20-minute HIIT CARDIO Indoor Cycling Workout

We have 20 minutes of a HIIT-style cycling workout to increase your cardiovascular output and improve your muscular endurance!! With a HIIT-style workout to gain the most benefits when we have pushes come up, it's all in, and after the push letting your heart rate come back down a bit before the next all-in push is ideal! Because our rides are structured around the music, the push and rest periods will vary. With that, this ride is intense, but always listen to your body and adjust the intensity as needed, and of course, have fun!

IMPORTANT! The RPMs noted throughout the ride are just a range! Make sure to ride where you feel comfortable! That may be above or below the range indicated.

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Need a longer WARM-UP?    • START YOUR WORKOUT HERE! | 11 min War...  

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ADD IT:
ENCORE!-    • Quick & INTENSE 10-minute Cycling Wor...  
DESSERT!-    • 5-minute POST-CARDIO WORKOUT STRETCH  

RESISTANCE for my classes
You always want to feel something under your feet, this will ensure you are doing the work, prevent you from bouncing in the saddle, and protect your knees!
6 - Working your way up that hill | Moderately Light
7 - Mid-hill already, you can definitely feel this! | Medium
8 - This is where heavy really starts to kick in | Moderately Heavy
9 - We are really starting to climb now! This is a challenging resistance! | Heavy
10 - Top of your hill! You should be able to keep a smooth pedal stroke. | VERY Heavy
Watch this for more detail:    • Indoor Bike Set Up, Resistance, Posit...  

POSITIONS for my classes
1st position: Seated position.
2nd position: Standing with hands at the front of handlebars, also called jogs.
3rd position: Standing with hands at the end of handlebars, also called climbs.
Over the Saddle: 3rd position, hips shifted back slightly and chest over the front of the handlebars.
Jumps: seated to 2nd position.
Freezes: 2nd position, minimizing upper body up and down movement.
Leaps: seated to 3rd position.
The Trio: seated, 2nd, 3rd, 2nd, seated position.
Switchbacks: 3rd to 2nd position.
Tick Tocks: 3rd to over the saddle.

MODIFICATIONS for seated options
2nd position jogs and moves: Stay seated and increase speed a bit, really focus on the pull-up to activate the quadriceps.
3rd position climbs and moves: Stay in the saddle and increase resistance a smidge, really focus on the push-down and pull-up of the pedal stroke to activate the glutes, hamstrings, and quadriceps maximizing power with the heavy resistance.

CHAPTERS:
0:00 - 2:47 WARM UP | Stronger by CRMNL
2:48 - 4:47 JUMPS | Go Getta by Blackway
4:48 - 6:52 SPRINTS | The Reason by Ben Fox
6:53 - 9:10 CLIMBS | Really Good Feeling by Nevada Wild
9:11 - 11:56 INVERTED SPRINTS | Get It Done by Laurell
11:57 - 14:48 FREEZES | Beast by Graffiti Ghosts
14:49 - 18:52 ROLLING HILLS | Eyes To The Sky (feat Anna Yvette) by Noah Neiman
18:53 - 22:23 CLIMBS | Top Of The Mountain by 1v1
22:24 - 23:55 COOL DOWN | It Takes Time by Ryan Innes


Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury as a result of any information provided.


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