KEROSENE // 30 Minute Spin Class • HIIT Cycling Workout for Endurance
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- Опубліковано 7 чер 2024
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Get ready for an ENDURANCE BURN with this 30 min spin class - a HIIT cycling workout inspired by the vintage 5-1-9 ride! I'm so happy you're here - 30 minutes to light up the legs! Let's GOOO!
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Thank you!
5 MINUTE POST-RIDE SPIN BIKE STRETCH: • THE BEST STRETCHES FOR...
The 'ol weight loss, fat burning cycling workout, and burn fat fast spin class are all great buzz words, but that's not what this channel is about. We ride to SMASH our personal bests. Strength and power, baby!
*Resistance levels are based on feeling, on a scale out of 10. RPM numbers on-screen are just targets to strive for. Happy riding!
Here is the full 30 minute workout:
Warm-up: 4 minutes
5 x 2 Mins Increasing Resistance Sprint or Climb/30s Rep Rest
60s Rest
1 x 2 Min Level 6 Tempo
6 x 60s Level 7 Transitions/30s Rep Rest
Cool-down: 2.5 minutes
I hope you enjoyed your workout! If you would like to donate to my channel, click here: donate.stripe.com/5kA6pl5Xr9K...
Thank you so much for all of your support!!!!!
FULL MUSIC PLAYLIST:
BREAK MY HEART - DUA LIPA (BLEXXTER FUTURE RAVE REMIX)
GIRLS LIKE YOU - MAROON 5 (BLEXXTER REMIX)
FEARLESS PT. II - LOST SKY FT. CHRIS LINTON
RUN IT - CHRIS BROWN (AIRBENDERS REMIX)
MR. VAIN - CULTURE BEAT (BLEXXTER FUTURE RAVE REMIX)
MOCKINGBIRD - EMINEM (DRILL REMIX)
RUNAWAY - HALCYON & VALENTINA FRANCO (HEUSE REMIX)
SWEATER WEATHER - THE NEIGHBOURHOOD (MILESPERHOUR REMIX)
LAST NIGHT - MORGAN WALLEN (MIKE FORTUNE REMIX)
ONE DANCE - DRAKE (STEPHEN MURPHY REMIX)
SHOCKWAVE - MARSHMELLO (FLAMMIK REMIX)
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JOIN THE KIRSTEN ALLEN SPIN CLUB: / strava
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CONNECT ON INSTAGRAM: @dietitianillustrated
/ dietitianillustrated
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ABOUT ME:
Hi! My name is Kirsten, I'm a Registered Dietitian, Professional Home Economist and Spin Instructor with a Bachelors degree in Kinesiology. Health and fitness is my profession, but more than anything, it's my passion! I create content to share this passion with others, all in the name of fostering inspiration and motivation!
Thank you for checking out my channel,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
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PURCHASE YOUR OWN BODY COMPOSITION & WEIGHT LOSS MEAL PLAN ($20 CAD): dietitianillustrated.com/shop/
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Are you a UA-cam Creator looking for royalty-free music? Click here:
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DISCLAIMER:
All information presented on this platform is provided for educational and entertainment purposes only.
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician/personal healthcare team before beginning any exercise or nutrition program. You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, or act upon any information presented in these videos, comments, or messages, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kirsten Allen and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten Allen's and Dietitian Illustrated's negligence.
Sincerely,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
#spinning #cyclingworkout
0:00 DUA LIPA + MAROON 5 // 30 Min Spin Workout Warm Up
4:11 MAROON 5 // 30 Min Spin Workout Set 1
6:41 LOST SKY // 30 Min Spin Workout Set 2
9:10 CHRIS BROWN // 30 Min Spin Workout Set 3
11:41 CULTURE BEAT // 30 Min Spin Workout Set 4
14:11 CULTURE BEAT // 30 Min Spin Workout Set 5
16:11 EMINEM // 30 Min Spin Workout Set 6
19:12 HALCYON & VALENTINA FRANCO // 30 Min Spin Workout Set 7
20:41 THE NEIGHBOURHOOD // 30 Min Spin Workout Set 8
22:10 THE NEIGHBOURHOOD // 30 Min Spin Workout Set 9
23:30 MORGAN WALLEN // 30 Min Spin Workout Set 10
25:12 MORGAN WALLEN // 30 Min Spin Workout Set 11
26:12 DRAKE // 30 Min Spin Workout Set 12
27:42 MARSHMELLO // 30 Min Spin Workout Cool Down
30:16 Subscribe for the best free youtube spin classes!
THANK YOU so much for riding with me!! ❤ Here's your post-ride bike stretch: ua-cam.com/video/ZmgBYh0n5D8/v-deo.html
Butt back, shoulders straight. I swear you are watching. Great ride Kirsten.
