Uploaded December 2024 | Updated September 2026, 3 weeks ago
Low intensity interval training is a great addition to your training! it allows your body to move and get the blood flowing but, keeps your heartrate lower than a more traditional style cardio workout!
This style of training is great for active recovery days when your body needs a rest, but you still want to get some light activity in!
Enjoy the ride, reduce some stress, and have fun during this 15 minute ride!
IMPORTANT! The RPMs noted throughout the ride are just a range! Make sure to ride where you feel comfortable! That may be above or below the range indicated.
Need a longer WARM-UP? youtu.be/tOjKOmtPcqs
MY LINKS:
Looking for indoor cycling shoes?- ride.shimano.com/KCF15
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Spotify playlist- open.spotify.com/playlist/36Po2Q6oo3jowIE0BYq7zO?si=e8c095047bdd47b9
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
ADD IT:
ENCORE!- youtu.be/uw1qkVgzVzo
DESSERT!- youtu.be/ricShBrMD1Y
RESISTANCE for my classes
You always want to feel something under your feet, this will ensure you are doing the work, prevent you from bouncing in the saddle, and protect your knees!
6 - Working your way up that hill | Moderately Light
7 - Mid-hill already, you can definitely feel this! | Medium
8 - This is where heavy really starts to kick in | Moderately Heavy
9 - We are really starting to climb now! This is a challenging resistance! | Heavy
10 - Top of your hill! You should be able to keep a smooth pedal stroke. | VERY Heavy
Watch this for more detail: youtu.be/8DbpBXGAB8Q
POSITIONS for my classes
1st position: Seated position.
2nd position: Standing with hands at the front of handlebars, also called jogs.
3rd position: Standing with hands at the end of handlebars, also called climbs.
Over the Saddle: 3rd position, hips shifted back slightly and chest over the front of the handlebars.
Jumps: seated to 2nd position.
Freezes: 2nd position, minimizing upper body up and down movement.
Leaps: seated to 3rd position.
The Trio: seated, 2nd, 3rd, 2nd, seated position.
Switchbacks: 3rd to 2nd position.
Tick Tocks: 3rd to over the saddle.
MODIFICATIONS for seated options
2nd position jogs and moves: Stay seated and increase speed a bit, really focus on the pull-up to activate the quadriceps.
3rd position climbs and moves: Stay in the saddle and increase resistance a smidge, really focus on the push-down and pull-up of the pedal stroke to activate the glutes, hamstrings, and quadriceps maximizing power with the heavy resistance.
CHAPTERS:
0:00 - 2:25 WARM UP |
Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 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 healthcare 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 the harm, damage, or injury as a result of any information provided.
Kaleigh Cohen Cycling
Musicbed SyncID:
MB01UC1T15JZMPL
Low intensity interval training is a great addition to your training! it allows your body to move and get the blood flowing but, keeps your heartrate lower than a more traditional style cardio workout!
This style of training is great for active recovery days when your body needs a rest, but you still want to get some light activity in!
Enjoy the ride, reduce some stress, and have fun during this 15 minute ride!
IMPORTANT! The RPMs noted throughout the ride are just a range! Make sure to ride where you feel comfortable! That may be above or below the range indicated.
Need a longer WARM-UP? youtu.be/tOjKOmtPcqs
MY LINKS:
Looking for indoor cycling shoes?- ride.shimano.com/KCF15
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Spotify playlist- open.spotify.com/playlist/36Po2Q6oo3jowIE0BYq7zO?si=e8c095047bdd47b9
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
ADD IT:
ENCORE!- youtu.be/uw1qkVgzVzo
DESSERT!- youtu.be/ricShBrMD1Y
RESISTANCE for my classes
You always want to feel something under your feet, this will ensure you are doing the work, prevent you from bouncing in the saddle, and protect your knees!
6 - Working your way up that hill | Moderately Light
7 - Mid-hill already, you can definitely feel this! | Medium
8 - This is where heavy really starts to kick in | Moderately Heavy
9 - We are really starting to climb now! This is a challenging resistance! | Heavy
10 - Top of your hill! You should be able to keep a smooth pedal stroke. | VERY Heavy
Watch this for more detail: youtu.be/8DbpBXGAB8Q
POSITIONS for my classes
1st position: Seated position.
2nd position: Standing with hands at the front of handlebars, also called jogs.
3rd position: Standing with hands at the end of handlebars, also called climbs.
Over the Saddle: 3rd position, hips shifted back slightly and chest over the front of the handlebars.
Jumps: seated to 2nd position.
Freezes: 2nd position, minimizing upper body up and down movement.
Leaps: seated to 3rd position.
The Trio: seated, 2nd, 3rd, 2nd, seated position.
Switchbacks: 3rd to 2nd position.
Tick Tocks: 3rd to over the saddle.
