INTENSE FAT BURN! | 30-min Indoor Cycling Workout

We are bringing all the intensity with this heavy and fast cycling workout!! We are working with high-intensity training today to increase your afterburn! That's your body's ability to burn fat after the ride is over! I love training with this style for the awesome benefits and the effectiveness in a short amount of time! This ride is also packed with powerful songs to pump up your motivation! Get ready for a sweaty time! Now, let's kick butt!!

👉 Sign up for Bike & Bells THRIVE here! https://kaleighcohen.com/bikeandbells...

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.

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

MY LINKS:
Looking for indoor cycling shoes?- https://ride.shimano.com/KCF15
Amazon Storefront- https://www.amazon.com/shop/kaleighco...
Like to know about my outfit?- https://amzn.to/41ZammW
Become a member here- https://www.buymeacoffee.com/kaleighc...
KCF merch- https://kaleighcohen.com/shop/
Spotify playlist- https://open.spotify.com/playlist/3hW...
Instagram-   / kaleighacohen  
Facebook-   / kaleighcohenfitness  

ADD IT:
ENCORE!-    • 10-minute ENCORE | Add to ANY workout!  
DESSERT!-    • 15 minutes of Post-Cycling Stretching...  

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 - 3:14 WARM UP | A Little Bit Dangerous by CRMNL
3:15 - 5:48 CLIMBS | WIN. (with Txsh & Hunter Love) by The Prizefighter
5:49 - 8:31 INVERTED SPRINTS | No Jueges Conmigo by Angelic Montero
8:32 - 11:05 ROLLING HILLS | Cthulhuphant by Catiso
11:06 - 14:52 JUMPS | Get Loud by Damned Anthem
14:53 - 17:26 CLIMBS | One Zero Zero by THIEVES
17:27 - 20:51 JUMPS | Gotta Have It by MF Graves
20:52 - 23:09 SPRINTS | Hold Me by NM
23:10 - 25:41 SPRINT TO THE TOP | Glory by WEZEN & Ease the Artist
25:42 - 27:36 COOL DOWN | What's The Rush by Bronze Radio Return


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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