20 minute Cycling Workout for Beginners

20 minute Cycling Workout for Beginners

This is a 20 min indoor cycling workout for beginners! If you just got your spinning bike, exercise bike, or stationary bike, THIS IS FOR YOU!

For the beginners, make sure you watch this BEFORE this Spinning class! 👉https://youtu.be/AG6Dwi1T9do

⭐️ Want to maximize your workouts? Find awesome gear here? 👉 https://www.amazon.com/shop/kaleighcohenfitness

I’m so glad you decided to join my cycling class today, let’s go for a ride! Grab your water bottle, grab your towel, get on your bike and let’s get these pedals spinning! – Kaleigh Cohen Fitness

0:00 – 1:24 Welcome!
1:25 – 4:24 Warm Up | Here We Go Again by Floyd Wonder
4:25 – 6:58 Speed Increase | Everybody by Norman
6:59 – 8:56 Climbs | Coconut by Chair Model
8:57 – 11:54 Sprints | Cybernetics by Hallmore
11:55 – 14:04 Climbs | The Drum by The Seige
14:05 – 16:04 Jogs | Fire by The Smocks
16:05 – 18:54 Sprints | The Long Way Home by Noah
18:55 – 21:39 Cool Down | Better Than by KAINA

🟢 New to my indoor cycling workouts? START HERE! 👉- https://www.youtube.com/playlist?list=PLBJ0TIYiwZzjLnd3RU_J2y-dm9a34Ggw3

🚴‍♀‍ If you are doing this indoor cycling workout on a stationary bike or exercise bike and cannot go into the standing positions (2nd and 3rd) and would like an added challenge during these, TRY THIS:
2nd position: increase your speed! Try anywhere between 5-15 RPMs.
3rd position: increase your resistance here but try and keep the same cadence.

🎶 This playlist can be found at my Spotify 👉- https://open.spotify.com/playlist/1mVFhKyRBfBlzHOda03Tps?si=KndPSBBLRfiD-4juVLm10g

💁🏼‍♀‍ Get to know me here 👉https://youtu.be/la6BwPsvo9k

🟣 Let’s connect!
Instagram- https://www.instagram.com/kaleighacohen/
Facebook- https://www.facebook.com/kaleighcohenfitness

🟢 Subscribe for more indoor cycling workouts: https://www.youtube.com/kaleighcohenfitness

🟣 Share this indoor cycling workout with a friend:

🟢 WATCH NEXT! 👉 https://youtu.be/83H7JV0x7DU

💁🏼‍♀‍ Hello! I’m Kaleigh! I attended my first Spinning class when I was 15. Since then I’ve been addicted to indoor cycling workouts. Now, as a certified Spin class Instructor and certified fitness trainer, my goal is to provide you with fun, motivating, and energizing indoor cycling and strength workouts that motivate you to be YOUR BEST YOU! This is cycling motivation! Thanks for cycling with me!

🔴 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.

#20min #beginner #spinningclass


  1. I used to be a cyclist but being stuck at home got me back on the saddle. The sprints made me cry of triumph! Unsure how to maintain the 2nd position on a roadie as I end up rocking side2side alot. But feeling gooodd in the end!! 👌

  2. 💜Did you just get a bike and new to indoor cycling? Let me know! I would love to hear from you!! 💜

  3. Love it!!!!! I used it as a warm-up to my lifting routine. Loved your music choices 🤗❤️.

  4. Just got my bike and first spinning class with you. It was awesome, thought I was gonna die. Now I feel great! So thank you,

  5. I have a Sunny Health & Fitness I am sweating I have to learn how to use the bike do it correctly. You were great thank you.

  6. I did it , it is not my fst time, Im 66 year old MD, from Mexico. Thank you . I will follow you again. I love cycling.

  7. I found you on YouTube tonight and just did my first cycling class after 5 years 😭thank you for motivating me and making me believe that it can be done again and that I will only get better 🙏🏼❤️

  8. OMG! This is for beginners? I was exhausted 3 minutes into this. Looks like I need to stop playing stupid video games. Thanks for the motivation Kaleigh!

  9. Holy I’ve been biking on my own for 2 weeks and this video humbled me really quick. You’ve got a new subscriber, love the positivity and thank you for the encouragement!!

