INTENSE FAT BURN! | 30-min Indoor Cycling Workout
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- Опубликовано: 16 июл 2024
- We are bringing all the intensity with this heavy and fast cycling workout!! We are working with high-intensity training today to increase your afterburn! That's your body's ability to burn fat after the ride is over! I love training with this style for the awesome benefits and the effectiveness in a short amount of time! This ride is also packed with powerful songs to pump up your motivation! Get ready for a sweaty time! Now, let's kick butt!!
👉 Sign up for Bike & Bells THRIVE here! kaleighcohen.com/bikeandbells...
IMPORTANT! The RPMs noted throughout the ride are just a range! Make sure to ride where you feel comfortable! That may be above or below the range indicated.
Need a longer WARM-UP? • START YOUR WORKOUT HER...
MY LINKS:
Looking for indoor cycling shoes?- ride.shimano.com/KCF15
Amazon Storefront- www.amazon.com/shop/kaleighco...
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Become a member here- www.buymeacoffee.com/kaleighc...
KCF merch- kaleighcohen.com/shop/
Spotify playlist- open.spotify.com/playlist/3hW...
Instagram- / kaleighacohen
Facebook- / kaleighcohenfitness
ADD IT:
ENCORE!- • 10-minute ENCORE | Add...
DESSERT!- • 15 minutes of Post-Cyc...
RESISTANCE for my classes
You always want to feel something under your feet, this will ensure you are doing the work, prevent you from bouncing in the saddle, and protect your knees!
6 - Working your way up that hill | Moderately Light
7 - Mid-hill already, you can definitely feel this! | Medium
8 - This is where heavy really starts to kick in | Moderately Heavy
9 - We are really starting to climb now! This is a challenging resistance! | Heavy
10 - Top of your hill! You should be able to keep a smooth pedal stroke. | VERY Heavy
Watch this for more detail: • Indoor Bike Set Up, Re...
POSITIONS for my classes
1st position: Seated position.
2nd position: Standing with hands at the front of handlebars, also called jogs.
3rd position: Standing with hands at the end of handlebars, also called climbs.
Over the Saddle: 3rd position, hips shifted back slightly and chest over the front of the handlebars.
Jumps: seated to 2nd position.
Freezes: 2nd position, minimizing upper body up and down movement.
Leaps: seated to 3rd position.
The Trio: seated, 2nd, 3rd, 2nd, seated position.
Switchbacks: 3rd to 2nd position.
Tick Tocks: 3rd to over the saddle.
MODIFICATIONS for seated options
2nd position jogs and moves: Stay seated and increase speed a bit, really focus on the pull-up to activate the quadriceps.
3rd position climbs and moves: Stay in the saddle and increase resistance a smidge, really focus on the push-down and pull-up of the pedal stroke to activate the glutes, hamstrings, and quadriceps maximizing power with the heavy resistance.
CHAPTERS:
0:00 - 3:14 WARM UP | A Little Bit Dangerous by CRMNL
3:15 - 5:48 CLIMBS | WIN. (with Txsh & Hunter Love) by The Prizefighter
5:49 - 8:31 INVERTED SPRINTS | No Jueges Conmigo by Angelic Montero
8:32 - 11:05 ROLLING HILLS | Cthulhuphant by Catiso
11:06 - 14:52 JUMPS | Get Loud by Damned Anthem
14:53 - 17:26 CLIMBS | One Zero Zero by THIEVES
17:27 - 20:51 JUMPS | Gotta Have It by MF Graves
20:52 - 23:09 SPRINTS | Hold Me by NM
23:10 - 25:41 SPRINT TO THE TOP | Glory by WEZEN & Ease the Artist
25:42 - 27:36 COOL DOWN | What's The Rush by Bronze Radio Return
Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury as a result of any information provided.
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Stroke gal here; another tough one even without the encore and her clinched hand ( the whole ride) told me so. I’m not always reaching your rpm’s but I’m beating my old ones and last night, I was able to lift my stroke toes off the floor without lifting my entire foot and that’s recovery!!!! Thanks for making me move 😊
You go girl! A few years ago I suffered a severe concussion that left me with tinnitus and a studder, but I won't ever let anything stop me. We can rise above anything we put our minds to.
I have no idea how you talk during the ride! I’m struggling to breathe however, it just shows how hard I’m pushing! Awesome ride! 💪🏻
This is one of my fav 30 min sessions. Might have slightly to do with the fact that there are no freezes 😜 but mostly bc the music rocks and I love all the intervals.
So much inspiration in this ride - for both on and off the bike. Lots of good messages. Thanks Kaleigh!
