Friendliest Beginner Rhythm Indoor Cycling Class | 30 minute

This beginner friendly indoor cycling class is going to help YOU build confidence, endurance, and strength! GOALS here we come!!!!
If you are just starting out on your indoor cycling journey or maybe you've been around the block a few times in another type of spinning class, this beginner ride is perfect for you! During this 30 minute bike workout, we work through several different aspects of a rhythm cycling class to introduce you to a fun, but super effective workout to help you bring out your inner butt kicker and reach your goals!
Remember! This is your workout, modify as needed, practice proper form, take longer recoveries if necessary, and give it your all! This is your time and I want you to make the most of it.
If you don't make it through the full 30 minutes, this workout will be here for you to come back to and each time you hit play, you will build and burn a little more, getting you closer to your goals! We all have to start somewhere, so no matter if it's 5 or 50 minutes, you started and it will get easier.
I am so excited that you here to workout out with me, it is always better to workout with a friend!
Big hugs!
Kaleigh
💁🏼‍♀‍ Hello! I'm Kaleigh! I attended my first Spin class when I was 15. Since then I've been addicted to spin classes and indoor cycling. Now, as a certified Spin class Instructor, Stages Beats Instructor, and NASM certified fitness trainer, my goal is to share the most fun, motivating, and energizing indoor cycling workouts that will bring out your inner BUTT-KICKER!
I'm so glad you decided to join my indoor cycling class today! Grab your water bottle, grab your towel, get on your bike and let's kick some butt! - Kaleigh Cohen Fitness
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0:00 - 0:42 Welcome
0:43 - 3:23 WARM UP | Less Work More Play by DRAMA//CITY
3:24 - 6:47 ROLLING HILLS | Stomp (with Udachi) by 1WayTKT
6:48 - 9:09 CLIMBS | Mini Me (GOOD Remix) by Skrxlla
9:10 - 12:23 JUMPS | Fearless by Kat Leon
12:24 - 15:15 SPRINTS | Deep Roots by Tape Machine
15:16 - 18:20 ROLLING HILLS | Just Wanna Run (Hallman Remix) by Blanches
18:21 - 21:30 CLIMBS | More, More, More by Taki Waki
21:31 - 25:48 JUMPS | Imma Wildfire (feat Adam McInnes) by Easy McCoy
25:49 - 28:27 SPRINTS | Clutch by STRLGHT
28:28 - 32:21 COOL DOWN | I Hear a Symphony by Cody Fry
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New to my indoor cycling workouts? START HERE! 👉 • COMPLETE BEGINNER'S GU...
If you are doing a Spin class on a stationary bike or exercise bike instead of a spin bike and prefer to stay in the saddle, DO THIS:
2nd position: increase your speed! Try anywhere between 5-15 RPMs.
3rd position: increase your resistance and try and keep the same cadence.
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⭐️Want more workouts to help you reach your goals? Subscribe here! 👉 / kaleighcohenfitness
⭐️ Want to maximize your workouts? Find awesome gear here? 👉 www.amazon.com/shop/kaleighco...
⭐️ The best tablet mount for your spin bike!👉 bit.ly/2UeHHK1
🎶 Jam out anytime and anywhere! Here are all of my Spotify playlists, just for YOU! 👉 open.spotify.com/playlist/3oB...
⭐️ Hang out with the community and get all the 4-1-1!
Instagram- / kaleighacohen
Facebook- / kaleighcohenfitness
⭐️ KCF fit wear, fitness tips, recipes, and a FREE fitness journal template! 👉 www.kaleighcohen.com
⭐️ Want special KCF emojis and behind-the-scenes access? Become a Kaleigh Cohen Fitness channel member here! 👉 / @kaleigh
⭐️ For those of you that asked how you can help support these indoor cycling workouts 👉 www.buymeacoffee.com/kaleighc...
⭐️ Share this cycling workout with a friend👉 • Friendliest Beginner R...
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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 health care 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 harm, damage, or injury as a result of any information provided.
#Beginner #RhythmRide #IndoorCycling #SpinningClass

