaver 11 months ago +2

    Still enjoying this one, on my favourites after two yrs 👍😀

  • foot long
    foot long Year ago +5

    Now that was a workout! I could only manage the first 15 seconds and I was done!
    Just need a bike now

  • Mrs. Bishop
    Mrs. Bishop 7 years ago +1

    Great video & by my calculations I burned over 50 additional calories using this video, rather than just going along at my own pace in the same time! 😃🚴🏻

  • Christopher Hanley
    Christopher Hanley 4 years ago

    First time trying cycling anything after just buying a bike. Had to modify the resistances to make it a little easier half way through but was able to go all the way without stopping and did all the positions. Laid on the ground for 15 minutes afterward trying to get my breath back 😂 excellent video and I'll keep using it until I need something more advanced

  • Alyssa Batallones
    Alyssa Batallones 2 years ago +6

    I’ve been doing this workout for 2 consecutive days already ❤️

  • Sonia Hdez
    Sonia Hdez 6 years ago

    Great for me as a beginner. Three weeks doing it three or four times a week. I like it very much. I don't add too much resistance yet but I will do it very soon. Greetings!

  • Sandy Aubertine
    Sandy Aubertine 3 years ago +19

    Are there other videos like this with the same crew? They really motivate me so it would be nice if they have a few more to keep things from getting stale.

    • Grey Line
      Grey Line Year ago +1

      Yes, I would be interested as well.

  • arz ra
    arz ra Year ago +9

    Thank you! They didn’t have a spin class at my gym today. So, I did this while using the spin room.
    Great workout!

  • dedee ritter
    dedee ritter 5 years ago +1

    I love it!!! I've been doing it for almost a year on and off.. Now I start again. Thank youuuu 😘😘😘

  • Monae Slaughter
    Monae Slaughter 4 years ago

    So a week ago, I started this in position one and couldn’t get through more than 6 minutes. I’m a beginner, also very out of shape. I came back to this video everyday and I FINALLY got through the whole video in position 1 and omfg that was a powerful workout.

    • Monae Slaughter
      Monae Slaughter 3 years ago

      I was 162lbs and now I’m 141lbs, still using the video

  • Joy Kim
    Joy Kim 3 years ago +2

    Thank you!! Really enjoyed my self-spin ❤

  • Colin Albright
    Colin Albright 5 years ago +1

    Hi gnc team, after fall and osseous breaks I have by your training videos again top form. Thanks a lot for it!

  • Señor Strike
    Señor Strike Year ago +1

    Thank you for this. Watched it three times already in the last hour. Still gonna watch a couple of times more just to make sure I get it right.

  • msfabulista
    msfabulista 4 years ago +12

    I might be swearing by the end of the video, but I love how intense it is! I can see results already after one month of this and other GCN spin classes

  • Doe Restrepo Macias
    Doe Restrepo Macias 9 months ago

    Thank you soooo much! I just started incorporating this sweet spin class to my early mornings! Saves a lot of time with my work schedule! Very grateful!✨🚴🏾‍♀️💜💫

    • Global Cycling Network
      Global Cycling Network  9 months ago

      Have you checked out our dedicated "GCN Training" Channel for more workouts?

  • GWqueen4life🙏🏾
    GWqueen4life🙏🏾 2 years ago +1

    Started this cycling class today! Really hard but I kept moving. I will be good on no time! A for effort!

  • Achil Pretés
    Achil Pretés 8 months ago

    this has helped me so much guys. thank you so much

  • jose antonio salinas vega

    Nice workout, i was able to follow you all time, i sweat and get tired, but at the end i feel really good, thanks for sharing.

  • Azam Khan
    Azam Khan 2 years ago +1

    Dec 2020 and I just did this one... feel great! Excellent vid - share more if possible!!!! Do it and share it!!!

  • Karissa V
    Karissa V 6 years ago +7

    When I'm short on time I use this video it's a great spin class. I also use the warm up for non-spin workouts.

  • Richard S
    Richard S 7 years ago +1

    used this for 20 minutes twoce a week. Definitely good cardio workout by spinning .

  • Susie Yaneth Perales

    I love this workout, been doing it all week and now feel better

  • Crystal
    Crystal 2 years ago +1

    Great workout! Pretty intense and I love it!

