Get the burn of a real spin class — without paying $$$ — with this 30-minute stationary bike workout for beginners and experienced spinners alike.
woman spinning in a private or at-home gym
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Obsessed with group cycling and spin classes? You're in good company. The popularity of stationary bike workouts continues to rise, and it's no wonder: A typical spinning workout has major benefits for your mind and body, which adds up with consistent indoor cycling practice.

When you can't make it to a studio's spin class workout — or if you just don't want to pay those boutique fitness prices — try this at-home stationary bike workout for beginners and experienced riders alike, created by spinning workout specialist Ruth Zukerman, co-founder of both SoulCycle and Flywheel Sports. This 30-minute spinning workout combines heart-rate-revving sprints and muscle-building climbs to deliver the punch of a studio session — anytime, anywhere.

In addition to adjusting the resistance on the bike, you can use your rate of perceived exertion (RPE) to guide your effort level. In general, your RPE describes how hard you feel like your body is working while exercising. An RPE of 1, for example, would feel like an effortless walk in the park, while an RPE of 10 would feel like you're sprinting with all your might and can't utter a single word. So if you feel totally breathless during a portion of the workout with a recommended RPE of 3 or 4, don't be afraid to dial back on the speed or tension.

To get the most out of your spin session and create that in-studio vibe, pair this stationary bike workout for beginners and pros with a high-energy playlist — performing intervals to the chorus of your favorite songs — and you'll forget you're riding solo, guaranteed. So save the following 30-minute stationary bike workout on your phone, pop in your fave workout headphones, and create your very own one-person spin class. (Just steer clear of these common spin class mistakes.)

30-minute stationary bike workout pdf with intervals
Credit: Yeji Kim