[@KathleenERoberts]

I’m going to be honest here…I cried on the bike today. Not because the workout was tough (my hammies and my glutes are definitely going to feel it going up the stairs!), but because of what you said during the cool down. For the past ten years of my life, my weight has been scrutinized by my family and my doctor. I’m nowhere near a plus size, nor am I obese, but any time I gain a little bit of weight, immediately I get comments like, “Oh, you need to cut back on the carbs, you need to do this, you need to look like for your age and height, etc”. It’s a real struggle for me mentally, because it affects how I see myself. I see my flaws, imperfections, areas that need to be improved, and trimmed. And to top it off, I get compared to fitness KZbinrs who have been exercising for most of their life, whereas I have just introduced your spin classes into my routine four weeks ago. I’m tired of the comments and the constant comparisons to other people. What you said during the cool down struck a cord with me, and broke down. But I needed to hear those words. I need to do this for me, to make me strong both physically and mentally. So (I know, long winded rant!), I wanted to thank you for providing these workouts and words of encouragement today. I needed that little reminder that this fitness journey belongs to me, and my progress is my own, not anyone else’s. So THANK YOU! ❤

[@kaleigh]

Kathleen!!!! I’m sending you huge hugs right now!!! I’m so happy that you found the importance of doing this for you!!! Not just to fit in a box of what people want you to be! Being your best you is what it’s all about, not a number or a cliche idea of what “healthy” is. I love that you shared this and I appreciate it!! Keep being awesome! 💜

[@KathleenERoberts]

@@kaleigh Wow, thank you for the lovely comment! As someone who has PCOS, it’s a struggle to not gain weight. But I’m doing my best with a healthy diet, good sleep, and exercise. I have already started to see the results in my calves, arms, and core. Thank you for taking the time to respond, and thank you for making these motivational workout videos that keep me coming back every week! Also I love your pug, Stella! She’s so cute! ❤️

[@KK-iy2he]

@@KathleenERoberts Wanted to chime in and say that Kaleigh - your words for those of us who struggle with weight and fitness are inspiring - I started a couple of months ago and I keep coming back because I feel welcome in your classes - in spite of not being the fittest or having a spin bike (I have a stationary bike) - you are focussed on health and just encouraging us for coming out and to keep trying. Words can inspire - and your words do - you have a gift and thank you for sharing it with us.

[@meghanking5395]

Girl yes! Kaleigh is the only spin instructor I follow on KZbin. She is so inspirational! I need to get my Covid shut down weight off because I was recently diagnosed with psoriatic arthritis and even though I was yelling at Kaleigh my first few times on the bike, I look forward to doing her videos because she is so encouraging. We are all in this together no matter what our reason is! Keep up the hard work dear friend ❤

[@hilarystaff4768]

OMG, WOW not sure what part of the ride was beginners ! My legs certainly didn’t find it 😆🤣 Just fab as always , thank you xx

[@mckinzycalapp5455]

You have been the leader and the voice to my 50 lb weight loss. You’ve helped me change my life, and for that I’m forever greatful. Better everyday. Xoxo thanks a million 🎉

[@tauau3571]

Did 11 minutes two days ago, managed to make it to 20 today! I'll try to do the full 30 next time ☺️ thank you for the motivation!

[@kaleigh]

🙌😍 YAY!!! That’s awesome way to go!! 💜

[@aroskusoseshi]

I feel you. Building it up🤣👍👍🎉🎉🎉

[@kimthompson240]

Hey these are great. One suggestion- when you change resistance, you say "let's go to a 6!" But I can't remember if I was at a 5 or a 7, so it would be super helpful if you say "Let's go from a 5 to a 6!" Thanks for your great energy!

[@cherylhackett7609]

This was mentally challenging for me, because I wasn't really motivated. But you know what? With your instructions, I made it!!! I'm a rock star. Lol. Thank you.

