ATLAS // 30 Minute Spin Class • HIIT Cycling Workout

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This 30 min spin class is a HIIT cycling workout featuring a spicy set for each continent! Around the world in 30 minutes! Atlas, baby! Let's gooooo!

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The 'ol weight loss, fat burning cycling workout, and burn fat fast spin class are all great buzz words, but that's not what this channel is about. We ride to SMASH our personal bests. Strength and power, baby!

Here is the full 30 minute workout:
Warm-up: 4 minutes
Set 1:
3 Min Rolling Climb
Set 2:
3 x 15s Sprint/15s Off/2 x 20s Power Climb/10s Off/30s Power Sprint
Set 3:
75s Increasing Res. Level 5-10 / 30s Tempo / 75s Inc. Res.
Set 4:
3 x 60s Tempo Drifts @ Level 5, 6, 7
Set 5:
3 Min Rolling Climb
Set 6:
6 x 20s ON/10s Off (Sprints & Climbs)
Set 7:
90s Seated Climb/30s Off/60s Seated Sprint
*Set Rest: 30s
Cool-down: 2 minutes

Can you guess which continent is represented by each set?! Comment below!

I hope you enjoyed your workout! If you would like to donate to my channel, click here: https://donate.stripe.com/5kA6pl5Xr9K...
Thank you so much for all of your support!!!!!

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JOIN THE KIRSTEN ALLEN SPIN CLUB:   / strava  
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CONNECT ON INSTAGRAM: @dietitianillustrated
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ABOUT ME:
Hi! My name is Kirsten, I'm a Registered Dietitian, Professional Home Economist and Spin Instructor with a Bachelors degree in Kinesiology. Health and fitness is my profession, but more than anything, it's my passion! I create content to share this passion with others, all in the name of fostering inspiration and motivation!

Thank you for checking out my channel,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
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DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
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*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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GUIDED MEDITATIONS:    • GUIDED MEDITATIONS & BREATHWORK  
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DISCLAIMER:
All information presented on this platform is provided for educational and entertainment purposes only.

Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician/personal healthcare team before beginning any exercise or nutrition 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, or act upon any information presented in these videos, comments, or messages, 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.

Sincerely,
Kirsten Allen, BSc Kin, RD, P.H.Ec.

#spinning #cyclingworkout