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    30 minute Cycling Workout for Beginners



    This is your next cycling workout if you’re a beginner to indoor cycling, spin class, or your stationary bike and you’re ready to continue your journey to a 45-60 min class!

    I’m so glad you decided to join my cycling class today, let’s go for a ride! Grab your water bottle, grab your towel, get on your bike and let’s get these pedals spinning! – Kaleigh Cohen Fitness

    0:00 – 0:27 Welcome!
    0:28 – 4:07 Warm Up | Around You by Lvly
    4:08 – 7:14 Rolling Hills | Call on Me (STRLGHT remix) by Tape Machines
    7:15 – 10:18 Climbs | Psychic by Jaye Classic
    10:19 – 13:02 Sprints | Don’t Sleep by BHAVIOR
    13:03 – 16:52 Jogs & Jumps | Born for This (feat Valley of Wolves) by Easy McCoy
    16:53 – 20:05 Sprints | Rockstar by Basixx
    20:06 – 22:59 Climbs | Even the Score by Native 51
    23:00 – 26:09 Sprints | Feel the Energy by Katnip
    26:10 – 29:43 Cool Down | Find My Way by Isamar

    ⭐️ Want to maximize your workouts? Find awesome gear here? 👉 https://www.amazon.com/shop/kaleighcohenfitness

    🟣 New to my indoor cycling workouts? START HERE! 👉 https://www.youtube.com/playlist?list=PLBJ0TIYiwZzjLnd3RU_J2y-dm9a34Ggw3

    🟣 For those of you that asked how you can help support these cycling workouts 👉 https://www.buymeacoffee.com/kaleighcohen

    🟣 Finish your workout with this workout! 👉 https://youtu.be/efypz3U13us

    🚴‍♀‍ If you are doing this on a stationary bike or exercise bike instead of a spin bike and cannot go into the standing positions (2nd and 3rd) and would like an added challenge during these, TRY THIS:
    2nd position: increase your speed! Try anywhere between 5-15 RPMs.
    3rd position: increase your resistance here but try and keep the same cadence.

    🎶 This playlist can be found at my Spotify 👉 https://open.spotify.com/playlist/2V9fKTPozBIaaLGmo8wmxT?si=iKA2OTfsQiuOjumxiHrMyw

    💁🏼‍♀‍ Get to know me here 👉 https://youtu.be/la6BwPsvo9k

    🟣 Let’s connect!
    Instagram- https://www.instagram.com/kaleighacohen/
    Facebook- https://www.facebook.com/kaleighcohenfitness

    🟣 Subscribe for more cycling workouts👉 https://www.youtube.com/kaleighcohenfitness

    🟣 Share this cycling workout with a friend:

    🟣 Next cycling workout!👉 https://youtu.be/edsm9m_fbnU

    💁🏼‍♀‍ Hello! I’m Kaleigh! I attended my first Spinning class when I was 15. Since then I’ve been addicted to spin class and indoor cycling workouts. Now, as a certified Spin class Instructor and NASM certified personal trainer, my goal is to provide you with fun, motivating, and energizing cycling and strength workouts that motivate you to be YOUR BEST YOU! This is cycling motivation! Thanks for cycling with me!

    🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your health care provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for harm, damage, or injury as a result of any information provided.

    #30Minute #Beginner #CyclingWorkout

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    View 45 Comments

    45 Comments

    1. @katelynmiller7207 on

      Starting back on my fitness journey can be really disheartening when you're not hitting the level you were before but your positive attitude is infectious!! Thanks for an awesome workout (team sprint ftw 🤘)

    3. @egratz1 on

      I just found you. This was perfect! I love your motivation! I needed to absolutely do something new and challenging fitness wise and THIS is the butt kicker I desperately need! Thank you!

    6. @hsaunders6614 on

      I signed up for the 8 week B and B program but given my difficulty holding weights, I choose this 30 min spin instead of the weight workout today and this was a good compromise. I stayed active without getting frustrated by my current limitations; thanks Kaleigh 🥰 another one shared with my stroke group 👍

    7. @hlee5866 on

      Thank you for being so encouraging. LOVE your indoor cycling workouts! Plus Stella's comments make me laugh out loud! Kaleigh rocks!!!

    8. @Courtney_Potter on

      Thank you for being so inspiring. I'm just getting back from a bought of covid that derailed my first start of my fitness journey. It's tough to lose the gains I just started seeing, but it's the journey, not the destination. Thanks for reminding me to try to see the joy in the practice.