[@fitfrugal]

This was perfect. I wanted to do a spin class at my gym but the times didn’t work for me, plus you never know what quality of class you’re going to get with a live teacher. Here’s the solution. Only downside is I no longer have any excuse to skip exercise! 😂

[@ASlightlyBetterWife]

I made it 10 minutes and dang, I'm so proud of myself! Thank you for your encouragement! Can't wait to try again!

[@ramagev]

Love it!! Do some movie themed workouts. Imagine a La la land or Mission Impossible workout day. It would be fun! Thank you for all your motivation❤️

[@Melanie112482]

I needed this today. Been in a huge rut lately... your words of inspiration, seeing you make mistakes, and the reminders that I am on my journey not on anyone else's, was much needed. Thank you!

[@Kujhawks66106]

This ride was fantastic, and it flew by! I loved how it just kept moving the entire time. There was so much variety and the music was really fun! Thank you!

[@jg074]

A month into this and I am beginning to feel other muscles waking up in my legs that are helping me to get stronger during this workout, great music!

[@aylak928]

First workout back after about 7 weeks off due to injuries, Ramadan fasting etc. I have definitely lost some fitness but ALL the enjoyment remains! Thanks Kayleigh! This is one of my favourites. ❤️ The music is brilliant.

[@SandyW.Naples]

You know KC I’ve been spinning for years but took a sabbatical. I’m 67 years old. I thought I could make it through your entire workout, but it just shows what shape I am in. I do stairmaster and a little bit of spinning, lots of weightlifting and I’ve been slacking. Low self-esteem, I’m carrying some body fat that is hard to kick…I’m a little person. I am a bit out of shape. You have given me so much inspiration and encouragement through this video. I love your personality and how you keep encouraging us right along and I thank you for this. I’m going to make a commitment today to spend every day with you. Thank you thank you so much. thank you Stella for the funny faces and countdown ❤️ I too was in tears for thankfulness!

[@lje4962]

Just done this, my first ever spin class, recovering from a long period of illness so pretty unfit, and loved it! Thanks so much @Kayleigh!

[@michellelupo5155]

The most inspirational cycling Coach/Trainer/Friend/Woman/Human Ive ever subscribed to, the best ride ❤🎉 Thank you

[@katywilliams9477]

Great advice!! Just keep on pedaling, doesn’t matter speed or syncing with Kayleigh if you aren’t ready! It’s more important that you got on the bike and you are moving 🎉❤Love you Kayleigh, Jason and Stella too❤😅

[@dansegrotesque]

Woohoo, yes! This was sweaty! 😄 Loved it! And the cool down song is everything! 😄❤️ I admit, I raised my arms to a V 😄

[@bridgetstarr677]

You are right where you are suppose to be….what an encourager! Thank you.

[@teresareal8642]

Your are a true INSPIRATION. Your encouragement is PRICELESS!!!! Thank you,

[@conniefoust7480]

Nothing works better for me than your videos. You are my favorite, just the best

[@TheTyReid]

Planned on a quick 15, loved this so much I stayed the whole way! Thanks for all your inspiration. Side note: Fitbod is my go to for lifting tracking.

[@andreastaad7275]

Finally, I was able to finish the full video, I’m so happy , thanks for a great workout ❤

[@maryluequiroga3165]

Please please keep being a form freak😄😉 It hepls so much especially me recovering from a injury. Love your channel.❤God bless

[@kaleigh]

Aww! Thank you Marylue! 💜💜

[@sorandombysh4ron652]

86 kg Day 1: 10 mins Day 2: 11 mins Day 3: 16 mins Day 4: 14 mins Day 5: 16 mins Day 6: 18 mins Day 7: 20 mins (p.s so proud that i pushed myself for a week) Day 8: rest day Day 9: 22 mins Day 10: rest Day 11: 25 mins Day 12: 27 mins (will update everyday and share my results)

[@ytubeindia9486]

Pls update about ur present weight

[@marilynschneider3313]

Hi Kaleigh, I am a 74 yr. old into keeping fit. The problem is that it is winter here now in OH and I walk ,cycle, mow lawns and swim in summer. So now I can walk and indoor cycle which I have been doing with your 20 min.routine for a few months and have really liked it. Today I did the friendliest 30 min.beginner and liked it too, even if it did kick my butt! I especially love the way you mix up moves and remind about form, which sometimes I do forget while riding. My husband of 50yrs, passed in Jan. 2021 and this is a stress reliever for me. I am so glad I found you and want to thank you for your inspiration. I hope to move up in your routines before summer returns.

