TABATA Indoor Cycling Class | 20 minute

We are going to turn up the burn with this quick and super effective 20 minute Tabata indoor cycling workout! Maybe you've tried a HIIT spinning class before, but this Tabata indoor cycling workout is going to get you even closer to your goals! We are going to work both Team Climb and Team Sprint with this bike workout.
If you are new to Tabata style training, let me explain! Tabata training is a form of HIIT or high intensity interval training. HIIT training is very beneficial and can help increase cardio endurance and strength, improve both aerobic and anaerobic capacity, boost metabolism and burn fat, all in a short amount of time.
The goal of each Tabata is to work at a very high intensity for 20 seconds and recover for 10 seconds, repeat this 8 times and you have completed 1 Tabata- that's only 4 minutes per Tabata! After each Tabata you will get 1 minute of rest. We will work through 3 Tabatas after our warm up and follow it with a cooldown.
Remember, this is your workout, take longer recovery when needed, remember proper form, and give it your all! MAKE. IT COUNT!
Don't forget to write down how you did with this cycling workout. You can also leave it down below so you can easily check back when you come back and try this workout again! I can't wait to hear how you did! Also, you can find the link to the free fitness journal templete below!
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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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
⭐️ 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/user/7nc3361...
⭐️ Hang out with the community and get all the 4-1-1!
Instagram- / kaleighacohen
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⭐️ 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👉 • TABATA Indoor Cycling ...
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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.
#Tabata #IndoorCycling #CyclingWorkout #StationaryBike #SpinClass

[@pastortracymallory1952]

I really appreciate you and your commitment to good health. I've gone through three different spinning clubs and Kaleigh is the truth. She focuses on form and the proper way to spin. She's not concerned with make-up running down her face, and she actually uses a towel. I so enjoy Kayleigh. Keep up the good work.

[@klevykids]

Perfect! The best spin Tabatha ,professional and instructional, the fact you yourself are out of breath and aren't faking it shows it's not supposed to be a stroll in the park.

[@user-zk9tw2dm6r]

I forgot how challenging this ride was. Feeling great!

[@felipeborjarivero873]

The class, the intensity, the music, the progress bar in the corner.... All perfect! 10/10 Thanks!

[@jessicamcmanus5956]

Thanks for all the encouragement and the music for this workout was especially on point!

[@jeffhatcher6585]

Started with the 6 minute tabata encour to warm up, then 40 minute pyramid from revive, followed by this full on tabata. 24k . 676 cals, 59 minutes. The endorphin high hit me twice and I am buzzing! Thanks again for all you do. 🎉🎉🎉❤❤❤

[@katywilliams9477]

Crazy sweat🎉Thank you for your time and talent Kayleigh and Jason ❤Pure torture😅😮

[@Specter597]

Max/Avg = 176/140 Kayleigh you're nuts! Whoa man that's a great workout. Thanks!

[@lovelisa3305]

Amazing. Thanks so much, Kayleigh and Jason. 💖

[@petragilmore1074]

Done before 6am!!! Holy Tabata in the bike - WOW! Thank you!

[@Sweet_candy_girl]

Good morning! Thankyou!

[@debsnamhtor1700]

🔥🔥🔥 "20 seconds sounds so innocent " 😂😂 It does and it is NOT! Excellent burn

[@kaleigh]

😂😂💜💜

[@sherlyntschetter7010]

Absolutely love this tabata spin ride! Quick, challenging, & so effective! 🤠💪❤️

[@stephford]

Thank you Kaleigh!

[@julesx8960]

Love your Tabata workouts!! ❤❤

[@TS-ql3eo]

BURN!!! My muscles even twitching after this! WoW 🤩

[@staceyross4477]

I loooove this ride! Thank you! ❤️

[@toniwestland1964]

Holy moly.... that’s all I can say without swearing! What a crazy workout! Thanks

[@emya9819]

Tabata kicked my bootay... I did it twice in a row for double the fun. Thanks Kayleigh for another great workout!

[@shawnhough7216]

Thank you for always reminding us about our form!

[@emily32005]

Really enjoyed the ride!!🎉

[@ApplePryor]

Week 3 - REFINE - Day 17 - Done. This ride was everything! Oh my goodness! And the intro was fire!🔥 Just what I needed to shake the body up because it’s mad plateauing. A good thing in a sense because the body is adapting to the exercise routine. Have to eat a lot more now and boost up the intensity - way more. Amazing playlist Kaleigh! The songs just completely rocked this session! Thank you so much Kaleigh! Thank you Jason - awesome intro! Thank you Stella! So comfy😄 🏁WINNING🏁 ⚡️🔥⚡️🔥⚡️🔥⚡️

[@user-os5ed1hu1e]

I needed something quick and dirty this morning and had this saved in my favourites ❤❤ forgot how brutal this was BUT I’ve clearly improved as I did allllllllll the sprints!! 🎉🎉🎉

[@nikoletaszura9244]

You are amazing! Forget being motivated, I'm driven now!

