SoulCycle might have rolled onto the fitness scene more than a decade ago, but thanks to at-home equipment and apps like Peloton, Flywheel, and MYX Fitness—all of which offer bike classes you can stream at home—more and more people have been pedaling their way through cardio workouts from the comfort of their basements or living rooms.
There’s definitely good reason to join the crowd and spin through a sweat session, even if you haven’t invested in your own home bike and just do it at the gym. “Spin workouts are low-impact, making them accessible to people with any injuries that can’t handle the impact of another sport like running,” says Roxie Jones, certified strength coach and instructor at SoulCycle in New York City. “You can also do them indoors during colder months, making it super convenient, and spinning requires a rider to engage their core when up and out of the saddle, while also improving endurance and cardio health overall.”
So, whether you want to ride at home or at the gym, work on your strength or your cardio, or you simply try out the spin trend, we have five workouts you will love.
Each one, designed by Jones, has a corresponding playlist, so you can put in your headphones and ride to the rhythm—just make sure you know when to hit your all-out on pace and leave the beat behind or slow it down so you can catch your breath on those recovery breaks.
Each workout also caters to a different goal, featuring various intervals and hill climbs (via increased resistance), so you can switch up your spin strategy whenever you need a new challenge.
1. Best-For–Beginners Spin Workout
First time on a stationary bike? This routine is for you. You’ll want to start out with some resistance under your feet so you get used to pushing through a tougher set—and you get that heart pumping and sweat dripping. You’ll follow up each hill and endurance push with a nice recovery pace, so make sure you’re going slow enough during the slower songs that your heart rate comes back down, you’re able to breathe deep, and you feel ready to work through another tough bout of resistance or speed.
When the beat drops on your climbs, that’s when you want to push the pace. Don’t be afraid to get a little uncomfortable.
Get the playlist on Spotify
2. The Spin Workout That Builds Strength And Cardio
To increase your speed on a two-wheeler, you need strong muscles—and this routine will help you get there. Between song-long jogs on the bike at various speeds, you’ll hop off your seat to perform exercises like squats and planks. Try to push the pace through these moves when you can, but make sure you nail proper form as you go.
Get the playlist on Spotify
3. The Interval Bike Workout Meant For Sprints
“A sprint will push the endurance and will elevate the heart rate quickly,” says Jones. “Your legs should start to feel like they’re on fire within the first two minutes.” If you don’t feel the burn or you can still hold a conversation during your push intervals in this workout, that means you want to turn up the speed.
Also, you’ll want a timer for this one. Once the song picks up speed in songs two, four, and six, start the clock. Aim for all-out effort for the designated time block (20 to 40 seconds), followed by short recovery breaks. You’ll end this workout with one long sprint to the finish.
Get the playlist on Spotify
4. The All-About-Hills Bike Workout
You’ll definitely feel the fire in your legs through this workout as you work your way to the top of steep hills. You should feel strong resistance under your feet during those extra heavy pushes, so make sure it feels tough. When the resistance gets light, enjoy the ride and shake out your legs. You’ll end with a long run to the finish.
Get the playlist on Spotify
5. The Best Bike Workout To Improve Endurance
These songs might feel long to work through, but that’s basically the point: You want to get your heart rate up and maintain the hard work straight to the end of each jam, so try to maintain the same speed until the music switches. For the last few minutes of the workout, keep increasing the resistance. It’s all about persistence and building stamina.
Get the playlist on Spotify
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