FULL SEATED Stationary Bike Workout for Beginners

This 30 minute seated indoor cycling class is great for beginners!
💁🏼‍♀‍ 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 - 0:38 Welcome
0:39 - 3:31 Warm Up | Different by ellipsis
3:32 - 7:05 Climbs | Won't Back Down by WEDNXSDAY
7:06 - 10:46 Maintain Speed | Take It All by Valley Of Wolves
10:47 - 13:39 Sprints | Fall in Line by Killrude
13:40 - 16:36 Rolling Hills | I'm on a Roll by Kat Leon
16:37 - 19:08 Climbs | Put the Work In by LG (TEAM GENIUS)
19:09 - 21:44 Speed Increase | Big Timer by Marcus Meston
21:45 - 24:54 Rolling Hills | Nothing But You by Leaving Austin
24:55 - 26:51 Sprints | Young Nights by Adua Blaize
26:52 - 29:44 Cool Down | If Only My Heart Could Speak 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 to maximize your workouts? Find awesome gear here? 👉 www.amazon.com/shop/kaleighco...
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⭐️ Book a 1-hour Zoom meeting with me to help you reach your fitness goals!👉 www.buymeacoffee.com/kaleighc...
🎶 Jam out anytime and anywhere! Here are all of my Spotify playlists, just for YOU! 👉 open.spotify.com/playlist/6QL...
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⭐️ 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👉 • FULL SEATED Stationary...
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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 #StationaryBike #ExerciseBike

[@Mezzararty]

To all you beginners, Keep kicking butt! I first did this work out back in February this year, I was 100kg and yes, it was a struggle. My bum hurt after 15 minutes and I was sweating buckets, however since REVIVE started and I have followed Kaleigh’s program for both cycle and strength classes six days a week, my strength has increased phenomenally and now that I can come out into 2nd and 3rd, my bottom gets a rest which in itself is awesome. What you are cycling at now will get so much more easier. Since riding this ride back in February, my resistance has changed twice and what was my R9 then is my current R7, which I’m again about to raise up. And I’ve lost 12kg which I’m amazed with. You can do it, keep at it and your body, mind (and bottom) will love you for it! Don’t forget to combine the strength classes too! Kaleigh, you are, as I've said many times before, a true inspiration and the rock for many. Keep it up master butt kicker! Best wishes from Mez xxx

[@santosrodriguez]

Came to check out the class. Stayed for the dog.

[@CharitySRose]

Back at it. Lost 22 pounds changing my diet now back to spinning. I’d love to see NEW beginner videos. Please.

[@BryttaniD]

Ommgg! This is a beginner ride?! I was dying the whole time, had to step and decr resistance multiple times. I plan to revisit this one and see how my endurance has changed. WHEW CHILLLEE

[@laurabeck2738]

This ride is marked as a beginner ride, but I must say as a certified Spin Instructor, I loved it! It is so we'll put together with awesome rolling hill, climb and sprint training that even an intermediate or advanced rider, can benefit from this ride!! Awesome Kaleigh! 🚴‍♀️🌟🌟🌟🌟🌟❗

[@matthewgould4464]

Hi Kaleigh my wife and I have just started your beginner spinning sessions - we just wanted to say a big thank you for these excellent workouts, encouragement and instruction. The dog made me lol yesterday 😂

[@meghanwhalen3145]

Thank you for this! I am one year into recovering from a back injury (herniated disc L5-S1, L4-L5) and this was one of the first successful cardio workouts I've done in a long time! I was able to ride pain free and am looking forward to completing more rides on your channel. Thank you for offering these workouts for beginners and injured folk alike. :))

[@daftoptimist]

I am an absolute beginner, no previous cycling workouts. It kicked my ass but I’m also pleasantly surprised I made it through the whole thing without stopping. I’ve got a lot more in me than I thought!

[@brittanybrewer5894]

Girl I love your bike workouts. It has made me fall in love with spin cycling. Gets my days off to such a great start. Feeling GOOD!!

