15 minute HIIT indoor cycling workout for beginners
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- Опубликовано: 25 авг 2024
- 15 minutes of high intensity interval training at home HIIT on the indoor cycling bike.
This indoor cycling workout is for beginners and can be done on any piece of aerobic equipment or running outside. The goal is increasing resistance and/ or output during intervals. Although this is labeled as beginner class, this workout is suitable for everyone! Enjoy!
🟢New to my indoor cycling class workouts? START HERE! 👉- • COMPLETE BEGINNER'S GU...
🚴♀If you are using this indoor cycling class workout for a stationary bike or exercise bike workout and cannot go into the standing positions, 2nd and 3rd, but would like an added challenge during these, TRY THIS:
2nd position: increase your speed! Try anywhere between 5-15 RPMs.
3rd position: increase your resistance here but try and keep the same cadence.
🎶Indoor cycling music can be found at my Spotify 👉- open.spotify.c...
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• 15 minute HIIT indoor ...
🟢Next indoor cycling class! - • CLASS #23 | 10 Minute ...
💁🏼♀ Hello! I'm Kaleigh! I attended my first Spinning class when I was 15. Since then I've been addicted to indoor cycling workouts. Now, as a certified Spin class Instructor and fitness trainer, my goal is to provide you with fun, motivating, and energizing indoor cycling workouts that motivate you to be YOUR BEST YOU! This is cycling motivation! Thanks for cycling with me!
🔴 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 health care 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 harm, damage, or injury as a result of any information provided.
#indoorcyclingworkout #HIITforbeginners #indoorcycling
What a great blast from the past video!!!! So proud of team KCF! Getting back into cycling form post baby, these short rides are helpful!
I really loved this! I run on the treadmill 3-4x a week, and I would LOVE treadmill workouts with you!! The treadmill can get boring, but it would be so much more fun to have you coaching and running along! Thank you!!
Still comeback to this one and love that it also has the cooldown in it.
I have never tried this video before! This was such a fun throw back. I love to still see the same Kaleigh, same form, same encouragement and pushes! This was great to pair with a strength workout today! Thanks for staying true to yourself and kicking butt Kaleigh!
Just love this thank you! Love your coaching - knowing there were only 2 more sprints left really helped me to much! 🙏💚
What a great start for my busy day..found this 15 minute gem and so happy I did! Thanks for quick, intense workout! 😍💖
I’m new to this, I couldn’t follow everything nor could I keep up but practice makes perfect, thank you.
Wow you made 15 min go back fast thanks great workout for me a beginner
Although I love your recently videos better this was a great work out! Thank you for always encouraging me to keep going when I think I can’t do more.
Was in a time crunch this morning and this was perfect!! Great way to start the day.
Thank you KAleigh❤
Thank you Kayleigh 😊
Thank you so much, Riccardo! 💜
Short but sweet!🎉
did this on the rowing machine after a kettlebell session and i am adding this to my routine - wow puddle of sweat. yep brill
60 and covid stress weight gain this is my start for a healthier me. Thanks! (and thanks for coaching and not yelling!)
Yay!!! Go Leslie! Excited for you to start this journey! 🙌🎉
Wow, my butt was kicked in 15 minutes!! Headed to my next KC video now since I have lots of time today and want to take advantage!!
Another flashback fun ride🎉Love your fitness site Kayleigh And Jason❤
Found it! this is perfect fit to tie in to a morning routine :D I just looped it for 2 runs! Awesome!
Yay!!! 🤩 I’m glad it fits in your morning routine!!! 🎉
Thank you! I've had my bike for 4 weeks now and am so happy I found you on day 1! You've helped me kick butt when I really didn't think I could! Love love love the music in this video also! Kept me spinning like a mad woman! 😆🤗 Feeling pumped and ready for work!
Yay!!! Jackie, I’m so happy to hear that!! Thanks for working out with me! 🙏💜
I enjoyed the class.
