3 years ago

161

Hi Beautiful People!
Time to have some fun. Spinning is one of my favorite cardiovascular activities. You do not need to exercise for hours a day to stay fit and healthy.

Try this 21 minute indoor cycling HIIT routine which includes 6 (six) sprints consisting of 10 (ten) seconds at an all out maximum effort with a rest & recuperation period of two minutes thirty seconds each at an easy to medium effort level.

Be sure to warm up at a slow pace for a minimum of 5 minutes at medium to high tension. Also, when finished make sure you do a minimum 5 minute cool down. Remember to breathe in deep through the nose and exhale slowly out the nose. Stay hydrated as well by drinking filtered spring water before, during, and after the sweat session. Top the class off with a minimum 5 minute stretching routine at your own pace and ability.

Check out one of my curated workout playlists on Spotify:
https://spoti.fi/3MA20vc

Good luck!

----------------- Class Schedule ------------------
0:00 - Thanks for joining me.
0:33 - Let's ride! Warm up @ 60% effort on easy to medium tension
03:59 - First sprint 10 seconds @ 80% effort on medium to hard tension
06:39 - Second sprint 10 seconds @ 90% effort on medium to hard tension
09"19 - Third sprint 10 seconds @ 100% effort on medium to hard tension
11:59 - Fourth sprint 10 seconds @ 100% effort on medium to hard tension
14:39 - Fifth sprint 10 seconds @ 100% effort on medium to hard tension
17:19 - Sixth sprint 10 seconds @ 100% effort on medium to hard tension
- Cool down for a minimum of 5 minutes @ 60% effort on easy to medium tension
- Minimum 5 minute stretch routine (hold each stretch for a minimum of 30-45 seconds)