Classic Power-n-Rock Ride

Your legs will be “shaking all night long” when you’re done with this 30-Minute Spinning workout with Rock-N tracks to inspire the ride. Power is the name of the game for the first part of the class, so you’ll be pushing your legs to the max while singing along to some old-time tracks that you likely know by heart. And, “don’t stop me now,” because the finisher boasts some fun jumps and speed work. Press play and “ride this way”!

*Don’t forget to stretch!*

Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

Build it Up to Break it Down

Backed up by epic jams, this combo Cycle Strength workout is a party from the first pedal stroke. Jess builds the workout’s foundation with a sneak peek at the cycling drills, then she breaks it down, drill by drill – one at a time. The party continues on the floor where you’ll be building full-body strength using a fun variety of muscle-toning exercises. Let’s party… SWEAT style!

Format: 4 sets on the bike, with 3 dismounts for floor work.

20/20 Cycle Yoga

Sweat it out with Marie in this amazing indoor cycle fusion flow workout, where the focus is on the here and now. The session combines a 20-minute burst of cycling fun with a 20-minute feel-good yoga sequence. First, get your heart rate up with resistance loading and speed drills in and out of the saddle. Then, let the good vibes roll with deep stretches, isometric holds, and a breath-to-movement guided yoga flow. Inhale. Exhale. SWEAT. Repeat!

Kid’s Spin + Abs

Whether you’re a kid or just a kid at heart, you won’t want to miss this family fitness affair. Join Olga and her “Mini” as they lead you through a family-friendly, kid’s Spin class, inspired by fun soundtracks from some of the most popular kid movies. This workout will challenge you and may push you to your limit, but you’ll enjoy every fun-loving minute of it. So, grab your own mini workout buddy, and let’s ride!

Format: 20 min ride, 5 min abs, 5 min stretch.

Power Loads on Country Roads

Based on the requests we get, y’all sure do love you some country tracks. Our resident cowgirl, Bethany, is answering the call with this 60-minute All Country Music Cycling. This isn’t just a Sunday cruise – you’re gonna need to give it all you’ve got because it’s gonna take a barrel full of power loads to get us up these hilly country roads! Expect buckets of sweat, some serious calorie burn, and maybe even the desire to sing along between breaths. Hop in the saddle, let’s ride!

TKO Fighter Ride

Activate your fighting spirit with this energetic, 45-minute fight-themed indoor Spinning workout designed to challenge you physically and stimulate you mentally. Fred will inspire you to keep your heart rate up with power surges and Tabata drills as you build endurance through strength climbs and resistance-loading sets. Remember to bob & weave, and always keep your guard up, champ. Let’s see a Total Knock Out!

Girl’s Night Out Cycle

Where my girls at?! Are you ready to parrrrrt-tay!? And sure, you guys can hit the club with us too, but just know when you click play on this Girl’s Night Out Spin Class video you’re gonna have to meet us on the dance floor (aka your bike – whatever, it’s our party) for 30 minutes of all-out fun, Studio SWEAT-style! Y’all ready, divas? Let’s hit the club!

21 Ways to Burn Fat II

You all love (and often request) a quarters-format workout, plus we know you LOVE a great sequel. That’s why we’re bringing you this sweat-tacular 21-rep workout, a strength & cycle combo. It’s the much-awaited encore to Brian’s first-ever filmed class “21 Ways to Burn Fat!”. In the original, he had 8 exercises/21 reps, and this one is similar but also includes some surprise twists to push your cardio to the max and your muscles to the limit. So today, we’re giving you 21 more ways to burn fat, and YOU only have one thing to do to get started – hit play!

Format: Quarter 1: Floor Sculpt; Quarter 2: Spin; Quarter 3: Floor Sculpt; Quarter 4: Spin!

20 Min All Out Cycle

Be sure to warm up before you hit play on this high-effort indoor cycling workout because once you start, it’s all out, all the time! Everything in this workout is based on 100%: your effort, your cadence, and your attitude. And the positive and inspiring playlist will encourage you to dig down deep, reminding you that “You’ve got this!”. So get ready to give it ALL YOU GOT.