🤭🤭🤭 Awesome work, Brad!!!!!
Yes!!! Talk about torrential downpour!!! Thanks Kirsten for making me working my butt off!❤❤
Way to go, Heather!!!! Keep up the incredible hard work! You're crushing it! 🔥🔥🔥
Your our fav Kirsten. Your rides always leave us with “sweat jets”. Thank you!
You crushed it!!!! Most calories burned!? Holy smokes! Keep it up! 🙌💯🤩
Whoa
Who knew kerosene powered such waterworks?!
So good
So spicy!!!!!! You crushed it, as always!!! Way to go, Sara!!
Thanks for the awesome morning ride!!! Have a great day!!!
Amazing work, Anita!!!! 🩷🩷🩷
Another great routine from the high priestess of spin 😅
You're amazing!!! Great work, Mark!!! Happy Friday!!
wow that flew by!
Love to hear that!!!! Way to conquer this endurance burner!!! 🔥🏆🤩
I didn’t think anything could get worse than those two minute drills until we got to those one minute drills! Great ride, great challenge, thank you!
Lol! 😅🫣 Incredible work with this endurance burner!!!!! 🔥🔥🔥
I just did this one again because it did not pop up as LIKED (granted, I quickly came to remember how this kicked my butt the first time!) but the point is; I know you’ve been questioning UA-cam‘s metrics recently, it somehow deleted my previous LIKE. Regardless. I did it again. It kicked my butt again. Thanks, I guess.😂
@@andyb7712 I knew UA-cam was out to get me!!!!!!!!!!! Wow. 🥹 Lol, great work today, Andy!!!! Thanks so much for riding with me! 🏆🏆🤩
I am not a big fan of sprints, but the way you sneak them in this ride, they hardly even hurt at all 🥴
Lol! Perfect! Haha great work!!!!🏆
Yay for pop music!
Woohooo! So happy to hear that you enjoyed the music!!! Great work, Sara!! 🏆🤩
This ride is so awesome❤Total sweat, challenging and great fun with you Kirsten❤Thank you, thank you, thank you🎉
Wooohooo! Amazing start to the week! Wow! Spicy double!!!! Keep it going!!! 🤩🤩🤩
Thanks 🙏
💗💗💗
Aptly named session,as your 'Fire' 🔥🤭🤭, just playing 😂
🤩🙌🔥🔥🔥
Great class Kirsten and just what I needed! Reaggravated my torn meniscus yesterday playing pickle ball, so it was great to have a class without jumps. Knee actually felt better after. Music was on point as well!
For any detractors out there who think she’s too hard…newsflash people-there are plenty of videos out there for beginner/intermediate riders. We come to Kirsten to be challenged and work hard.
Thanks again Kirsten. Will definitely be doing this one again!
Oh gosh! I'm sorry to hear about your knee! Definitely take all the precautions and adjust any workout!!!
Thank you so much for all the kind words and encouragement!!! These rides are definitely a challenge lol! You're crushing it! 🤭🤩🏆
Loved the 7 tempo at the end
Wooohooo! Standing tempo is so fun! Great work, Nathan!! 🤩🤩🤩
Monday is now done.. Awesome name for this ride, it was intense....
Yayyy!!!!!! Way to go, Charles!!!! Thank you! 🔥🔥🔥
That first 567 interval was 🔥, and then that 789 hit. Yikes! Loved it. And loved loved the music on this one. Thank you so much!
Yayyyyyy!!!!!! I know! 2 minute reps are insane! You crushed it! Thanks for riding with me!! 💯🔥🙌
Lol @ the song selection after that epic level 10. Thanks for a great ride! 🙏
😭🤭 Great work, Christy!!!! This ride is brutal!!!! You're so fit!
Thank you for my lunch ride in Alaska!!
Amazing work!!!!! So productive! You crushed it! Thanks for riding with me on your lunch break!
Feeling the burn 🔥 after Kerosene 🤩🙏
Spicy double with T.T. Mode! Holy smokes!!!!! Way to go, Nathan!!!
Literally dripping everywhere after this ride set everything on fire! 🥵
🔥🔥🔥🔥!!! So many 2 minute reps! Insanity!!! Way to go, Naomi!!
Thanks, great indoor spin for a windy Smokey day.
Awesome work!!!!! This ride is a burner! You crushed it!! 🔥🔥🔥
Did it again 🔥🔥🔥🔥🔥🔥wow wow tempo
Amazing!!!!!! Happy Monday!!!! Great way to start the week!
Good morning ☀️ good workout today
Good morning, Marvin!!! Great work today!!! 🙌🤩🔥
Another excellent workout! I found this playlist very easy to listen to while focusing on your direction…Thank you!!!