Tried this as a recovery workout after somewhat overdoing it this week! Just the job, got the legs working but feeling good not exhausted. Thank you!
Perfect way to end a weight lift day with some quick & efficient cardio!!
Woo!!! Yes indeed!!! 🚴♀️ + 💪 = 🎉😍🥳🌟🔥
Thank you so much. I did it twice in a row. I have gained 25 pounds during this pandemic 2020! Eek. I am an outdoor biker but recently purchased a spin bike for home. I'm not comfortable returning to my gym yet. My norm is a two hour workout 5 days a week to stay the same weight. Thank you thank you!
Had my first exercice today felt soooo good and the stretch afterwards was really helpful! Many thanks for your support will try 15 mins every day then will increase to 30 mins
Thank you
Thank you for the workout!!! Need for speed and I’m sure this will help my knees💪🏼🚴🏼
Thanks Kaleigh this workout is perfect as I’m just getting back into spin after being off for months. God bless you Kaleigh !!!
What a fun flashback as a finisher🎉😂Sweat and more sweat 😅So happy I found you guys almost a year ago now🎉❤
Thank you feel great 😀
This was awesome doing it for my morning routine thank you
Oh my goodness!! Came back to this oldie but goodie. A great, quick, sweaty workout when you’re short on time! Thank you!!
Short and sweet.
Wow KC!!!
🤩🤩🤩🤩🤩🤩🤩🤩🤩🤩🤩🤩🤩🤩🤩🤩🤩
🎉💜🤗
You’re truly amazing. Thank you for helping stick with it. Your encouragement and motivation is highly appreciated. Thanks coach 👊🏼💪🏼🥇🚴♀️
I have just started HIIT workouts. Been cycling for a few months now doing 15-20km but not losing any weight. I am a beginner to HIIT but by god that was hard, but good. Thank you. I will be back tomorrow to try and do better ☺
Hi Helen!!! 🤗 Yay!! I’m glad you tried it and even though it’s tough, still liked it! 🎉 You’ll get stronger each go! I’ll see you on the bike tomorrow! 💜😁
Great class! I like the interval sprints. Thank you!
I've been obsessed with your videos. My goal for April is to do 100 miles so now I'm starting from the beginning of your videos and watching them all. Let's go!!!! I'm at 75 miles now.... let's see where we land
Hit 77! On to the next video!!!
Found this gem for my warm up before refines workout today ❤️ love it
I checked our several spinning videos/instructors on RUclips. KC is the best!!
You are so kind! Thank you! 🙏🏻I appreciate that!! 💜💜
First workout girlie! Wish me luck - it’s been years since I’ve been on a spin bike
YES!!!!! 🎉🎉You’ve got this, Cee!!!! Time to kick butt!!!! 💜💜💜
Happy Monday everyone! Day 2 of my 50 spin challenge, and had a triple dose of Kayleigh with the 15 minutes HIIT Indoor Workout, the 20 minute Heavy Indoor Workout, and then the Post Workout Stretching for dessert! Kayleigh, the workouts are great, but I’m so glad your sound quality has improved over the last 50+ workouts. I’ve lost 65% of my hearing due to my time in the Navy and struggled to hear these 2. However it’s worth pumping up the volume to benefit from your sessions, so thank you. I see from the background that you have resistance bands. Do you do a resistance band workout? I’ve just bought some and can’t think of a better instructor to teach me the ropes. Thanks again.
I love the HIIT workouts for Beginners because it can be a little scary to get started with HIIT workouts! So this was prefect! I do prefer your newer videos though because there were a couple times I lost track if we were sprinting or not 😆🤦♀️
That felt great after 20 min upper body pyramid 🔥🙌
I found this perfect for me and it helped me a lot! Thank you
Thank you so much ❤️ just did this and it was soooo good! Love it!
Ok, I LOVE seeing this from the older series, but can we get more of these in the new style? Sometimes I just need that little ‘extra serving’ before dessert, ya know?
Another fabulous one to do after a workout! Perfect time
YAY!! Glad you enjoy it!! 💜💜💜 Thanks!
