INTENSE Fat Burn! | 30-minute Indoor Cycling Workout
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- Опубліковано 28 лип 2024
- WOW! This ride will leave you feeling alive and unstoppable!! This ride is INTENSE! Heart rate will be pumping legs will be shaking, and fat will be burning! In 30 minutes we will focus on heavy training to improve your overall power and endurance on the bike and in life! This ride will not only increase your physical strength but also your mental strength!
The intensity of this ride will activate that after-burn and keep your metabolism up after the ride!
IMPORTANT to note! Listen to your body during this ride and take extra recovery or decrease resistance or speed if needed!
BONUS CHALLENGE!!! If you want to work on improving your stamina and strength even more, every time we hit a 10, add just a little more resistance!
If you have any questions about resistance, scroll down just a bit further in this description to get the full explanation!
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.
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Need a longer WARM-UP? • START YOUR WORKOUT HER...
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ADD IT:
ENCORE!- • 5-minute TABATA ENCORE...
DESSERT!- • 5-minute POST-CARDIO W...
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...
POSITIONS for my classes
1st position: Seated position.
2nd position: Standing with hands at the front of handlebars, also called jogs.
3rd position: Standing with hands at the end of handlebars, also called climbs.
Over the Saddle: 3rd position, hips shifted back slightly and chest over the front of the handlebars.
Jumps: seated to 2nd position.
Freezes: 2nd position, minimizing upper body up and down movement.
Leaps: seated to 3rd position.
The Trio: seated, 2nd, 3rd, 2nd, seated position.
Switchbacks: 3rd to 2nd position.
Tick Tocks: 3rd to over the saddle.
MODIFICATIONS for seated options
2nd position jogs and moves: Stay seated and increase speed a bit, really focus on the pull-up to activate the quadriceps.
3rd position climbs and moves: Stay in the saddle and increase resistance a smidge, really focus on the push-down and pull-up of the pedal stroke to activate the glutes, hamstrings, and quadriceps maximizing power with the heavy resistance.
CHAPTERS:
0:00 - 2:42 WARM UP | Let's Go by The Prizefighter
2:43 - 6:46 ROLLING HILLS | The Throne by Heyson
6:47 - 9:59 JUMPS/FREEZES | I Ain't Afraid to Get Dirty by enemyrun
10:00 - 12:46 ROLLING HILLS | HEIST MUSIC by NIGHTCAP
12:47 - 14:47 SEATED CLIMBS | Tik Tik by Graffiti Ghosts
14:48 - 17:28 INVERTED SPRINTS | Let's Get to Work by Hotline
17:29 - 21:19 JUMPS | FEARLESS (feat WOLVES) by Kairo
21:20 - 25:47 ROLLING HILLS | My Mind by NM
25:48 - 29:34 CLIMBS | Legacy by Kirsten Collins
29:35 - 32:05 COOL DOWN | Back to Your Love by Hector Gabriel
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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Love you Kaleigh. I don’t even know you personally but your workouts and beautiful energy have gotten me through a dark period . I’ve had thoughts of ending it all in the past. But since working on my health and fitness and your program in particular I’ve seen a transformation in myself . Im sorry for your loss but I’m grateful God has put you on Earth to help others. Hugs and prayers Queen Kaleigh!
Love you RoraDelaCosta. Thank u for being here with me when I workout.
You are amazing. Thanks for all 💪❤️
Life is not a rehearsal, you only get one take. Big hugs to you all. ❤
Hi. I am so sorry for your loss, always loved. Every ride. ❤ this training helped a63 year old new grandma, train and finish a 25 mile bike the coast ride in San Diego 😊
your ride.
The message that u left at the end of your workout was just.. everything. Im really sorry for your lost but im glad that u can open to us. You need to know that u have here a community that support u and send good energy no matter the km of distance, we are 1 on the bike. Send u the biggest hug and gratitude to be here, with you.❤
Biggest hugs and please, never apologize for emotions! We are all human and so grateful for your authenticity. And this channel 😊 Ten and then!
“Get strong in here to be strong out there” hasn’t been as real as it is today! Stay strong Kaleigh, you are not alone 💛💙
You're totally amazing Kaleigh! Sending you all the positive vibes in the world! Thanks for being here and pushing us to be better people. ❤ 🙏
Sending big hugs and I am so sorry for your loss. You help me everyday, so I hope you feel the love from your fan base ❤️
This has to be one of the best spin classes I have ever done and all my 28 years spending since the little girl You are AWEAOME Kaleigh! All my prayers out to you and your family for your loss! Love ya chica❤
Ten and then... I'm here for it.. Out of shape and wheezing but here! 🎉🎉🎉
Just did this session without knowing what to expect today. My grandma passed away yesterday and your words really got to me. So sorry for your loss. Sending you love from Costa Rica!❤
We love you Kaleigh ❤❤❤ My sincerest condolences to you!!!! Sending you lots of comfort and love. ✨
I’ve been battling with depression and anxiety for 2 years, and today was really hard on me. Im grateful that I was able to do this workout and grateful for your guidance. God bless you ❤
Oh sweet girl, I'm so so sorry ❤ sending lots of love and hugs!