*Don’t forget to warm up! See below for warm-up options*

Warm-Up Option #1

Cat’s 12 Minute Warm Up Spin: https://www.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/

Warm-Up Option #2

20 Jumping jacks

20 Bodyweight Squats

20 Alternating forward lunges

20 arm circles- 10 large / 10 small

Repeat 2-4 times

Warm-Up Option #3

Set a timer for 30 seconds for 10 rounds

1. Jog in Place

2. Butt kickers

3. Squats

4. Mountain climbers

5. Push ups

Repeat twice for a total of 5 mins

*Don’t forget to stretch!*

Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

50/50 Bike to Floor

Are you short on time but still want to pack in a heart-pumpin’ sweat sesh? This 30-minute half cycle, half sculpt workout will give you the cardio burn and weight training that you’re craving, all wrapped into one… workout! It’s a 50/50 bike to floor full-body workout, packed with high energy tunes that’ll have your sweat drippin’ in no time. Get your weights ready, then hop on your bike because it’s go time!

*Don’t forget to stretch!*

Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

60 Min Rhythm Ride + HIIT Sculpt

“Take up space. Let your presence be powerful without words.” This is the mindfulness intention to hold as you fly through this action-packed, choreographed cycle and HIIT sculpt workout. Alternating between two songs on the bike and then two on the floor, your heart rate will stay up as you work big and small muscles, incorporating multiple planes of motion through functional movement. While you’re on the bike, the drills will include upper-body motion inspired by heart-pumpin’ beats. When you hit the floor, you’ll switch between high-intensity dumbbell and bodyweight-only exercises, all with modifications provided. Unleash your power!

Format: Alternating on and off the bike every two songs, for 6 total segments of floor work.

60 Min Scenic Spin

“…There is a rapture on the lonely shore; There is society, where none intrudes, by the deep sea, and music in its roar: I love not Man the less, but Nature more…” Those words by Lord Byron could very well describe a solo, outdoor ride through the majestic California coastline. For when you can’t get outside, this one-hour simulated outdoor cycle guides you through the beauty and joy of a measured, rhythmic ride, designed to work the body while soothing the soul. Reach into your mind’s eye and ride along.

Summer Vibe Ride

Before you put the sunscreen on and hit the beach, get your cardio in with this indoor cycle workout with a summer vibe. Hit the drills hard with a little of everything – climbs, jumps, endurance, and even Tabata. That’ll get your heart pumping and legs burning before you wrap it up with a sunshiny summer stretch. Hop on and shine!

Happy Hour Ride

When you want a feel-good Spin workout, you know you’ll get it when you click play on a class led by either Fred or Olga, so just imagine what you’ll get when these two singing cyclists join forces! Join them for a Happy Hour Ride with non-stop drills full of hills, sprints, and even a few surprises. Bet you’ll be singing along with them as you get your sweat on. Grab your water and towel, and let’s get happy!

Fast-paced Tread/Sculpt (Spin Option)

Once you’re all warmed up, it’s GO TIME! Go, Go, GO in this fast-paced, SWEAT-y treadmill and sculpt workout (with a Spin bike option!) that packs in intervals of killer cardio with full-body, muscle-toning dumbbell work. On the tread/bike, you’ll push through hill-repeaters or resistance and cadence push sets. Quickly hopping off the tread/bike, you’ll knock out 50-second power-building sets with short transitions. The pace is set, let’s goooo!

Format: Dynamic floor warm-up, then alternating cardio+sculpt+cardio+sculpt+cardio, followed by a cool-down stretch.

Meditative Low Intensity Ride

Join AJ on a meditative low intensity cycling workout to connect your mind and body, spin style. Remember that just like you love to push your body and mind to the max, recovering to the max is also important. Let go of the stress, negativity, and everyday mind clutter through this guided low-impact recovery ride that your whole self deserves. Not a rest or recovery day? That’s cool, because this 20-min ride is also a great add-on for an extended warm-up or cool down, or even to tag onto a HIIT class. Listen to your body and push play to give it what it needs!

Pedal to Patterns

Pushing you out of your comfort zone, both body and mind, this spin class with choreographed movement patterns will connect you to the playlist as you flow through the drills. Each song incorporates specific whole-body moves, designed to forget the time and even the struggle while your heart rate soars. Already confident in cycling to the music, and want to push it up a level? You can add OPTIONAL very light weights and a moderate-sized towel for some extra upper body resistance. For a finisher reward, we’ll flow down both on the bike and on the floor to leave you feeling lengthened and energized. Get comfortable with the uncomfortable!

