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30-Minute Beginner Indoor Cycling Class

30-Minute Beginner Indoor Cycling Class — video by Kaleigh Cohen Cycling Play · 29:43

Video by Kaleigh Cohen Cycling on YouTube · Open on YouTube

A structured spin-bike ride from a certified Spin instructor and NASM personal trainer: warm-up, rolling hills, climbs, sprints and a cool-down, with resistance called out by number. Hard in spots, so go by feel; made for beginners heading towards longer classes.

  • 30 min
  • Beginner
  • Low impact (no jumping)
  • gym machine

Good forHeart health

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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up from level 5: shoulders down, light grip, core engaged, push down and pull up on the pedals. 0:29
  2. Rolling hills: heavier climbs at 7 and 8, then drop to 6 and speed up in the saddle. 4:08
  3. Climb: add resistance bit by bit, keeping the shoulders down and not leaning on the handlebars. 8:06
  4. Sprints at 5 to 6 that get longer each time; add resistance if your hips start bouncing. 10:20
  5. Jogs and jumps: stand and jog with chest up and light hands, then rise and sit in turn. 13:36
  6. More sprints from 5 with recoveries at 7; think about pulling up through each pedal stroke. 17:54
  7. Pyramid climb: resistance 8, 9 and 10, then back down to 9 and 8, in and out of the saddle. 20:08
  8. Last sprints of 15 to 20 seconds at 6, chest up so you can breathe. 23:58
  9. Cool-down: easy spinning, bringing the resistance back to 5 as the heart rate settles. 26:14

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Shoulders down away from the ears, light grip, soft bend in the elbows
  • Keep enough resistance to feel the pedals; if hips bounce, add some to protect the knees
  • Push down and pull up through every pedal stroke

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Knees takes loadpedalling against resistance, climbs and sprints
  • Shoulders moveslight hold on the bars, standing positions
  • Wrists & hands moveslight grip on the handlebars
  • Lower back movesholding the forward riding position
  • Hips movespedalling, riding position and standing climbs
  • Ankles & feet movespedal stroke, push down and pull up

Easier option from the coach: Set your own resistance; stay seated or add speed or resistance instead of standing

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Kaleigh Cohen Cycling; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety