20 Minute FULL SEATED Beginner Indoor Cycling Workout

This 20 minute stationary bike workout for beginners is great for burning fat and building cardio and strength endurance!
This indoor cycling workout is going to help you build stamina and gain confidence on your bike to move onto intermediate and advanced cycling workouts! We remain in the saddle for this entire ride to focus on longer sprints and heavier climbs.
💁🏼‍♀‍ 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
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0:00 - 0:40 Welcome
0:41 - 3:23 WARM UP | Stars by Chair Model
3:24 - 5:39 SPRINTS | Light That Fire by Oh The Larceny
5:40 - 8:06 CLIMBS | Freedom by The Originals
8:07 - 10:32 SPRINTS | Never Let It Go by Heyson
10:33 - 13:34 RIGHT LEFT | White Gold by Tommy Ljungberg
13:35 - 16:36 CLIMBS | Caution (GOOD Remix) by Skrxlla
16:37 - 19:14 ROLLING HILLS | Be My Parachute by Basixx
19:15 - 23:10 COOL DOWN | All In by The Wildcardz
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New to my indoor cycling workouts? START HERE! 👉 • Beginner's Guide to In...
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
⭐️ 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/0UL...
⭐️ 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👉 • 20 Minute FULL SEATED ...
Some of the links listed above are affiliate links 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 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.
#FullSeated #Beginner #IndoorCycling #StationaryBike #SpinClass

[@jjjackie]

I have a cheapo folding stationary bike that I can't stand on so love the full seated rides you post! Would love more! ❤

[@evilbluemandm]

Staying in the saddle the whole ride is no joke.

[@tammarahighley1040]

This is my 3rd ride EVER, and I'm just happy to say I made it past the 13-minute mark (13:45)! I wanted to quit before the 5, but you were super encouraging and helped me to push and challenge myself. I know it isn't much, but it sure feels like a win today - thank you!

[@sarahgilmore8553]

Great job!!! Keep track of what you do. It’s sooomuch fun to come back and compare

[@nabilaray7967]

Love all kaleigh cycling classes... Total knockout fun... And really have results fast... Yeah... 🙏😊👍🙌🌹

[@lauradefilippo2046]

GOOD FOR YOU!

[@annettechambers316]

Hi..I am 60 and suffer from arthritis in both my knees from years of running on tarmac. I ve started doing your 20 min seated class 4 or 5 days a week and my knees have improved so much as the muscles strengthen. You are encouraging without being annoying 😀. Really enjoying it and may even start the 30 minute one. Annie (Ireland)

[@Gnasheress]

Annie hope you’re doing well! It was nice to hear your knees improved. How are you keeping now?

[@dinikaram4609]

I love these seated vids because I can't stand on the bike due to an arch injury. Keep them coming...the more intensity the better. You are just the best!

[@kaleigh]

Yay! Glad you love the seated rides! 👏🔥🎉

[@jenniferbond7073]

I’m recovery from 2 foot surgeries, I could stand but not allowed yet!

[@shugafreemintyfresh]

“Don’t give up on you” such simple but powerful words that get me every time! Sometimes I wonder if content creators know what saying the right words at the right time can mean to some people, it’s what makes what you do so special. Keep up the amazing vids! ❤️

[@Tay808ful]

I just love her energy. She's my go to cyclist.

[@kaleigh]

Danielle!!! You are so kind! 💜 Thank you! 🙏

[@juvyvelasquez8203]

Super love these full seated cycling class 👍🏾👍🏾 congrats @caleigh Cohen you executed well 🙏 thank you so much.looking forward in your YT class the best Good afternoon. God bless ❤️ be safe regards ❣️

[@adriennedavis2703]

You make these rides fly by. Thanks so very much

[@agentleastlikely]

Ooh, please do more fully seated rides, Kayleigh, especially intermediate ones! My bike isn't made to stand up on, but your workouts are finally enabling me to make the most of it.

