BUSTLE // 30 Minute Spin Class • HIIT Cycling Workout
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- Опубликовано: 12 сен 2024
- This 30 min spin class is another back-to-basics HIIT cycling workout featuring 30's and 60's! Simple and effective... 30 minutes, let's go! Who needs Peloton workout videos when you have RUclips!? Click LIKE and SUBSCRIBE to help support my channel!
Thank you!
5 MINUTE POST-RIDE SPIN BIKE STRETCH: • THE BEST STRETCHES FOR...
FULL SEATED BIKE WORKOUT FOR LOW IMPACT CARDIO: • HONEY BEE // 30 Minute...
Here is the full 30 minute workout:
Warm-up: 4 minutes
Set 1:
3 x 30s ON/15s OFF (All Sprints)
30s OFF/60s Seated Climb/30s OFF
3 x 30s ON/15s OFF (All Sprints)
Set 2:
60s Seated Climb/30s OFF
3 x 30s ON/15s OFF (All Sprints)
30s OFF/60s Seated Climb/30s OFF
3 x 30s ON/15s OFF (All Sprints)
Set 3:
60s Seated Climb/30s OFF
3 x 30s ON/15s OFF (All Sprints)
30s OFF/60s Seated Climb/30s OFF
3 x 30s ON/15s OFF (All Sprints)
30s OFF/60s Seated Climb
*Set Rest: 1 minute
Cool-down: 90s
I hope you enjoyed your workout! If you would like to donate to my channel, click here: donate.stripe....
Thank you so much for all of your support!!!!!
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CONNECT ON INSTAGRAM: @dietitianillustrated
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ABOUT ME:
Hi! My name is Kirsten, I'm a Registered Dietitian, Professional Home Economist and Spin Instructor with a Bachelors degree in Kinesiology. Health and fitness is my profession, but more than anything, it's my passion! I create content to share this passion with others, all in the name of fostering inspiration and motivation!
Thank you for checking out my channel,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
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PURCHASE YOUR OWN BODY COMPOSITION & WEIGHT LOSS MEAL PLAN ($20 CAD): dietitianillus...
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DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
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*All thumbnails in this document are clickable links!
This program is intended to guide you through my ever-growing library of spin classes so that you can gradually build your strength, speed, and endurance on the bike!
Starting with two indoor cycling workouts weekly, and progressing to three by the end of the eight weeks, this program will give you the stamina and confidence to tackle the more advanced and longer duration classes you never thought possible!
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Other Helpful Videos:
SPIN BIKE BUYER'S GUIDE: • The ULTIMATE Spin Bike...
PROPER SPIN BIKE SET UP: • The ULTIMATE Guide to ...
YOGA STRETCH FOR RUNNERS & CYCLISTS: • Yoga Stretch for Runne...
POST-WORKOUT GUIDED STRETCH: • POST-WORKOUT GUIDED ST...
GUIDED MEDITATIONS: • GUIDED MEDITATIONS & B...
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DISCLAIMER:
DISCLAIMER:
All information presented on this platform is provided for educational and entertainment purposes only.
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician/personal healthcare team before beginning any exercise or nutrition program. You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, or act upon any information presented in these videos, comments, or messages, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kirsten Allen and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten Allen's and Dietitian Illustrated's negligence.
Sincerely,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
YOU ARE ALL AMAZING! Thank you so much to everyone who immediately gave this video a LIKE! 🥰🥰🥰😎
That was a leg burner! So simple, yet WOW 🤩
Woooo! Bustle!!! You crushed it!!! 🥰🙌🏆
Oldie but a goodie! This ride is simple but a killer nonetheless
Yes!! Simple but effective!!! You are on a roll!!! See you at the next one! 🙌💯
I love how you always trick me into thinking workouts are going to be easy. 3 * 30 sprints & a 1 minute climb. Easy. But you never let me coast. Thanks Kirsten.
It always looks easier on paper! Way to push yourself hard for this one!!!! Always rising to the challenge! Outstanding work, Wendi! 🥰👏💯
Kirsten, you've outdone yourself with this one!! 🔥
Awesome work, Erika!!!
Wow! So glad to be back after having the flu 🤒 over the holidays! Thank you
Welcome back, Jenna!!!! Back and better than ever!!!! Great work today!
Wow those standing sprints are killer!!!
