Let’s Go For a Spin ~ Your New Metabolism-Boosting Cycling Workout

Cardio and toning workouts go together like summer & rosé ~ the perfect pair! Getting your heart rate up with a cardio session boosts your metabolism and helps reveal those gorgeous, lean muscles you form with your TIU toning routines. In your Weekly Schedule, we recommend getting cardio in 3-4 times a week…and this can be anything that gets your heart rate up, not just running! Karena and I like switching up our cardio ~ running, swimming, doing stairs, walking with girlfriends, and jumping on a bike are some of our faves.

We love hitting up a local cycling studio and spinning to some amazing jams. If you’re looking for a 30-minute routine to get those same spin class vibes, we’ve got JUST the workout (and music!) for you. We designed this cycling routine to strengthen your lower body & core and get your metabolism revving.

This printable works perfectly for a classic spin bike with resistance knobs and a console displaying your RPMs (revolutions per minute). If your gym doesn’t have a bike that tracks your RPMs, follow the flames on the printable to know when to bump up the intensity.

Check out these tips to perfect your cycling form ~ whether you’re new to the bike or a spin pro!

* Turning the resistance knob to the left will make your resistance lighter and turning it to the right will make it heavier. Remember, righty tight-y, lefty loose-y!

* While doing a sprint, your resistance should feel light like a flat road, but never so light that your feet are spinning out of control. You control the bike girl, it doesn’t control you!

* While on a hill, your resistance should feel thick and heavy like you’re climbing, but never so heavy that it hurts your knees or you’re overcompensating with your upper body.

* Keep your shoulders down and upper body relaxed with a loose grip on the handle bars. Keep your booty back with your weight in your glutes. It’s all about that booty! When you look down, your knees shouldn’t go past your resistance knob. This will help you keep weight out of your knees and upper body. Make sure your spine is neutral and your core is tight to protect your lower back.

* When you lift your booty in or out of the saddle, focus on keeping your core engaged and your upper body light. This will help you stabilize and sculpt your gorgeous abs.

Tighten that ponytail and hop in the saddle…let’s go for a spin girl ;)

Download your printer-friendly version HERE!

We made a playlist on Spotify to perfectly pair with your cycling sesh! These jams will pump you up and bring your workout to the next level.

Follow us on Spotify HERE!


On-point nutrition reveals your gorgeous lean muscles! Fuel up post workout with THIS refreshing Cardio Reviver Smoothie. It uses our clean, non-GMO, gluten-free Tone It Up Protein. You’re going to LOVE it!

Psst…did you hear that you can now get your Tone It Up Protein from TARGET?! #perf


  1. This is great! I just took my 1st spin class this weekend on the beach in Coronado, CA for my birthday!

  2. Righty tight-y, lefty loose-y is how I remember which way to turn screws! Ha ha! I cycle everywhere and the wind varies daily so I basically get a spin class everyday and if I’m running late, well! Thanks for the posture reminder. Something I constantly find myself slipping when I’m running/cycling late!

  3. This is awesome!! Thank you so much for this workout! I have a spin bike at my gym, but I never knew what to do on it besides just spin lol – so this will help tremendously! Thanks again :-)

  4. This is PERFECT timing!! I was looking for an indoor cycling program that I could follow along that would compliment my training program I just started for my first ever bike race!! Thanks again Tone It Up!! <3 <3 xoxo

  5. Tone It Up has answered my prayers! Glad that you girls were able to put one together for us, I can’t wait to try it! This is exactly what I recommended in all of your surveys!! So excited! 😺😺💕 💕

  6. I love taking spin classes, but with my work schedule I unfortunately haven’t been able to attend one lately. Thanks so much for putting this together!

    Kat- do you mind sharing what bike you have at home? I’m looking into purchasing one, but have no idea which is the best!

  7. OMG! This is perfect. My husband bought me a spin bike for my birthday! I can’t wait to try this out.

  8. I love this workout. I bought an indoor cycle for Bikini Series. It has changed my life! It can be hard in Denver to get outdoor morning cardio. This is going to save me when winter gets here.

  9. Ahhh as always, the right workout at the right time- I love spin classes and doing it for years.
    A few weeks ago I was lucky to “adopt” a not longer used but nearly new bike for my apartment 😊 The new workout and playlist is amazing- thank you girls ❤️

  10. This is going to be so helpful on days I can’t make it to a spin class at my fave studios. My apartment gym offers group cycling and the bikes can be used at any time durinng the day. I’ll have to break out this routine. Thank you!!!

  11. Tried from phone… and then guessed. Have my printout on the ready for next time! tnx @TIUteam K & K !

  12. Looks like an excellent workout!! Great for those days I feel like being indoors =)

  13. Thank you Thank you was searching for cycling ideas , I just switch gyms and they don’t offer spinning classes which I loved at my old gym but now is too far from where I moved. Printing this for my next work to try on the stationary bikes availavble !! Literally sent from Heaven. Love Love you girls !!!

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