The cooler weather has arrived (at least for a few days, here in Texas). For some, that means finding the motivation to run outside can be quite the challenge. If you have a spin bike at home, hop on that instead. OR if you’re normally an elliptical junkie at the gym, switch it up and try this workout instead.

Yesterday I took on this spin workout to the Pitch Perfect 2 soundtrack (on Spotify) and it was aca-awesome! I recommend putting the playlist on shuffle and doing the following ride – it’s guaranteed to make you sweat and put a smile on your face!

The Workout

1:00-8:00 Easy Spin
8:00-20:00 Intervals
20:00-22:00 Easy Spin
22:00-26:00 Tabata Jumps
26:00-27:00 Easy Spin
27:00-31:00 Tabata Seated Sprints
31:00-35:00 Easy Spin – Cool Down

Intervals: alternate between 1 minute standing climb and 1 minute seated run until you reach minute 20; with no true recovery between. This is an endurance set. Heavy resistance for standing climb. Medium resistance for seated run.

Tabata: 20 seconds of work/10 seconds of rest.
Jumps: alternating standing sprint with seated sprint every 4-5 seconds; varying resistance throughout.

If you’re short on time, warm up for 3-5 minutes instead of 8, and cut the cool down a bit. Although, if you do end up listening to the Pitch Perfect 2 Soundtrack you’ll want to ride a lot longer 🙂

Let me know how the workout goes for you. And as always, have fun!