The 30-Minute Bike Workout That Feels Like a Studio Class

When you’re craving the vibe of a fun studio indoor-cycling class but are working with limited time (or resources)| let this fast-paced 30-minute workout come to the rescue; all you need is an open exercise bike at the gym and our playlist! Once you plug in| you’ll turn up the resistance| pedal to the beat of the music| and try to hit the recommended RPMs (revolutions per minute) ¡ª just make sure you’ve added on enough resistance to feel supported with every movement.

To make things even tougher| whenever the chorus plays in any of the following songs| start sprinting! You’ll get your heart rate up| challenge your body| and burn even more calories. Be sure to subscribe to the Spotify playlist so you have this mix ready to go at the gym| and move through this postride yoga sequence after this workout ¡ª your muscles will thank you for it later.

Song Resistance RPM*

“Call It What You Want” ¡ª Foster the PeopleLow to Medium100-105″Bang Bang” ¡ª Jessie J| Ariana Grande| Nicki MinajMedium110-115″Motivation” ¡ª?Kelly Rowland and Lil WayneHigh77-85″Come With Me Now” ¡ª KongosMedium100-105″Tambourine” ¡ª EveLow to Medium110-115″Shark Attack (Remix)” ¡ª GrouploveMedium90-95″International Smile” ¡ª?Katy PerryMedium to High70-75″Burn” ¡ª Ellie GouldingLow to Medium95-100

*RPM = Revolutions per minute (explanation here)

Remember| you will need to download the free Spotify software or app to listen to our playlists.

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