[@kaleigh]

Hi Marilyn!! Yay!! I’m so glad we can workout together! I know those cold winters well, growing up in Michigan! 😲🥶 Hehe! Anyways, awesome you gave the 30 minute ride a go! 🙌 I’m really so sad to hear about your husband and I’m sorry for your loss. 😢 50 years of marriage, that’s really amazing though! Big hugs and lots of love! I can’t wait to se you for our next workout! 💜

[@RichardUpton]

That’s a lovely motivational 30 minutes. Any new people to your site will surely see this and want to continue with you, as I did at the start of this year 😊

[@ashlynmarie8523]

This was my first spin workout in YEARS and I stopped and started twice but finished and feel amazing and a little like jello thanks so much Kaleigh!! ❤

[@Jruan23]

Love an easy beginner spin workout for recovery days! 😂 for some reason this felt just as hard as normal spin workout videos

[@princessaisyah7029]

Hey Keleigh. So bloody happy just done for my first time a 30 minutes workout. Usually l can do a 20-25 minutes workout. Today l was determined to finished It including the jumps. Yeah!! High 5 Kaleigh 💪💪

[@mimifufu6001]

Today is my fourth day l am getting better everyday l dont understand how but first day I made it to 10 minutes but today 30 minutes. Thank you so so much dear 😘 💕 l didn't stand up but l exercise through the all training 💪 . I appreciate your help and effort 👌.

[@Bhairavy07]

This was my recovery ride, ive been 5 months consistent with this super hero, and i cried at that speech in the end❤

[@adambelinson4405]

I just got on the bike and out of recovery. I started spinning in 1995. I absolutely love your workout and the way you train.

[@andresamuel9312]

This is a fantastic video. Really top top quality in terms of intensity, effectiveness and instructor charisma

[@jojjjb8535]

Excellent workout. Love your enthusiasm!

[@helenledingham8000]

Another fab one but my goodness beginner?!! Glad I didn't go for intermediate!! Exhausted and sweaty but feeling good and ready for the day (UK). THANKS Kayleigh🥰🥰

[@RonnieTabor]

First time back in the saddle for a few years. This was the perfect combo motivation and encouragement

[@shay_starlessxsea]

I'm 11 weeks postpartum and am really LOVING your workouts!! Thankyou ❤

[@angelbergthsoto5140]

Yeeeesss! It has been almost 2 years!! I felt like dying but I finished!! You are the best Madam!!!

[@lisaevans4730]

Very Enjoyable! Lisa and Lottie the black pug, from Pembrokeshire Wales.

[@kayknox1287]

One of my faves…best music, best choreo, BEST Kaleigh. The life coaching at the end is real boost! More, More, More!!

[@caitlinduff1814]

Lost power half way through! Finished the ride on my phone in the dark!! 😂 thankyou so much for the ability to do these workouts anywhere at anytime!

[@nathaliehebert6003]

Just did it aftera 40 minutes intervals run! Very good! Great pep talks ! Thanks!

[@rcuauhtle]

Lauren, all I want to say is...Thank you!, you're amazing. I love all your videos. I am your fan.

[@taylorblair5062]

I cried during this. You are so encouraging and have such a lovely energy!!! Thanks for making these videos 🤍🤍🤍

[@MudSpider]

Recovering from a grade 5 separated AC. These are perfect. Thank you.

[@elsavoltz]

I love from the bottom of my heart that you put these workouts on youtube!!!

