20 MINUTE SPIN CLASS: WATERFALL HIIT MINI | INDOOR CYCLING WORKOUT (WITH TIMER)

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Hello Spin Friends! New week, new spin class!! Today's workout is a mini version of the original 45-minute Waterfall HIIT! Are you ready to make the most out of 20 minutes?!? Let's go!!

Here is the full workout:
Warm-Up: 2 minutes
HIIT:
Set 1 - 7 x 30s Sprint/30s Off
Set 2 - 5 x 40s Climb/20s Off
Set 3 - 3 x 50s Sprint/10s Off
Rest between sets is 1 minute
Cool-Down: 1 minute

Wooohhoooo! We did it! What set was the hardest?!? Comment below!
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This program is intended to guide you through my ever-growing library of spin classes so that you can gradually build your strength, speed, and endurance on the bike!

Starting with two indoor cycling workouts weekly, and progressing to three by the end of the eight weeks, this program will give you the stamina and confidence to tackle the more advanced and longer duration classes you never thought possible!
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Other Helpful Videos:
SPIN BIKE BUYER'S GUIDE:    • The ULTIMATE Spin Bike Buyer's Guide • Eve...  
PROPER SPIN BIKE SET UP:    • The ULTIMATE Guide to Spin Bike Setup • 3 ...  
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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 Allen and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten Allen's and Dietitian Illustrated's negligence.

Happy Sweating!
Kirsten Allen