  10. Hello Kayleigh you are beautiful. I’ve just started. Just one question….. if you do this daily. Will you lose weight? Let’s hope xx

  11. My hubby & I are enjoying your class sooo much!!! just got our bike it’s just our 2nd day & our butts are on fiiiiire loll🔥 I said to him SHE is a baaaddd beeaatchhh 💪she can pump the world to cycling!!!! haaahhhh 😂 LOVE YOUR ENERGY And the Gear!

  12. First time I did this I needed a few breaks in the saddle, but now, my second time around, I stuck to it the whole time!

  13. love this video, the only problem im having is the resisting levels used seems low on my bike. am using a Bowflex c6 and i would like a idea on what resistance level numbers on my bike to follow the training.

  14. I just got a bike the day before a surgery to remove an ovarian cyst and couldn’t wait to feel better to give it a try. It has been a week today and I came ocross you video and went for it. Ohh wow I am so out of shape 🙄 and overweight, but I’m looking forward to giving this a try and doing this video again until I’m able to do it well. Thank you for the inspiration!

  15. New to cycling but trying to get in shape. I vomited after the first 10 minutes. But I’ll try again tomorrow. I’m motivated to get this weight off.

  16. Hi. I’m nearly 53 and this year I started to get fit again. I admit, I didn’t stand up but I did the whole class. Thank you. I’ll be back again 🙃

  17. Do natural popular weight loss method like Okibetonic Secrets really work and if so, how effective are they? We have noticed many awesome things about this popular fat burn method.

  18. I’ve increased my time from 10 to 15 minutes. I used to be able to do a 45 min class without blinking. But I’ve bought my bike and will get there again. Thanks for your workouts

  19. Yes! Just got my bike and found your YouTube! Thank you too for showing how to set up my bike! Awesome

  20. Just completed my first cycle class on my new bike with you!!!! Thank you! I’ll be back tomorrow!!!! 💪🏽

  21. Fist time on bike since college,… Let’s just say, a while ago. No where close to the PMs mentioned but had a blast and feel great. Thank you!

  22. As specialist, I’m sure Okibetonic Secrets can be great way to lost lots of weight. Why don’t you give it a chance? perhaps it is going to work for you too.

  23. I like her and lasted the 20mins but its like she’s speaking another language. What the heck is 5 6 7 8🙉🙊🙈she also lost me at the mid 70’s 80’s 100’s? English please lmao. It’s my first time ever doing indoor cycling.

  24. Loved this so much! 5 months postpartum and this was my first workout! Excited to do more!!

  25. ❤️❤️❤️! I am 62 & so grateful I found u! Thank you for gifting me a new life!

  26. I smiled so hard when you said “if this is your first time on the bike.. I wanna hug you”. OMG I wanna give you a sweaty hug too Kaleigh!! 😂 Thank you so much! You’ve gained a new subscriber 👍🏽

  27. Yep. That’s me – first spin class ever! Made it through the 20 minutes but without proper shoes it was tough. Ordered those shoes and looking forward to more!! Great motivation Kaleigh. And thanks for welcoming all. 🙂

  28. First time on bike cannot believe this was beginners workout. Got through it. Good workout. wish you did the stretch at the end of this video. to be continued tks

  29. Just got my bike and did 65 mins today for my first day! But…my crotch really hurts, lol. Sorry, TMI…I know…But, is this normal at first? Will it get better? it’s the bones on the side of my my crotch…I don’t want it to discourage me tho. I did order a seat cover hoping this will help and added some soft wash towel around it temporarily until my seat cover comes. The seat is 10.6Lx7.9w…so not tiny but not big either…

  30. Hi Kaleigh I did the workout with you and I got up a good sweet,I have a PYHIGH spin bike put it doesn’t have numbers on the tension knob just plus or minus so I’m not sure if I did it completely correct ,but I will join you tomorrow,I’m 65 so I get soreness in my knees
    Thanks Apayne88@hotmail.com

  31. I have cycled for years. I recently broke my ankle and due to Covid I had to stop for a while. I’m starting to train again. This was a great video to get back into cycling again. Boy am I out of shape. I need your help getting back

  32. Hi Kaleigh,

    Just finished doing your work out. It’s amazing. I’ve been doing it for a few weeks now and I realized that your program is a metaphor for a climax. The song the climb, when we climb sounds like he is singing something else, then your bike and the sparks and to conclude the fireworks at the end when we are all sweaty. I’m a filmmaker and I pay attention to hidden messages. Your an artist and I will keep climbing. Don’t worry I’m not a pervert lol I’m gay.



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