[@shannonlynn3463]

I think those were the most intense twenty minutes of my life! So challenging but it was so good. I was drenched at the end. Thank you for your wonderful workouts and motivation! You’ve been a lifesaver since I’ve been working from home for over a year now.

[@charlottedangelica4617]

Thank you. I love tabata. Glad you put one on here.👍💞

[@bryanamitchell9257]

This one gets me right every time! I have been using this cycle class to get my workout started in a good sweat and it never fails! Thank you Kaleigh!

[@kaleigh]

Yay!!! Awesome! Way to go, Bryana! 🙌💜🎉

[@tylerjames8903]

Throw back!!! Whoa! Nice!

[@lizreid8096]

I love this Tabata format so much! I am definitely coming back to this one!

[@carrielauzon4422]

WOOOOOOOO! This one flew by. Holy heart rate! Some serious business today. 🚴‍♀️ Thanks Kaleigh!

[@sarahallermann5721]

Great start to week 5!!!

[@debjoy81]

Such a great class to come back to when I’m short on time. I’m dripping sweat! So good!

[@carolsturgill5895]

This was GREAT !!!!THANK YOU KALEIGH. !!

[@MaryJoseph271227]

Did this x2, tomorrow x3 I think. Love it so much. So doable. Thank you.

[@ramagev]

I love these short and intense workouts

[@neal-does-stuff]

Cracking one this! Thanks! 💪

[@chantalkong89]

Hi I am from Jamaica and have been in fitness and an instructor for over 30 years.....u r my inspiration I love ur vibe love ur classes u have me hooked.....luv ya u r amazing bless up every time

[@wencrane]

20 min work out is the bomb. This is intense.

[@daynawhitney2816]

Loved this!! Thank YOU!🚴‍♀️

[@kaleigh]

Yay Dayna! You’re welcome! 💜💜

[@francoisedufour3118]

WoW! Amazing!! Merci beaucoup ♥️

[@angiedrinkwater7207]

OMG! So nice I had to do it twice! Climbing with the higher resistance over the saddle makes me feel the ride in all the right places! Thank you!

[@kaleigh]

That’s awesome Angie! 💜💜

[@roseangerosa2390]

Awesome! Thank you

[@breannaantonucci7087]

Please do more of these !!! Absolutely loved

[@jldgottarun]

Thank you so much for all of your awesome workouts! I appreciate you so much!! ❤

[@debjoy81]

So effective!! I’m pouring sweat! Thank you 😊

[@brigitteclermont7234]

Tabata coming in clutch this Monday morning of week 5!

[@christianandrea725]

More TABATA! love this ride

[@jessicacornella6884]

🎉 was just gonna hop on my bike and casually do a few miles, but 20 min of butt kicking was so worth it!! Thank you Kaleigh!

[@ridingthesix8278]

I am recovering from reconstructive ankle surgery and physio has been pushing stationary riding. I have been at it for about 10 weeks. I finally did the research to find a spin class and chose Kaleigh. I know I made the right choice when I was drip sweating 5 minutes in. I can’t ride standing yet but we’ll get there. Thank you for the good form and great energy. I am excited for my journey. ❤️

[@lauriegraham4207]

Wow!! Wow!! Terrific tabata! Great challenge and loved doing something totally different. Thank you Kaleigh! 💕

[@ashleybugash6291]

Loved it. Thank you 🙏

[@karaclason]

Woohoo did everything!!!! Drenched and feeling amazing!

[@inessonsino7421]

Fantastic!!!! Thank you Kaleigh. Did 50 minutes strength and then your 20 minutes Tabatha .feel great

[@kaleigh]

Woohoo!!! Go Ines! That’s awesome! 🤩

[@carriesweeney6413]

This was awesome! Thank you!

[@margaretstefanick6186]

Thanks! Great quick workout!!! ❤Tabata!

[@McBodyFitness]

Absolutely loved this one! It was just what I needed 🙌🏻🙌🏻🙌🏻

[@Niagara000777]

Excellent - thank you!

[@bethanna24]

Dang! That's the real deal🔥🔥 I'll be back for this one!

[@KayleeLoWorld]

Luv all your spinning workouts!

[@ilonabrandt-tom3293]

Wonderful to kick start my day

[@emilyoesterling205]

Absolutely loved this one! Pushed myself through every round. Woo! 🥵🔥

[@bethanyhodges3672]

I feel so amazing!!!!! 👏👏👏

[@calebpeters8398]

Tabata Kicked my butt after the 30 minute pop ride. Great workout!

[@laurahunter1690]

Please more of these! Loved it!!

