30 MINUTE CYCLING WORKOUT: TURN + BURN HIIT RIDE (ADVANCED SPIN CLASS)

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This 30 minute indoor cycling class is a HIIT spin that's sure to burn! Ride with me through the workout rhythm of climbs, burning jumps, and sprints!
Difficulty Level: Advanced
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Here is the full workout:
Warm-up: 5 minutes
2 X Circuit:
40s Seated Climb/20s Rest
3 x Full Throttle Jumps (10s On/10s Off)
40s Seated Sprint/20s Rest
3 x Full Throttle Jumps (10s On/10s Off)
45s Rest
30s Standing Climb/15s Rest
3 x Full Throttle Jumps (10s On/10s Off)
30s Standing Sprint
45s Rest
45s Increasing Resistance Climb/30s Rest
3 x Full Throttle Jumps (10s On/10s Off)
45s Increasing Resistance Sprint
* Rest between the circuit is 1:15 minutes
Cool-down: 2:15 minutes
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DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
https://dietitianillustrated.com/kirs...
*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:    • The ULTIMATE Spin Bike Buyer's Guide ...  
PROPER SPIN BIKE SET UP:    • The ULTIMATE Guide to Spin Bike Setup...  
POST-WORKOUT GUIDED STRETCH:    • POST-WORKOUT GUIDED STRETCH ROUTINE |...  
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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