    11. @melody-anneschultz8210 on

      Thank you.Kaleigh. Today was the first time I've been back on a bike my horrific bike accident in Australia 1/23/22 when I came down hard on a steel drain and severed the head of my left femur from my pelvis.

    15. @angebo5951 on

      So, I'm a cycling/spinning newbie, and I just LOVED this class! You were just so encouraging exactly when I needed it! Excellent energy, music and workout (and pug ;))! I'll be back, thank you! 🙂

    17. @belindamyers4493 on

      I've thumbed thru other videos for riding but I just can't get started with them .. and I'm not sure what it is … your music?? Your voice?? Enthusiasm?? But just kinda makes me wanna get up and ride 😂😂

    18. @Lollipops316 on

      I brought a spin bike a wanted to follow some online beginner spin classes. Yours was the first one I came across and I haven’t had to go finding anyone else!! I absolutely love these workouts. They challenge me but I have found myself being able to go faster on climbs and sprints. I have completed the first beginner a handful of times as I was worried about trying a different one. I’ve now completed the two half hour ones and I am pleasantly surprised. Even if I can’t get to the gym I know I can rely on these videos to make me sweat ! Lol thank you!

    24. @elizabethpearson348 on

      Very inspiring Kaleigh! I wondered – could you show the thurs and second positions from the side? And explain where the pull up comes from (core or thighs or feet??) Also do the ankles flex during the stroke. In keeping flat feet I am maybe getting too static I think! Thanks for all the help with getting into shape ! Lizz on a Sunny

    26. @sueward8480 on

      Thanks I really appreciate your tuition. I bought a spin bike to keep exercising and help keep my newly fused ankle supple. I prefer swimming and my outdoor bike but you have given me the tools and motivation to get back on the bike indoors.

    27. @Nahal3 on

      I found your channel and I’m loving your beginner workouts! Today was my first time getting off the seated position and I’m shocked I did it. Only thing is I wish you had timers for every section, not just sprints. Thank you for your work

    28. @jennasosa7740 on

      I am SO THANKFUL for these seated beginner rides because I still haven't been able to get through one without stopping for a few seconds or modifying. I upped my rides last week to 4-5 20 minute rides a week. But I'm kinda stuck in these 20 minute seated rides.

      Having an easier 15 minute ride (does not get higher than a 7) would be nice but then having a 5 minute mid-ride HIIT session with some higher resistance might be nice. Would that be beneficial for other beginners? I'm no instructor.

    29. @katywilliams9477 on

      Truly an intermediate beginner’s ride😅😮So challenging and heavy🎉I am a mix mash of everything, variety is key❤love you Kayleigh and Jason! And as always Stella too! Nice to see she has upgraded her “sofa”😂😂❤

    33. @vifonadis2013 on

      First time doing this class 😮 I'm sweating 😓 first time I started to stand and pedal!! I'm getting there. Which spinning bike do u recommend 🤔? Ur dog 🐕 is gorgeous 😊 thanks heaps 😊

    38. @eslinicoletti1443 on

      This is my 4th workout with you and I love it! I think I’m Team Sprint 😅 but I did really enjoy the jogs/jumps ⬆️⬇️ I tried to push myself even if I couldn’t stand the whole time. Thank you again for your callouts, high fives 👏🏼 and encouragement ❤️‍🔥

    39. @elainetaylor4157 on

      I usually do your regular classes, and love them. I just had cataract surgery, and have been told to go easy on my workouts. Well, there was nothing easy about this class except the duration. I had to hold back so my heart rate didn’t get too high. Thank you for the great workout. Looking forward to going 100% again.

    41. @AmandaMatthews237 on

      Day 29 on the Beginner's Calendar ! And I'm with " foreverfunny" on this one – team Rolling Hills all the way ! Thank you Kaleigh for teaching me SO MUCH ! And making me smile !

      PS am anxious to learn how to " freeze"!

    42. @lianneadams6260 on

      When I was about to give up 2/3 of the way through you told me to keep going and how amazing I am and I kept going!! You're an amazing coach and person to workout with

    43. @monamaldonado3668 on

      I’m not sure why timing is off on this video and the 15 minute video. For example this video you say the half way mark but on my timer it’s at 13 minutes. The video for me isn’t a full 30 minutes. I just keep riding for two more minutes. Other than that I like your videos I’ve been watching. I use Peloton bike. I don’t pay the membership I just ride.

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