[@patrickfielder6069]

I have been following your lessons for over three months now. So far lost over 3½ stone and getting fitter. Youŕ videos have inspired me, everyday. Thank you 😘😘😘

[@AlanT0ng]

Yes! I did it. Just done my very first indoor spinning ✅ It's awesome. Yeah. We all have to start somewhere. 💪💪💪

[@CrowQuillProductions]

As an indoor cycling instructor, your videos are the only ones I ever refer my clients to when they want a home cycling workout. Thank you for your beat based, non-knee/hip shattering methods. Sustainable and fun cycling for the win. xx

[@meadowsandmountain]

I love the seated rides cause the bike I have doesn‘t allow for standing up. ALSO you cheering me on at the end almost made me cry you are amazing. AND: I love the editing of your videos!! ❤🥰

[@turragorman59]

Second week post op hip replacement. This is exactly what I need.

[@JenSarabin]

You are soooo motivating! Thank you, I love ya!

[@LittleMiss921]

Best vids and person on KZbin. Your spirit is truly amazing and I’m thankful to have found young inspiration!

[@kaleigh]

Oh my word, Patricia! You are so kind! Thank you for the sweet words and for working out with me!! 💜💜🙏🙏☺️☺️

[@chrystlaw1]

The first time I ever did one of your workouts I tried the 30 min one and could barely make it through. Today I tried a 20 min beginner one and made it through. I will try this one tomorrow. Thanks!

[@nihonnights]

I have injured both my hamstrings so I cannot do stuff I usually enjoy, like basket or orienteering. My doctor prescribed me spinning and I found just channel here. This workouts have been a blessing for me. It is people like you that give both hope and joy to the world. Thank you!

[@marlenehernandez8005]

I love your energy! I felt like giving up but your encouraging words kept me going. 🚴‍♀️

[@DivinelyNancy]

You was so motivating I loved the encouragement it really kept me going. I hope your other videos are like this

[@caroline-brisbane8577]

Just bought my first spin cycle and completed my first ride. Thanks 🙏. This was very motivating, informative. Could you do a series for us newbie beginners. ❤️

[@kaleigh]

Hi Caroline! Awesome you got a bike! I’m so glad we could workout together! I am actually in the process of finishing up a beginner’s guide! I’ll make an announcement here, Facebook, and Instagram once it’s available! 😄

[@kimberlyayodele19]

Loving these seated rides. I am currently recovering from a massive knee surgery and I am not quite at the point of standing during rides. Loving loving these fully seated rides! Thanks, Kaleigh!

[@ApplePryor]

OH! YES!!! This is my spin instructor!!!😆😄 🔥👆🔥👆🔥👆🔥 Super ride once again!!! My favorite segment was CLIMBS / ROLLING HILLS!!! Got to go into - !!!The Kaleigh Zone!!! Kaleigh had “Zone Face” going!!! Love the video affects! Thank you Kaleigh for another awesome ride session!!! Greatly appreciate your dedication and passion! ⚡️🔥⚡️🔥⚡️🔥⚡️

[@traceyhudson173]

Was having a low-par day so to do a beginner ride was perfect, feel so much better, thanks! Stella deserves her name in lights, but embroidery is also classy, like her :)

[@klovespain1]

Thank you. This has changed my life .

[@christalgomez7472]

She is literally changing my life!

[@kaleigh]

💜💜🙏🙏 Christal! So happy to hear that! Big hugs to you! 🤗

[@pauloglesbee9517]

So thankful for you. I’ll be 61 this year. Thank you for helping me get back in shape. Also the 12min dumbbell workout is great for those work days. Just right after working all day

[@kaleigh]

Aww! Thank you so much Paul! You're so sweet! 💜

[@pharmamamaID]

I have been struggling to get back at it for a couple months now then I saw this video this morning. Thank you for making things for us newbies or restarters! I love your channel!!

[@MC-ch7pi]

Love this ride. Not a beginner but loved it... Thank you..

[@savannahmartin9042]

Just the ride I needed, the words of encouragement were exactly what I needed to hear right now. Thank you so much!!

