I’m Addicted To Spin [+ Quick 20 Minute Bike HIIT]

I confess I have become addicted to spin class. If you are in the Northshore area of MA, definitely try to take a spin class from Rich at Workout World in Peabody or at the Peabody YMCA. He is amazing and gives you a kick butt (literally) and leg workout! I also just love to do the bike on my own for 30 minutes. I started doing the bike to relieve the pressure in my lower back/ kidney area. But now I think I am hooked and I feel amazing after a bike sesh.And now, here is a 20 minute HIIT. All you need is a bike (or your choice cardio), some weights (I used 10lbs) and a timer. I use the A HIIT Interval Timer app on my phone. You target legs with the bike and squats, a little bit of back, shoulders, bi’s, traps and core. Now here we go!

Quick Bike HIIT:

All you have to do is set your “cardio” to 1 minute and 15 seconds and the “weights” part to 45 seconds; set for 10 rounds. Start with a warm-up on the bike for about 3-5minutes, then begin your timer.

Sprint for 1 minute, 15 seconds then hop off the bike (safely) and perform as many of each of the following exercises in 45 seconds. There are 5 exercises, so this means you’ll go through this set twice.

Repeat until all 10 rounds are complete for 20 minutes!

  1. Lateral Pulldown
  2. Upright Row
  3. Chest Flies
  4. Weighted Squat
  5. Standing Torso Rotations/ Russian Twists

Cool down for 3-5 minutes and you’re done!


After yesterday’s spin class I mixed this packet of milk chocolate Muscletech protein powder with 1/4 cup of Fage Greek and mixed in some water/milk combo until it reached a thick chocolate pudding consistany. Oh man this was like the best tasting thing ever! It has 6 sources of high quality protein and is formulated for an 8-hour release of sustained energy. I also used some to mix in my “protein coffee. Mmmm!Getting them gains back!Question: What’s your favorite group exercise classes? What about your favorite workout?


6 thoughts on “I’m Addicted To Spin [+ Quick 20 Minute Bike HIIT]

  1. I was addicted to spin from August until November and ended up hurting my foot! Now that I’m prego – I have only been once in the past three months 😦 I’ve just started gaining more energy so I’m hoping to start back up 2-3x a week!

  2. Great workout! I’ve never tried a spin bike, but I sold one of my road bikes and bought a Schwinn Airdyne. It’s an old design, but gives a killer hiit workout! It’s the one with the big fan front wheel. 🙂

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