I know!!!! All muscles engaged! Way to go, Sara!!
Wow wow FAVORITE 30 in 2023🔥🔥
Woooooo!!! Haha! Awesome work as always!!!
Legs are yelling at me! Great workout.
Hahah! You survived and thrived!!!! Way to go, Summer!!!
“I know some of you hate standing sprints”. I feel seen. Or called out. 😂😂 an awesome ride!
🤣🤣🤣 Soon, you'll love them!
Quick sweat sesh to kickoff Friday! I love this ride, simple but I was dying by the end of the last set.
Bustle!!!!! Great work, Jaclyn!! Happy Friday!!
Standing sprints are my weakest spot. Usually I would level down the trio and sit for one of these standing sixes, but today I pushed through all standing!
Wooooo!!! You did it!!! Stronger everyday! Awesome work, Jaclyn!!
With a nod to Robert Burns (or Rorschach) I’m going to refer to this workout as the “Fearful Symmetry”. Symmetry is a beautiful thing, even in a killer workout. Thanks.
😍👏 Love that!!! Way to go, Skip! You crushed it!!
This ride is amazing!!! It gets your heart rate up right out of the gate with those Trio's sprints and climbs!! The format is fantastic!!! Bustle is the word!!! Loved it!!! 🚴♀️🚵♀️💥🔥💦!!!!! 2023 so far is roaring 🦁 like a lion!! 🙌🙌👍
So glad you enjoyed this one!!!! Back to basics again!!! Bustlin'! Hope you have a wonderful, restful weekend!!!! Great work, Laura!!
@@KirstenAllen thanks!! Definitely going to do one of your meditations!! 🧘♀️
@@laurabeck2738 Yayy!!!!
EVERY day I'm "bustling" TY xoxoxo
💃🤣💯🙌
Yayyy! I made it! You’re the only spin instructor I vibe with. I love the cool down music with this ride. 🎉😅
You did it!!!!! Wooo!!!! Thank you so much for riding with me! I hope you're having a relaxing Sunday funday!!
Same!! I've tried in person classes, different instructors on RUclips, and even the peloton app and Kirsten is by far my favorite and the only instructor I ride with anymore.
Absolutely loved this ride, it was the perfect start to my Monday! Was a great mix of sprints and climbs. I'm thinking of repeating later this week with all seated sprints and standing climbs.
Oh my gosh! Already thinking about round 2!? You're a beast!!!! Way to go, Jaclyn!! 👏👏👏👏
I was hustling and bustling 😅 Thanks for the ride!
🤩🤩🤩
This is a good ride, that last standing 6 was burning. Thank you so much!
Out of breath and super sweaty!!! Yay!!💕
You crushed it!!!!!! BUSTLE!!! 🤩💯🔥
You are by far my favorite spin instructor, in person or in my computer lol. Another great work out. I love your no nonsense, no fluff approach and just getting it done while still pushing the work. Very motivating too. ❤️
Thank you so much!!!!!! You're the best! I really appreciate all your support! Keep crushing these brutal rides!!! 🙌🙌🙌
Loved it!
Buuuut: You aren’t just someone on RUclips! You’re my cheerleader & motivation and the pun-iest drill sergeant I know! 😁
Pun-iest drill sergeant! 🤣🤣🤣
Great work today, Sara!!!! You're on a roll with these rides!!! Keep it up! 🤩👏💯
Right?? Kirsten is my absolute favorite 😭❤️ I've done a ton of in-person and virtual classes and nothing and no other instructors compare
Kicked my ass and loved it. Thanks Kirsten!
Yayyy! Bustlin'! Great work, Michele!!!
Great ride! Thanks for keeping all of us on pace. Gonna try the meditation vids tonight Zzzzz
Awesome work, Josh!!!! Hope you enjoyed the meditation too!
Just got this one done, great way to work empty beer calories from football Sunday. Great job now I need to get busy with your next one....
👏👏👏
Sweating buckets!!! Now have to go find another 30 minutes to round out my hour. 🥵🥵
Wow!!! Great work, Holly!!!! 🏆🏆🏆🏆
Thank you for an amazing ride! Did it this morning. You’re the best!
Woooo! Hustlin' and bustlin'!!! Way to go, Heather!!
😎👍👍😊 Bustle HIIT Cycling Performance, with a wonderful long hairstyle, 😍 Kirsten Allen your are Amazing thank you for a perfect Friday afternoon for me 💚 Greetings Felix
Happy Friday!!
