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! πŸ‘‰https://youtu.be/AG6Dwi1T9do

⭐️ Want to maximize your workouts? Find awesome gear here? πŸ‘‰ 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! πŸ‘‰- https://www.youtube.com/playlist?list=PLBJ0TIYiwZzjLnd3RU_J2y-dm9a34Ggw3

πŸš΄β€β™€β€ 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 πŸ‘‰- https://open.spotify.com/playlist/1mVFhKyRBfBlzHOda03Tps?si=KndPSBBLRfiD-4juVLm10g

πŸ’πŸΌβ€β™€β€ Get to know me here πŸ‘‰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! πŸ‘‰ https://youtu.be/83H7JV0x7DU

πŸ’πŸΌβ€β™€β€ 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!

πŸ”΄ DISCLAIMER πŸ”΄ 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. Debra Miller on July 22, 2022 at 3:07 am

    I’m up in my age the sexy sixties lol! I am glad I found your channel. I am finding it a little hard to keep up but I will continue to try as these last few days I’ve been feeling great !!! Thank you πŸ₯°

  2. Silvia Arizmendi on July 22, 2022 at 3:08 am

    I’m so confused! She’s got so many beginner videos. I don’t know where to start

  3. cheryl hackett on July 22, 2022 at 3:08 am

    Soooo loved this class. Thank you so much. How fun

  4. Hilda Barraza on July 22, 2022 at 3:09 am

    I’m new I’ve had my bike for weeks I want to get started using it

  5. Indoor Cycling with Brittany on July 22, 2022 at 3:12 am

    This was just what I needed! ❀

  6. Lily Flor on July 22, 2022 at 3:12 am

    What do you mean when you’re saying we are bringing it mid 60’s etc? I’m. It sure is it something in my bike?

  7. Galway Tribesman on July 22, 2022 at 3:12 am

    Beginners? If I did this with my current level of fitness I’d drop dead with a heart attack. Come on like

  8. di agostino Audrey on July 22, 2022 at 3:13 am

    Hey there Kaleigh! Got back on the bike for the first time in a MONTH! I did this video and really appreciated it! I’m visiting my daughter at university right now and using the campus gym. The bikes aren’t anything to write home about, but it’s good to be back and I feel great after having moved my body again! So much traveling lately I’ve not had a chance.. Thx!

  9. Makensey Flores on July 22, 2022 at 3:14 am

    Sending gratitude for the amazing work out! ❀️

  10. Leigh G on July 22, 2022 at 3:16 am

    Nice job Kayleigh

  11. Keto Kitchen Chaos with Jackie on July 22, 2022 at 3:17 am

    Thank you once again for your love! I’m recovering from covid and haven’t been on my bike for a month. Today was day 1 and I was shocked that I just couldn’t pick up where I left off. But, you still kicked my butt and I’m glad this workout was here for me to rebuild my stamina!!

  12. Rodolfo Jr. Peralta on July 22, 2022 at 3:17 am

    Thank you from manila.

  13. Joy W. on July 22, 2022 at 3:17 am

    Wow, if this is beginner then I am in really bad shape. However this showed me how much β€œI Need This 😫😁

  14. Amanda Rayner on July 22, 2022 at 3:18 am

    Thankyou πŸ’–

  15. Kari Alvarado on July 22, 2022 at 3:20 am

    thank you so much i extremely enjoyed it it was my first time and i did awesome 😎 but i have a old bike and it doesn’t tell me at speed I’m going at or anything else it just pedals πŸ˜† lol I can’t wait to watch more of your videos 😁

  16. πŸš΄β€β™‚οΈ SF Bike Rides on July 22, 2022 at 3:21 am

    Nice workout!

  17. Case Meacham on July 22, 2022 at 3:22 am

    I’m only in my tweens and I did this easily

  18. Janey Kolahal on July 22, 2022 at 3:23 am

    First time

  19. Penny Bates on July 22, 2022 at 3:23 am

    Bit late to the party – just got a spin bike x trying this as my first ride today. Loving the look of your videos and Chanel x just curious is there an order to build up your workouts – this is beginners- do you do this one until you are comfortable with it – if that is possible lol but then is an order you build up like a six week course or something? Thank you for any help xx

  20. Neil Campbell on July 22, 2022 at 3:26 am

    Hi Kaleigh, just started following you and your spin bike classes a 55-year-old male (and overweight) who is loving it but currently struggling on the 3rd day in a row, as a beginner would you recommend that i split the week up ie try spinning every second day until i build up my stamina and try something else in the days in-between. Thank you

  21. leyla fetti on July 22, 2022 at 3:26 am

    Can you shout out cadence and resistance

  22. Jessica Santiago on July 22, 2022 at 3:28 am

    My first time on the bike today

  23. A H on July 22, 2022 at 3:29 am

    Thank you Kayleigh. Solid 10 workout

  24. Samantha Bishop on July 22, 2022 at 3:30 am

    Okay!!! I am very overweight and I started your videos a few months back but my bike broke. I finally got a gym membership and I just stood up into 3rd for the first time!! You are so amazing!! Thank you ☺️

  25. Aireona Thompson on July 22, 2022 at 3:31 am


    OMG I love it here! 😍😍😍. My first video here!!!