Energy Rush

If you’re feeling a little sluggish, or just want a great way to power up your day, this quick Spin and Ab workout is the one for you. While you’re on the bike, you’ll move through combos of seated power work and standing climb challenges to really dig in to test your grit. After the express ride, hit your mat to wrap it up with a few minutes of core work and a cool-down stretch, rewarding your body as you should! By the end, you’ll have created your own energy rush to lead you through whatever the day throws at you. Hop on, you’ve got this!

Format: a quick ride followed by a short core session and cool-down stretch.

Cycle-Therapy

Studies have shown how impactful mindfulness can be after spiking the heart rate with a short, intense HIIT-style workout, because you’re focused and your receptors are wide-open so things you think about can really soak in. And, we all know the benefits that come with lower intensity Spinning – think healing. That’s why Cat thought to take a killer HIIT Cycle and pair it with a LISS (low-intensity steady-state) ride where she helps you connect mind and body. Think of it as Cycle-Therapy! Shall we begin our session?

Format: Long Warm-Up, 20 Min High-Intensity Intervals, 30 Min Lower-Intensity, Nice Long Stretch!

HIIT Progressive Intervals

Bring your high-intensity and high-heat effort for this cycling class with progression intervals. You’ll only get 5 working songs, where the duration of the interval, as well as your endurance, increases with each drill, starting with 10 seconds, and working up to a minute. Your “breaks” will be active recovery, making every moment count and every sweat droplet fall. Can you handle the heat? Give yourself 20 minutes and let it burn!

*Don’t forget to stretch!*

Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

45 Min Tabata Cycle Sculpt

Whether you’re a seasoned Spinner or just beginning, you’re gonna love this Tabata Spin Session that has strength sets peppered throughout the workout. You’ll start on your bike alternating between riding drills and body-sculpting exercises on the floor, until the end when you’ll get a back-to-back sculpting set “Finisher”. Want to kick it up a notch? Rebecca’s giving you options to intensify your sculpting with full-body combination moves, and active bodyweight-only recoveries. No matter how you attack it, you’ll hit all the muscles and feel the burn from start to finish. Let’s goooo!

Format: Tabata Intervals for the entire class, with frequent transition between the floor & bike.

30 Min Ride Through the Decades

Hitting play on this video, starting in what sounds like the 1960’s, it’ll be clear you’re not warming up for just any cycling class. So when the real work starts on a hill with some ‘70’s groove, you can guess that this Spin workout with flashback music will carry you through all the decades. By the time you get caught up to the present, you’ll have ridden through hills testing your strength and endurance, fast flat roads for some speed work, and even some jumps and jogs sprinkled in along the way. Your exercise in time travel will wrap up with an off-the-bike stretch session. No need for a time machine, just get on your bike and ride!

Throwback Tracks Cycle

Turn up the volume on this throwback music-themed Spin video, where you’re pumping it out all to the beat of your fave retro tunes. Your lungs will get their cardio burn while you build lower body and core strength with some back-to-back hill-climbing drills, followed by some well-deserved endurance riding. After your 40-minute ride, if you’d like you can also join us on the floor with your band for a 20-minute rocking resistance band sculpt session. Hit play and crank it up!

Format: 40 Min Cycle + an OPTIONAL 20 Min Resistance Band Sculpting session at the end

*Don’t forget to stretch!*

Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

Indoor Cycle Time Trial

Ready to push the limits and spin toward your truth? This high-intensity indoor cycle workout simulates the individual time trial (ITT), also called the “race of truth”. Test your endurance, condition your body, and invigorate your mind as you ride against the clock. Rider’s ready? 3, 2, 1… Go!

*Don’t forget to warm up! See below for warm-up options*

Warm-Up Option #1

Cat’s 12 Minute Warm Up Spin: https://www.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/

Warm-Up Option #2

20 Jumping jacks

20 Bodyweight Squats

20 Alternating forward lunges

20 arm circles- 10 large / 10 small

Repeat 2-4 times

Warm-Up Option #3

Set a timer for 30 seconds for 10 rounds

1. Jog in Place

2. Butt kickers

3. Squats

4. Mountain climbers

5. Push ups

Repeat twice for a total of 5 mins

*Don’t forget to stretch!*

Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/