Loved the comfortably uncomfortable challenge Kirsten❤😅What a sweat in such a short time 😂You are fabulous ❤❤
Bustlin' on a Sunday! You're a weekend warrior! Keep up the hard work, Katy!! 🤩👏🥰
This bustle ride was tough because before I did this ride I took a 5 minutes max aerobic power test which made my legs like gele so all the sprints was not with fully normal effort. Thanks for this class Kirsten it was a nice one 😀
Oh my! I admire your work ethic!! Keep up the incredible work, Allan!!! Thank you so much for riding with me!
Thanks again!!😅
Way to go, Alice!! 🙌💕
Happy Tuesday great workout! 🥵
Happy Tuesday!!!!! Awesome work, Zoe!!!
First ride of the New Year! Thank you!
Woooooo!!! Happy New Year, Patrick! Welcome back!!!
Spinmas may be over, but we keep getting presents: ”Every rep is a gift!” Thank you for the gift of another amazing ride!
🤣🤭 Happy 2023! More spicy rides to come! Gotta keep challenging the community! Amazing work, Andy!
3 days of spin in a row complete! I leveled the trio of sprints down to sit, sit, stand but still a tough ride!
Wow! You're on a roll!! Keep it up! 🙌🤩😍
So crazy fun and challenging- this bustle-hustle ride!! Great ride Kirsten-thank you❤🎉
Bustle!!!! Incredible work, Katy! Time to enjoy the weekend! 🙌🤩🎊
Appreciated that reframe on standing sprints. This was the first time the standing sprints felt almost as fast as the seated. Great workout! Thank you as always!
Woooo! Getting stronger and stronger!!!! Way to go, Laura!! Hope you're having a relaxing weekend! Happy Sunday!!
This was an excellent video Kirsten. Good workout, good video production with good audio and visual cues. Well done. You mentioned people don't like standing sprints. Personally I like sitting sprints and standing climbs, mainly because getting up to 100 rpm in a standing position feels like I'm going to fall off the bike. But whatever. I like your videos, will follow your lead.
Thank you so much for all the feedback, Steve!!!! Great work challenging yourself with those sprints! Keep working hard! 👏👏🤩💖
Omg this was fun but hectic love the challenge 😂
Bustlin'!!!! Way to go, Ama! 🔥🔥🔥🔥
Quads on fire great way to end the week
Yes!!!!! TGIF! Have a great weekend!!!
Thanks 🚴♀️😊
You’re welcome 😊 Keep up the great work!!!
Loved the simplicity of this ride. Simple but effective. Paired it with the Tabata X to complete ride 6 of 6 in this Spin Cycle
Wooooo!!!! Consistency queen! You're killing it!!
I vote you keep the plant! You look more radiant next to it and it adds interest to your set. IMHO.
Definitely keeping the plant! 😅
Every rep is a gift 😂 levelled up the climbs on the final round 🤩
And i want the gift receipt 🤣
🤣🤣🤣🙌💯
“Every set is a gift” THANK YOU for instilling gratitude for what our bodies CAN do. This was awesome! Max ❤ 187. Done. And. Dusted.
YES!!! Haha! We did it! Wow! Insane max HR too! Full beastmode! Way to go, Lindsey! 💯💯💯💯
Loved the standing sprints!🎉 This one is great for combining with your others too. Thank you! 🍅😁
Just did the ride didn't feel like it but you were keeping moving got it done.. You did another excellent job...
Yes! Just keep moving! You did it!!!!!! Awesome ride, Charles!
Thank you!😅
You crushed it!!! Awesome work, Alice!!!!!
30 minutes de sueur, merci! 😅
Yayyy! Parfait! 🤩🤩🤩🙌💯
Yes!!! Perfection ☺️loved everything about this ride!!! Thank you!!! 🙏❤️
Awesome!!!!!! Keep up your amazing consistency!!! Early morning grind! Happy Friday!!!
Great class
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Wow my legs are done! Fab ride 😊 p.s I sill don’t like seated climbs but at least these were shorter 😂
Lol! Building up the tolerance to the seated climbs! Woooo! Great work, Laura!!!
Thanks, top notch as always!
