45 Min Spin BIKE Workout
Spin cycling is one of the most intense forms of cardio exercise that exist. If you want to burn maximum calories, while giving both your lower and upper body muscles an intense workout, spinning is the way to go. Spin cycling is also fantastic for your heart and lungs.
Another benefit of spin cycling is that it’s awesome to pair with music. When you get in the rhythm of the right song, you will be super pumped to take it to the max. In this article, I’ll lay out one of my favourite spin cycle workouts, paired with some great tunes. You’ll have to create a playlist beforehand but it will be well worth the effort. The workout will take 45 minutes to complete.
The Workout
Music — Exercise
Paris by the Chainsmokers — Warm-Up - remain seated, slow pedaling
My Way by Calvin Harris — Standing run, sit and sprint during the choruses
Shape of You by Ed Sheeran — Jumps - back in 3rd gear for choruses
How Far I’ll Go by Alessia Cara — Seated hill - increase resistance every minute
I Don’t Wanna Live Forever by ZAYN and Taylor Swift — Continuous hill climb - stand when it gets too heavy
24K Magic by Bruno Mars — Recovery - stay fast!
Timber - workout remix — Stand and sprint choruses
Unstoppable by Sia — Standing heavy hill - gradually back off
Water Under the Bridge by Adele — Small seated hill - back in 3rd gear for choruses
My Body by Young the Giant — Standing run - sit and sprint choruses
May we All by Florida Georgia Line — Recovery and cool down
It Will Rain by Bruno Mars — Stretch
Seven Tips to Get More From Your Spin Workout
Let the music guide you but, ultimately, you need to ride at an intensity that is challenging yet not beyond your level.
When you’re doing a spin class, make the most of your instructor’s expertise. If you are not sure about the bike’s settings, ask the instructor for help. Then make a note of the settings for next time.
If you are into your workout and you feel that the seat is too high or too low, or that the handlebars are not in the right position, don’t ignore it and keep going. Stop cycling and make the readjustments and then get back into the workout.
If your knees are touching your elbows when you pedal, it’s a sure sign that you have set the seat too low. Bring it up a little.
Do not grip the handlebars too tightly. Doing so can cause wrist and shoulder joint pain. Relax your hands to loosen your grip to avoid this.
Do not support your weight on the handlebars when you are standing. You should also avoid the tendency to lean onto the handlebars for rest. Try to keep your center of gravity over the pedals.
You do not want to bounce in the saddle. If you do, it’s a sign that you’re pedaling too fast. Increase the resistance to slow down the speed.