  • Maria de los Angeles Carrillo Flores

    Fabulosa clase !!! Muchas gracias saludos desde México ❤️

  • Tia Glenn
    Tia Glenn 9 months ago

    I have always loved riding my mountain bike outdoors. When the cicadas invaded I abruptly quit. I really missed cycling and found myself out of shape, so I recently purchased a Pro-Form stationary bike to get my stamina up to prepare for the outdoor trails. This video had me dripping sweat within the first 10 minutes. Good stuff right here. Thank you GCN!👌🏾💪🏾🚴🏾‍♀️

  • Ian Graf
    Ian Graf 2 years ago +8

    Even in 2020, this was a great class. Thank you

  • Emi
    Emi 2 years ago

    My country is quarantined yet again, so only having my stationary bike at home, this was the best workout so far! I‘ve been able to lose and keep off 4kgs thanks to this! Thank you!

  • J Rodriguez
    J Rodriguez 6 years ago

    Just finished this workout and was sweating bullets ... This 20 min work was equivalent to a 45 min run in the treadmill ... For me at least. Will def keep doing it

  • Arjun V
    Arjun V 2 years ago +1

    Really good workout and great explanation on posture, positioning, and breathing.

  • Paul Heelis
    Paul Heelis 8 years ago +1

    Great session, very motivating

  • Marked992
    Marked992 3 years ago +1

    Many years ago, I loved watching this video and exercising... then I made a stupid decision and stopped exercising.. but I am back on track and I loved working out today!!! Thanks!!!!

  • Daniel Magana
    Daniel Magana 2 years ago +3

    Nothing better than this routine during indoor training in pandemic times

  • Maiby Cruz
    Maiby Cruz 5 years ago

    Bought a bike and came across this video and it truly is a intense work out at least for me. Hopefully eventually I would be able to do position 2 and 3 for more than 6 seconds lol

  • Yuske
    Yuske 7 years ago +33

    He bajado 15 kilos en un mes con solo esta rutina y una buena alimentación :)

    • ody taz
      ody taz 2 years ago

      Alguien sabe cuántas calorías se queman con esta rutina

    • Milly Sanchez
      Milly Sanchez 3 years ago

      Francisco Jimenez felicidades 😊

  • Jules
    Jules 3 years ago

    I would go on a bike I have at home and give up 10 min later Bc I was lost and didn’t know what to do. But this video has helped and guided me! Love it!

  • Mona
    Mona 2 years ago

    This is my first day getting back to exercise after 3 years!!!. Thank you for the motivation girls!. Love from Chile ❤

  • Chinenye Kanu
    Chinenye Kanu 2 years ago

    While I miss my actual spin class ... this virtual class was BOMB. New subscriber here!💕

  • Arlene Saks-Martin
    Arlene Saks-Martin 7 years ago +15

    Thank you so much for posting this free of charge! Great workout!!!!!

  • Yashira Ramos
    Yashira Ramos 5 years ago +2

    did this one for the first time today.....it was challenging but amazing!!!

  • Caitlin Boot
    Caitlin Boot 2 years ago

    Yesterday i started this workout to get fitter and lose weight i first thought i couldnt do it but i finished! Today i did my second and even went faster... Ill try and keep it up everyday or atleast 4times a week!

    • Nora Yasmine
      Nora Yasmine 2 years ago

      Good luck! Plz keep us updated ok your progress 😄❤️

  • Tanya Veilleux
    Tanya Veilleux 4 months ago +1

    Just got my bowflex indoor bike and this was a great workout! I am drenched and happy

  • Desiree Ramirez
    Desiree Ramirez 3 years ago +3

    This workout kicked my butt! I sweated yay! Loved it. Found my work out fire muy week.

  • Griselda Gutierrez
    Griselda Gutierrez 11 months ago

    Began doing this workout with my stationary bike Thank You for the motivation 👌🚴‍♀️

  • Bryan Robin
    Bryan Robin 3 years ago +8

    Perfect workout. More videos like this please The people are great showing the steps.

  • Magnus B.
    Magnus B. 2 years ago +4

    10/10 hardest I’ve worked in a while, thank you

  • Andreas Fischer
    Andreas Fischer 3 years ago +1

    Thank you for this excellent workout. It's a lot of fun and great results are coming soon...

  • Celina Telles
    Celina Telles 2 years ago +1

    One of the best HIIT Cycling workouts I’ve found. Thank you!!!

  • Gracey
    Gracey Year ago +2

    I’m here at least once a week! love love this HIIT workout

    • Gracey
      Gracey Year ago

      update, here all days but saturdays now 🌟🌻