Printable 45 Minute 500+ Calorie Burning Spin Bike Workout

All right everyone, Thanksgiving is over and if you’re anything like me you’re probably still eating pie for breakfast. (I mean it has apples:) No worries, I’ve put together one of my new favorite spinning workouts that burns over 500 calories in only 45 mintues to help get you through all the holiday cookies, pies, festive drinks, chocolate….you get my point :)

Celebs like Kelly Ripa, Katie Holmes and Julia Roberts swear by spinning so it must be good!

You’ll tone up, burns tons of calories and relieve some much needed stress!

Check out the workout and songs below or get the printable version here.   printable 500-calorie-spin-workout-1

45 Minute 500+ Calorie Spin Workout

1.   Warmup: (4 mins)  3 Sugar Feelings (Britney Spears vs Black Eyed Peas vsFloRida)

2.   Add resistance and stand. Lean forward for 20 seconds and lean back fro 20 seconds (5:40 minutes) Calvin Harris Ft Rhianna – We Found Love (Tom CaffreyExtention Mix)

3.   Add resistance and pick up speed. Break each minute up, go faster at each 0 second, 15 second, 30 second marks then recover at 45 second mark and repeat for entire song. (4 mins)    Viva La Vida, Coldplay

4.   Speed Intervals 30 seconds on 30 seconds off. (5 minutes) Mr. Vain (Club Mix) DJ Maurice

5.   Seated Hill Climb. (3:30 mins)  Shimmer (Fuel)

6.   Add resistance, Standing sprints 15 seconds up, 15 seconds seated. (4:20 mins)Party Rock Anthem (featuring Lauren Bennett & Goon Rock

7.   Moderate resistance, seated fast speed tempo ride. (4 mins) Good Feeling (Flo Rida) 

8.   Add resistance, stand for hill, moderately fast tempo. (3 mins)Mr. Saxobeat (Alexandra Stan)

9.   Add more resistance stay standing steep slow hill, heavy resistance. (4:20 mins)  Wonderwall (Oasis)

 10.   Lower your resistance and sprint to the end. (2 mins)   Halo/Walking on Sunshine (Glee cast version)

 11.    Cool-down

Power Playlist: A Pop Music Playlist Perfect For Toning or Running

Yesterday’s total toning class was my first one back after a long summer off.  I think music is one of the most important ingredients to a great class so I wanted to make sure my playlist was filled with some hits from over the summer along with pop favorites. Hope you enjoy!
  1. Cooler Than Me (Single Mix) Mike Posner
  2. Hey Baby (Drop it to the Floor) Pitbull featuring T-Pain
  3. I Wanna Go, Britney Spears
  4. Cupid Shuffle, Cupid
  5. Foster The People – Pumped Up Kicks (The Knocks remix)
  6. Where Them Girls At (Featuring Nicki Minaj), David Guetta, Flo Rida & Nicki Minaj
  7. Poker Face (Space Cowboy Remix), Lady GaGa
  8. In My Head (Robots with Rayguns Remix), Jason Derulo

Power Playlist: Kick Butt Cardio, 45 minutes

I can’t wait to teach my High Intensity Training class when I have this playlist on my iPod. You have to try it and I promise it will keep you motivated to power through any cardio workout!

  1. Against The Floor (Robin Skouteris Mix)     JLo Vs Britney Vs Rihanna            Vs5
  2. Take Over Control (Extended) [feat. Eva Simons]               Afrojack
  3. DJ Got Us Fallin’ In Love (HyperCrush Remix) [feat. Pitbull & HyperCrush]
  4. Hey Baby (Drop It to the Floor) [feat. T-Pain]
  5. All ‘Bout the Money (Pierre J’s Extended Version)       Meja
  6. Give Me Everything (feat. Ne-Yo, Afrojack & Nayer)
  7. Till the World Ends            Britney Spears
  8. The Time (Dirty Bit)          The Black Eyed Peas
  9. Hold It Against Me           Britney Spears
  10. Adele VS Robin S – Show ME Love Vs Rolling In The Deep (DJs From Mars Bootleg Club Remix)

Power Playlist: my own Soul Cycle class

I wish Soul Cycle would come to Seattle! Since they are yet to make their way to the left coast I just had to come up with my own class..here it is!

FYI: Soul cycle is an amazing indoor cycling class is NYC and is a favorite of Kelly Ripa!

  1. WARM UP: Sweet Home Alabama/ Country Grammer Mashup
  2. SEATED/ MEDIUM SPEED: Last Friday Night/ Katy Perry
  3. SEATED/ SPRINT ON CHORUS: Take Over Control/ AfroJack
  4. SEATED & CLIMB COMBO: Dog Days are Over/ Florence and the Machine
  5. CLIMB/ STANDING RUN ON CHORUS: Till the World Ends: Britney Spears
  6. SLOW HEAVY CLIMB: Best Thing I Never Had: Beyonce
  7. SEATED W/ LIGHT WEIGHTED ARM WORK: Tonight/Tonight: Smashing Pumpkins
  8. SEATED SPRINT: Where Them Girls At: David Guetta, Flo Rida, Nicki Minaj
  9. HEAVY SEATED CLIMB: Hanging by  a Moment: LifeHouse
  10. FINAL SPRINT: Don’t Stop Believin’ : Glee Cast