30 Minute Cadence HIIT Indoor Cycling Cardio Workout (Intermediate Spin Class) New Update

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This 30 minute HIGH CADENCE HIIT indoor cycling workout is all about those RPMS! Ride through sprints, tempos, and climbs in this intermediate level spin class.

Here is the full workout:
Warmup: 5 minutes (incl. 4 x 15s strides)
Set 1:
30s Sprint/15s Climb/30s Sprint/15s Climb/30s Sprint
30s Rest
30s Seated Climb
30s Tempo
10s/20s/20s/10s *10s Rep Rest* Standing Sprints
30s Rest
10s/20s/20s/10s *10s Rep Rest* Seated/Standing Climbs
Set 2:
4 x 60s Tempos to Sprint/30s Rest
Set 3:
10s/20s/20s/10s *10s Rep Rest* Seated/Standing Climbs
30s Rest
10s/20s/20s/10s *10s Rep Rest* Standing Sprints
30s Tempo
30s Seated Climb
30s Rest
30s Sprint/15s Climb/30s Sprint/15s Climb/30s Sprint
* Set Rest: 1 minute
Cooldown: 3.5 minutes
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JOIN THE KIRSTEN ALLEN SPIN CLUB:
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* PURCHASE YOUR OWN BODY COMPOSITION & WEIGHT LOSS MEAL PLAN ($20 CAD):
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DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:

*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:
PROPER SPIN BIKE SET UP:
POST-WORKOUT GUIDED STRETCH:
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DISCLAIMER:
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician before beginning any exercise 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, 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.

Happy Sweating!
Kirsten Allen