Oh my goodness! Thank you so much for your support, Eric!!! 🥰🥰🥰🥰
Thanks Kirsten! great ride. After every ride can you post or verbally say how many miles your ride is. Helps me make sure i am getting enough miles in. I dont have a fancy bike that tells me that. Have a great day!
I don't have a monitor, but you could always check out the Spin Strava Group (Linked in description bar). Many subscribers post there kms for each ride!!
Back in the saddle for ‘23. Great ride! Love the mix of seated & standing sprints & climbs.
Wooooo! Bustlin'! Awesome work, David!!! Have a great weekend!
That was fantastic. Tough after my heavy lift day yesterday. You never disappoint. Thank you.
Oh my goodness! Those standing sprints must have been extra 🌶️! Way to goooo!!!
Great workout!!!!!
Glad you liked it!! Great work, Suzanne!!
Great way to burn the legs after a leg workout this morning!! 🔥
🤯🤯🤯! After leg day!? Wow! Your fitness is incredible! Great work, Amanda!
Another great ride! Thank you so much!
Bustlin' !!!! Way to go, Mary! Keep up the amazing work!!!! 👏👏👏
Contrary to popular belief, i love the sprints and fast-paced 30s! You should do a fast-paced workout with no climbs and lots of sprints with only a few breaks! 😊
Oh my gosh, I should haha. Thanks for the suggestion! Woooo awesome work!
What a ride! I am dead Kirsten. Lol. Those trios are what killed my legs but it was fun. Thank you so much ❤
I know!!!! Speed wobblin' for those standing sprints!!! Way to go, Noralyn!!! Keep crushing it!!! 🔥🔥🔥🔥
I REALLY didn't want to get on the bike today but this ride was exactly what I needed to get going!
Perfect!!! Way to get active today, Tamara!!! You crushed it!
I came back searching for this workout 😂 after I did this workout my water broke! 🤰🏻
Gahhh! The ultimate measure of a spicy ride haha
Too....many....standing....sprints!! 😂 Seriously though, when I first started doing your workouts, I wouldn't have gotten to the end of this without some serious adjustments! Wait......could this be.....progress???!!! 👀
Woooooo!!! Progress!!! You did it!!! Incredible work tackling all those standing sprints!!! Keep going strong!
Same!! I actually have a comment from over a year ago saying that I leveled down some of the standing sprints to seated!
💪💪💪
You're amazing!!!
Thanks for all of these great rides! 💪🏼
You're welcome!!! So happy you enjoy them! Keep crushing 2023!!
Not quite as brutal on fresh legs, but still a good solid ride!!
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Awesome right!!!!!
Good video ! I have a s20 bike frequency fitness bike, is that ok for this type of workout ? I notice you upgraded your bike ! 👍
Yes! I used to use the frequency fitness s20, that's a great bike for indoor cycling workouts! Great work today!!!
@@KirstenAllen ok silly question you can jump with this bike - cycle off the saddle some instructors cycle in 2nd straight up - but I bend forward is this ok ? Is stationary spinning just as good ?
@@carmchikie116 yes! Bending forward engages the glutes! I personally like it better and pretty much never stand straight up. I like to ride as an athlete lol. Outdoor cyclists would never stand straight up!
Guten 🤗😎 Pfingst Sonntagmorgen 🌞😍 Kristen Allen, yeah heute zu deiner 💯💪🤗😎👍👍 BUSTLE Spin Class HIIT Cycling Performance mit einem wunderschönen 🤗❤ Outfit, 😎🤗🪴, in einer 💯👍👍 AV Qualität mit einer netten Stimme, einem wunderschönen Lächeln, einer 😎🎶 einen langen Spaziergang zu meiner YT-Playlist freuen und worauf freust du dich heute? Wann kommen neue Videos für kostenlose Abonnenten deines RUclips-Kanals online? Danke dir, ich freue mich schon darauf. 💚 Grüße Felix
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Found that to be a bit brutal, but I had a heavy workout yesterday, so maybe it was that, and my wee legs were puggled.
🔥🤩👏 You're doing so well!!!! Keep it up, Rod!!
Wow. Just… wow. There is sweat dripping everywhere. My iPad is barely responsive because of it. 🥵🥵🥵
Oh noooo! Haha hope the iPad is doing well 😅😬! You crushed it as always!!! 🤣🤩💯
Why don't you use your toe clips? Much more efficient.
I am using my SPD pedals in this video!