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Sunday, July 1, 2012

She Sweats :: Sunday Shred - Indoor Cycling HIIT Workout


Have you ever tried spinning or indoor cycling? Yeah, yeah, yeah... the little seat, I know! Despite the small seat and the discomfort you may experience the first few times, indoor cycling, or spinning as it is also called, is a WONDERFUL way to shed lbs and tone your lower half. Using a designated spin bike (like the ones in spin class at your gym) is much more effective than the bicycles located throughout the cardio deck on your gym's main floor. (Can you tell I have been a spin instructor for the last 9 years?)

Here's today's workout - it's based on your own assumption of how hard you are working and how much you can really handle. Your 100% maximum effort WILL be different than your friends, neighbor's or even your boyfriend's/hubby's. Do not fear! Try your best each time and focus on making each set better than the last - you will see results in no time flat! 

Let me explain a few things before you begin:  
1. Bike Set Up: Stand next to the bike - lean in toward the bike with both feet on the floor. Where the natural bend is in your waist is a great starting point for where your seat should be. Move it there and hop on - if you are locking out your legs, move the seat down a notch and re-evaluate. Move handlebars according to your comfort.
2. Resistance - This is going to depend on your bike! Before you start, begin to play with the tension knob. Typically, turning the knob to the right increases the tension while turning it to the left decreases the tension. Make a mental note of the what the tension feels like on a scale from 1 to 10 as you increase and decrease it. 
3. The perceived exertion rate is based off of YOUR maximum effort. Determine what your 100% max effort (think the HARDEST you can push yourself - about ready to pass out, can go NO more). If the workout calls for 50% of that, do just that. You can still work at 80% of your max effort with a level 3 resistance although it will look different than your 80% max effort at a level 8 resistance. Got it?

Download the PDF Version of the Spin Your Way to Slim! Indoor Cycling HIIT Workout here!

Good luck and remember, keep your feet flat at all times and your chest and head up and forward. Try not to grip the handlebars for dear life - simply resting your arms on the handlebars is the best way to go!


Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!


  1. This is awesome. Thank you so much! JUST what I've been looking for. :) My work and kid schedule does not allow me to actually take a spin class, but this is incredible. much do you pay attention to anaerobic threshold? And can you give me something to read about for it? I'm one of those who likes to go max, max, max. With a max HR of 187 I am usually at 170-175, which is greater than the 60-70% but I'm looking to shed 10 pounds and want the most effective method, of course. Advice is appreciated!

    1. Katherine - Personally, when I am doing intervals, I really do not pay too much attention to Anaerobic Threshold. Since you are bringing your HR up and then dropping it with the intervals, your body is in a state of fat burning mode. If you want to drop some serious fat and retain your muscle, I would do HIIT for sure!

  2. I am new to spin and am actually teaching at my gym while in the process of gaining my certification. Question...when you mentioned resistance of 3.0 does that equal 3 turns??

    1. Because bikes are different and the resistance is really subjective to each individual student, you want them to make a mental note of what a 0 and what a 10 would feel like for them on their bikes prior to starting the class. Then, they would set what a 3.0 feels like for them.

  3. Do you have a playlist for this routine or a recommended BPM for each movement. Also, does the kickback position correlate to a standing climb? Thanks....

  4. Do you have any recommendations of podcasts or spin workouts that I can download?
    I love having an instructor's voice in my ears telling me when to turn it up!
    I know that are some out there, just unsure which ones would be spin-worthy to purchase.

  5. I find that I can't make it to spin class on a regular basis and when I try indoor cycling on my own, I never push myself as hard as when I'm using this killer coached indoor cycling album I found on iTunes. It's made by an elite cycling trainer to push you:

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