30 MINUTE SPIN CLASS: TABATA HIIT | INDOOR CYCLING WORKOUT

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Hello, Spin Friends! Today's indoor cycling workout is a TABATA with minimal rest and more reps per set, get ready to CRY.. er, SWEAT!!
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Here is the workout:
Warm-up: 4 minutes (incl 3 x 10s on/10s off strides)
HIIT: 5 sets of 8 x 20s standing sprint/10s rest
Set rest is 1 minute
Cool-down: 2 minutes

Wanna make this workout longer?? Pair it with the 20 Minute Tomb Raider workout here:    • 20 MINUTE SPIN CLASS: TOMB RAIDER | I...  
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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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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