This 20 minute stationary bike workout for beginners is great for burning fat and building cardio and strength endurance!

This indoor cycling workout is going to help you build stamina and gain confidence on your bike to move onto intermediate and advanced cycling workouts! We remain in the saddle for this entire ride to focus on longer sprints and heavier climbs.



💁🏼‍♀‍ Hello! I'm Kaleigh! I attended my first Spin class when I was 15. Since then I've been addicted to spin classes and indoor cycling. Now, as a certified Spin class Instructor, Stages Beats Instructor, and NASM certified fitness trainer, my goal is to share the most fun, motivating, and energizing indoor cycling workouts that will bring out your inner BUTT-KICKER!

I'm so glad you decided to join my indoor cycling class today! Grab your water bottle, grab your towel, get on your bike and let's kick some butt! - Kaleigh Cohen
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0:00 - 0:40 Welcome
0:41 - 3:23 WARM UP | Stars by Chair Model
3:24 - 5:39 SPRINTS | Light That Fire by Oh The Larceny
5:40 - 8:06 CLIMBS | Freedom by The Originals
8:07 - 10:32 SPRINTS | Never Let It Go by Heyson
10:33 - 13:34 RIGHT LEFT | White Gold by Tommy Ljungberg
13:35 - 16:36 CLIMBS | Caution (GOOD Remix) by Skrxlla
16:37 - 19:14 ROLLING HILLS | Be My Parachute by Basixx
19:15 - 23:10 COOL DOWN | All In by The Wildcardz
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New to my indoor cycling workouts? START HERE! 👉 https://youtube.com/playlist?list=PLBJ0TIYiwZzihdgD643Q_JZ-kvakaybNG

If you are doing a Spin class on a stationary bike or exercise bike instead of a spin bike and prefer to stay in the saddle, DO THIS:
2nd position: increase your speed! Try anywhere between 5-15 RPMs.
3rd position: increase your resistance and try and keep the same cadence.
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⭐️Want more workouts to help you reach your goals? Subscribe here! 👉 https://www.youtube.com/kaleighcohenfitness

⭐️ Want to maximize your workouts? Find awesome gear here? 👉 https://www.amazon.com/shop/kaleighcohenfitness

⭐️ The best tablet mount for your spin bike!👉 https://bit.ly/2UeHHK1

⭐️ Book a 1-hour Zoom meeting with me to help you reach your fitness goals!👉 https://www.buymeacoffee.com/kaleighcohen/e/25359

🎶 Jam out anytime and anywhere! Here are all of my Spotify playlists, just for YOU! 👉 https://open.spotify.com/playlist/0ULpucBmI7ZARtkzmL4g54?si=RQlNDjaNREGtHZUNnORe7A

⭐️ Hang out with the community and get all the 4-1-1!
Instagram- https://www.instagram.com/kaleighacohen/
Facebook- https://www.facebook.com/kaleighcohenfitness

⭐️ KCF fit wear, fitness tips, recipes, and a FREE fitness journal template! 👉 https://www.kaleighcohen.com

⭐️ Want special KCF emojis and behind-the-scenes access? Become a Kaleigh Cohen Fitness channel member here! 👉 https://www.youtube.com/channel/UChY_9WJx0saa0St48lSdytQ/join

⭐️ For those of you that asked how you can help support these indoor cycling workouts 👉 https://www.buymeacoffee.com/kaleighcohen

⭐️ Share this cycling workout with a friend👉 https://youtu.be/W9sHnLwgz3o

Some of the links listed above are affiliate links 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 health care 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 harm, damage, or injury as a result of any information provided.


#FullSeated #Beginner #IndoorCycling #StationaryBike #SpinClass