Just got myself a folding exercise bike and gave it a first try with this video. Worked up a sweat but survived til the end.
Was worried that the resistance on the bike being pretty weak even on highest setting would make it ineffective - my legs had to move real quick on those sprints but I did feel it.
Woo!! 🎉 Yay for getting a bike at home and sticking out until the end!! 🤗 You rock!!! 🤩🤩
I have a slim cycle bike it’s good for exercise! Thanks 🙏
Thanks for such an awesome quick effective workout this was perfect to get me back in my bike. Keep them coming ❤️❤️
You’re welcome!!! 😁 So happy to hear you enjoyed it!! 🎉
Just what I needed to get some cardio work into a day with a lot of walking!
Whoop whoop!! 🥳🙌
Great spin workout! Sweating so much in only 15 minutes!
😬🙌🏻 Yay!! So happy to hear that! 😅🎉
This is one of the best ways to wake up on a Sunday morning, wohoooo.
YAY!!!! Awesome!! Have an amazing day, Miris!!! 💜💜💜
Ooh another good one! I only had time for a short session this morning but this was a butt kicker in the best way! 😫
🤣🤣 So happy to hear that!!! Yay for butt kicking! 🥳
New to spin. Have done 3 sessions with you and love you videos and guidance. Much thanks from Scotland 😀
Hi David!! Awesome!!! 🏴 Welcome to the channel! 🚴🎉 Thank you so much for the kind words! 💜🙏🏻 I’m so glad you’re enjoying the classes and that we can workout together!
Thank you beautiful angel 💞🌞
Great fast 15 min workout on the bike!!
💜💜💜
Went and tried others...... but keep coming back, great show KC keep it going and now staying put !!
Yay!! 👏👏 You’re going way back in the library Neale! 💜
Thanks Kaleigh! Enjoyed it!
Yay!! You're very welcome! So glad you enjoyed it, Steve!!
Day 3 post rest day. Bring on the fit weekend!!!
Woohoo!!!! Go Kat!!! 💜🎉
Love HIIT works! This was quick and awesome!!
Hi Laura!! Awesome! Glad you enjoyed this!! 💜🥳
Hi Kaleigh, I'm a big fan and I simply love your videos. I'm adding this HIIT workout to my morning routine, thank you so much.
Hi Miris!! Thank you so much!! 🙏🏻 You are so kind! So glad you can include this into your routine!! 😍🎉🤗💜
Kaleigh, I really enjoy this 15minute cycling workout, do you have another 15 min workout? I have tried the 20 min. but is too much for me :) thanks
Love your class I do it every morning on my spin bike love love
Hi Deborah!!! 😁 Yay!! I’m so happy to hear that!!! That’s awesome!!! 🤩🎉 Thank you!!! 💜💜💜
15 minutes of AWESOME. This was my first spin HIIT in years. Concise, effective, and a blast to get through quickly. Time for the rest of my workout. Thank you so much for this because it breaks the monotony of treadmill and standard stuff being deployed over here in Baghdad. THANK YOU!
Thank you so much for your service! 🙏🏻 So happy to hear that this workout helped! 💜🙌🤗 Glad we can workout together!
@@kaleigh Thank you, Kaleigh. I forgot how incredibly pumped/burning the quads and calves get during spin, I think I'm gonna give squats and other standard weightlifting a break for a few weeks and just do spin. It'll be interesting to track progress. We'll see how it goes.
Yes!! The burn is real!! 😬 I’ll also be curious how the change up goes!
Love this! said it before but thanks and love from the UK xx
Yay! I'm so happy you love it! Big hugs and love to you! 💜
Thank you for this great workout!
Good, quick workout 👍
My boy friend and I loved this! Definitely kicked our butts. You make it really easy to follow along too! Can’t wait to watch more videos and try to keep up ! (:
Yay!!! That’s awesome!! 🙌🏻🚴💪🏻Thank you!!! 💜😬🎉
This has made such a difference to my life aged 57
Yay!!! So glad to hear that!!! You rock!! 🙌💜🤩
Very cool to see how far you’ve come. What date was your very 1st spin posted?