Oh Kaleigh you broke my heart! Praying for healing for you and your family and theirs.
Kaleigh, You always inspire this young man, ALWAYS. Thank you for that,
I am sorry to hear of your pain, " BE STILL AND KNOW THAT THEY ARE WITH YOU,
REMEMBER this "Yesterday is history. and Tomorrow is a mystery. and Today is a gift. That is why it is called the present.
God bless you.
You are so strong and amazing, we love you too.
Thoughts and prayers are with you all.
10 and then!
Sending hugs and so much love. And yes send everyone you love SO MUCH LOVE! I had a 3 year period that my husband fought cancer, lost my sister, my mom, my dad, my father-in-law, a dear uncle and almost my daughter (ruptured appendix), add to that a child like my own, 3 horses a dog and a cat and a job loss. Yup 3 years. Guess who helped pull me out of that severe depression--yup YOU! Now it's our turn!! Take care WE ARE HERE FOR YOU! WE LOVE YOU!
Aww! 😢 I'm so happy I could help! Love you Michelle! 💜
Not me crying with you 😭❤ love you Kaleigh
Sending love and support in your time of grief and loss ❤
10 and then…….s’more 😂 amazing Kayleigh…you made me cry ❤
Life is short. Live today for a better tomorrow 👍🏻 thank you 🙏💚
ten and dead ❤️ you got me into cycling, literally cried after this workout because i’m so proud i was able to do this. because of you
I am truly very very sorry to hear about you loss, you made me cry thinking about how much pain your in 😭😫😭😫😭 just know you have a community of friends and family that love you and support you 🙏🙏🙏 never forget that special person for they shall always and forever be with you not I the flesh but in spirit ✨💫 sending you great big hugs healing energy, blessings and condolences 💐🤍🤍🤍✝️✝️✝️
Sending hugs, you are a legend and inspiration to us all! X
We love you Kaleigh, one of the best rides ever. ❤❤❤❤
Ah Kaleigh, I'm so sorry for your loss -- thank you for being here and for being such an inspiration!!
Thanks! Just want you to know I cried too after this ride. I had an accident (fell off a horse) broke all the ribs in my right chest, pulmonary embolism’s and I almost died. Hours of PT and very slow rides watching your workouts for the emotional support; I now feel whole again. Thank you so much. I wish I could give more. Every ride I always think wow this is the best and then there is another ride that is the best. Thank you for what you-do
Aww! Thank you so much! So happy these workouts can help! 💜💜💜
Much love and hugs to you and your family.
New emotion unlocked: sorrow! I hate seeing you sad, thank you for the post ride tears.
Hey Kaleigh, i lost my dad 40 days ago. He was my bestfriend the best dad anyone could ever ask for. I started riding on the bike again during xmas when i dreamt of him the night before. Your rides keep me going. Thank you for being you. Keep being an inspiration to everyone. Thank you! 🙏🏼 🤍 praying for all our loved ones we lost.
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Thank you! I need that. I have someone too transition to the after life at 90 and will truly be missed.❤
I am so sorry for your loss. Thank you so much for this ride. You are so right life can be gone in a second. I lost my 5 year old son to cancer and just recently my grandfather. I know how fragile life is and how thankful we should be to be here. I’m sending you all the hugs.
So sorry for your loss, but thanks for pushing through for us!! Love these rides and workouts. I am 68 years young and believe everything you said about we are here but a moment, but we need to be strong for our loved ones and the world around us. God first and exercise next to stay strong! Thanks for opening your heart. You inspire us...
God bless,
Renee Mick
I’m really late getting to this video… Kaleigh I’m so very sorry for your loss. I’m always amazed at your strength to power through no matter what. Also, I tried to make excuses three times to not ride today… I was tired, my shoes didn’t feel right, couldn’t find a work out I hadn’t done yet. Then I came across this video. Why is it that when I need it the most I find the most encouraging video? Kaleigh you are magical. Thank you for keeping us strong both mentally and physically. So glad I found you 2.5 years ago. You changed my life… I changed my life because of you! ❤❤❤
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So sorry for your loss. Thank you for showing up and kicking our butts. ❤
All glory to God, Kaleigh. He is with you at all times. Look what He’s doing through you and you’re sharing it with us. God Bless. ❤
❤LOVE YOU❤🎉😊😊YOU ROCK, KALEIGH 🎉 BLESSINGS ON YOU AND YOUR FAMILY ALWAYS 😊 I am so grateful!
