30 min HAPPY FAT BURNER indoor cycling workout
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- Опубліковано 28 лип 2024
- NOT ANOTHER BORING WORKOUT!!!!! This cycling workout is just what you need if you want a fun workout that is also effective at burning fat! We are going on a wild ride! This class is packed with high-energy, happy songs, plus a high-intensity structure to make sure that you are maximizing your fat-burning potential during these 30 minutes together! Grab your water bottle and towel and let's get happy and strong!
IMPORTANT! The RPMs noted throughout the ride are just a range! Make sure to ride where you feel comfortable! That may be above or below the range indicated.
FULL SEATED MODIFICATIONS- If your bike only allows for seated riding or if you prefer to ride in the saddle follow these modifications for an oomph in intensity!
If I call out 2nd position or a 2nd position move, stay in the saddle and increase speed.
if I call out 3rd position or a 3rd position move, stay in the saddle and increase resistance.
Need a longer WARM-UP? • START YOUR WORKOUT HER...
MY LINKS:
Looking for indoor cycling shoes?- ride.shimano.com/KCF15
Amazon Storefront- www.amazon.com/shop/kaleighco...
Like to know about my outfit?- amzn.to/3N2u2AL
Protein I Love! - bit.ly/3SPyEwG
Become a member here- www.buymeacoffee.com/kaleighc...
KCF merch- kaleighcohen.com/shop/
Spotify playlist- open.spotify.com/playlist/6dI...
Instagram- / kaleighacohen
Facebook- / kaleighcohenfitness
Thank you again to Peter and Black Diamond Session for writing and performing Go Go Go Tabata for our awesome butt-kicking community!
Support Peter Spero & Black Diamond Sessions here!
Band: Black Diamond Sessions
Website: blackdiamondsessions.com/
Facebook: / blackdiamondsessions
Go Go Go Tabata: Written and Produced by Peter Spero
Website: speromusic.com/
Facebook: / peter.spero
RESISTANCE for my classes
You always want to feel something under your feet, this will ensure you are doing the work, prevent you from bouncing in the saddle, and protect your knees!
6 - Working your way up that hill | Moderately Light
7 - Mid-hill already, you can definitely feel this! | Medium
8 - This is where heavy really starts to kick in | Moderately Heavy
9 - We are really starting to climb now! This is a challenging resistance! | Heavy
10 - Top of your hill! You should be able to keep a smooth pedal stroke. | VERY Heavy
Watch this for more detail: • Indoor Bike Set Up, Re...
ADD IT:
DESSERT!- • 5-minute POST-CARDIO W...
CHAPTERS:
0:00 - 2:39 WARM UP | Here We Go by Spirit City
2:40 - 5:13 FREEZES/JUMPS | Watch Me Now by Ruby Neon
5:14 - 7:47 INVERTED SPRINTS | Rowdy by Laurell
7:48 - 10:31 CLIMBS | Crazy by BHAVIOR
10:32 - 12:46 FREEZES | Take It to the Bank by HIGHTOPS
12:47 - 15:52 RIGHT & LEFT | Fire on Up by Paper Kings
15:53 - 19:16 ROLLING HILLS | Tell Me You Love Me by NIGHTCAP
19:17 - 21:37 INVERTED SPRINTS | Masterpiece by Bobby Saint
21:38 - 24:36 CLIMBS | About to Happen by Oh The Larceny
24:37 - 29:21 TABATA | Go Go Go Tabata by Black Diamond Sessions
29:22 - 30:59 COOL DOWN | Let in the Light by KAINA
Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 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 healthcare 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 the harm, damage, or injury as a result of any information provided.
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Hey Spin Peeps, the whole Black Diamond Sessions band wanted me to send everyone a big sweaty hug and a super huge thank you for all of your kind comments on the Go Go Go Tabata. We created this track specifically for Kaleigh, Jason and the Kaleigh Cohen Fitness community. I think we all inspire each other to climb mountains, and for me, Kaleigh's classes inspired me to create this music. Kaleigh and Jason, thank you so much for including my music in your class!!! You guys ROCK!!!