Thanks Nancy! I think it was around April/ May 2019! 💜
Thank you. New subscriber here! Much appreciated!
Yay!!! You’re very welcome! Welcome to the channel! So happy you’re here!!! 💜🤗🤩
6-18-20 part 2..... Holycrapola this was a great second part to simply get all the leftover energy I had from video 33. Kaleigh this was raw. Luv to see your humble beginnings and it was great. The music was spot on just needed to be louder but I liked it. Now you are a STAR ⭐️👏🏻👏🏻👏🏻. I’m catching up to all your videos🥳girl...
We actually just went back to watch this video!! It’s so interesting to watch the older workouts! 😁😳 Thank you as always!! I’m glad you enjoyed it!!! 💜💜💜
Just what I needed, thank you!
Yay!!! 🎉 Awesome!! You’re welcome, Andrea!! 💜💜
Awesome workout 🥵🥵
Woo! Thanks, Melony!!! 💜💜💜
Amazing
Awesome workout! I typically do something like these o the elliptical but also with my kettlebell/ bodyweight circuits. 👊😁👊 I'll give this one a go! PS- looks like you have an awesome home gym set up!!!! Jealous 😂
Great! Thank you! Please feel free to give some feedback! Kick some butt! 👊🏻
Fantastic! thank you, any tips for recumbent bikes? or follow same guidelines? thanks :)
Hi Nicole!!! Suggestions I’ve made for other styles of bikes that can’t do the standing positions for 2nd to stay in the seat increase speed a bit and for 3rd to stay seated and increase resistance! This will give an added challenge if you need it! Also, with a recumbent bike, try not to lean forward, but keep chest and head up! I also have full-seated rides, I’m not sure if you’ve found them! ☺️
Brilliant workout 😀👍
So glad you enjoyed it!! Thank you!! 💜💜
No worries I’ve been looking online for a spin workout to ease me back into my fitness routine before I go back to my gym after the extreme weather and then the lockdown were I live , hope you and your family have a lovely weekend 😀👍
That’s awesome! And thank you so much! Hope you have a great weekend as well!! 😊😊
You are best 🔥💕💪🏾
💜💜💜 Jessy, thank you!! Right back at you!!! 🤗
I can barely last a couple of minutes..Wow...I will get there!!
Yes!!! Stephanie!!! You will get there!!! 💜💜💜 Keep kicking butt!!!!! 🤗
Oh forgot I been exercising on your class since Christmas
Woo!!! That is serious dedication!!! You rock!!! 💜🎉😬
Damm you are fast😮💕
😆😆
Gong to your very beginnings part 2🌹
😆😆😆 Part 2!! Hehe!
Hi. I had knee surgery 10 years ago ! Is this exercise good for my knees ?
With the slim cycle bike ? Can u answer me please? Thanks 🙏
Would really help if you put timings on screen for people who can't cycle along with you.
Was into doing a quick sprint today and this ride delivered!!! A oldie and definitely a goodie!! Just what I needed!!! 💥🔥💦!!!!!
That outfit is the cutest!🤍🖤 great quick workout to start back my spinning workouts, thank you! Can't wait to do more!
Aww!! Thank you, Yolanda!!! 💜🤗 See you on the bike soon!!! 😬🎉🚴♀️
me and you have a date in the gym tomorrow morning . lol
😬 Yay!! See you then, Ron!
kick the living hell out of me . i'm really out of shape but i did 5
Hey. Im a beginner and my stamina is really really bad. My goal is to lose weight and to have a higher endurance. How often do you recommend me to exercise with this video per week?
Hey Ruby!! 🤗 In general, HIIT can be included 2-3 times a week in your training regimen. It’s best not to do a HIIT workout on back-to-back days though, because your body needs time to recovery from the high intensity levels. Including strength training and other cycling classes can also help during your fitness journey!
