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    20 Min Spin: The Negotiation

    There are likely going to be days when you can’t fit in an hour-long workout. Rather than negotiating between 60 minutes versus no workout at all, how about a really good 20-minute Spin class for home? One that packs in a full cardio workout in just a portion of the time, leaving you plenty of time to cool down, clean up, and get on with your day. We call that negotiation a win! Spin to win.

    This workout does not include a stretch, but we have some great options here!

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    Groovin’ Party Cycle

    Hey party peeps, let’s get our groove on and turn this virtual rhythmic Indoor cycling class into a partay! We’ll ride and move to the beat in each song, incorporating both upper and lower body movement to fire up your heart, body, and soul. If you want to kick it up, grab some optional very light weights and a hand towel to add dimension. Let’s move and groove!

    This workout does not include a cool-down, but we have some great options here!

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    All-Bike Cycle+Shoulders

    We’re busting out of our comfort zone in this in-gym or at-home cycle and strength workout where you never even dismount the bike! Your heart rate will stay high while you ride, and we’ll add in some killer shoulder toning moves to get you tank top ready. Whether you use this as an efficient total body 20-minute workout or you stack it with another SSoD favorite, you’re gonna be getting it done. Let’s cycle and carve!

    This workout does not include a cool-down, but we have some great options here!

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    Total Body Cycle Warm-Up

    Before you ride full throttle, it’s so important to get your body ready to move. In this short cycling warmup video, you’ll do that by getting oxygen flowing from the top of your head to the tips of your toes, creating space in your spine, and heating your core to really get your blood pumping. Be sure to “favorite” this one so it’s always handy so you can always warm up before you gear up!

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    Candlelit Restorative Ride

    If you feel like life is always in high gear, or maybe the aches and pains are setting in, this ride is the gift you need to give yourself. Trainer Brooke will dim the lights and guide you through a lower intensity cycling restorative workout designed to improve the flow of oxygen to your muscles and joints while calming your mind and feeding your soul. Let’s take the time to reset and restore right…now.

    This workout does not include a cool-down, but we have some great options here!

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    Cruising in the 70s

    When the mood to groove strikes, you’ve just gotta get your SWEAT on to the ‘70s! This ‘70s Themed 30-minute indoor cycle will have you getting up and getting DOWN with hills, sprints, and jump drills to get your heart racing. No slo-mo for us, THIS is how we cruise SWEAT-style. Let’s get our groove on!

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    Killer 20 Min HIIT 2!

    Let’s just say that this is definitely not your mama’s exercise bike training class. It’s a killer exactly 20 Min HIIT Spinning workout that is gonna hurt…so…good! This sequel to Cat’s original Killer 20 Min HIIT is an absolute butt-kicker. You’re gonna love it…and hate it…but mostly love it. Let’s go!!

    P.S. IF YOU DO NOT GEAR UP AND REALLY PUSH YOURSELF YOU WILL NOT BE GETTING THE BENEFITS OF THIS WORKOUT. YOU SHOULD BE COMPLETELY GASSED AND NEED EACH BREAK. IF NOT, YOU’RE RIDING LIGHT. IF YOU THINK THERE ARE TOO MANY BREAKS OR THEY ARE TOO LONG…YOU DO NOT HAVE ENOUGH GEAR OR GRIT ON. IF THAT HAPPENED TO YOU, TRY AGAIN ANOTHER DAY AND STEP UP YOUR GAME. YOU’ll BE GLAD YOU DID!!!

    This workout does not include a warm-up or cool-down, but we have some great options here!

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    30 Min Pedaling Progressions

    Cat leads a masterful 30-minute spin session with a music mix packed with some of her favorite dance club tracks. This workout has a focus on progressions, pedal-style. Hop on and, as Cat says, “Let’s focus on progress, not perfection.”

    Note: This cycling workout is also part of the Pedal + Pilates: Progressions workout if you’re looking for an even more killer workout. Many just asked that we also have just the 30 Min Cycle from it, so here you go!

    This workout does not include a cool-down, but we have some great options here!

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    GYM HARDER: 30 Min Spin

    You may have guessed this by looking at the title, but this workout is HARD! So if you’re in the mood for one of the highest calorie burn Spinning classes you can find… well, you found it. It’s 30-minutes with almost no breaks, 4 different HIIT drills, and 3 tough climbs. Get ready to Gym Harder!

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    Mivas Pt 2 – 20 Min Cycle

    You might be asking yourself, “What’s a Miva?” Fair question. Well… it’s a Male Diva silly! That’s right, this is a power-packed 20 Min Spin workout with all male artists, and not just any males. We’re talking the kings of pop! This is part 2, so if (or should I say when) you love it you’ve gotta circle back to Part 1. It’s fantastic! Let’s ride.

    This workout does not include a warm-up, but we have some great options here!

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    Mivas Pt 1 – 20 Min Cycle

    Miva: Male Diva
    Get ready to sweat, sprint, and climb in this killer 20 Min Spinning session with all male artists, and not just any males – we’re talking the princes of pop, the Mivas!! This is part 1, so watch for Part 2 because it’s like this, but with more climbs and less sprints. As Fred says, “COME ON!”

    This workout does not include a cool-down, but we have some great options here!

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    Christmas Cardio (Ride or Run)!

    Chestnuts roasting, mistletoe, caroling, and an SSoD Holiday class… Those are our Christmas traditions baby! This time there is a new elf in the mix as Satoka makes her SSoD debut in this festive, fun, fantastic, fitness fest. And, as a bonus gift, you can choose to make this cardio workout either a Christmas Running Workout by trotting with Brian, or a Christmas Cycling Session following Satoka. It’s beginning to look a lot like Fitmas, so let’s go!

    This workout does not include a cool-down, but we have some great options here!

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