[@suzannelapin3543]

I did it!! My almost 60 year old self thanks you 🙂

[@nicholasvandine9119]

No way i believe you being 60

[@suzannelapin3543]

In that pic I’m two months shy of 57!!

You go, girl! I'm a teacher myself and this is great! Amazing class!

[@Sarmamj]

Great energy great spirit Kaleigh ❤️

[@laurarhodes8170]

Omg I finished it! 👏 I feel AMAZING!! If it wasn’t for u cheering me on I know I would have quit. Thank you for being you! I FREAKIN DID IT!!

[@Kujhawks66106]

OK, this was awesome! It was definitely challenging for any level! Those seated climbs are 🔥 I also really liked the unilateral work! Thank you!

[@amandawycoff123]

This is my favorite fully seated workout you have! Please make more like this 😊I have a cheap bike that I can’t stand on and your videos make it so much more fun! Thank you!

[@mimifufu6001]

My first day at home bicycling , I made it to first 10 min, its more then enough but I will do the next 10 min in the evening. Thank you for sharing this 🙏

[@adamjonkie5601]

Chose this as my second video. Another amazing and motivating session with you! These 20 minute rides are not for the faint of heart and although they go by a little faster, you sure do pack-in that punch.

[@tishasimpson7271]

I just found your videos while looking for fully seated indoor cycling workouts. I have been doing them for about 2 weeks, and I love them. I am not able to stand on my bike because of the type of bike I have and because of some physical problems. These workouts have been so wonderful! Thank you!

[@amandag1080]

You are so motivational in your videos and it has really helped me. Thank you

[@nicolechurch9229]

Perfection! Great riding with you again, Kaleigh. It's good to be back in the saddle after a bit of a break. Encouraged by you and thankful for the way you share your light. Got my new tank in the mail Friday too; love the mauve color and fit. Keep kicking butt!!

[@jennasosa7740]

Still one of my favorite rides. I really haven't graduated beyond your 20 minute rides since I focus on strength training. I use your 20 minute rides for a warm up and cardio on arm, chest and back days.

[@nancyadkins603]

I did it!!!!!🤸‍♀️🤸‍♀️ Finally!!! I have been following your videos since January and I was able to complete every level and speed on this one. Consistancy pays off! I had so much fun! Thank you for making these videos on KZbin! ❤

[@brittanyparker3554]

I love this workout so much, it's the main one I keep coming back to!

[@annetremblay]

Revisited this one after today’s full body workout 🏋‍♀ as an active recovery. Added extra resistance and replaced some sprints with inverted sprints and it turned out not to be a recovery at all 🫠🥵😂 An oldie but goodie! 💜

[@raeline1983]

Omg Ty so much! ❤ you encourage me every single day 🥲 I wish I could hug you. You’re saving my life literally!!!!!

[@tauau3571]

Oh! I'm excited for this one. I've been loving the full-seated workouts 💕 I'm glad for some variation. Thanks so much for these; The encouragement you give throughout helps me more than you know!

[@emmadunn7688]

Thank you for helping me get back after time out with prolapsed disc.. slowly slowly..will get back to Saturday lives..🤞

[@danielasiko1800]

First ride... and I love it. You're definitely someone to come visit again. The way you engaged me is captivating.

[@suewise5599]

I’m on the road for work and my hotel only has a recumbent bike. This was the perfect workout for me today. Even though you label it as “beginner” I still made it rain and got a great workout in!

[@lorilippert6274]

I pushed play again today! Thank you from North Dakota!

[@suzannezaruba]

Glad I found this! I am 2 weeks post op bunion surgery and was great to find a fully seated ride

[@eslinicoletti1443]

I tweaked my knee over the weekend so I knew I wanted a seated workout and I found a great one! I love that right/left set. It was different but a lot of fun and I made sure to take it easy on my hurt knee but still giving a little resistance. I know I’ve said it before but thank you for all your reminders and call outs 🗣️ snaps all around! 🫰🏼🫰🏼✨✨

[@aleksandrafilak8774]

❤️Yes, yes, yes!! Thank you for another full seated training! ❤️ Love it and love you!! ❤️

[@jmpoole44]

Love the variety of this ride! Motivating and fun! ❤️❤️❤️

[@donnaszabo7635]

I finished bikes and bells and then came back to this beginners ride. Wow! I have gotten stronger, faster and happier. Thank you for everything.

