Printable Workout: New 500+ Calorie Spinning Workout


Last week I felt like changing up my cardio routine, the treadmill was getting a little boring so I decided to hit the bike instead. After all, nothing beats spinning for toning the legs and really working up an intense sweat. Plus,  keeping my body guessing is important for getting the most out of my workouts.

I love designing my own spinning workouts using the beats from a motivating playlist to determine how the workout shakes out. I did this one the other day and it was awesome….so here is my playlist and killer spinning workout that will have you burning over 500 calories in about 45 minutes…Have fun and happy workout!

Click here for the printable version. New 500+ Calorie Spinning Workout

1. Warmup: (5.5 mins) Sweet Mix ( Rihanna, Lady Gaga, Eurythmics, etc)

2. First Hill (3 mins): Start seated and add resistance every 30 secs, stand when you need to, Miami (Will Smith)

3. Seated Sprints (4 mins): Seated and sprint on the chorus, easy ride on the rest, Viva la Vida (Coldplay)

4. Hill with sprints (4.5 mins): Standing hill with resistance and do a standing hill sprint on the chorus, Shake That (Eminem)

5. Seated Sprints (5 mins): Tabata protocol, hard for 20 seconds rest for 10 seconds repeat for the whole song Mr. Vain (DJ Maurice)

6. Hill (4.5 mins): Standing hill with resistance and increase the resistance every 30 seconds Take Care (Rihanna)

7. Standing sprints ( 3.5 mins): Stand with medium resistance and sprint for on chorus then recover  repeat for whole song, I Cry (Flo Rida)

8. Seated sprints (3.5 mins): Low resistance and sprint on the chorus, recover on the rest Gangnam Style (PSY)

9. Seated arm work (3 mins): Seated with medium resistance, while seated on the bike and pedaling  grab a set of 3-5 pound dumbbells, do over head presses for one min, bicep curls for the next minute and tricpe kickbacks for the third minute, We Are Never Ever Getting Back Together (Taylor Swift) 

10. Hill (4.5 mins): Start seated and increase the resistance every 30 seconds, stand when you need to and it should be really really hard by the last minute or so, Shake It Out (Florence + The Machine)

11. Cool down (4.5 mins): Cool down, easy Empire State of Mind (Jay- Z)


Motivation Monday and Madonna Workout Playlist

(image credit:

“If you’re waiting for a sign, this is it.”

I love this quote! I think it’s the perfect inspiration to hit the week hard, and accomplish some serious goals. For a little extra workout motivation, and some playlist oomph, I’ve put together a Madonna themed playlist. Let’s face it, Madonna has some of the best workout songs out there, so we have everything from back in her Like a Virgin days, to kissing Britney, to dating A-Rod to adopting an English accent and more! Love her!

  1. Open Your Heart
  2. Like a Prayer
  3. Holiday
  4. Jump
  5. Celebration
  6. Vogue
  7. Into The Groove
  8. Material Girl
  9. Hung Up
  10. Music
  11. Cherish

You can find all the Madonna songer here.

Motivation Monday and Workout Playlist

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“Do something today that your future self with than you for.”

Happy Motivation Monday!


To help motivate you thorough your workouts this week, here are a few songs I’m loving on my iPod right now. In case you can’t tell I love me some pop music:)

What’s On My iPod

  1. I Cry, Florida
  2. Good Time, Owl City and Carly Rae Jepsen
  3. Your Body, Christian Aguilera
  4. Girl Gone Wild, Madonna
  5. Shake It Out, Florence + The Machine
  6. Everybody Talks, Neon Trees
  7. World Go Boom Mashup, DJ Earwom

My Kelly Ripa Workout…Spinning and Ballet Barre

(Image Credit: Barre3)

I’ve long been obsessed with Kelly Ripa’s workout routine. I think she looks amazing, I appreciate that she loves trying new classes and I love that she always owns up to how much she actually works out :) .

Kelly was one of the first people to rave about the super fun and totally killer spin workout at Soul Cycle and she might be single handedly responsible for the sensation that is  Physique 57.  I’ve read Kelly does a few Soul Cycle classes a week along with 3 or so barre classes at Physique 57, and this past weekend I though I’d give her workout routine a try. Bottoms line..amazeballs!!!

My “Kelly Ripa Workout” started with a 60 minute  barre class at Barre3 which was FABULOUS! We did these teeny tiny movements with one pound (yes, one pound!) weights that I am still feeling in my triceps. There were lots of regular plies, small “V” plies along with squats and lunges using the ballet barre for support. We used a squishy ball for glute and abdominal work and complimented everything with plenty of stretching. While we don’t have Physique 57 in Seattle, I had the pleasure of taking a Physique class last year and loved it, and Barre3 workout is the closest I’ve found to Physique 57′s intensity. Then I hit the gym for a 30 minute spin workout.

(Image Credit: Flywheel Sports)

This spinning barre class combo was intense, it’s no wonder Kelly Ripa is in such amazing shape! Put it this way, I almost fell asleep in the elevator on the way home and eventually ended up having to take a nap. My muscles felt toned and lean from the barre class and the spin workout satisfied my need for a good sweat session. It was a really fun way to get both cardio and strength work and I really enjoyed mixing up my regular running and circuit training schedule. This Kelly Ripa workout will definitely make it into my regular rotation!


BARRE: If you want to try it out check to see if there is a Barre3, Pure Barre or Bar Method class near you. You can also purchase the Physique 57 DVDs here or do Barre3 workouts online here.

SPINNING : Try a spin class at your gym or see if Flywheel or Soul Cycle are in your neighborhood. Otherwise you can print this 500 calories spin workout or try the 30 minute workout I did. Hope you enjoy!

  1. Warm up/: Steal my sunshine (Aylen remix)
  2. Increase resistance, stay seated, stand on the chorus, the seated again// One Thing, One Direction
  3. Seated, keep up with beat of music//Let’s Go, Neyo
  4. Standing Climb, increase resistance each 30 seconds// Somebody That I Used To Know, (Tiesto Remix, Gotye)
  5. Tabata Intervals, seated sprint for 20 seconds, rest for 10 seconds,//Where Have You Been? (Hardwell Remix, Rihanna)
  6. Standing Climb// Someday, Mariah Carey
  7. Seated sprint, increase speed on the chorus// Good Time, Owl City & Carly Rae Jepsen

This workout is such a killer I think it warrants an extra helping of dessert:)

Motivation Monday and Motivating Workout Playlist


“Forget all the reasons why it won’t work and believe the one reason why it will.”

Love, love, love this quote! It’s a great mantra when doubt creeps in and it can seem easier to focus on the reasons “why not” as oppose to the reasons to go after what you want. If I’m going put time an energy into something, I’d prefer to focus on the positive and get excited about it working out…that attitude keeps my motivated when things inevitably get difficult. After all, many do say that thoughts become things…so why not make those thoughts…good things:)

Happy Motivation Monday!


If you need a little extra motivation through your workouts this week here is one of my playlists that’s in heavy rotation. It’s perfect for cardio or circuit training.

  1. Steal My SunShine (Aylen Remix), Len
  2. One Thing; One Direction
  3. Take Over Control (Extended), Afrojack
  4. Let’s Go(feat. Neyo); Calvin Harris
  5. Part of Me; Katy Perry
  6. African Wonderwall (Scott Melker WHOA Remix); Oasis vs. ToTo vs. Scott Melker)
  7. Where Have You Been (Hardwell Club Mix); Rihanna
  8. Somebody That I Used To Know (Tiesto Remix); Gotye
  9. Take Care (feat. Rihanna); Drake
  10. Long Way Down; Goo Goo Dolls