That was an absolutely amazing workout, Kaleigh! For all the new riders, keep on keeping on! You’re not gonna hit a homer every time you get on the bike, but you will be better for it you’ll be stronger or energetic, and you’ll see so much improvement over time. You’ve got this!
Oh my gosh, first ride of week 3 and I found that I had to up my numbers 🎉🎉🎉
After 3 and a half months away from my bike (and strength), I cannot believe how my body has returned and rewarded me so soon.
Thankyou again Kaleigh, it’s with all your belief In us that we keep our faith in the rewards ❤❤❤
Staying commited to your cycling and strength workout and enjoing your company and positive vibes! I'm so happy i found something that works for me. I can only imagine the time it takes to set up and make these videos , and we get these for free, it's a steal ❤ i hope to catch your lives some weekend too 🎉
Absolutely challenging ride, definitely doing this again! Thank you!!! ❤
This was the perfect ride composition to follow my carb & sugar fest yesterday. So so sluggish at first but after a couple sets of alternating speed, climbs I broke through the wall! Thank you!!!!
This ride was so fun. I love going slow then fast and this ride was packed full of jumps.
I remember when I first got my bike and I found your channel. and I was so out of breath. Now I feel like a pro. Thank you, Kaleigh for everything.
Every single time I finish one of your videos, I cry. Because the lessons you teach us don't only apply the growth on the bike, but the growth I am experiencing every day. Don't stop doing what you do. You're truly an inspiration, and if not to anyone else, at least to me. Thank you for keeping me going through each and every video. :))
💜💜💜
Okay, so I see we weren't kidding with the "intense" in the title! This ride was wild, fast, and fun! The music was seriously perfect! I loved this one so much! Wow! Amazing! Thank you!
As usual, thank you for keeping me motivated with yet another great ride. YOU rock,
Loved this ride, went fast and challenged Just the right amount ❤
Happy MLK Day! What a way to start the day/week.
I sweated so good! Thanks Kaleigh!!!!
Nothing turns me off like “burn fat” in the title of a video, but glad there wasn’t too much toxic talk! Loved the workout, would do again
Hi Saffron! So glad you liked it! I completely understand how that term can be a turn off! I was initially hesitant using it the first time but realized it's appealing for most people. My goal is to help those people understand there is more to working out than burning calories or fat! 💜
33 weeks pregnant and still working through these workouts, tho much slower than a few months ago. Thank you for the motivation and accessible content. Hoping to still be plugging away at week 34.
"What's the rush?!!" That really resonated this morning! Thank you for another fantastic ride 💞
Great ride - love the chop and change between the speed work and hill work! Thanks.
Awesome ride. Great way to get Monday going
Your playlists keep getting better and better. Thanks for bringing the fire under my feet!
thx Kaleigh. This was another great ride. Im really seeing progress at 8 and maintaining speed. This has been hard for me. i could increase my resistance for 9 and 10 but keeping speed at 8 was difficult. thanks for pushing me!
This ride kicked my butt today 🥴 so good! 🔥🔥
No Jueges Conmigo … loved that song. Wouldn’t mind more like that sometimes 😀
Total 🔥🔥
Let’s go, buttkickers - week 3!!
Did this during the Bills Steelers game and the first 10 came during the Josh Allen TD run! Really help me push harder on that ride! Loved it!!
Loved this ride!!!
THIS WAS GREAT
Loved the alternating speed and climb work. 2 weeks ago I could never have done the encore but I could today. This program is truly building my endurance. Thank you for putting so much thought and work into these free programs.
This is my favorite format something about the inverted sprints in the beginning leaves me pushing so hard vs at the end of class! Love this one
This ride was fire 🔥 🔥 thank you
I looked at my watch when it got tough and we were 16 minutes in. At that very moment @kaleighcohenfitness says..bring it back here. Focus this is when it gets tough. You got this. How does she do that ? Motivation when you need it most. I made it. 265 calories scorched. #strongerinhere #strongeroutthere Happy Monday! Let's go!
THANK YOU!! Once again the gym closed (weather) and I got back in the saddle with your workout. 🎉🎉 I am so grateful.
Cheers, KC!! Great ride to start my week.🎉
I loved this ride. Was tough, but fun. That first jump song is my new favorite!
Wow! I’m breathless…in a good way! Always a treat to see what wonders you have for us each morning! Thanks for being the Buttkicker you are!
Not gonna lie, I kept waiting to see the end of this ride lol...but so thankful I was able to keep pushing. Thanks!