Keep up the amazing work!!!! Have a great weekend! 🙌💯🏆
OMG Kirsten!! This ride was on point from start to finish. The name, the music, the ride - I am on a high right now!! Thank you!!!
Oh my goodness!!!! Thank you SO MUCH for your support and generosity, Molly! I'm so grateful! Thank you! Incredible work today! 💕🥰🏆
Did it again wow wow🔥🔥🔥💪💪💪
You're amazing!!! 🤩🤩🤩
Thanks ❤😊
Anytime! 😏😏 Thank YOU for riding with me!
Absolutely enjoyed this ride, Kristen. Loved the repetition of the drills. They were simple and effective. Thanks for sharing 👍 💪
Yayy!! I'm so happy you enjoyed this ride!!!!! Way to go, Severo!!! Thanks for riding with me!! Keep up the hard work!
I got very excited when I heard songs I knew! That was a fun surprise. Great ride
Yayyy!!! Outstanding work!! Have a wonderful weekend!! Thanks so much for riding with me!
Great ride!! Plenty room for a cheeky upgrade or two 😂
Oh my gosh! You crushed a tough double today!!!! Wow! 🔥🎉🏆
Ooo an endurance ride! I'll hit this later in the week
It's spicy!!!!!
Its 9pm in Australia, but you'd better believe at 6am tomorrow morning I will be smashing this one out 🚲👌💪
See you in the AM!!!!! Get ready for an endurance burner!! 🔥🔥🔥
Wow!! How creatively fun Kirsten🎉❤Sweat city 😅😂Thank you as always❤
Sweat city!!!!! Perfect! Great work, Katy!!! 🔥💯🏆
It certainly packs a punch! 🤜 thanks Kirsten!
You crushed it!!!!! Outstanding endurance! Way to go, Toni!!!!! 💯🔥🏆
I did this after your 10-minute-Power walk! Great! Thank you so much Kirsten 👍🏻😊❣️
Amazing!!!!! You are so fit! Great work, Martina!! Thank you so much for working out with me! 🤩🏆🙌
done this ride many times but it always flies by!
You're amazing!!!! Keep it up, Andrew!!! 🤩🏆
Yeah, wieder aktiv, 👍😎🤗 in den Montagnachmittag dank 😍 Kirsten Allen deiner 😎🤗👍👍KEROSENE HIIT Cycling Performance, 🤗😎 Lächeln in die neue Woche starten, ich gebe dir 💯😘.
🔥🔥🔥
OMG my legss 🔥🔥🔥🔥🔥🔥🚀🫶
Loved this ride Kirsten. Even though it was tough, it went fast! Loved the Morgen Wallen tune towards the end too! Familiar songs seem to help ease the pain 😂. Yes to the live rides!
The familiar music really does help! I'm so happy you enjoyed the song choice! Way to go, Denise! You crushed this ride!!! 🔥🔥🔥
Great ride. Love the sprints.
Woooo! Happy Monday!!! Outstanding work, Bryant! 🔥🔥🔥
Just found this, but now one of my favorites!
Thank you so much for your generosity and support, Eric!! 🥰🤩
Thank you so much for listening and responding to feedback! I’m loving the new music picks!! I already loved your workouts but now I’m enjoying them even more! ❤
Yayyy!!!! Always trying to level up!! Thank you so much for sticking with me through it all! 🥰❤️💯
Great ride happy to be riding with you again
I was out of town this past week and only had access to treadmill and outdoor walking/running. It felt good to get back to mixing some cycling in. This kicked my butt! So sweaty! 😂❤💪🏻
Wooooo! Welcome back, Lindsay!! Way to battle through this endurance burner! Amazing work! 🤩🤩🤩
I appreciate how the music drops just at the right time for the hard parts 👌👌
Wooooo! So glad you enjoyed the music on this one!!! Incredible work!!
Hi Kirsten! Thank you for another challening session. I combine it with Jet Setter times two so all in all 50 minutes hard work. I like your endurance rides so great mix of climbs and sprints. If mostly sprints iy drains me so quickly. Likes sprints a lot but as I wrote more endurance rider. Well again new PB average watt smashed old 3 weeks old only with 4 watrs. So happy YOU make me in so good shape Kirsten with your killer classes 👍🏻👍🏻😁
Ahhhh! Another PB!!! So exciting! Congratulations, Allan!!!! You are amazing! Keep up all this hard work! 🏆🏆🏆🏆
Awesome ride❤❤❤ repeat a lot💪💪💪💪Love the tempos🔥🔥🔥🔥
Wooohooo! Standing tempos are so fun! Incredible endurance, Adriana!!!! You crushed it! 🏆🔥💯
Perfect addition to my early morning weight workout!
Ahhh! That's an intense Monday morning!! Incredible work, Christine!!!! Thanks so much for riding with me!
