Fitness Friday, HIIT Spinning Workout

The best time for me to workout is the morning when my body feels light and energetic.  I tend to get tired and less motivated in the afternoon/evenings. I'm not a huge fan of afternoon or evening workouts, for this reason.  HIIT workouts are awesome because they challenge the body and are pretty quick.  I can get a good workout done in 30 minutes or less.  It comes in handy on days when my mornings are packed and I want to get in a good workout. I have been teaching spin at a high-end private club, for a few months now. 


Most day's there is no one to teach because it's a seasonal type of club with a few members who live in northern Arizona full time.  Most members have summer homes here and spend the majority of the year in the Phoenix area.  On the days I teach spin, I don't have enough time to head home, workout and go teach yoga at another place in town.  Instead, I stay and either run trails in the area or do a HIIT workout in the studio.

I like to use the bike here and there for my workouts just to keep things different.  I came up with this HIIT spinning workout last week.  It's a tough one for sure!  It took about 30 minutes but you can shorten or lengthen it depending on your needs.

HIIT Spinning Workout

Warm up with a couple minutes of spinning at a light tension and about 80 RPM's.  Do the following as many times as you like.  Each round takes about 8 minutes, depending on how quickly you hop off the bike and do each exercise.

  • Spin for 5 minutes, either as hard as you can or alternating 40-60 second sprints with 10-20 second recovery (still spinning but slower)

  • 15, in & out squat jumps holding a dumbbell (I used 10 lbs, but pick what feels best)

  • 15 exercise ball push-up with 2 tucks

  • 10 forearm plank, hip dips (10 each side)

  • 15 forearm plank knee taps (plank and then tap knees on the floor)

  • 15 mountain climbers

Cool down with a couple minutes of light spinning or jogging in place.  Make sure to stretch because you will surely feel this workout!



Disclaimer: The information on this website (Alt Yoga Vibe) is for informational purposes only and does not substitute for medical treatment or hands on instruction.  If you are experiencing any severe pain or symptoms, please consult a healthcare practitioner.