This time of year is all about switching up your workouts. Avoiding boredom, making exercise that much more enjoyable, and motivating oneself to keep up with routine all lend themselves to creating new, fun workouts that you’ll be dying to try.
And there’s no reason to leave all workout creation to the pros! Yes, when it comes to weightlifting and strength-training, it may be worth it to invest in an educated trainer. But when it comes to cardio workouts, it’s totally fine to make your own and adjust to your personal preferences.
A little secret for you: those spinning bikes at the gym are perfect for molding your own personal routine. With a variety of sets to incorporate, as outlined below, it’s easy to pick your favorites, set a timer, and go at it!
We’ve included an example routine below, but feel free to swap out what you think you’ll enjoy for your most-motivating, beloved hour of exercise yet!
These are set on a difficulty scale of 1-10; a 1 being an effort you could ride at all day, a 10 being your maximum effort that you can only sustain for a couple seconds. You can adjust this difficulty using the resistance knob on the bike or increasing your speed.
Left/Right Leg Isolations
These intervals isolate one leg after another, focusing all your effort into strengthening one leg at a time. To perform these, pick a set amount of time (30-seconds, 1-minute) and shift all of your weight to one leg. Pedal with that leg only for the allotted time you’ve set, then switch.
Start by increasing your resistance to a 5. Set your timer for a particular amount of time (6-11 minute hills are typically the most effective), then gradually increase your resistance each time a new minute starts. By the last minute of your hill, you should be close to a ten on the effort scale.
The best way to do these is to pick a particular pump-up song you love that gets faster during the chorus. Set your resistance to around a 6 or 7 on the difficulty scale and ride at a quick pace as the song starts. When the chorus comes, give it your all!
There are three positions on a spinning bike: 1, 2 and 3.
Position 1: Seated, in the saddle
Position 2: Standing, with hands lightly gripping the lower part of the handlebars
Position 3: Standing and leaning over the handlebars, with hands supporting your body at the far end of the bars (furthest from your seat)
Jumps mean switching between these positions at particular intervals, squeezing your core in the process. These are also fun to do to a song with a great beat; counting out 8 seconds, switching from Position 1 to 2 to 3. As the song speeds up, switch to 4- or 2- counts.
Arms and Core
Biking doesn’t have to be all about your legs! Give your legs a little break mid-workout with this arms and core routine. Pick a song and lift your arms to the sky, holding them there for the entirety of the song while squeezing your core. You can either hold them up the whole time, or bring them down to a t-shape during the song’s chorus to strengthen alternate arm muscles.
Have you been to a spinning class? Have you made your own? We’d love to hear your favorite routines, songs, etc.!