Sorry for your loss. A life is precious, and we can't take it for granted. Thank you for sharing. I really do feel I am part of your family. I feel your pain and cried. I love you and your family and this butt kicking community ❤❤❤ can't go without you all in my journey 😊
Thanks for showing up to the ride 2months ago,despite losing a loved one. I started cycling when my dog became sick 2 years ago.
Ten +++ and dead. Thank you Kaleigh and Jason, so sorry for your loss. Life is fragile so let's all enjoy our loved ones and each day we are given to be with them.
So sorry for your loss. I began to cry with you as I know how it feels to loose family, friends and past dogs. I'm thinking about you with love and care. This ride was sweaty, hard and fun. Just what I love. I'm grateful for each ride. You put your heart and soul in everything you do and I thank you❤😊❤
Kayleigh-praying for you over the loss of your dear friend! You speak the truth-life is precious,don’t waste the moments. 🤗 ❤
Thankful for you!
This is such a good hard ride - brought me to tears this time and last time it was scheduled. Thank you for helping us to ride through the hard times together - I’m so grateful to be able to be here with all of you! ❤❤
The ability to exercise is truly a privilege and gift and should never be taken for granted......❤
so sorry for your loss. love and strength.....10 and then❤❤
10 and then! ❤I am so sorry for your loss Kayleigh. Each day we get to be here is a gift. Every time we are able to get on our bikes and push ourselves is a blessing. It can be taken from us in the blink of an eye. As the lyrics in one of my favorite song says, live in the present tense and let go of past regrets.
I’m a new mom and this is my first hardcore exercise to be motivated. Everyday I’ve been riding my indoor bike and it feels so good. Thank you so much kaleigh you have that jolly energy and I’m so touched with your message after working out. I recommended your videos to my husband and he really likes it a lot. God bless.
10! I know this is months later but I'm so sorry for your loss @Kaleigh. Thank you for showing up for this ride and allowing us to be with you. I needed to be reminded that showing up on here makes me stronger out there. You are modeling just that. ❤️
Sending love to you and your family. Take the time you need, if you need it! We've got so many amazing Kaleigh rides to choose from every single day.
We only live once and this is it. Life is precious.
Kaleigh, you change lives...thanks!
Wow. The most intense, best ride I've done. And I'm only about 2 weeks in. We are not promised tomorrow. God bless you, Kaleigh.
I’m sorry for your loss! I ‘m fighting breast cancer and every day is a gift and thanks to your workouts I’m getting slowly back into my normal self! 🌹🇨🇦🌹
Biggest big hugs, please allow yourself the space you need to process your grief. You are fantastic.
Kaleigh, i am so sorry to hear your loss and thank you for being here. We may be far away in distance, but you have positively influenced my life everyday since I started working out with you. I am sure he/she/it/your love is proud of you! ❤
Sorry for your loss. Hope your friend rests in peace. 🙏
I never liked spinning and only started enjoying it ever since I started following your instruction. This is probably the best and intense 30 mins of my gym workout before I start lifting. I literally create a sweat puddle under my bike and keep reminding myself "Come on" when I am losing steam. Your classes have had a positive effect on me and thank you for everything teach Kayleigh. 😊🤗
Sorry for your lost , Thanks for all ❤!!!
Big hugs to you and your family. It’s never easy losing a loved one especially around the holidays.
Sending prayers your way! You have a whole community supporting you. We all love you and are here for you. ❤
Love you Kaleigh!! I hope you know that your community is with you. I am so glad you’re part of mine
May the memory of your loved one bring you comfort and peace. The "challenging" rides bring out lots of emotions and also allow for healing. Sending hugs to you and your family!
Sorry for your loss big hugs ❤️
So sorry for your loss, Kaleigh. I cried with you this morning. In fact, I cry a lot these days. My father passed away a few weeks ago. It's so, so hard. But in your own way, you helped me. The Incredible program began in this most difficult time of my life, with this idea of being intentional. I have worked hard since then to apply it in all aspects of my daily life. Fortunately, you are there to remind me of this regularly. THANKS. And from now on, it's 10 and then!❤
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I'm so sorry for your loss, Kaleigh. Sending you all the love and hugs in the world ❤
We love you so much❤️ this is a community that supports each other. Take care of yourself babes❤️
I SO Needed to hear your words today! To finish this ride, to find my purpose. I just needed to hear a friend tell me I’m strong.
