Spin Bike Workout 

Anyone who knows me, knows I LOVE the spin Bike. I swam for 15 years, so cardio and sprints are some of my favorite workouts. Sometimes it’s nice to watch Netflix or blast some music and completely zone out. The endorphin high afterwards is pretty great too 👌🏼

||Exact leggings (long)||Same style leggings (charcoal)||Cross-back sports bra||Printed Under Armour||Green tank||Athlete Tank||Nike Frees|| Casio watch||White waterproof watch||

Workout below:

•I typically start out with five minutes of steady state, low resistance riding for the warmup, then get into the working sets. 

•Set 1: 12 minute climb – increase the resistance by 1 level, every minute

•Set 2: 1 minute all out sprint on medium resistance, 1 min steady state on low resistance. Repeat for 10 minutes

•Set 3: 5 min climb – increase the resistance by 2 every minute 

•Set 4: 1 min medium resistance all out sprint, 1 min steady state low resistance. Repeat for 5 minutes.

•10 minutes steady state for cool down. 


I usually do cardio one to two times a week. It makes me feel great and is a good supplement to lifting and yoga. Adding in the HIIT also helps boost your metabolism all day! I know sometimes I don’t have time to make it to a one hour spin class, or the times clash with my schedule, so this is a great way to still get the benefit on your own time. 

Give this workout a try and I promise your legs will be burning!