[@laurabeck2738]

I love tabata workouts, this one goes right to the top of the charts! 🚴‍♀️ I was drenched right after the first 20 second sprint! 💦💦 And, that's when I knew that this workout was going to rock!!!! I did all 3 tabatas, all the sprints and climbs! 🌬️ Amazing training! Loved it! 🌟🌟🌟🌟🌟💣!

[@jeffhatcher6585]

Totally love this session. Great for a quick lunch or morning sweat session, for a pre-run session, or for me at the mo, the best as I recover from Gluteus Tendenopathy as i cam do most of this seated. Actually did it repeatedly for an hour. 3.5 Tabata in total! Absolutely rocked. Thank you so much 🎉🎉🎉❤❤❤

[@jacquelinecobb9387]

Still a toughie, but I came back for more! Thanks Kaleigh!

[@kieraandclara9878]

Love the progress bar 🙌

[@elenapolyakova8377]

Hola! Muy interesante! Gracias!!!

[@jorgecosme9122]

Great exercise..!!!! Thanks

[@allisoncoffin7209]

Loving this style and would like to see more of these quick high intensity rides!

[@gastonr.gallardor.7184]

Me encantó! Gracias por compartir

[@boudenas]

Love the encouraging countdown!💪😅

[@lovelisa3305]

Loves the Tabata 💖

[@scottb8434]

This was an awesome workout! Loved it! Thank you so much. Must say again that I am so happy to have found your classes. Thank you!!!!!

[@whattheflimflam]

Omg I did this today plus the biceps workout part 1... and I am FEELING IT!!! THANK YOU!!

[@poppilateswithvictoria966]

Omg!! 🔥 those sprints I nearly stopped but kept going when I heard out of the saddle. 🔥 my quadriceps started shaking. 😄

[@nicoleleroux7222]

Got through.. Ahhhhhh brutal...amazing!!!

[@michellemibelle2324]

This is such a great ride to get in a really good rain storm. lol Today this was my Day 54 active recovery lol.. wanted something with a kick since I can't get the lives in right now. thank you Kaleigh loving the Revive program!!!

[@rhoshe]

Gonna be FINE with REFINE!!!💯💯💯🙏🏽

[@CRGirls]

All I can say is wow! I chose this one because I’m short on time today and this was the shortest one I could find… but I feel like I’ve done a much longer workout! What a burn! 🥵

[@gencoleman8270]

Wow!!! Tough one! Thanks Kaleigh 😊

[@kaleigh]

You’re welcome Gen! 💜

[@laurasattgast3985]

Holy shhmoly - love this added to arms day!! Boom 💥 🤩❤️

[@kickboxergirl4]

Awesome- did this right after Around the World class! Whew! 😍🚴 Thanks

[@nataliemackay3418]

First time trying this! Loved it!

[@kaleigh]

Yay! So happy you loved it! 😍🙌💜

[@bonjovification]

That felt like a 45 minuter! Love it!

[@bonjovification]

Second time doing this, did it after the 20 min HIIT + FFYF total lower body burner! My legs are on FIRE!

[@suzetteizbicki397]

Awesome!!!! That was 👌

[@faithhill9492]

Loved it! I'm pouring in sweat. ❤🎉

[@nicoleleroux7222]

Love this !!! Ty

[@soniafranco204]

Thanks Kaleigh!. I like tabata worjouts❤😊

[@katywilliams9477]

Killer cardio and strength ride🎉😅😮Wow!! Awesome Kayleigh and Jason ❤Love your combined talents- they benefit us all so much🎉❤

[@janiceglass5549]

Love it!! Made it through it all!!! Put that right in the middle of a 45 killer!! Ur the beat!!

[@kaleigh]

Yay!!!! Go Janice!!! 🤩🤩🤩

[@bayleehaynie2128]

Oh baby!! This a fierce one! I can't wait to come back and see how I can go harder next time! Thanks Kaleigh for another great workout! 🔥💥🔥

[@blirbis]

Wow, HR like I’m on a hard run! 👏👏👏

[@nhoieisiderio2508]

So needed this since i ate a box of donuts in 3 days!!! Whew!!! Thanks KC!!!

[@marykaycarlson8735]

Thank you.

[@jorgegil1781]

WOW...it was a very intense 20-minute ride !!

[@mayaralima3525]

Perfect workout!! 💥🇧🇷

[@jeffhatcher6585]

First spin gor over 2 weeks after I broke my bike. Great to be back and christening my new bike.🎉🎉🎉🎉

[@meganwalley6985]

Ok... soo... im on vacation in the Caribbean. This heat and humidity combo makes these workouts even MORE of a butt whoopin! #Dead 🥵

[@alyssamarie100]

Loved the music and the workout 🤩 feeling so accomplished