[@asander0459]

I had a hard time finding the motivation to use my stationary bike, but after discovering your video. I was able to follow along and complete this ride! Great music, awesome encouragement. Thank you!

[@katemillar2512]

Simply the best training on KZbin , realistic , and a brilliant place to start . Love these videos . Keep them coming.

[@kaleigh]

Kate, thank you so much! I really appreciate that!! 💜🎉 Thanks for being my workout buddy! 🚴‍♀️😄🚴‍♀️

[@tishasimpson7271]

I am loving these fully seated bike rides. I am so glad I found you Kaleigh! With my bike it's a Schwinn and I can only do seated workouts And also I have I really bad foot that may need another surgery this summer so This is so perfect. I would love more fully seeded workouts If you ever get the chance to do anymore. I have tried all the ones that I could find. Thank you for providing these!

[@Jordy1979]

Your rides are fun and engaging. Have been trying to find a routine to stick to for a long time now and so far your classes have been keeping me coming back for more. Thankyou

[@ashleytuttle7908]

I’ve had my bike for two years and only used it once. I’m trying to change that and this was my first ride with you. Definitely won’t be my last!!

[@melissam4523]

Been doing this cycling workout along with your 30 minute hiit and strength workouts for 2 weeks now! I never, like EVER did any type of physical exercise and wow 😅 its hard but I feel so good and proud of myself when its over. Thank you so much for the way you cheer us up with your workouts Kaleigh!

[@manuelagaytan7471]

The only thing keeping me engaged is watching the pug in the background, watching him sleep is mesmerizing to me.

Thank you!!! I will always love more fully seated rides! (I’m nervous the regular up and down movements may brakes the bike I have!))

[@virym4827]

Also me! That’s how i arrived here. Looking for seated rides.

[@kimwatson1722]

Me too because I have knee problems already so this helps me get workouts in without over doing it. Love your videos❤❤

[@yolandawiersma8180]

Have just started riding with you. It’s exactly what I needed.

[@lcurry5894]

I have a folding cycling bike which makes it impossible to stand in position 3 while cycling, so this workout was definitely what I needed- good variety and fun. Thanks!

[@tews123]

I recently got a spin bike for Christmas! I loved spin but due to the pandemic I don't feel comfortable in the gym anymore due to my contamination OCD. Your videos are amazing and this is my 3rd one and I'm loving it. Literally sweating so much hahahaha! Love your dog and kitty too!

[@revgrier8039]

I'm Pastor Grier I'm home I'm going to chemotherapy and I started your workout yesterday today on Sunday I actually completed your new beginner workout training and I went to it really good because I like the way how you bring the numbers up and down work in the title I just want to tell you I thank you and I appreciate all that you've been doing with your workout training I'm hoping to get back in shape I'm still going to chemotherapy happy new year God bless you

[@brigittegriffith8326]

Just went back to this 30 min seated. Nice to do this one again.

[@SimplySaraJohnson]

First timer checking in 🙋🏽‍♀️ I recently bought a used proform x-bike off of Facebook marketplace for $30. I didn’t want to spend much because I didn’t know if I was going to like it. This fully seated workout was perfect for this! I have to admit I didn’t make it completely through I skipped the last 10 minutes to the cool down. I can’t wait to try it again and push myself to complete the whole workout. Thank you I’m so excited I came across your channel.

[@lynnelacey7130]

Saw a stationary bike in the clearance isle at Walmart, bought it even though I was over it's weight limit of 250. Told myself I would use it till it broke lol. My starting wt was 334, I found your videos...now down to 312! Bike is still holding up, thank you Lord! Lol Love your videos! Thank you so much for making them!

