Start TODAY offers a quick workout that combines cardio and strength training in a 13-minute routine created by Barry’s instructor Ianthe Mellors. This routine is a preview of the Ride x Lift program, which involves half the class on the bike and half doing strength training on the floor. The workout is perfect for those with a busy schedule, allowing them to fit in a full-body workout in a short amount of time. Mellors has provided tips on setting up your spin bike correctly before beginning the workout to ensure proper form and avoid injury.
The 13-minute workout begins with a cycling segment that involves warming up, moving in and out of the saddle, and playing with speed to get the heart rate up. This is followed by a strength training segment on the floor that includes exercises such as bodyweight inchworms, tricep pushups, and bicep curls. Mellors has also created a Ride playlist with the correct beats per minute to keep you motivated during the workout. Beginners are encouraged to modify the workout to fit their fitness level, whether it’s adjusting the resistance on the bike or choosing lighter weights for the strength exercises.
Mellors offers tips for beginners to get the most out of the workout, including modifying movements if needed, adjusting the weight for your fitness level, and increasing the RPMs for a more challenging workout. She emphasizes the importance of listening to your body and not putting pressure on yourself to keep up with the class. For those with knee or back issues, it’s recommended to stay in the saddle during the workout. Mellors believes that doing something, even a quick workout like this one, is better than doing nothing, especially for those looking to improve their cardio endurance and metabolism.
This quick cycling and strength training routine is a great option for those short on time but still looking to get a full-body workout. The combination of low-impact cardio on the bike and strength training on the floor provides a well-rounded workout that targets multiple muscle groups. Mellors has curated a playlist to keep you motivated and on track during the workout, while also providing modifications for beginners and tips for getting the most out of the routine. Whether you’re looking to warm up before a longer workout or squeeze in a quick sweat session, this 13-minute workout is a convenient and effective option.