This one made me 😢 3 months ago and again today. Great reminder to cherish every day. ❤
Prayers & Hugs coming your way!!! So grateful for you. Thank you, Thank you, Thank you 🙏🏻 ✨💕
So sorry for your loss Kaleigh, your one of the strongest women I dont know ❤
Thank you for showing up on your hard days to inspire us to show up on ours. This is not just a bike ride
Oh, honey! 😢 be strong! And thank you for this reminder: we have to love, live and enjoy, when our loved ones are here. ❤
Sorry for your loss. Thank you for your beautiful energy, thank you for your motivation and thank you for your time. We love you Kaleigh!!!
You are such a beam of light a positivity. Can’t tell you how much I appreciate you, the work you do, and the message you’re putting into the world. We could all use more Kaleighs in our lives. Thank you!!
Oh Kayleigh my heart aches over your heartbreak 😢 I love your intentionality in your rides, which is obviously carried over in to your day to day life with family, friends and pets. Thank you for your big heart, and thank you and Jason for your incredible work ❤🎉
So incredibly sorry for your loss, Kaleigh. May you find peace as you heal. No words can soothe the pain of loss, but I pray that you find comfort and strength to get you through each day. 🛐🙏🏻❤
Thank you so very much. Please dont cry. Today is my love deceased mom birthday. Thank you for lifting up the spirit. Always have a great journey ride with you. Thank you
Damn the Ending ! You are so brave and so dedicated !! You have brought so much positivity in me.. You are the sole reason for me to be consistent since June ❤ Sending you More Hugs!
So sorry for your loss 💔. Sending lots of hugs ❤
10 and then Kaleigh ,😢your emotions hit me directly in the heart, sorry for your loss 🙏 forever grateful to call you my friend ❤
Kayleigh, I lost my mother one week ago today 😢 but your workouts have helped me push through the grief and now the stress of settling the estate. Thank you for the reminder to be intentional everyday! 🤗 🙏
Sorry for your loss from the bottom of my heart! You are my 2nd favorite online Coach, everyday I 'm following your lead and coach to hop on a 50min ride (30+20). Love your positive attitude and optimistic mindset, way to go, that's the spirit, I'd follow you as always as a Mentor !!❤
Oh Kaleigh! This was EXACTLY what was needed today. You always get through and help me break those walls down, even on days where my mind is fighting me. Thank you for all you do…the exercise, the heart, the laughs! 💪🏼💚
Big hugs to you Kaleigh, I'm sorry for your loss, thank you for being here for all of us and I hope you get real in person hugs from those close to you
Those tears mean they are a part of you always ❤ sending all prayers and love to you
Thank you K!! ❤
Sorry for your loss Kaleigh 😢 hope you are feeling so much strength and love from your followers. I have been riding with you for months and really do find strength from these rides. You make such a difference. Thank you!
Thank you Kaleigh for everything. You are such a blessing to us. May God continue to bless with more strength and good health always.
From my wife Ayrene Dalisay ❤️
Week 9 - B & B THRIVE - Day 59 - Done. Powerful end of the evening! Thank you Kaleigh! Thank you Jason!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Kaleigh....thank u for being real and transparent! And thank u for pushing us and giving us fun challenging workouts to look forward to. Yes....seize the day and love lots because each day is a gift and we are not guaranteed tomorrow. Much love to u!
So very sorry for your loss. Hugs, love and prayers to you. ❤ 10 and then..
So sorry for your loss. Thank-you for being you and being here for all of us! ❤
God bless you and keep you and give you peace!
10 and then! Thank you Kaleigh. So sorry for your loss, we love you! 💛🖤
My thoughts and prayers are with you and yours. ❤
❤❤❤ love you! So many prayers
I am officially addicted to this ride, and my all in speed on the rolling hills is barely 75-80 , but I still loved it 🎉❤
Ok so today I made it to 90 + during the springs 😮the pulling actually works! Even if I felt like my heart was stopping ❤
So sorry for your loss. Know there is a world of people out there who love you and pray for you. Blessings! Great ride!
Dear Kayleigh, I have only just done this ride and your words have so touched me. My brother-in-law (who is a fit person)had a chronic heart attack two weeks ago. Luckily he survived and is home, but he is not sleeping as he is scared to go to sleep. My sister is in bits. So YES I feel extremely lucky to get on my bike, do my strength training as no one knows what is around the corner . So thank you, for being you and sharing. Xxx❤
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K, I feel you deep. “It’s your story” spoke straight to me. I just got a diagnosis that I have a brain tumor. ❤ We got this! Praying for your healing. I love ya. Thank you for getting on the bike.
Dr. Mandy, sending you so much love and hugs. I am praying for you too. You're right, we got this! 💜
Very sorry for your loss Kaleigh! 🤗😘
OmGof!!! Nothing but tearssss😢❤🎉
Ten and then some! ❤