The song is phenomenal Peter (although I may have said a few words while doing this “surprise’ tabata 😂) Thank you and your band for this, and keep on rocking KCF buttkickers 💪🏻🙌🏻🤗
Peter and the Black Diamond Sessions - THANK YOU THANK YOU!!! That song is incredible!! It was stuck in my head pumping me up all day long after this ride. You guys really pushed me at the end of this and I am so grateful. We can do hard things!
Thank you all that was one big sweat of a workout!!
❤❤❤
It was AWESOME 💓💓💓 Thank you so much you guys!!!!
“Look at what your body is doing and be grateful for that” YES 👏🏻
This was one of those days that was hard just to show up and press play, everything felt heavier. But it feels so good to make it through! We’re getting stronger 💪🏻
same here girl i did NOT wanna do this ride but i did and don’t regret it 🎉 proud of you !!
@@trinityschaefer6963 heck yeah girly, nice job!!! 🥳
Yes girl!!!we killing it on a this day!!!!!! Let’s goooo!!!! What’s next 😅😅😅❤❤❤
How did you do that without a water bottle...amazing!!
I can’t believe the dog sleeping through all those fun workouts my dog does the same when I’m on my spin bike with my music 🎶
Your workouts have such balance of targeted muscles, you burn out in one group and then go to another with another song-its challenging yet attainable. Great choreography and loved the surprise. Thanks for being such a blessing!
😂😂 my energy is like your dog on the couch 😂😂 I need the beginners course..😊
Great Monday ride! Loved the tabatta❤😅🎉
Loved go go tabata at the end!!!! Thanks Peter! 🎉
Favorite ride ever. Loved go go go Tabatha song, Stella's portrait and humor, and of course you k&J❤
Loved the Tabbata with Peter’s work! Thank you! 🎉
Oh, but that Tabata at the end! Whoo! Bring on Monday!
This was seriously one of my favorite rides!! Loved the music and the TABATA at the end!! 😅😂🎉
Go Go Go 🎶🔥🔥🔥 I need his voice singing me forward in every ride! Thank you!!
Wow this was great! Love the Tabata at the end, awesome song by Peter and his band, thank you
(9.8 miles) Fun tabata song, thanks Peter!!! Great ride Kaleigh!
Woaza Tabata!! I am flatoutta!! Great ride . Thanks Kaleigh
🎉 Great workout! Original music for us butt kickers! Yay! Talented!
Go Go Go! 🚴🏽♀️
YES, TABATA!!! Thank YOU! That was a fantastic ride...Weeeeee!🚴👏☝
Made this a night time ride! Huge thank you to Peter and the musicians of Black Diamond Sessions for that intense Tabata song! This was an amazing workout! Clarity and resolution of the video is super clean! It’s like you can put your hand through the screen into the studio - well done Jason! Thank you Kaleigh! Loved the playlist! This ride rocked!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Playlist was indeed 🔥 good job on doing this at night Apple 💪🏻🙌🏻 #rockon
Excellent ride! Thank you To Peter Spero and the Black Diamonds for that super song for Tabata😊
LoveD this one!! Especially the tabata ending. Please do more like this. It really fires up the legs. Thanks Kaleigh for such a great channel and for you being, you. God bless
NICE PHOTO LURA, HAVE A GREAT DAY AND BE WELL ❤
Ooooo that tabata burn...🔥🔥😍💪🙌🎉🎉
Half way through I told myself "I'm too gassed for the tabata encore today" theeeeen you hit me with the "surprise" and I said some adult words before I kicked it into high gear and finished strong 💪🏼 killer ride 🙌🏼♥️ love that song too!
This was a great mix! Loved the tabata to change things up at the end. Nice song too!
Love the hit music and love the electric guitar in it!
🎉SUCH A GOOD WAY TO START THIS MORNING! Thank you!!
