Fast and Furious Spinning

You’re in the gym, and you’ve only got 20 minutes to spare. But, you need a great cardio workout that will help ignite your metabolism and burn fat, right from the get go and continue after you’ve finished your workout too.

So what do you do?

Well, why not jump on a bike and try this HIIT Spinning workout. It uses short interval blasts and active recovery periods to really push you to work hard and fast in the shortest amount of time possible.

It’s less about endurance and stamina (usually a big part of a cycling workout) and more about high intensity blasts where you work to your max each time.


The Structure

The workout lasts exactly 20 minutes in total, not including your warm up and cool down periods. Be sure to warm up for a couple of minutes first before you begin, to find a good base cadence (resistance) level and loosen up your muscles.

There are just 3 rounds in total, each lasting 6 minutes, and each consisting of six 30-second high intensity intervals, followed by six 30-second recovery periods.

During recovery, you should ensure you keep moving your legs at a steady, comfortable RPM, whilst you lower your heart rate as much as possible, before cranking it up again.


The Seated Round

 For round 1, you’ll remain seated throughout, and you won’t change your resistance. As you begin, make sure it’s set so that you’re putting in a little bit of effort, with your legs spinning at around 70-80 RPMs.

At the start of each interval, you’ll accelerate. Begin with increasing your speed by just 5 RPM in the first 30-second sprint, and increase it again each interval period. Stand up to recover for 30 seconds, then sit and sprint again. At the last 30-second interval, you should be sprinting as fast as you can go, at maximum effort.


The Standing Round

Take a full minute to recover and prepare yourself for round 2. This time, your active recovery will be seated, and your high intensity blasts will be standing. Make sure you know the correct hand positions ahead of the workout.

Again, your resistance will stay the same, but at each interval you’ll stand and accelerate, gradually increasing your speed each period. By the last 30 second interval, you should be cycling at a full standing sprint, giving everything you’ve got and increasing your RPMS by at least 15 from your baseline.


The Resistance Round

You’ve got another minute of recovery before you enter the final 6 minute round. Seated, standing, or a combination of the two, for this round you’ll be maintaining a constant fast spin at around 85-100 RPM.

For each interval, you’ll need to increase your intensity, and that means turning the resistance up. After each 30-second recovery period, crank up your cadence so you have to work harder to maintain that constant speed. At the final interval of the workout, you should be emptying your tank and giving it absolutely everything, with your legs screaming and your heart pounding at the highest resistance you can take.

Then you’re done. Take the time to cool down, easing the resistance down and then off, letting you legs recover slowly. Make sure you stretch too!

Remember, if you need more advice on spinning techniques or workouts, just speak to any our instructors or come along to a spinning class!

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