Hello Spin Friends! Today’s indoor cycling workout is another high intensity interval training session on the bike and this may just be the toughest spin class yet! Here is the complete 30 minute DIRTY 30’s HIIT

Workout: WARMUP: 3 MINUTES

INDOOR CYCLING WORKOUT: 4 Sets of 4 x 30 Seconds HARD with declining rests of 60s, 45s, 30s, and 15s each set! Rest between sets is 2 minutes. COOLDOWN: 3 MINUTES LINKS:

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DISCLAIMER: Kirsten Allen, and, Dietitian Illustrated, strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kirsten A and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten A’s and Dietitian Illustrated’s negligence. Happy Sweating! Kirsten A

Kirsten Allen, BSc Kin, RD ??

Healthcare Professional + Spin Instructor