Spin + Strength + Yoga (20/20/20)

20 Min of Fat-Frying Spin +
20 Min Total Body Strength +
20 Min Yoga Stretch & Flow

Choose to complete any 20-minute segment a la carte, or put them together for an amazing hour-long cross training workout! Get it all (or some) done with this incredible Spin, Strength & Yoga Workout today!

20 Min Simply Spin

We’re not messing around when it comes to a serious SWEAT, and while we love variety, sometimes we love to simply Spin. That’s exactly what you’ll get in this beginner-friendly Spin routine with easy to follow instruction – 20 minutes of basic, but extremely effective cardio drills to get your heart rate up, burn some calories, and SWEAT. It’s as simple as hitting play!

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

Mindfulness Ride (60-Min Zone 2 Cycle)

Mindfulness is the practice of becoming more aware of the present moment, rather than dwelling in the past or projecting into the future. This Zone 2 Spin Workout is perfect for everyday calorie-burn cardio, or a recovery workout following high-intensity training. Your challenge with this, and any Zone 2 workout, is moderate intensity so you feel the benefits of steadiness and rhythm while focusing on being “in the now” throughout the ride. Press play to get into your mind and into the zone!

30 Min Moderate Rolling Hills Ride

Riding on your rest day doesn’t mean you have to stay on a flat road. When you’re looking for a change of scenery, try this Lower Intensity Intervals Spin Routine which we call “Moderate Rolling Hills” because each climb is followed by a nice downhill ride to allow you to catch your breath before heading up the next hill. Let’s roll!

Awesome Zone 2 Ride

Looking for a guided warmup, a lower to moderate workout, or maybe an active recovery ride following a tough workout? Put this awesome Zone 2 Spin class straight into your favorites for situations just like that. This class can even be taken as an easy short session to get the blood flowing on your rest day. Today let’s ride smarter, not harder.

Smooth & Steady Cycle Express

With life coming at us quickly, sometimes we need to break away for 15 minutes of “breathing” time. This class is great for a short lower intensity Spin ride. It can be used as just a quick sweat on those super busy days, or you can add it as a warm-up or cool-down for any stacked workout you might be custom curating! Your choice, so take your time and enjoy the ride.

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

LISS Ride and Roll

When you lift heavy, or workout hard like Trainer AJ, you need to give your body a little gift for all that hard work. Dropping the intensity, but keeping your body moving, this 40-minute LISS (low-intensity) cycle workout is a great recovery reward. As an extra bonus, there’s an optional foam rolling and stretch sesh at the end. Press play…you’ve earned it!

20 Min: Low Heat Cycle

If you’re like some of us (ok, most of us), you live to sweat… even on your “rest” day. This 20-minute low-intensity cycling workout is a great way to do that while still giving your muscles the relief they need. Riding to an ultimate mix-up of country and hip-hop tunes, you control the gear, making this ride as easy (like if you’re coming back from a break in your fitness program) or as difficult as your body needs. So, let’s turn up the heat, but keep it on low!

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

Zen Cycle & Flow

When your body wants a restorative workout, and your mind wants to slow down, the perfect combination is a low-intensity Spin and Yoga combo session. In this Zen cycle and flow, you’ll begin with a cycling session designed to warm your muscles, while quieting your mind. Once the blood is flowing you’ll then move to the mat for a yoga flow session where you’ll feel loosened up and lengthened from head to toe. To round it out, you’ll finish with a 5-minute meditation to really bring you deeper into a calming state. Press play, find your Zen.

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!

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!

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!

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!

9 Min Cool Down Ride

Now that you’ve tapped that red zone and crushed your workout, your body deserves a proper cool down with this 9-minute active recovery ride. Guided by 3 energizing songs, you’ll gradually bring your heart rate down and regain your breath. Properly cooling down with active recovery is key to maintaining a healthy workout routine and to reducing muscle soreness, so favorite this cool down cycle class and have yourself a great day!

Low-Intensity Cardio Cycle

Sometimes your brain may want to push it, but your body’s screaming to take a rest! Whether you’ve just completed a few days of hard-core workouts, you’re coming off of an injury or illness, or maybe you’ve just been away from your bike for a while, it’s time to listen to that body and choose this low-intensity indoor cycling recovery workout. This ride can be as much flat-road riding as you need it to be to give those leg muscles a soothing roll-out and get the blood flowing, but you can always pump up the resistance to make it tougher. Hop in the saddle and take it easy!

20 Min Climb

Life can be riddled with euphoric peaks and also painful valleys. For those challenging life moments, try this 20-Minute Hill Climb spin session that is all about getting you out of the valleys, both physical and mental. One way to escape a valley is to climb, and in this class, you’ll be climbing to new heights with renewed strength. Seek, strive, and refuse to yield as you begin your journey out of whatever valley you find yourself in, and head toward the peak. Hop on. Let’s climb.

*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/

Best LISS Recovery Ride – Smooth Like Butta!

When you go hard with your workouts all week long, it’s a good idea to give your body a break now and then. But we know how hard it can be to really skip a day, so this class is the best cycling recovery LISS workout. In it you’ll still burn some serious kCals, but you’ll also help your body heal by getting your blood flowing through those torched muscles. And… it’s also a great opportunity to work on your cycling technique, as Jess will guide you through some smooth (like butta!) transitions and light controlled pedal stroke motions, keeping it at low intensity (50-79% MHR) the entire hour. Skip the rest and let’s ride!

Moderate-Intensity Cardio Cycle

Is it your rest day, but you’re still itching to get movin’? This 60-minute low to moderate intensity Cardio Cycle Class is your answer. In this ride you’ll focus on breathing, staying disciplined, and keeping out of the red heart rate zone, while keeping in that moderate fat-burning zone. You’ll feel amazing when done, and your muscles will thank you. Let’s move!

30-Min or 60-Min Low-Intensity Cycle Class

As much as we like to crush a good workout, we also know that a good Low-Intensity Spinning Class is a really great thing for our bodies sometimes. That’s why Master Mike & Cool Cat joined up to take it down a notch in this LISS Cycling Ride. You can choose to do a 30-minute low-intensity steady-state ride with them, or the 60-minute version. Whatever your body or schedule prefers. Either way, you’re giving yourself a well-deserved gift. Let’s recover and ride!

Spin for those with disABILITIES

This Indoor Cycling class is a particularly cool Spin workout designed for those who have some sort of disability and are looking to challenge their bodies and minds with an awesome online workout. And, who better to lead this inspirational ride than Studio SWEAT’s very own Monica, who herself has MS. You might wonder how it’s different than a typical Spin class. There is a nice long warm-up, lots of ups and downs, and longer and more frequent breaks. Do not think this is going to be easy, but darn is it enjoyable. So, let’s challenge ourselves together now!

Proper Bike Setup Video: https://www.studiosweatondemand.com/classes/ssod-category/quick-easy-proper-bike-setup-for-spinning-indoor-cycling/