[@Mezzararty]

It was the 24th Feb 2022 when I first did this work out, and I will be honest, I struggled. Over the course of February and March, I returned to this workout 5 times. In between, I tried Kaleigh's other cycle workouts including, lately, a few intermediate ones (managed one round off the seat in a few workouts.) I also started on Kaliegh's strength classes 2 weeks ago and am already reaping the rewards! This morning, I thought I would return to this one in particular as it was one of the first workouts I started with and BOOM Smashed it COMPLETELY! So thank you Beginners Class, I think I've now graduated to Intermediates to stay! GO TEAM CLIMB/SPRINT - LOVE FROM MEZ IN AUSTRALIA

[@catherinerae5815]

Hi from Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿::: Fabulous my strength has increased see difference from last time I did this workout / session👏👏🙌🙌🙌🙌👍👍👍👍👍

[@typhoidkroyf471]

Very helpful after elbow surgery to have a few seated workouts. Thank you

[@SonomaFitDogs]

Half way through the beginner program and I already had to increase my resistance at 5. Great workouts to keep motivated

[@hami4044]

这是目前我最喜欢的训练，因为全程坐着🤣 还是很惊讶我有这么大的进步，我更期待下一次的自选训练了！今天也很谢谢你❤

[@katywilliams9477]

So tough!! Especially after working an overnight 😮So sweaty, but feel so good❤Thank you both 🎉

[@MsClintopia]

Thank you so much for these workouts! I have been recovering from a knee injury and suffer from arthritis. I have struggled to find a way to do cardio that I can do from home. I finally got a bike and these videos. My knees are feeling so much better as they strengthen safely. You are so encouraging and simply a Godsend. ❤️❤️❤️ Much love! Colin’s Mom

[@conniefoust7480]

This is so tried and true. I keep going back to this one, three months now. I am 74, new to cycling. I love it so much. Great workout. I have lost 11 pounds. I have a weak right knee, my doctor advised me to bike. The knee is stronger, the pain is minimal. . Thank you Kayleigh, such an upbeat session, you have changed the quality of my life.

[@MariaSanchez-jd4ce]

After breaking my ankle and having surgery I lost my drive to work out. For almost a whole year! This was my first FULL video back. And holy crap! I feel tired but great. Like always you’re so motivational

[@kellyfinitsas1630]

Injured runner looking to switch things up and this lit my legs on 🔥!! Thank you!

[@rakanal-qasim3197]

Love thisssss!!! Definitely found my new cycling guru 🔥💪🏼

[@jonpasse9106]

Not just for beginners! Add some gears for more challenge or use as a great recovery ride after a tough Saturday live ride (I might have done both). Like the song says... “Looking for results? Put the work in!” (Fun to hear that one again - always a motivator). Thanks, Kaleigh and Jason for another great class! You guys kick butt 💪.

[@kaleigh]

Yes!!! Jon, this is so true!! Just add a little more resistance and you can totally take this up another notch!! Love that song too!!! Thanks as always for working out with me, Jon! 💜😄

[@annetremblay]

Same here, did this one to recover from yesterday’s ride and to test out my new bike that came in yesterday pm! 🙌🏻

[@evadent515]

Round of Applause for another great ride!! Even as a recovery ride, this one still kicked butt! Favorite song in this set was "Put the Work In!" Off to Dessert... and the thumper!

[@aureliemby5823]

Your videos are by far my favourite

[@brandiedidier8793]

I’ve done this ride a couple times. 1 year Postpartum and Recovering from several sicknesses and finally getting back into exercising! Full seated are my jam -I have some limitations that keep me in the seat. I was able to finish this ride today!! Boom! I feel great! Thank you so Kaleigh for all your hard work in creating these rides and being such an inspirational coach! Couldn’t have done it without you!

[@martynazawadzka3882]

Your workouts and motivational talk makes me cry. Literally. Literal tears pouring down my face as I come to realisation what I have done to my body and that somehow it’s not too late to fix it.

[@eileensatter5004]

My favorite workout so far!

[@hujohnny7785]

Great product, easy to clean -worked out great !

[@meredithhaskins7968]

I’ve been riding and working out with you for two months now. I did this workout on my day “off” and I’m pleased to say that all my numbers went up. I think I even sweated more doing a seated session than in the intermediate sessions I’ve done recently!

