30 Minute Spinning Workout

November 17, 2016 - Comment

One of the best things about spinning is the vibrant, high powered atmosphere. However, if you can’t get to a class, you can still enjoy the benefits of spinning while exercising alone. In this article we’ll be providing you with a highly effective 30 minute spinning workout that you can do outside of classes. The

One of the best things about spinning is the vibrant, high powered atmosphere. However, if you can’t get to a class, you can still enjoy the benefits of spinning while exercising alone. In this article we’ll be providing you with a highly effective 30 minute spinning workout that you can do outside of classes.

The workout includes a 5 minute warm up, 20 minutes of intense spinning and a 5 minute cool down. The warm up and cool down both involve 3 minutes of stretching and 2 minutes of gentle cycling while the main workout rotates between 10 different spinning exercises for the 20 minute duration.

Warm Up & Cool Down

The warm up and cool down involve a selection of stretches that are designed to loosen up your back, legs and shoulders and a period of gentle cycling with no resistance. The warm up involves performing the exact sequence listed below while the cool down involves performing the gentle cycling before the stretches:

1. Cat Cow Back Stretch (1 Minute): Kneel on the ground with your knees bent at a 90 degree angle, your arms straight and your hands flat on the floor and in-line with your shoulders. Take a deep breath and arch your back so that your belly is pressing towards the ground, then roll your shoulders back and look up towards the ceiling. As you exhale, curl your back in the opposite direction, roll your shoulders forward, press your stomach in and look down towards the ground. Continue taking deep inhales and exhales for 1 minute and repeat this motion.

2. Hamstring Stretch (1 Minute): Stand with your legs straight, then bend at the waist, reach down and touch your toes. If you can’t touch your toes, reach down your legs as far as you can manage. Once you are touching your toes or reaching as far as you can manage, hold the stretch for 1 minute.

3. Quadricep Stretch (1 Minute): Stand with your left hand leaning against a wall, then bend your right knee, grab your right foot with your right hand, bring it towards your buttocks and hold the stretch for 30 seconds. After 30 seconds, release your right foot, bring it back down to the ground, bend your left knee, grab your left foot with your left hand, bring it towards your buttocks and hold the stretch for 30 seconds.

4. Gentle Cycling (2 Minutes): Get on your spinning bike, reduce the resistance to zero and gently cycle for 2 minutes to get the blood flowing throughout your body and further loosen your legs.

Exercises

The 20 minute intense spinning portion of the workout involves rotating between the following 10 exercises in 30 second intervals:

1. Hover: The hover involves cycling at between 60 RPM and 80 RPM while using hand position 3 and raising your buttocks a couple of inches above the seat.

2. Jumps: Jumps involve cycling at between 90 RPM and 110 RPM while using hand position 2 and continuously lifting your buttocks on and off the seat.

3. Left Leg: The left leg involves pedaling with just your left leg from a seated position while using hand position 1 or 2.

4. Right Leg: The right leg involves pedaling with just your right leg from a seated position while using hand position 1 or 2.

5. Sprint: The sprint involves cycling as fast as you can from a seated position while using hand position 1 or 2.

6. Seated Climb: The seated climb involves cycling at between 90 RPM and 110 RPM from a seated position while using hand position 2 and placing 80% of your weight on the pedals and 20% of your weight on the handlebars.

7. Seated Flat: The seated flat involves cycling at between 90 RPM and 110 RPM from a seated position while using hand position 1 or 2.

8. Standing Climb: The standing climb involves cycling at between 60 RPM and 80 RPM from a standing position while using hand position 1 and placing 80% of your weight on the pedals and 20% of your weight on the handlebars.

9. Standing Flat: The standing flat involves cycling at between 90 RPM and 110 RPM using hand position 1 or 2 and placing all your weight on the pedals.

10. Squat: The squat involves cycling at between 60 RPM and 80 RPM using hand position 2 and placing your buttocks below and in front of the seat.

Workout Sequence

Once you’re familiar with all the exercises above, you can complete this 30 minute spinning workout by following the instructions below:

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Summary

This 30 minute spinning workout blasts through an impressive 350 calories, improves your cardiovascular fitness and more. It’s a great substitute for the times when you can’t make it to your regular spinning class. It’s also a great tool for practicing your spinning technique between classes and becoming a spinning pro.

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