3 years ago

120

20 minute workout spinning class for beginners indoor spinning workouts spin class spin workout indoor cycling spinning class cycling training indoor cycling workouts fat burning Stationary bike workout weight loss indoor cycling workout

Hi Sexy People!
Time to sweat it out. #Spinning is one of my favorite cardiovascular activities. You also do not need to exercise for hours a day to stay fit and healthy.

This 20 minute indoor cycling #HIIT routine includes 7 (seven) sprints consisting of 10 (ten) seconds all out maximum effort with a cruise & recuperate period of 2 (two) minutes 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.

Follow along to this soundtrack or check out one of my curated #workoutplaylists at https://spoti.fi/3MA20vc

Good luck!

----------------- Class Schedule ------------------
0:00 - Welcome! Thanks for joining me.
0:15 - Let's begin = warm up @ 60% effort on medium tension
5:07 - First sprint 10 seconds @ 80% effort on medium to hard tension
5:17 - Cruise for 2 minutes on the beat pace @ 60% effort on medium to hard tension
7:17 - Second sprint 10 seconds @ 100% effort on medium to hard tension
7:27 - Cruise for 2 minutes on the beat pace @ 60% effort on medium to hard tension
9:27 - Third sprint 10 seconds @ 100% effort on medium to hard tension
9:37 - Cruise for 2 minutes on the beat pace @ 60% effort on medium to hard tension
11:37 - Fourth sprint 10 seconds @ 100% effort on medium to hard tension
11:47 - Cruise for 2 minutes on the beat pace @ 60% effort on medium to hard tension
13:47 - Fifth sprint 10 seconds @ 100% effort on medium to hard tension
13:57- Cruise for 2 minutes on the beat pace @ 60% effort on medium to hard tension
15:57 - Sixth sprint 10 seconds @ 100% effort on medium to hard tension
16:07 - Cruise for 2 minutes on the beat pace @ 60% effort on medium to hard tension
18:07 - Seventh & last sprint 10 seconds @ 100% effort on medium to hard tension
18:17 - Cruise for 2 minutes on the beat pace @ 60% effort on medium to hard tension
20:27 - 3 to 5 minute cool down @ 50% effort on easy to medium tension
21:17 - Minimum 5 minute stretch routine (hold each stretch for a minimum of 30-45 seconds)