I loved the music I loved the red numbers color 🎉
Soooo much fun! Loved that Rowdy song 🙌🏼 pushing myself beyond my usually 7/8/9s I can tell I’m getting stronger and I’m so proud of myself ☺️ thank you Kaleigh you’re the best 💖
Another week; another great workout!
Awesome music! Love the last song!
I had to take an extra long cool down after that tabata ending to this one. LOVE IT! Thanks for keeping things changing.
Those are no joke for sure 🎉
Thank you for what you do and for all these workouts that you stay consistent and committed to for all of us. Whether you're on a team or like me or mommy cycling in her garage? Just to stay healthy and get in shape. This is such a blessing. I'm very thankful to find your channel a few years ago. And your character, your encouraging words. I just love watching your videos and working out and keep pushing myself to my next plateau until my next workout with you. Your energy keeps me on my bike, God-bless you and your cycling workout channel.
These are nothing like cycle classes at a gym. She doesn't do anything but sit and stand, no choreography
Holy Hanna. I would like to formally petition that “LARRY” is officially changed to “PETER”! That tabata was KILLER!!!!!!!! ❤
🤣🤣🤣
Crazy time with you all Kayleigh and Jason all over again😂🎉Sweat, endurance, challenge crazy fun❤Love your rides🎉
What a ride ….and that Tabata wow what a surprise 😱🔥🥵💪🚴🏻♀️Thank you K&J fantastic way to start the week!
👏🏻👏🏻👏🏻Bravo on the Tabata song! Thank you Peter and Black Diamond Sessions. Thank you K!❤
That was my favourite 30 minute ride !
I loved the music and surprise at the end .
Thank you
You’re welcome Kellie!
Thank you to the band!! And loved the Tabata ending. Thank you Kaleigh ❤❤❤
This ride was incredible🎉 loved the Tabata at the end and Peter’s song😊
That was an amazing ride! I love the tabata at the end!❤❤❤
New favourite workout! ❤ I'm dying looking at Stella's portrait while pushing through! 😅
I absolutely love this ride! The music was awesome, and the intensity was 🔥! Thank you for another wonderful workout!
Oh my gosh I almost quit TWICE 😂 thanks Kaleigh for helping me reach my goals. Your passion for fitness is contagious ❤
I've finally managed to increase speed in speed-over-saddle! Its only taken me over 12 months, but I've got there! Thanks
Honestly the song Rowdy is my favorite from this workout, that’s why I always come back to this video 😅 just to sing rowdy
Ready to really kick butts this week and give my maximum effort cause next week I’ll go to the beach beach 💋Finally time to show off the great body effort and commitment can achieve ✌️ have a happy Monday Kaleigh
Wow Kaleigh, you had loads of positive energy, definitely a Happy Ride. Red was definitively the right color outfit today! Loved Peter's song and the tabata ride!
That TABATA finished of my legs! 100% JELLO LEGS!! Amazing song! Music cues at perfect to let you know when to push and recover! Thank you KCF💜💜😘😘🔥🔥🔥💪🏻
The awesomeness of this class could be felt straight out of the gate!!!! Just when I think these classes can't get any greater - they do!!!! Right to my favourites folder!!!!
Probably one of my favorite rides!!! Thanks!!!
Enjoyed the new Tabata. Thanks!
Oh wow❤ thank you Kaleigh, especially workouts👏👏👏😍
Such a fabulous ride, including the Tabata. Love love the music too. Such fun and your rides are making my happy fat dissappear. Thank you Kayleigh and Jason for making my day❤❤
That was great -- loved the surprise ending! Go Team!! Thanks.
Another great ride coach K - thank you! And the last 5 minutes are so killer! Thanks!
First time back on my bike since I got hit with THE worst food poisoning I have EVER had......... hit me Thursday evening late........... was so sad to miss Saturday, but I will play catch-up with that tomorrow.........Oh yeah, and what did I eat ? Some PRE-WASHED greens after teaching Thursday....... This was perfect to get me back in the swing again ! Thanx K !!
