25-Minute HIIT Cycling Workout + Playlist

I know you’ve been wondering where I’ve been.  No?  It’s cool, why would you?  Haha.  Maybe you have been wondering, and if you have, I’ve been focusing on some other projects and dealing with life.

2017 has been a strange and stressful year.  There are so many changes going on in the world — even as an expat; in the UK that are crazy just like back in the states.  Honestly, some days I forget what year we’re living in right now.

But enough about that.  I get requests for fun workouts and playlists from time to time, and recently I’ve had several requests for HIIT cycle routines, which happen to be some of my favorite workouts to create and do, so I’m always happy to share them.

Life is crazy, and not everybody has 60-90 minutes to put into their workouts.  It doesn’t make you a failure or unmotivated either – and if anybody tells you that, they are dead wrong.

If you’re like me, you have days (maybe multiple) when you just don’t feel like doing anything.  And this is entirely okay.  Do not beat yourself up for not feeling it some days and sitting out your workout.  It’s not a morality thing, it’s self-care, and it’s 100% up to you how and when you move your body.

You don’t need to spend your entire day to get a fun, sweaty, and effective workout that you can be proud of.  Believe me; every little bit helps and if you’re not doing your workouts for you, then who?

I still remember the first Spinning class I ever attended; one of my best friends was the instructor, and after literal months of twisting my arm, I finally agreed to participate.

I didn’t have the shoes, so my foot came loose.  Repeatedly.  My ass was killing me from the seat.  I couldn’t walk.  I wasn’t smitten with the idea of going back, but my friend assured me that you have to give it a few classes before you make your final judgment.

As a fitness professional, who also went on to become a Spinning instructor, I would always tell newbies that they need to give it the three class try.  Most of them would and fell in love with indoor cycling too.

One of the things that make indoor cycling workouts so much fun is the music.  Nothing will make you more motivated and pumped to push yourself than hearing a high energy song.

25-Minute HIIT Cycling Workout + Playlist

25 Minute HIIT Cycling Workout + Playlist

 

So, if you’re looking for a fun and quick HIIT cycling workout and playlist, pin this one and save it for your next workout.

I’m going to be posting a couple more of these HIIT cycling workouts over the next couple of weeks since they seem to be what people are after.

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FUN INDOOR CYCLING WORKOUT

Happy May!  It’s been sunny in Glasgow for the past four days.

After living here for over two years now (I know, I cannot believe it myself), it is evident to me that May is probably the best month weather-wise in Glasgow.  In other words, it rains the least.  Having said that, it will probably rain the rest of the week!

I am still not completely over bitching about the amount of rain and gloom there is living in Scotland.  Obviously.  So, I am always super grateful for indoor cycling/Spinning workouts.  You still end up wet at the end, but it’s just your sweat and not the rain.

Too much?

A friend of mine requested that I post more indoor cycling workouts (with playlists available on Spotify) that she can bring to the gym.  So, because I am such a good friend, I have decided to add a new indoor cycling workout each week for the next 12 weeks!

This week’s ride is an aerobic endurance ride called “hills and valleys” – and it’s really fun.  The ride will take you through a series of challenging climbs and recovery flats that will make you feel like you’ve spent the morning/afternoon riding through a scenic, hilly countryside setting.

This ride can burn up to 700 calories and will build up strength and endurance.

Add this workout to your weekly routine 2-3 days and start to see and feel the results!

Get the Spotify playlist here.

Pin this workout to take to the gym with you!

aerobic endurance indoor cycling workout with playlist

Will you try this workout?  Let me know if you do!

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The Saturday Spin – Indoor Cycling Workout

Happy Saturday, everyone!  I’ve decided to do a new series of posts dedicated to one of my absolute favorite workouts of all time:  Spinning.  I am a Spinning certified instructor and a huge fan of the program because it gets people in the best shape, both mind, and body.

Maybe you don’t want to get up super early Saturday to take a cycling class at your gym, but you do have access to a bike and would like to get a planned out, structured, kick-ass workout without having to think about it.  If this describes your Saturday morning, I have made this with you in mind!

 

 

I will be adding new rides to this page for you to take the gym with you on Saturday (or any day of the week).

Check out this awesome infographic from All About Being Healthy to see how an indoor cycling workout can change your body and your life.

I love indoor cycling because it’s what saved me and made me LOVE fitness and health again.  When I attended my training to become a certified Spinning instructor, the group I trained with had over 25 people and every single one of them said, “Spinning has saved my life.”

Five things you need to STOP thinking about indoor cycling!

