Min
Calorie Crushing Circuit (30 Min Spin)
Equipment: Indoor Cycling Bike
Circuit training is one of our fave ways to make time fly! And in this Circuit-Style Spin Class you’ll crush major calories as Coach Cat fires you up through three 8-minute circuits, with one built-in break to restore your energy reserves. Hit play to crush it with Cat!
This workout does not include a cool-down, but we have some great options here!
- Class Type: 30 Minute Spin
- Trainer: Cat Kom
- Date: September 29, 2024
- Length: 32:25
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
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Quick Speed & Power Cycle
Pushing your limits is what this downloadable Speed and Power Spin Class is all about. Don’t be thinking speed means easy flying – we’re riding with solid resistance while our RPMs are in the sprint zone. The intervals are short, the turnovers are quick, the rest is barely there. By the end, the sweat’ll be pouring, and your glutes will probably be on fire. You’ll be riding harder and faster than you think your legs can take you, but yes you can! Hit play and press that gas pedal to the floor!
*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/
28 Min Calorie Crusher!
You know when the class has been going for literally 8 seconds and Cat yells, “Jump!” that it’s gonna be a good one! Then a sprint at only 60 seconds? What the…? Ha! Cat says, “We got 28 minutes to crush calories people so shut up and climb. Ha! I guarantee you these 2 things. 1) It’s gonna be over before you know what hit you. 2) You’re gonna SWEAT.” Have fun and get it done.
*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/;
28 Min Calorie Crusher, the Rewind!
The highest streamed Studio SWEAT onDemand workout ever is Cat Kom’s 28 Min Calorie Crusher. So, here’s the sweaty sequel: 28 Min Calorie Crusher, the Rewind. Why is it called “the Rewind,” you ask? Because it’s the same cycling drills as the original, but in reverse order, and to different tracks.
Pressing play on a 30 Min Spin Download will never be the same after you tackle this short, but sweet, ride. Let’s #crushitforcat!
*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/
Zone 3 Cycle
In this Zone 3 Fat-Frying Cardio Spin Class, your challenge is to maintain a heart rate of about 70-80% of your max rate, while working at a tension and tempo that keeps you at 4-6 on the RPE (rate of perceived exertion) scale. The benefits to this ride are huge: increase your strength and power, develop a greater VO2 max, and increase your endurance for longer rides. Press play and zone in!
Before starting this workout, make sure to warm-up on your own, and if this is your last workout of the day, cool-down and stretch on your own. We have some great warm-up and cool-down options here!
