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<a href="https://www.soul-cycle.com/" id="398c2978-d876-31bb-ac4d-b3b605856220">  SoulCycle </a> might have rolled onto the fitness scene more than a decade ago, but thanks to at-home equipment and apps like <a href="https://www.onepeloton.com/app" id="727c751f-563f-36cf-aeb7-a9641978ea33">  Peloton </a> , <a href="https://www.flywheelsports.com/home-bike" id="157d24f9-7a14-3c6e-ab7e-d3d446933526">  Flywheel </a> , and <a href="https://www.myxfitness.com/" id="665f8ac9-6506-3026-abe4-df24d00a...

5 Stationary Bike Workouts So Fun, You’ll Forget How Hard You’re Working | Pulse Ghana

Mallory Creveling

<p>Theres definitely good reason to join the crowd and spin through a sweat session, even if you haven't invested in your own home bike and just do it at the gym. Spin workouts are low-impact, making them accessible to people with any injuries that cant handle the impact of another sport like running, says <a href="https://www.instagram.com/_roxie_jones_/" id="373ce179-8181-3f24-a4c0-e91e9e9bde02">  Roxie Jones </a> , certified strength coach and instructor at <a href="https://www.womenshealthmag.com/fitness/a29267471/what-is-soul-cycle/" id="65726786-858f-3e64-a13e-d6c5f28ad96b">  SoulCycle </a> in New York City. You can also do them indoors during colder months, making it super convenient, and spinning requires a rider to <a href="https://www.womenshealthmag.com/fitness/a19995908/abs-circuit-workout/" id="e02625e4-7ed2-3121-a41a-e60b586c9975">  engage their core </a> when up and out of the saddle, while also improving endurance and cardio health overall.</p>

<p>So, whether you want to ride at home or at the gym, work on your strength or your cardio, or you simply try out the spin trend, we have five workouts you will love. </p>

<p>Each one, designed by Jones, has a corresponding playlist, so you can put in your headphones and ride to the rhythmjust make sure you know when to hit your all-out on pace and leave the beat behind or slow it down so you can catch your breath on those recovery breaks. </p>

<p>Each workout also caters to a different goal, featuring various intervals and hill climbs (via increased resistance), so you can switch up your spin strategy whenever you need a new challenge.</p>

<h1>  1.    Best   -F   or   -   Beginners Spin Workout  </h1>

<p>First time on a stationary bike? This routine is for you. Youll want to start out with some resistance under your feet so you get used to pushing through a tougher setand you get that heart pumping and sweat dripping. Youll follow up each hill and endurance push with a nice recovery pace, so make sure youre going slow enough during the slower songs that your heart rate comes back down, youre able to breathe deep, and you feel ready to work through another tough bout of resistance or speed. </p>

<p>When the beat drops on your climbs, thats when you want to push the pace. Dont be afraid to get a little uncomfortable. </p>

<p><a href="https://open.spotify.com/playlist/1LZUCCgl2JUPmEo3Nz6Nm7?si=inUFjhf_STehVg8HsBV0CQ%EF%BB%BF%EF%BB%BF+%EF%BB%BF%EF%BB%BF%EF%BB%BF" id="2224f95b-8fcc-35c1-a07a-f4518253a21c">  Get the playlist on Spotify </a></p>

<h1>  2. The Spin Workout That Builds Strength And Cardio  </h1>

<p>To increase your speed on a two-wheeler, you need strong musclesand this routine will help you get there. Between song-long jogs on the bike at various speeds, youll hop off your seat to perform exercises like squats and planks. Try to push the pace through these moves when you can, but make sure you nail proper form as you go.</p>

<p><a href="https://open.spotify.com/playlist/06U9j3YjxOCrgk2798jGhB?si=YpTECnPkSHSxf02eVGayzQ%EF%BB%BF" id="3354c62a-0e09-39f9-a234-0fc4240cf7e1">  Get the playlist on Spotify </a></p>

<h1>  3. The Interval Bike Workout Meant For Sprints  </h1>

<p>A sprint will push the endurance and will elevate the heart rate quickly, says Jones. Your legs should start to feel like theyre on fire within the first two minutes. If you dont feel the burn or you can still hold a conversation during your push intervals in this workout, that means you want to turn up the speed. </p>

<p>Also, youll want a timer for this one. Once the song picks up speed in songs two, four, and six, start the clock. Aim for all-out effort for the designated time block (20 to 40 seconds), followed by short recovery breaks. Youll end this workout with one long sprint to the finish.</p>

<p><a href="https://open.spotify.com/playlist/7iqDS5y8tGbKF2XZSgx2vl?si=TEiNdbYRTzOXKX3CjXiP4w%EF%BB%BF%EF%BB%BF" id="eff0deec-6bae-3e8f-aa30-565b07766710">  Get the playlist on Spotify </a></p>

<h1>  4. The All-About-Hills Bike Workout  </h1>

<p>Youll definitely feel the fire in your legs through this workout as you work your way to the top of steep hills. You should feel strong resistance under your feet during those extra heavy pushes, so make sure it feels tough. When the resistance gets light, enjoy the ride and shake out your legs. Youll end with a long run to the finish. </p>

<p><a href="https://open.spotify.com/playlist/0KGNm10cHor6TCu0zSMwl4?si=v9Sj23iURiO-3dRZeiO04w%EF%BB%BF" id="0f4cefd1-55cb-39ff-a94d-808cc309196c">  Get the playlist on Spotify </a></p>

<h1>  5. The Best Bike Workout To Improve Endurance  </h1>

<p>These songs might feel long to work through, but thats basically the point: You want to get your heart rate up and maintain the hard work straight to the end of each jam, so try to maintain the same speed until the music switches. For the last few minutes of the workout, keep increasing the resistance. Its all about persistence and building stamina. </p>

<p><a href="https://open.spotify.com/playlist/7wLEEzlB6VsbPgzeAbQqj6?si=7MGh8WDsTW2d4EJ9GAA4fw%EF%BB%BF%EF%BB%BF" id="d52d8c22-5045-3a6c-a203-6ebf57c3018b">  Get the playlist on Spotify </a></p>

5 Stationary Bike Workouts So Fun, You’ll Forget How Hard You’re Working

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