[@serenalou528]

Just started my spin journey with you today after buying a bike. Absolutely killed me but loved your energy, positivity and encouragement. You’re the most genuine instructor I’ve found on here and will be riding with you as much as I can. Thank you so much for help me through what has been a very dark and difficult time. Your encouragement and my ex’s weight related insults pushed me through that saddle soreness and those sprints ❤️❤️

[@marleehamilton5715]

This was amazing! You have helped me get into the cycling world. love you

[@emmabrown4439]

Getting back into regular workouts with these beginner rides - love them and love the encouragement throughout them!!!

[@feliciatunnah8882]

I love this workout - been doing it every day for a week and it’s great. More sitting cycling videos please!

[@amylyn722]

Love this today! Thanks for a 30 minute seated ride, it's exactly what I needed.

[@rebeccawhitmer9244]

Thank you for doing what you do!! So far this is my favorite workout! It pushes me and I love the music!

[@malkalopez1641]

Woohoo! I made all the way through 30 mins for the first time! I’m a week and a half into my cycling journey. Thank you!

[@amylyn722]

Thanks again! I appreciate that there are so many options for what I need each day!

[@lisainnes6466]

I am starting a journey of self-improvement. A major goal is my level of physical fitness. Thank you for your videos. I find them very engaging and uplifting. Stella is awesome!

[@burns1606]

I just looveeee, loovveee, loveeee this full SEATED stationary bike workout! the video that I was waiting for, amazing workout thank you Kaleigh, looking forward for more like this!!!

[@fitpixie]

Sweating ! Smiling 😊. Great ride 😅

[@jeffngill]

Just bought my spin bike and completed 2 rides with you. This is great for me.

[@kaleigh]

Woo!!! Way to go!!! That’s awesome, Jeff! Thanks for working out with me! 🥳🙌💜

[@markaylamickey1393]

I just started working out on my upright exercise bike 2 weeks ago (3/15). For the first 2 weeks I started off on your 20 minute beginner workout video and today was my first day doing this 30 minute workout. I love how encouraging you are! If it wasn’t for your videos I probably would of already given up!

[@kaleigh]

Hi Markayla!! Woo!! Welcome to the channel! That’s amazing!! 🎉 Way to go sticking with it and moving up!! I’m so happy you’ve shared your progress!! Keep kicking butt! 😍🤗💜 Thanks for the sweet words too!

[@taralane4921]

I'm 60 next month, and this workout is just perfect for me! I doubt I'll ever move on to the intermediate rides, as the old knees can't cope with getting out of the saddle! Thanks for these workouts Kalieigh! They're great! :)

[@joanieveitch8113]

I'm so grateful you post these beginner and recovery rides, and for your encouraging motivation that we each ride our own ride. The important thing is showing up! Thanks Kaleigh xo

[@Derurrege8815]

Just a few weeks ago, i couldn't even fet the full 20' workout done. Now i've done the 30' one And it's only due to your enthousiasm and encouragement i'm already at this stage You make it so easy to keep on going and, going and, ... I love your trainings, specially the fully seated, even the dessert

[@taylorgrant2754]

Thank you for the workouts. I have a folding upright bike, so I enjoy these fully seated workouts (since I can’t really stand up). I always have a good sweat!

[@victordubbs541]

First time doing this video, and omg it was hard! That being said you are absolutely amazing, and I will keep doing this video until I can make it till intermediate. I’m a long journey for weight loss, but you somehow made me want to come back for more! Thank you so much!!!

[@tonywalker5767]

I did this work out just to see how much I have improved........Thanks for pushing me further in your motivating ways to do better!!!!!

[@clairenicholls8018]

Just found this channel and I’m loving these videos! Such a fun way to incorporate cardio into my routine, and so accessible for a beginner rider! Thank you!!

[@emilynorman3881]

I just did this workout on my recumbent bike and LOVED it! Love the positivity from the instructor. Will look for more videos from her.