MODIFICATIONS for seated options
2nd position jogs and moves: Stay seated and increase speed a bit, really focus on the pull-up to activate the quadriceps.
3rd position climbs and moves: Stay in the saddle and increase resistance a smidge, really focus on the push-down and pull-up of the pedal stroke to activate the glutes, hamstrings, and quadriceps maximizing power with the heavy resistance.
CHAPTERS:
0:00 - 2:25 WARM UP |
Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 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 healthcare 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 the harm, damage, or injury as a result of any information provided.
Kaleigh Cohen Cycling
Musicbed SyncID:
MB01UC1T15JZMPL
![30-minute FULL SEATED Stationary Bike Workout | Great for Beginners [Pregnancy Safe]](https://i.ytimg.com/vi/vl95BKnIGIY/mqdefault.jpg "30-minute FULL SEATED Stationary Bike Workout | Great for Beginners [Pregnancy Safe]
🗓️ September workout calendar is here! 👉 https://buymeacoffee.com/kaleighcohen/extras
This full-seated ride is great for all fitness levels!! In 30 minutes we are going to work through a variety of challenges that will increase your cardiac output, and muscular endurance, and boost your energy!!
This ride has some of my favorite songs and it really brings the heat! Make sure to adjust the intensity accordingly as we work!
IMPORTANT! The RPMs noted throughout the ride are just a range! Make sure to ride where you feel comfortable! That may be above or below the range indicated.
Need a longer WARM-UP? https://youtu.be/tOjKOmtPcqs
MY LINKS:
Looking for indoor cycling shoes?- https://ride.shimano.com/KCF15
Amazon Storefront- https://www.amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- https://amzn.to/41ZammW
Become a member here- https://www.buymeacoffee.com/kaleighcohen
KCF merch- https://kaleighcohen.com/shop/
Spotify playlist- https://open.spotify.com/playlist/6gWI7jIEijZ08NZXbCZH3h?si=cf15b8db4e3c4c60
Instagram- https://www.instagram.com/kaleighacohen/
Facebook- https://www.facebook.com/kaleighcohenfitness
ADD IT:
DESSERT!- https://youtu.be/ricShBrMD1Y
RESISTANCE for my classes
You always want to feel something under your feet, this will ensure you are doing the work, prevent you from bouncing in the saddle, and protect your knees!
6 - Working your way up that hill | Moderately Light
7 - Mid-hill already, you can definitely feel this! | Medium
8 - This is where heavy really starts to kick in | Moderately Heavy
9 - We are really starting to climb now! This is a challenging resistance! | Heavy
10 - Top of your hill! You should be able to keep a smooth pedal stroke. | VERY Heavy
Watch this for more detail: https://youtu.be/8DbpBXGAB8Q
POSITIONS for my classes
1st position: Seated position.
2nd position: Standing with hands at the front of handlebars, also called jogs.
3rd position: Standing with hands at the end of handlebars, also called climbs.
Over the Saddle: 3rd position, hips shifted back slightly and chest over the front of the handlebars.
Jumps: seated to 2nd position.
Freezes: 2nd position, minimizing upper body up and down movement.
Leaps: seated to 3rd position.
The Trio: seated, 2nd, 3rd, 2nd, seated position.
Switchbacks: 3rd to 2nd position.
Tick Tocks: 3rd to over the saddle.
MODIFICATIONS for seated options
2nd position jogs and moves: Stay seated and increase speed a bit, really focus on the pull-up to activate the quadriceps.
3rd position climbs and moves: Stay in the saddle and increase resistance a smidge, really focus on the push-down and pull-up of the pedal stroke to activate the glutes, hamstrings, and quadriceps maximizing power with the heavy resistance.
CHAPTERS:
0:00 - 3:06 WARM UP | Rush by Blackway
3:07 - 5:27 SPRINTS | Hold Me by NM
5:28 - 8:00 RIGHT/LEFT | Another Level by CRMNL
8:01 - 10:22 INVERTED SPRINTS | Shut It Down by Sencha Green
10:23 - 13:13 ROLLING HILLS | Make It So Good by Noah Neiman
13:14 - 15:15 CLIMBS | Obsessed by Royal Deluxe
15:16 - 18:26 INVERTED SPRINTS | palazzo (brunchcore remix) by FLOYD WONDER
18:27 - 21:35 SPEED INCREASES | Watch Out by HAYZ
21:36 - 25:01 ROLLING HILLS | Lose It by Killrude
25:02 - 27:50 SPRINT TO THE TOP | Supreme by VASSY
27:51 - 29:05 COOL DOWN | I Remember (w/ Alex Baker) [veggi Remix] by Blonde Maze
Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is free for you, but it really does help support these workouts for you! Thank you in advance, it is very much appreciated!
🔴 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 healthcare 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 the harm, damage, or injury as a result of any information provided.
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