Spin it out! A 20 minute solo spin HIIT workout designed for the busy babe on the go. Want results? Well, you are going to need to work for it. Set up your spin bike and we are ready to go!
Solo Spin HIIT
High Intensity Interval Training
The next time you are at the gym grab a bike and go to town! This Solo Spin HIIT is challenging and gets your heart pumping fast. Every workout requires your focus to see significant results. If you plan to workout or go to the gym then use every bit of time you have effectively.
It took a very long time for my approach to training and workouts to come together. I have found that total body workouts with a lower body emphasis are the most effective for women. It is an easy thing to leave out, but cardio is a necessary piece of the overall puzzle to look and feel your best. However, you want to maximize its benefit in your fitness plan.
HIIT stands for high intensity interval training. Research has shown that it is significantly more effective than long and steady state bouts of cardio. It forces you to get intense and maximize your time. If you dread an hour on a machine at the gym you are in luck here.
This workout gets a whole lot done in 20 minutes.
The spin bike is a little different than a standard stationary bike. There are more levers to adjust. You can bring the seat back as needed and the handle bars forward and back. Always test it out by sitting on the seat to gauge your comfort.
You should insert your feet and secure them in the pedals and give it a slow spin. While bringing your foot down your leg should be straight, but slightly bent at the knee.
Make sure your back is straight and you are seated far enough back on the bike. From this position, grab the handles in front of you and make sure you can keep them in a comfortable position. Do not extend too far out.
I use an app called Seconds so that I can set and forget the time of my intervals. An interval timer is a big help to make this workout effective and there are lots of good ones out there.
This is a seated and standing hill climb interval. Begin with a warm up of 5 minutes at a good steady pace. You should be working, but not taxing yourself. You set your own pace in spinning so do not make it crazy hard or too easy. It’s your ride as they say.
After your warm up you will go ten minutes of alternating between a seated position (strong resistance) and a standing sprint (more intense resistance).
Tips to Maximize Your Intervals
Keep your butt low and close to the seat when you are doing standing sprints. Do not use it as an excuse to lean too far forward. When you are pedaling downward push through your heel to active and use your glute muscles even more effectively.
We want everything we can get out of 20 minutes so make it count!
Return to a seated position and lower your resistance so that it is light. Finish out your workout with 5 more minutes of pedaling.
After you have finished the intervals spend a few minutes stretching. Concentrate on your hamstrings, hip flexors and glutes. Stretch out your shoulders as well since they were extended to grip the handle bars. This is an awesome stretch routine I posted recently.
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Other HIIT Workouts:
How About You?
- Are you a fan of spinning?
- Ever done a solo spin?