[@juvyvelasquez8203]

Morning 🌄 proud team sprint member here ❤️@kaleigh cohen you are one of d best cycling instructor 👍🏾👍🏾👍🏾thank you so much 👍🏾simply amazing 👍🏾 ur YT cycling class one of my best class in RPN.keep inspiring people..super galing the best ka tlaga! from PH with Love 💕.keep safe.God bless 🙏.

[@JCfromEtown]

I just got my bike last week and have been loving watching your videos! Total sweat sesh and my legs are sore after this one! ♥️

[@KDChaly]

my first ride with you! thank you so much!

[@juliecox8301]

You truly are the best in the industry!!! Thank you for following your passion. You have changed my life with your classes….

[@cherylhackett7609]

This was a fun fun class. So inspiring to have found your channel. It makes cardio fun. I appreciate all you do. Thank you.

[@nataliewood8940]

After 5 weeks of this workout and a few other of your beginner classes 2 times a week, I feel ready to up my levels of resistance. And feeling so confident to stand up in workouts on the bike. Thanks heaps.

[@pesssoabartelt]

Amazing. Now I felling ready for my holiday tomorrow in Brazil. Thx a lot

[@evelynecantin3263]

So far, with the Tabata workout, this is one of my favorite that i can do 3-4 times a week!!! Just awesome !!! Thank you so much!!!!

[@nataliewood8940]

After 8 wks of your 20min workouts, this week decided to do the 30min workouts. Did this one on Monday and again today- today taking my resistance up 1. I made it through! 🎉🎊🚴‍♀️🤔 feeling strong 💪Thanks Kaleigh!

[@rachaeljans998]

I'm a mountain biker and just got a stationary bike to work on my climbing fitness. Love your ques and energy. Thank you!

[@shannalymon7838]

I love this seated workout! I had to workout at home on our Exerpeutic upright bike, since the gyms are closed in my town today ❄️ and let me tell you! This workout kicked my butt but was also SO MUCH FUN! Thank you for making these workouts accessible for those who do not have spin bikes 🙌🏽 I’ve only been riding for 5 days now but I’m excited to continue this journey and do more of your workouts in the process 💜

[@vesaher3091]

That song reaching the end "nothing but you", and your words of encouragement are the fuel for my very exhausted legs, and for me to keep it up 😅❤️😅❤️😅

[@jessicajago5306]

Amazing workout! Love your encouraging words. Stella motivates me, love her comments. Using your workouts for an ACL recovery

[@lindaicenhauer-ramirez5447]

Great class. Haven't done anything like this in a while and you are a great instructor!. Thank you!

[@misterckids]

(From another video) Kaleigh: “And when Team Climb and Team Sprint combine, you get…” Me: “Team Clint!” Kaleigh: “Team Rolling Hills!” Me: “Oops, that makes more sense” 😂😂🤪😊😎👍🏻

[@kaleigh]

😂😂😂😂😂

[@Cujo51684]

Celebrating one year of having my spin bike and one year with kaleighs spin classes!!!! Thought it would be nice to come back to a beginner ride where I started. This was still a challenge. Full seated 😲😮‍💨 and speed. Love switching it up.

[@alonsodesalazar4950]

I loved this workout! Really clear instructions and great encouragement. This was a perfect step up from your 20 min beginner video. Thanks so much for putting these together for ppl who can’t (yet!) stand up every 30 seconds.

[@allycat6141]

Thank you for this! I’m not a beginner, but I’m working through some knee/foot issues and needed to take a break from any standing on the bike. There are really very few seated classes on KZbin! It’s not as fun to take a class when you can’t follow all of the prompts, so I loved having a ride that I can actually follow while I work through my injury! Thank you! ❤️❤️❤️

[@staciofaz]

Just finished my workout! I have a FitNation Flex Bike, so I can only do seated workouts. I almost gave up on the bike and was about to store it away until I found this channel! Thank you for the great work outs, motivational words, and a cute puppy to focus on while climbing the hill!

[@rebeccaschindler3112]

This is my favorite workout so far!