Oh no Mary! 😨 So glad you’re all better! Thank you so much! You’re so sweet! 💜
What an amazing surprise! Thanks Peter and kaleigh!!!❤❤
What a fantastic ride today!!! Happily challenging and happily embraced that awesome Tabata in the end!!! I needed this ride today to relieve some of the stress I had last week and the next 3 weeks for me. Thanks Kaleigh!! 🚴♀️🙌🙌👍 😊
Luv the surprise at the end, u push us further than we thought we can. Thank you ❤
Thank you for the awesome Monday ride!!
Loved it..... even managed a speed inctrease on last 9...
Made it Tabata and all. This one brought me to tears. Wow! Thank you, such a release. ❤
Wooooohoooo+! Love this Tabatha music by Peter & Black Diamond Band 🎉🎉🎉🎉
I'll be honest, I had to stop after the "Tell me you love me" song because I got very emotional after what you said. I've been so down on myself after gaining some weight in the last 12 months. It's been so tough and I really haven't loved my body recently. I recently found your channel and it's really helping me feel like I can get that love back!
💜💜💜
ITS SO COOL that Peter and black diamond session made a special song for this workout!!! And girl that Tabata challenge was it! Definitely sweating a lot but it’s worth it
“I love you” ❤️ for “Fire on up” 🔥
What a great workout. Last song was brutal but the perfect ending. Thanks K&J
Excellent 20’s!!! Thank you ❤❤❤Kaleigh
Wow! That Go Go Go tabata at the end was HARD! But I loved it ❤ Thanks for all you do, Kaleigh, especially for your positive energy!
the best ever! thank u Kaleigh! hi from Italy!
I'm so sweaty and feeling so good. TY!
This is my fave workout of yours! Thank you!
FUN…FUN …FUN…Loved the music / dance / attitude and all ❤ Thank you Kaleigh always ❤
I just wanna say thank you!! I just followed ya and you been helping my on my weight loss journey! Keep up the good work!
Thank you Kaleigh! This was a 💥!
My favorite ride yet! Best surprise at the end 🎉
Keep these amazing rides coming!
I am new to cycling- been so un motivates to use and you just boosted my confidence. It's been a week and I feel great never have I ever sweat this much thank you❤❤❤❤
Great start of the week 🎉 Love it ❤ tomorrow i have a break (hospital treatment day). So looking forward to our next ride on Wednesday😊 keep kickbutt and repeat ❤ thanxxx Khaleigh!
This playlist had me fired on up!! Great ride!!
Wow! The last two songs really help keeping the pace 🤩 thanks again for a great workout! Incredible
Thank you Peter for the Go Go Go Tabada..... Kayleigh you are an absolute gem as always! Power workout. Thank you
My body absolutely loved this session! It was 🔥
The tabata at the end 😘👌
That go go go tabata. Kicked my butt. Felt like I wanted to puke. But glad I did it. Thank you for another ride that kicks my butt ❤
Tabata was a killer 💪🏻💪🏻
Those last 5mins were 🎉🎉🎉🎉 fire!🔥
Back to this one 7 months later - still FIRE!!!! 🔥
I loved GO GO GO! Amazing ride and cheered me right up.
Great class! Thank you! 👍🏼
That was brutal! Loved it! Even the recoveries are tough.
I just love your energy it is so infectious!! Thanks for the great sweat sesh!! 🙌
Oh wowwwww that was a tough ride!!!
Used this spin session as my last all out exercise before my 90 mile outdoor charity ride on Friday. Feel like this really covered all the bases of what my outdoor challenge will be like, so thank you. So glad I clicked on this one ❤. #rideformissingchildren
Fantastic...and challenging...Thank You! 💪
Loved the promps on the screen. That was an awesome 30 min spin class!! Thank you!!!
Loved loved LOVED this one!!!!!
Done!! Thank you!
Can't wait to do this tomorrow morning 😊I previewed the music and it sounds awesome
Oh man! That was something else. I thought I finally got used to spinning then you throw out this insane heart thumper. So much fun!