3 years ago

172

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

This 18 minute indoor cycling #HIIT routine includes 6 (six) sprints consisting of 15 (fifteen) seconds all out maximum effort with a cruise & recuperation 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 at your own pace and ability.

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

Good luck!

----------------- Class Schedule ------------------
00:00 - Thanks for joining me. Let's begin! Warm up @ 60% effort on medium tension
03:14 - First sprint 15 seconds @ 80% effort on medium to hard tension
03:29 - Cruise for 2 minutes on the beat pace @ 60% effort on medium to hard tension
05:29 - Second sprint 15 seconds @ 100% effort on medium to hard tension
05:44 - Cruise for 2 minutes on the beat pace @ 60% effort on medium to hard tension
07:44 - Third sprint 15 seconds @ 100% effort on medium to hard tension
07:59 - Cruise for 2 minutes on the beat pace @ 60% effort on medium to hard tension
09:59 - Fourth sprint 15 seconds @ 100% effort on medium to hard tension
10:14 - Cruise for 2 minutes on the beat pace @ 60% effort on medium to hard tension
12:14 - Fifth sprint 15 seconds @ 100% effort on medium to hard tension
12:29- Cruise for 2 minutes on the beat pace @ 60% effort on medium to hard tension
14:29 - Sixth sprint 15 seconds @ 100% effort on medium to hard tension
14:44 - Cruise for 2 minutes on the beat pace @ 60% effort on medium to hard tension
18:09 - Minimum 5 minute stretch routine (hold each stretch for a minimum of 30-45 seconds)