[@kaleigh]

Yay! 💜💜

[@nietagreene1169]

Today was my first day doing this workout. I completed it straight through with only slowing down to drink water twice. I have been working out for almost two months. And I needed to add a new exercise to my workout routine. I came across your videos and since my mom use to take a spin class I figured I would try it. I am definitely team sprint instead of team climb. I would love more seated workouts for those of us that can't stand due to disability on the bike. I had a stroke 5 years ago and standing/balance/post stroke nerve pain is a major issue for me so this seated workout is a really helpful for me to get back shape. Please post more team sprint beginner workouts please for 20-30 minutes. Even though I couldn't do the RPMs on the climbs I was able to keep up on the sprints and handle the resistance throughout the workout. Thank you for posting these workouts on KZbin and you rock as a trainer. I would love to take one of your virtual live classes.

[@caraf.6210]

I love this workout! The music is great and I feel my quads, hami’s, and gluts working hard.

[@kaleigh]

Yay!!! So happy you liked it, Cara!! 🎉💜

[@cassondrad2280]

Excellent way to start my day. Thank you.

[@kellyvanpooss6420]

nice! This is my 3rd day of your workouts and the 1st one where I didn't have to stop! Thank you so much for your content xxx

[@PreediiC]

Ok so this is my fourth week doing beginner spin workouts with you and these workouts kick my butt but i am slowly seeing myself get stronger and it feels amazing!!! These videos are the absolute best and i look forward to moving on to the next level with you. Thank you so much!

[@katywilliams9477]

Great second time around, always challenging Kayleigh and Jason 🎉

[@Redreamer222]

This one was perfect for me as im a seated rider. Its a great ride to challange yourself and do it once or twice every week to see how much can be improved each week or so by just adding resistance and speed.. Thank you Kaleigh and Jason.

[@juvyvelasquez8203]

Thank you so much 👍🏾👍🏾the best full seated cycling class 👍🏾👍🏾love ur vedios ❤️ keep safe,God bless 🙏

[@Jasmine-ph4fs]

Loved this workout. I have a stationary bike where I can’t stand. So a fully seated workout that’s challenging and fun is great for me. For the other workouts I try to keep up with it but modify the standing and just follow the hand placements.

[@williambilse]

I have been doing the 20min video and now I'm going to try this 30min ride for the first time. Kaleigh you are a fun motivator. Thanks for these videos.

[@laurie2335]

Thank you a thousand times over! I’m using an inexpensive Sunny Belt Drive Indoor Cycling Bike with knobs for resistance. I figured out a 5 resistance by starting with a 10 (which I figured as next to impossible), and then turned the resistance knob half turns to get me to a 5! I can follow your legs and the beat to approximate the rpm’s. It’s working out great. No need for a crazy expensive bike! I started with the 20 minute full-seated videos, and did them for 2 straight weeks. Decided to bump it up to 30 today and I did it! I’m so proud of myself! I’ll do the 30 for at least a week or two and then try whatever is next! Great playlist, great instructions, totally doable and I feel better than ever!! Thank you!! You changed my life!!

[@AshleyPileski]

Love your videos Kayleigh! 🥳

[@barrychisholm5177]

I need to add my voice to Laura and Jon - I just did this one this morning, added and extra level of resistance to my normal, and boom - this "beginner" session killed me! Killed in the best way possible! BIG THANK YOU TO THE COHEN GANG for always keeping us going!

[@kaleigh]

Woo!!!! That’s awesome, Barry!! Way to go! 🎉🙌 You’re very welcome and thanks for being here!! 😄💜

[@elizabethcordova911]

Another great workout!!! Thank you!!❤️🧡💛💚💙💜💖

[@gennam.158]

I got my first spin bike a couple weeks ago, never used a spin bike before (used to road cycle) I've been following your beginner videos and just wanted to thank you! I'm really loving your workouts :)

[@jacquelinecobb9387]

I'm back after surgery, and it felt great. Now to get back to the fitness level where I was before the knife! Thanks, Kaleigh!