I just received a new spin bike in the mail today and wow!!! This ride felt amazing. I’m feeling great and motivated :)
Man, this ride kicked my bootie…but I feel great now that it’s over. Love all your rides.
I appreciate u so much ❤ thank u for making me a butt kicker!!
Tough ride!! We made it!
love the playlist. Thank you!
This ride was so good and hubs and I are SO sweaty! 😊
Came down with a cold this morning. I decided to push through and get this work it. Phew I'm glad I did. Post workout endorphin rush has me feeling better.😂
I don’t think I’ve ever pushed myself THAT hard in one of your biking workouts- but I channeled deep within and gave it my all! Why do I always want to cry in your words of encouragement at the end? 😭
So good 🎉🎉💪! Congrats on the new addition to your fam!❤
The playlist of this ride!! 😱🤯😍🔥
Intense Kayleigh!! But your never ceasing energy made it so fun and crazy😂🎉Thank you for the push❤Love what you and Jason do for your fellow butt kickers ❤
I keep coming back to this ride. 🔥
I loved the choreography in this one!
What a ride!!! 🦵🏿💪🏿
Intense ride but glad I got on the bike to do it. Didn't hit the encore... goals for next time! Thank you!
Super fun ride!!! Attendance for Wednesday!!! I have just been in one Saturday ride and they are great but weekends are my only days off from working out, rest and I sleep in and snuggle my 5 year old bug. ❤
❤Wow, excellent. I don't know if my body was ready for this happy journey😂😂😂😂🥳🥳
Girl this playlist is fire 🔥
3rd WEEK OH YEAH!!!!
today I was feeling with low mindset and really fought mentally until I got myself on the bike and GIRL you spiced it up with the Spanish song♥️. I did struggled today but you always have the right words to cheer me up. This have been the longest I have ever worked out in my 34 years (little embarrassing to admit) but I am committed, I'm doing it for my mental health. Strong mom, strong wife STRONGER version of me. Thank you thank you thank you!🇵🇷
I really tried to push that resistances on my 8s with jumps. Good ride. Idea: One of my words for this year is WORTHY. Maybe you can incorporate that into a ride with music? Such a pleasure to ride with you Kayleigh. ---Ashley 😊
❤ loved it!!
Alright finally feeling like my old self. Only took 8 straight days of riding. Thank you. ❤
Holy Moly, heart rate is up!!!🔥👏 Thanks for another awesome ride Onto the encore 🎉
Thank you for always reminding us to correct our form! Mine was lacking here and there 😚😚
Amazing as always !!
Great ride!!! Loved it!
Wowza! What an awesome ride! Thanks Kaleigh and baby😊
I finally did your cycle class🎉 it’s to cold to run outside so great alternative. Need to pump up the volume I think on my end to hear the music better. 💪🏻
Amazing!! 💪🏻
Perfect ride…loved it!
I've been training with you for 2 years and this one was the hardest so far 😮 also I had a broken bike all messed up. I feel I trained at level 9 the whole time 😂. Thank you for the videos , really motivated!!!
This was great🎉 thank you!! ❤
This ride is motivation
Awesome ride! Great pushes 🎉
As always loved it! You’re amazing!!
I wasn’t feeling it today but I pushed through! ❤
Great ride! Got my heart rate up from the start and feel ready to take on the world.
💪🏾 🌍
Bike and bells thrive has already been so inspiring for me! Thank you so much for the amazing workouts!!
Great ride plus the encode! Love doing your rides
Awesome!
Another tough one!!! I can almost hang in there with the movements. Thank you. HighFive
Awesome 👏
I love all your spin work outs 😊
Loved the music from this work out, kept me going strong along the class! Thank you!
I love it, it so fun
Most of this ride I was like, "is the 'light speedwork' in the room with us?" 😆 This was a challenge!!
Easy ride! Thank you!
Thanks!
Thank you so much, Ed! 💜
I missed making LIVE today but this was a terrific alternative! Thank you!! ❤💪
Thank you so much, Jennifer! 💜
Done. Thank you!
Amazing!!!
So sweaty! Thank you!! 🎉🎉 So grateful for you and your channel!!
Love these workouts!! From Melbourne ❤
Great ride
Great way to spend a snow day!! 😤
Awesome ride they just keep getting better
Thanks kaleigh❤❤❤🚴♂️🚴♂️🚴♂️🚴♂️
POWERFUL playlist!! Love it ❤
Thanks for this ride Kaleigh! Feeling I'm improving in keeping my speed up. For sure it made me sweat even with -5°C in my garage 💪🔥
Thanks for the workout and the motivational talk! ❤
Espetacular!!
Thank you ❤