[@bethanyhodges3672]

Amazing sweat sesh!!! Will definitely do this one again and push harder.

[@annetremblay]

This was a perfect recovery ride from mountain biking the night before. Always love the motivation talks too, merci beaucoup !!

[@traceyhudson173]

Where would we be without your pep talks?! Just what I needed this morning - keep them coming and thank you! By the way, Stella rocks every time!

[@amyhealy1914]

I love this workout! I've done it many times and always appreciate the encouraging words!

[@tjlogan4460]

Thanks for the workouts, thanks for the positive vibes and motivation you Rock!

[@llmiller23]

Sometimes I wish I was your dog just chilling but in the end I’m so happy I did your workouts ♥️

[@HeartLatic]

❤❤❤ My first time here and your method, your support, everything 💞💞💞big thanks. 🙏🏾🙏🏾🙏🏾

[@foreverfunny5457]

Girl, not gonna lie, I thought I might die during this ride. But, your encouragement at just the right moment kept me going! Week 2 fire me. Thank you❤

[@patriciaromita8261]

Best spinning workout online! Thank you 🙏

[@michaelbosworth5439]

Kaleigh is inspiring and motivating while being unintimidating, making me feel great for trying and forgiving myself for what i cant do...YET! really good! i did 24 out of 30 mins although not at the same speeds but i did it longer and stronger than i ever had before! Thanks girl!!

[@andysole81]

I must say it: I love the music of these workouts! I have found out, just as you mentioned it, that they are great for when you are driving or when you just need to pump some energy to your days! Thanks!

[@philosophzraptor]

Loved this workout and the positivity and encouragement! No one does it better, thank you Kaleigh!

[@juanalarena6272]

Thanks so much, Kaleigh! The workout is excellent, and your encouragement is amazing!!❤

[@lauramccluskey5253]

great motivation talks. makes all the difference I'm hooked . thanks .

[@melz89007]

This is your 3rd beginner workout I've tried and by far my favourite. The music at the beginning totally pulled me in!

[@uh0really]

So grateful for your free workouts!! You have been with me everyday as I begin my fitness journey ❤️ thank you for helping me start everyday on a positive note!!❤️

[@taylerbailey8063]

Hi Kaleigh! Just wanted to say this ride was awesome! Been recovering from an ankle injury, bought a spin bike and you workouts have been game-changers. And this one was so fun! Can't wait for more!

[@davidcampbell2713]

Great workout to get back on the bike and back on the cycling grind! Thanks!

[@ifiwasyourmother]

Thank you, thank you, thank you ❤ Back on the bike after two children and one burnout 😅 What a feeling 🥳 Hugs from Finland 😘

[@joannaramos9098]

Just wanna to thank you for your work , you just make my day and I love I of whole my heart

[@brookeflewelling7129]

I found your channel a few months before I got pregnant and loved all your videos so much! I'm now almost 30 weeks and still going-- modifying when needed and coming back to these beginner rides. Thanks for helping me stay active and feeling strong!

[@maggm417]

I’ve had a hard time finding motivation to workout lately, but I loved this! First class I’ve made it all the way through!

[@karenbecker2005]

LOVED! You make riding so much fun!!!! So glad I found you! Will be back for more! Thank you Kaleigh!

[@lewisforsythe92]

I’m recovering from a heart attack. I was a gym rat . Loving this spinning , on my Golds Gym 290

[@andydekker5003]

Thank you Kaleigh! Thoroughly enjoyed this workout! Awesome!!!

[@timesavingfit]

This was perfect! I haven’t cycled in a while and this was exactly what I needed to get back into it! Saved this for future reference 😊 thanks so much!

[@laurapage9259]

Did this for the first time this morning!! Great workout even if I did not do all the jumps and jogs, etc. Thank you for doing videos for beginners as well as more experienced.