[@arielgarcia2769]

I love your workout, guidance and puppy humor appreciated. Your videos make me want to get back to it the next day, thank you!!

[@jacquelinecobb9387]

day two with new and improved plantar fascia, sweaty and glad to be back. Thanks, Kaleigh!

[@jennydejong2784]

Sometimes it is good to take it easy. I enjoyed this soft workout. Thank you Kaleigh!

[@lstoyko]

Thank you for these seated ride videos! My gym only has stationary bikes and these videos have been so great to do! Any time you want to make another one, I’m ready for it 😉

[@bayleehaynie2128]

I have had a month off the bike due to travel and was really nervous to get back on again! This ride was fun and encouraging and doable, all while challenging me! Thanks for dancing me through the sprints. I am so glad to be back in it with you again! 💥🤩

[@alexae931]

Thank you!! I am 6 weeks postpartum and I love your videos! Perfect mix of motivation and lip syncing haha! Thank you ❤️

[@alliesand1603]

Girl. I just have to say you are so motivating!! Been doing your workouts on my spin bike at home the last few weeks. Your encouragement cues always come at the perfect time for me! I’m saying out loud “I can do it! I can do it!!”. Just getting back in shape after having twins and I love your spirit and workouts!! Thank you for motivating me to finish these workouts!!!

[@michellegariepy6443]

Thank you for this video! Back into spinning after a Knee injury! Your dog is so cute, he or she cracked me up with those bubbles XD

[@refereeLK]

Kayleigh, every time I put this on I think I won't be able to do the whole video but then I get to the end! 🎉 Thank you! You are so awesome. I especially need the "YOU CAN DO THIS" part. It's my favourite bit 💜

[@Valukaris]

Loved it. Thank you for your amazing content.

[@user-pt3ur2xg5b]

Wish I could share a photo on here as my dog is like Stella, quiet judgement 😂 love these shorter rides. As a busy mum, I need to fit short workouts in when I can. Thanks Kaleigh xx

[@cindyreszke]

I appreciate your encouragement to modify. I have done this workout several times with no modifications, but today I had to slow down. I did keep the resistance! This grandma is tired today!

[@carriejohnson6135]

Once again a great beginner ride , loved every min ❤ thanks xxx

[@FieldOfFocus]

I didn’t have a ton of time today to workout and this video was perfect!! I am still very new to spinning / indoor cycling and your videos are perfect for me, you shout out inspiring words right when I need it!! ❤

[@rmita6384]

You’re amazing! Thanks for these videos ❤

[@Icymaiden]

I recently started indoor cycling to get in better shape and randomly found your videos. And OMG I love your teaching style! And I especially love your energy and encouragement! Your videos are so enjoyable it makes cycling a breeze!

[@laurelcato935]

Love your class. Thanks for sharing

[@shawnhannah1323]

Needed to hear that pep talk today! Been off working out while moving this last month and feel like I’ve already lost so much endurance & muscle! Thank you for making me believe in myself again ❤️❤️❤️ you da best!

[@meredithbarton8177]

Love your rides! Can feel myself getting stronger from the first one I did!

[@joelmalaj2305]

I was dreading gym today. thanks for the positivity ❤❤❤

[@fatimaharrison6920]

Thank you! You are so inspirational

[@juvyvelasquez8203]

@caleigh I'm back bagain❤missing ur wonderful class..starting last week I used ur 20mins fullseated workout ❤it so much! Thank you for your new collaboration of 20mins workout 👍🏾👍🏾👍🏾super cool.thank you very much❤ regards & keep safe

[@kwilson4290]

Love that workout! I think that’s the most I’ve sweat while doing one of your videos! I’ve been working out with you since about January trying to hit my wedding goal weight by July and I’m already 15 pounds down pairing this with healthy eating. I use a stationary bike in my basement so the seated rides are really helpful. Even so, I usually add in resistance bands or light weights on the upper body for the times you go out of the saddle. Pushing myself to get up to those intermediate and advanced videos. Thank you for all you do, Kaleigh! ♥️

[@75Pugs]

This was great! I'm new to biking and recovering from a hip injury, so this was perfect! I'm hoping to start the Bike and Bells program in a few weeks.

