Do you ever get sick of the same workout over and over again? I definitely do. I especially get sick of running over and over again or doing the same lifting workout. I try to incorporate one or two spin bike workouts a week. Not only are they AMAZING cardio workouts, but it just switches things up to help me stay motivated! Spin class times can sometimes be hard to work into a busy schedule, especially with a baby. So today I’m sharing one of my own spin workouts I do on my own spin bike! You can do this easily on a bike at the gym or if you have your own bike at home!
Back in the day (how old do I sound 😂) I taught spin classes at the CSU Rec Center. I had played soccer there and had a really bad concussion, one that lasted months. I couldn’t run because of the impact so started taking spin classes. Some were really great, others I was bored or just could not get on the same page as the instructor or their music. My schedule wasn’t always perfect, so I started making up my own workouts to do on the bike on my own.
I soon realized, I should just get paid for this! So I DID! I got certified and taught for three years. Today I’m going to share one of my favorites. It’s simple and has VARIETY! This is very important to me while doing cardio 😂 I have to switch things up to keep myself motivated.
If you have never rode a spin bike before… I will warn you…your butt WILL HURT during and after your ride. THIS IS NORMAL & NO IT WILL NOT ALWAYS HURT LIKE THIS. Trust me, I’ve been there. Your body will get used to it, and your body will THANK YOU. It’s SO important to switch up your workout routine and “shock” your muscles. If you typically just head to the gym and run on the treadmill for 30 minutes, and somehow aren’t seeing changes, switch it up! Try biking for a week. It will shock your muscles and help you start to see changes again.
Spin can also introduce a whole new world of endurance that you may not be used to. So again- it may hurt, it may be tough, but that means its working.
You can’t make improvements by doing the same thing over and over again, you have to challenge yourself.
If you still aren’t convinced to try it… I will even include my playlist that I played while teaching this class. Less work for you! Just show up, get a bike, and GO.
OK BUT HOW DOES A SPIN BIKE WORK?? HOW DO I SET IT UP??
First and foremost you need to properly set up your bike. You can easily do this by standing next to your bike and adjusting your seat to hip level. Test it by sitting on the bike, your bottom leg should be only slightly bent (See photo for reference).
After that you’ll adjust the distance from the handlebars. To test this, put both feet at equal heights, look down. Your front knee should not be in front of your toes. It should be pretty parallel. If I set a yardstick on your toes, it should come up and touch your kneecap.
Lastly- handlebar height. This is mainly up to your comfort level. You’ll want the handlebars at seat level or higher. The higher the handlebars, the easier the ride.
Now- the resistance. Most spin bikes have a little red knob that you can twist or a lever to raise or lower. My bike has a knob- when I say “add resistance” I usually add about a quarter turn.
This is just enough to notice a slight change. You’ll always start at a “flat road”- that means you literally feel like you’re riding a bike outside on a flat road. Your legs aren’t freely spinning, but you aren’t working too hard up hill.
Let’s get to it!
- Time- 45 minutes (includes warm up and cool down)
- Calorie Burn- around 500
- Equipment:
- Spin Bike
- Water
- Some sort of stopwatch/timer– I recommend downloading this Gymboss app! I use it often, so you’ll probably see it pop up again in my workouts- it sets alarms for interval workouts. Click here for Android Devices. Here for iPhones.
- Music- Plan out your playlist ahead of time! Find songs that pump you up and motivate you, lucky for you- this week I included the songs for each set!
- Attitude– have FUN with it! It’s time to take care of your body!
**Reminder-If you are new to my page and workouts- PLEASE visit and read my “Fitness From Scratch- Where to Start” article- lots of important information before you get started!
Take a Spin
**Make sure you read the above info about spin classes and how I layout my class before continuing
- 3 minutes- warm up-
- Resistance- start @ flat road, increase every 30 seconds.
- Song- Eastside by Benny Blanco, Halsey, Khalid
- 4 Minutes- Warm up Intervals-
- Resistance- At least one full turn from flat road. (Don’t allow bouncing in your seat while sprinting or knees spinning out of control)
- Sprint 30 seconds on chorus (when music picks up-3 total) Stand as needed
- Song- Blow- Cirkut Remix by Ke$ha
- 1 Minute rest- flat road, song of choice
- 9 Minutes- Endurance Interval Pyramid
- Resistance- At least one full turn from flat road. (Don’t allow bouncing in your seat while sprinting or knees spinning out of control-you should feel resistance and heart rate should increase)
- Interval Pyramid-
- 20 seconds work (Sprint)
- 20 seconds rest (keep pedaling- stand if needed)
- 30 work
- 30 rest
- 40 work
- 40 rest
- 60 work
- 40 rest
- 40 work
- 30 rest
- 30 work
- 20 rest
- 20 work
- Songs- Level Up by Ciara, Mi Gente by J. Balvin, Tambourine by Eve
- 1- 2 minutes recovery- flat road, song of choice
- 8 Minute Hill Training
- Resistance- Start at a flat road
- 1 minute heavy hill (turn resistance until you feel like you’re climbing a hill)
- **to challenge- add resistance 30 seconds in- stand if needed
- 30 seconds active recovery- take resistance down, pedal fast.
- Repeat this 5 times.
- Songs- Can’t Hold Us by Macklemore, Run the World by Beyonce
- 1- 2 minutes recovery- flat road, song of choice
- 4 Minute Tabata Sprint Intervals
- Resistance- At least one full turn from flat road. (Don’t allow bouncing in your seat while sprinting or knees spinning out of control)
- 20 second sprint
- 10 second rest
- repeat 7 times (8 total sets)
- Songs- Bangarang by Skrillex & Sirah, Turn Down for What by DJ Snake & Lil John
- 5 Minute Cool Down
- Flat road- alternate sitting and standing to bring heart rate down.
- Song of choice
DON’T FORGET TO STRETCH!!! Click Here to see my favorite lower body stretches. You’ll also want to stretch your chest muscles since you’ve been hunched over for 45 minutes!