    Omg Iβ€˜be done Cycling a long time ago and I’ve been trying to find new ways to do cardio! This video made me realize how fun and challenging cycling πŸš΄β€β™€οΈ is again!

    I’m on a Regular Planet Fitness bike and did this video. I couldn’t stand up really on this bike, but I did get my level to 12 and my RPM’s to 100-120!

    This fire works and all the bells and whistles made me feel like I accomplished soooo much more!!!! Thank you for this video!

    New Subbie πŸ˜πŸ˜πŸ˜πŸ€—

  26. Greg Hovey on July 22, 2022 at 3:33 am

    First timer here.. it was great! Thank you

  27. Rochelle Bjornrud on July 22, 2022 at 3:37 am

    Got a bike at a garage sale. Im excited. This is new to me. Bought shoes, clothes, etc. Im 48 and seeing that my legs aren’t as stoned as they once were. Looking forward to change that with the spin bike. Ro Smiles.

  28. emromanoff on July 22, 2022 at 3:38 am

    This was a perfect first video to learn to spin; thank you!

  29. Kiara Lenoir on July 22, 2022 at 3:40 am

    Where do you get your spin shoes from ?

  30. Nancy Gould on July 22, 2022 at 3:40 am

    This was a great addition to Leg Day Finishers in Revive! Thanks for the variety!

  31. Jessica Santiago on July 22, 2022 at 3:40 am

    Thank you so much

  32. Miriam Quinn on July 22, 2022 at 3:43 am

    Hi Kaleigh. I’ve been doing your indoor cycling classes for 4 weeks now and I can really feel the progress, when I started I couldn’t do 2nd or 3rd position at all, and now I complete the full class stands and all. I love your classes and you are so encouraging throughout. Thank you 😊

  33. Arslan Shakoor on July 22, 2022 at 3:48 am

    First session, I am done at 12 mins!

  34. Kaleigh Cohen Cycling on July 22, 2022 at 3:48 am

    πŸ’œDid you just get a bike and new to indoor cycling? Let me know! I would love to hear from you!! πŸ’œ

  35. Ysanne Young on July 22, 2022 at 3:51 am

    This was amazing! Thank you so much for such a fantastic video – it felt like a really friendly 1 on 1 chat ❀️ I got an exercise bike with a built in desk to help shift some of the PPD weight while I WFH, but this has me genuinely wanting to use it for so much more! Wish I could bottle up your enthusiasm and genuine care that comes through here!

  36. wucee on July 22, 2022 at 3:52 am

    16 year old here battling severe depression and gaining weight D: tried this today and got to 12 mins! i’ll try it again tomorrow and see how i do

  37. Krista Steenbergen on July 22, 2022 at 3:52 am

    Thank you so much!! You motivate me where other spinning vids annoy me haha. Keep coming back πŸ’πŸ€£πŸŽ‰β€οΈ

  38. Jessica Bell on July 22, 2022 at 3:52 am

    I’m midway through my 5th pregnancy and I am LOVING your classes. You’re such a good teacher! I’m a road cyclist when I’m not pregnant and these classes are a perfect substitute! Thank you!

  39. TC Op on July 22, 2022 at 3:55 am

    Where can i find the phone holder that you are using?

  40. Keith Robyn Hames on July 22, 2022 at 3:55 am

    This is my 1st time watching but I Still I’m gonna keep watching because she is the best coach

  41. gorgeous babe on July 22, 2022 at 3:55 am

    Thank you for this amazing work out,this is my first time 😊

  42. L. C. on July 22, 2022 at 3:56 am

    first time and i could only make it through 11 mins of the class 😒

  43. ♀Kaylee♀ on July 22, 2022 at 3:57 am

    I’m a kaylee

  44. cheryl hackett on July 22, 2022 at 3:59 am

    What a perfect ride. I did the 1:07class on Saturday sweat class, with your mom in it,and it kicked butt, for real. So this ride was very refreshing. I can tell I’m definitely getting stronger, because this class was a breeze. Lol. Nice to have those classes too.

  45. Andres Maciel on July 22, 2022 at 4:00 am

    I love your workout. Thank you!!! πŸ˜€

  46. Jessica Santiago on July 22, 2022 at 4:00 am

    I’m overweight and I’m new to this virtual spin bike class , I just got my spin this summer July 2022 super exciting

  47. Ping Enriquez Manes on July 22, 2022 at 4:00 am

    Im 48 yo female this is the first time i tried indoor cycling ❀️ it was hard but it was fun 😁

  48. Stephanie Kannengiesser on July 22, 2022 at 4:05 am


  49. Erica J Mancha on July 22, 2022 at 4:05 am

    Amazing class!! This is my first time cycling and you were so Inspiring! And you made the class so exciting thank you πŸ™‚

  50. chlsea_1905 on July 22, 2022 at 4:06 am