Love your songs selection ❤
Yayyy!! Thank you so much! That makes me so happy to hear! 🥰💕🤩
WOW...that was tough! Loved this ride...although I'm not crazy about getting my butt whooped by some 90 lb chick...😉...awesome as always...thank you ma'am!
Lol! You crushed it! Endurance beast!!!! Thanks so much for braving this one with me! 🔥 😂😅🏆
loved it!! Like the music, you talk through class. You are such a great instructor!! Hope you are having a great 2023
Thank you so much for all the support on my channel, Monica!!!!!! I really appreciate your kind comments! Keep up the great work! Hope you enjoy the new ride!!!
Thank you. Great spin class 🔥 🔥 🎉
Wooohooo! Awesome work today!!! You crushed it!
Love ❤ your workouts! Never the same.
I'm so happy you enjoy the workouts!!
Thanks!
Oh my goodness! Thank you so much, Olivia!! I really appreciate your support! Thank you! 🥰❤️💕
Finally got to do this one! Went by fast. Perfect for my taper this week. Worked up a really big sweat. See ya at the next one👊
Awesome!!! Great work, Eric!!! 🙌🤩🔥
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🔥🔥🔥🔥
Love your music upgrades and been waiting on a live ride for almost 3 years !!!!
🤭😅🙌
Second time through
Beast!!!! Incredible work, Rich!!!
Another great ride!! Thank you!
Woooooo! Incredible work, Zoe!!! Thanks for riding with me through this burner!!!
Wow ❤
The sessions just get better and better!
Awesome
Yayyy!!!! Thank you, Sue!!!! Keep conquering these sessions! You're amazing! 🔥💯🔥
You should bring your saddle up a notch
The next level up is too high for my legs. Whenever you have a fixed adjustment bike and you're in-between positions, always err on the side of caution and choose the lower adjustment to protect your hamstrings and knees. 👌
Awesome as always! Thanks for the great content!❤
You're the best! Great work today!!!!
Awesome format that once I did the first round, I was raring to go, go, go on the rest!! Really loved the final sets!!
It would be absolutely awesome if you did Live Stream rides!!! You know that I would be there!!! Great ride Kirsten!! 🚴♀️🔥💥🙌🙌👍!!!!!
Woooooo!!!! Kerosene!!!! Incredible work, Laura!!!! You are AMAZING! Thank you so much for all the support on my channel! See you soon!!
@@KirstenAllen 🥰
Awsome ride!💪💪💪
🙌🏆🤩
That was 🔥🔥. Awesome ride!
Yayyyy!!!! Endurance reps for the win!!! Thanks for joining me! Way to go, Andi!! 🔥🔥🔥
Broke my distance PR on this one! Great way to start out the week. Thanks KA🎉🎉🎉🎉
WOOOO! Congrats on the new PR!!!!! That's amazing! Happy Monday haha! Thanks for riding with me, Eric!! 🔥🔥🔥🔥
Another great one!
Awesome!!!!! Way to go!!! Thanks for riding with me! You're the best!
loved it
🙌🙌🙌
That was fun, thanks 😊
Awesome work, Amy!!!
Awesome, as always!!💪🏼thank you
Way to go, David!!!
❤ l loved it😊
Wooohooo! Amazing work! Thanks for riding with me!!!
Woooo so amazing thank u 🎉❤
WOOO!!! So happy you enjoyed this new one!!!!! KEROSENE!!! Way to go, Stacy! 🔥🔥🔥
Great instruction!
Thank you!!!! 🥰🔥🙌
Im 20 weeks pregnant, and did this 3 times. Im usually a runner and do spinning occasionally, but it hurts to run now with the belly so your workouts have been awesome! Thank you for helping me stay active during this pregnancy😊 😊😊
Oh my goodness! Congratulations on your pregnancy!!! So exciting! Happy to be a part of your active lifestyle!! Keep up the incredible work, Jordyn!
New to the channel and I subscribed. I ride /spin 20 miles every morning at a good pace, takes about 95 minutes. Looking to punch up my ride and get more out of it. Thanks for the tips here. Just remember in the immortal words of the French cycling team on Netflix Tour De France documentary last year: As the coach screamed at the riders in the bus "cycling is about suffering, if you're not suffering find another job". I try to incorporate this in my workout. Do you actually ride or is it all spinning?
Welcome to the channel, Don!!! I'm so happy you subscribed! Sounds like quite the disciplined training regime! Thanks for the inspiring quote 🤭. I just spin indoors and run outdoors! But many of my subscribers are triathletes, cyclists, and marathoners! Can't wait for you to try more sessions!!!
Make the climbs stop 😭
🥲😭😅
Thanks!
Thank you so much, Pedro!! 💕🥰
@@KirstenAllen 🫶🏽