[@melissalarson1111]

I'm loving your channel!! I'm new to cycling and you're beginner rides have been so helpful with building endurance, strength, and just learning how to do this. I had ankle surgery 11 months ago, and while I have great improvement with my quality of life, I still have restrictions for the rest of my life, and this has been a game changer for me to finally be able to raise my heart rate and get a good workout wow keeping my impact low! I'm finally getting ready to move up to some of the longer rides and I'm nervous but excited! I love my bike, I love spinning, and I'm loving your workouts! (Started the strength workouts too!) Thank you!!! 😁🙌🏻🎉

[@rociovarela3302]

I have done some her tougher classes but this one called me today. Great class and very inspiring. Thanks for being such a great teacher and motivation 😊

[@jeanninestuder7286]

This is amazing! Its my third time on the spinning bike. Your motivation is absolutely awesome. It really helps me me to stay on the bike until the end. Thank you so much. Greetings from switzerland

[@consumerdebtchitchat]

Just did this for my warm up and I absolutely love it and your music choice rocks.

[@amycaffero-tolemy2917]

Had some knee pain today so I needed all seated ride and this was amazing! Thanks so much!!

[@rebeccarodriguez954]

thank you! managed the whole thing, enjoyed the variety and challenge

[@vanessabernabe1520]

Wow! This ride was actually very therapeutic! Pushed me ! 🔥😊✨

[@aaronbernard3497]

I did this ride to adjust my numbers and it was fantastic for that, and the words of encouragement still mean so much now as they did 6 months ago at the start , thank you

[@amyhealy1914]

Another great ride. Pushing towards intermediate rides and this ride gives lots of flexibility! You are awesome K🌸 I needed the encouragement today and your ride coaching was excellent!!!

[@anne-marieflamand6851]

Loved every minute 😍 my left knee has a bit of pain so im taking this slow until my knee gets stronger 😘 thank you

[@brandiedidier8793]

Thanks for the sweat session! Getting stagnation out with detox and spin. Feels so good to sweat again!! 🙌🏻🙌🏻

[@kristinafarley3947]

Amamture rider here and I love your videos. You bring so much energy to the bike and I love it!!! Day 3 for me today! Cheers to many more 🤩🤩

[@vrm1984]

Thank you for this awesome video. Could you possibly insert a picture with the correct posture for non-English speakers? Thank you for this awesome video! Keep up helping people. We're really grateful! 💖💖💖

[@bicepbunny9863]

just joined the channel and did my 3rd ride with you! thank you for making this easy to follow, understand and drama free.

[@TotalGirlPower]

I have ridden with you several time and just love your videos. You are very easy to follow during the rides. But now I just had surgery so have to take a break. But I will be back soon. Keep up the great work 🥰

[@james6825]

thanks, you were awsome. you have great vibes to motivate people

[@fabianmejia1545]

Thank you so much Kaleigh for that valuable video. I’m just getting back on the bike. GOD BLESS YOU AND YOUR FAMILY

[@carolsturgill5895]

KALEIGH. Thank you for lifting me up in a day which did not start good. But now is great. Thank you thank you 🙏

[@Caylee596]

I don't usually comment on videos but just wanted to say I've been following your videos and programs since January and I have made some great progress and lost nearly two stone! Due to recent Illness I've gone back to some beginner type videos to build myself back up. I was pleasantly surprised at how I haven't quite lost all my progress! Thanks so much for everything. This is the first time in such a long time that I've enjoyed exercising! You rule, keep up the videos!

[@ladyhenna4631]

Such a good ride to get back into it after vacation!