[@aaronmolasky9611]

OK I am ready I’m hyped I’m pumped I will do my best thank you ladies for the best ride ever happy new year

[@sarahgilmore8553]

🤩I feel amazing. You are changing my life. I’m here for the ride AND the pep talks I came to this video and had only made it to 23 mins last time. This time I killed it. THANK YOU,!,

[@soniaedwards6101]

Thank you! Thank you! Thank you! For your motivation to cycle again. I am finally making good use of my neighbor’s stationary bike, that she placed on the curb to discard. 🥰👍🏾

[@jeffjensen9547]

This video is helping me for Baker 2 Vegas relay race. Thank you!

[@alexiasrevenge2879]

Your encouragement is next level! I kinda let myself go a bit and wanted to slowly get back in shape and found this video its amazing! Did 10mins so hoping to increase that each day!

[@amberdanielleUGCcreator]

It was definitely a killer workout for my first day I was making it rain in first 5 mins of video....i have high hopes for this spin class. I have such severe body dysmorphia. And it's hard when your so short but considered over weight just because your height. 153lbs today and I'm hoping to hit 133lb for my goal weight . ❤ keep on encouraging me. So I can reach my goal.😊

[@teresadiaz9127]

I must admit I really didn’t feel like working out today. I even cleaned my room and did some laundry but kept thinking I need to get on but also saying Im really tired. So I grabbed my cycling shoes put them on a just got on. Thank you for making this easier, love your videos your so encouraging ♥️

[@caraf.6210]

I love this workout, I always do it. I love the second set of jogs and jumps 😊

[@foto0884]

The motivational cooldown was amazing! LOVE THIS WORKOUT!

[@ChancyFit]

I ALWAYS love your 30 minute spin class. I also love your in depth explanation of how the spin bike works. Let’s go Ms. Enjoy 💥💥💥💥💥💥

[@kaleigh]

Thanks, Chancy!!! I really appreciate your sweet comments! ☺️💜🙏🏻

[@ChancyFit]

@@kaleigh you are very welcome and well deserved🥳🥳

[@feliciatunnah8882]

This was a great workout - I did it all seated bc I don’t have a bike I can really stand with. This is amazing!!

[@sallyfriel323]

Another great workout! Thank you for your motivational words during the cool down. I need to have that on a continuous loop!

[@carolsturgill5895]

Excellent Class. Thank you ! Yes it does clear your mind indeed.

[@lorilippert6274]

Pushing play in North Dakota! Another keeper here. It felt amazing. Thank you!

[@susanmiller4885]

I haven’t done this for about a year! Just recovering from a 2 week ill😅. This was perfect and so glad to be back!!

[@wozzerwozzer1]

Just started spin...losing weight already! Thanks!

[@wandafischer9137]

Loved it!!! I turned the speed increases into sprints and WOW! I was completely spent by the end. Great ride!

[@ivelissezima1313]

Thank You so much for your dedication …. I love this💕

[@jmcruzarg08]

Thanks for this 30 minutes!

[@michellemendoza3884]

THANK YOU! This was the perfect beginner ride. Ive been wwatching your channel and doing live rodes for a few months now, so this was an excellent way for me to see where Ive improved and where I still need some work. The perfect combo of motivational & challenging as always! Love it!!

[@pattyportschy7749]

WOOHOO! 🎉 did it all after 3 broken ribs. Getting back!

[@santab2435]

Holy moly ! I am an active person but this is only my second time on a bike and it kicked my butt in 15 mins 🤣🤣🤣I’m going to get to the end !

[@rinataolivier8586]

Just did it! Got lazy and busy blah blah skipped almost 3 weeks but am back now. Thanks for this one

[@philipsamuelsen7904]

Great set! Thank you!

[@dawilson47]

Best Beginner Class ever!! Thank you so much!

[@kaleigh]

So happy to hear you enjoyed it! Thank you! ☺️🙏💜

[@marisatriebe6786]

Thank you! You are an awesome instructor!

[@margomaher1966]

Kaliegh, I’m up another level. You are an amazing motivator…. Thank you 😊