  1. “My butt always hurts on the seat.”  Your butt will get used to the seat.  Yes, it will.
  2. “Indoor cycling makes me feel self-conscious.”  Indoor cycling is practically incapable of causing self-consciousness.
  3. “I’m not coordinated enough.”  Even the most uncoordinated of us can rock indoor cycling.
  4. “People in those classes are like a cult.”  Those of us who love it are not crazy.  We’re badass, and always love people who join us.
  5. I tried it and hated it.”  I did too.  But listen, if you can stick it out to three workouts, you will begin to like it, and by five workouts you will LOVE it.  

I will let the workouts speak for themselves.

620 spin

 

 

Suggested playlist

Do you like indoor cycling?  Do you workout on Saturday?

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manifesto

Happy Monday, troops!  Technically we’re not at the midway point of April just yet, but since this Monday falls the closest to the middle of the month, I figured it would be the best time to lay out my “motivation manifesto“.  My motivational manifesto is a mission statement for my life, because lately I’ve needed to reflect and work on personal development and growth.

If you’re a regular reader of Beets Per Minute, you know that one month ago I moved to Scotland to live with my husband, Luke.  It’s been an eventful, but challenging month for me.

  In Limbo

I’m still not feeling completely settled in, but that could have to do with most of my British identity still hanging in the balance.  I had an interview for my National Insurance number almost two weeks ago, but I still haven’t received it, which means I am still on hold for getting a job.  I never realized how passionate I am about leading fitness classes until I’ve now spent nearly FIVE weeks without leading one.

Not being in front of a class and feeling that rush has left me a little bit empty inside, truth be told.  I also haven’t been Spinning in almost five weeks, which has been super depressing for me as well.  I have been taking lots of long walks and runs over the past month, but I am seriously missing the fulfillment I get from pedaling my heart out on that bike.

it’s this real.

Status Quo

I will not beat myself up entirely, because I have done very well this month, all things considered.  With the exception of last Wednesday, when I ate in bed watching 7 hours of Coronation Street and EastEnders.

I probably should also include that I wore an As Seen On TV3 Way Poncho” all day.  (Including while I had to vacuum up half a bag of panko breadcrumbs, which I had spilled all over the kitchen floor.)  I was attempting to make my baked chickpea burgers, which I boasted to my husband about for literal months.  He was a trooper and ate two whole  piles of chickpea remains.  I think he could tell I had been crying.  Not the best day over here to date.

 

crying

Motivation Manifesto

So, after my designated day of feeling sorry for myself, I got myself up and out on Thursday for a walk in the sunshine and realized that, I’m kind of a jerk for getting myself into that state of mind.  Walking around Glasgow, married to an amazing man, and having my health; I should really have more perspective to work with at this point in my life.

So, I decided this weekend that I would get myself sorted out and put an end to this “life limbo” I’m feeling and regain control of my destiny.

manifesto

Seems easy enough, right?  It had to be done.  I’m not discounting my bravery for moving away from everything familiar to start this next chapter of my life.  However, I suffer from anxiety and tend to fall apart at the seams when I feel I have little to no control over a situation (which is the root to many, many a problem).

By placing this manifesto into my life, I simply need to follow it whenever I make a choice, and I will find my way with confidence.

  • Start doing things I love:  Write more.  Sign myself up for some Spinning classes and get myself into gyms and starting the process of subbing or instructing classes.  Bake delicious (mostly) healthy things.  Read more.
  • Stop over analyzing everything:  This is a biggy for me.  As I stated above, I am a worrier and suffer from anxiety.  My husband will tell you, I’m the “what if” queen.

“What if I don’t find a job?”

“What if I can’t have a baby?”

“What if I drive you crazy with my incessant what if’ing?”

UGH.  I’m pledging I will try my very best to not “what if” myself into a panic-induced-cookie-butter-out-of-the-jar eating frenzy.  If I am going to “what if” at all, it will be for the better.

“What if I find a great job?”

“What if I make loads of new friends?”

Better.

  • Be true to my passions:  Fitness, cooking, writing, loving, exploring, creating — do it and do it with intention and heart.

Can you spiralize a cookie?  More to come…

  • Stop comparing myself to others and make my own path, but allow others to follow it through leading by example:  This is a BIG one, and I think it is for all of us.  In a day and age where we’re constantly viewing a highlight reel of each other’s “lives”, it’s so hard to not compare where you are to where somebody else is.  It’s all crap, really.  My beautiful sister gave me a lovely card the day before I moved to Scotland with this Beatles verse from All You Need Is Love:

There’s nowhere you can be that isn’t where you’re meant to be.

