This 15 minute knee -friendly HIIT cardio bike workout will give you an amazing workout in a short amount of time!

If you are new to cycling, I am so glad that you have joined me for this workout! Cycling is a great low impact fitness option as well as being an amazing calorie burner, and strength builder.

This full seated ride is perfect if you are on a stationary bike, a recumbent bike, foldable bike, a road bike with trainer, or spin bike! It is also an awesome ride if you are a beginner looking to build up to more advanced rides or if you are an advanced rider, this would make for an ideal recovery ride. Either way, this is your time and your workout so make the most of it!

If you are a beginner and looking for a guide as you begin this journey, I have your answer! Download your FREE BEGINNER'S GUIDE HERE! https://www.kaleighcohen.com/beginners-guide

This workout is part of our FIT for YOU fifteen series! Find that playlist here! https://youtube.com/playlist?list=PLr83wuYXq9huN-hEPHMYBAP03orf6kjLu

I could not be more excited that you are here for this workout! Let's rock it out and kick some butt!

THE AFTER PARTY! 🔥🔥 WANT MORE?! Make the most of your workout with this quick Tabata Burner! https://youtu.be/zus6t02H8oM

💁🏼‍♀‍ 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 Fitness
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0:00 - 0:19 WELCOME
0:20 - 2:56 WARM UP | Better Than Ever Before by Shangrii-La
2:57 - 5:09 ROLLING HILLS | OMW by Jane & The Boy
5:10 - 8:06 SPEED INCREASE | Can't Stop Me Now by Oh The Larceny
8:07 - 10:46 CLIMBS | Fire in My Soul by Adon
10:47 - 12:31 SPRINTS | Racks by Marcus Meston
12:32 - 15:23 COOL DOWN | Fighting For by Lyra Blue
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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/kaleighcohencycling

⭐️ SAVE 15% on indoor cycling shoes here! Use code KCF15 at checkout! 👉 http://shimanoindoor.com/discount/KCF15

⭐️ 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

🎶 Jam out anytime and anywhere! Here are all of my Spotify playlists, just for YOU! 👉 https://open.spotify.com/user/7nc336145b90ijgxxg8o3wett

🎶 Jam out to this playlist! 👉
https://open.spotify.com/playlist/7qUYYe4BiIIC0oxPc6OJAb?si=a4807cdd66874d02

⭐️ 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/SoRw4HDfxEQ

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.

#HIIT #FullSeated #CyclingWorkout #SpinningClass