I have several other workouts on my channel, some that are tailored for beginners as well!
Done ✅
Yay!!!! 🤩💜
Little by little 👍👍👍
what's the best at home bike for around $300? Or would you say I should spend more? There is SO much info out there, it's confusing!
Just wondering if you could recommend a good starter spin bike from sunny fitness for a 240lb man. thanks.
I have not had any personal experience with the Sunny Fitness brand, but after looking on their website and amazon, they have a wide selection with mostly positive reviews. After looking at few bikes that stood out were the belt or chain drive bike that states a max. weight of 265lbs, the belt drive premium bike with a max. of 300lbs, and the evolution pro with a max. of 330lbs. They all have varying prices and specifications that you could decide between based on your personal preference. Again, I don’t have any personal experience, so don’t feel I can recommend one over the other, but the brand does seem reliable! So awesome that you’re looking into getting a bike! 🙌🏻 I hope you find one that you love!
So I just found this neat short workout! Love it! It is a great one to follow the stupidly killer workout sessions with some gal named Heather! Doing a 12 week challenge with her....kill me now! 🤢
Yay!!! 🥳 Ooh!! 12 weeks!! Awesome!!! 💪🏻🙌🏻 💜
Still a great workout! I can make this what I want it to be. Was sprinting at a 7.
Can you still reach your maximum heart rate with a lighter weight flywheel? Like spin bikes with 30lb flywheels? Thank you.
Hey Brandon!! Awesome question! The flywheel weight should not make much, if any difference in your heart rate. Just as an example, the Keiser M3i has a flywheel that is only 8lbs and it’s considered an efficient, high-quality bike!
Just followed along with this and now I can't do a single pull-up - oops! Maybe I'll do it in reverse order next time :)
I have a Walmart bike trainer and I am a beginner. Can this routine be done on my bike trainer?
Yes! This would work with a bike trainer! This workout in particular can be followed on any type of cardio equipment.
Kaleigh Cohen Fitness thanks for your quick reply! The bike itself is a 18 speed. What is an adequate speed to start with? I don’t have any of the bells and whistles that your bike contains.🤓
You’re welcome! Since the resistance levels that I call out are based on you, I’ll explain how they should feel! I use a 1-10 scale, using only the numbers between 5-10. Imagine a hill in front of you. You always want to make sure to feel some resistance, this will protect your knees. So the 5 is just that, the base of your hill. 6 gets just a bit heavier than that. 7 is the middle of your hill, so getting heavy but you could maintain for a decent amount of time. 8 and 9 are both very heavy! 😅 10 is the top of your hill, we will usually only stay at a 10 for 30 seconds or less. It’s that heavy! Also, a clue you can follow is my leg speed, if your legs seem to be going much faster than mine, add a little more resistance. And just the opposite, if you seem to be going quite a bit slower then take just a tad bit of resistance off! I hope this helps! 😄
Music loud cant quite hear
This one was the second video I made. They’ve improved much more since then.
Kaleigh Cohen Fitness Oh ok, thats good. I just came across this video whilst searching for cycling workouts, enjoyed the work out though.
Glad you liked it! Definitely check out some of my more recent cycling workouts!
I couldn't understand her. Any body understand what she said at 2:23 about something to protect knees?
Hi!!! If I’m referring to protecting your knees, it’s in regards to having enough resistance on. Also, the more recent videos have improved audio!! ☺️💜
@@kaleigh thank you! Fastest response ever!
😆 I’m a bit of a form freak! Form requires emergency attending to!! 😬
@@kaleigh me too...
Helps to wear Bluetooth earbuds.
This was tough and quick-💦💦
why wont you say rpms? res level irrelevant i have no resistance meter and if my bike had one itll be different anyway
Hi Mac! Some of my classes I call out RPM and others I give RPM ranges with a 1,2 count to help stay on the beat.
I have also created a video explaining the resistance levels I call out. The title is “how to: indoor cycling class resistance and positions”