This is so true.  Even if you’re not CEO or earning loads of cash with a “perfect” life, you’re doing what’s right for you.  If you feel like you can do better, want better and get after it.  Comparison truly is the thief of joy, so I’m going to really do my best to stay zoomed in on me, myself, and I when it comes to what I’ve got going on.  It’s great to be inspired by others, but don’t let someone be better or have it better than you do, it’s a one-way ticket to not leaving your pajamas.  Screw that.  I’m going to continue to live a life that inspires others to be their best.

  • Never stop learning:  One of the great things about being in the fitness profession is the need to always continue your education.  I signed myself up for a Nutritional Therapy certification course last weekend, and I’m SO excited to get started.  The NT certification is all about nutrition, genetics, and improving individualized health by learning how people are affected by their dietary choices.  This course also allows me to continue my passion for learning about wellness.  I love that many of my friends and family come to me with questions about their diets and exercise plans and that I have been able to offer them helpful advice.   It’s never a bad idea to learn more, right?  I still suck at Scrabble.
  • Allow myself to be lost so that I never stop “finding” myself:  If I had a dollar for every time I’ve said the phrase, “I feel so lost” — I’d have a bank account busting at the seams.  What’s so bad about being a little lost?  In fact, if I really think about it, all of the best decisions and outcomes I’ve had in life have come from being “lost” and “finding” something new about myself.

You know what Mr. Robert Frost (said in the style of Blanche Deveraux) said about taking a road less traveled; it made all the difference.

Robert Frost was kind of a big deal, so, I think it won’t hurt to take some advice from him. Just saying.

  • Live each day with courage and love:   Years before my father passed away, he wrote my sister a letter on life.  And in this letter he wrote, “when you do something, ask yourself, ‘where’s the courage in this?’  Acting with courage isn’t always the easiest thing, but who ever said doing the brave thing would be easy?

It isn’t always easy for me to face challenges, as I’m sure it isn’t for many of you.

I worry.

I get anxiety.

I let my insecurities get the better of my heart.

However, when it comes down to it, I pull through when the going gets tough!  I will ask myself when making choices where the courage is in it, and I will answer honestly and proceed with all my heart.  It takes courage to love ourselves and others with all of our scars.  I must remember, we’re all fighting our own battles, and to make it through we must do so with love and courage.

[Tweet “Do you have a motivation manifesto? You should! via @beetsperminute #motivationmonday #fitfluential #sweatpink #girlsgonesporty”]

Do you ever think, “I need to reevaluate my life?”  Have you ever written a manifesto for yourself?  What do you want from each and every day?

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Happy Monday!  Maybe it’s deja vu or something, but it seems like every Monday we have another blizzard to contend with.  Seriously, Monday sucks enough, am I right?There’s really no need to dump ANOTHER foot of snow on top of us!  Is it weird that I’m looking forward to living in a place where it rains 300 days a year?  Yeah, that’s just crazy, but oh well it’s happening.

my future.

So, let’s regroup! Today is cold and dreary and my car looks like an m-f igloo, but whatever, I’m going to pull through and get things done.  Starting with my workout!

Spinning and Lifting

SPINNING!  I did an hour long aerobic ride with a soothing playlist to really get my mind and body working together.  Also, I just attended a Spinning workshop on Saturday and it totally made me love it even more.  I know a lot of people do not like Spinning, but seriously, it saved my life.

I followed my long ride up with some awesome arm and back work, because lately I’ve been slacking on lifting and that just makes me feel less awesome, and believe me, most days I don’t need any help in that department.

so true.

Breakfast

My breakfast today was my “PB and J” smoothie.  I love this smoothie, because it makes me feel like a kid again.  I always loved peanut butter and jelly sandwiches, but ONLY with strawberry jelly.  My dad always hooked me up.  My smoothie has all the essence of the sandwich but without the crust.

  • 1 1/2 cup unsweetened vanilla almond milk
  • 1 cup frozen strawberries
  • 2 tbsp of PB2
  • 1 tbsp chia seeds

Lunch

Lunch was a quick wrap filled with veggies and roasted red pepper hummus and a half of a Pure Protein S’mores bar.

lunch

my photography gets progressively worse…

 

Dinner

For dinner I am having Skinnytaste’s Crock Pot Creamy Tomato SoupThis soup is SO delicious and it is so much lighter in calories and fat than your typical creamy tomato soup or bisque.  It takes like 6-8 hours to be perfect so I’ve got that going on right now.

I know I talk about Skinnytaste’s soup recipes a bunch, but it’s because they’re so terrific!  If you’re a fan of soup, but you’re trying to watch your calories, Gina’s recipes are where it’s at.

gina’s photo is MUCH better. visit her site.

How was your Monday?  Do you like Spinning?  What’s your favorite smoothie recipe?

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