Indoor cycling may be a low-impact workout , but it's certainly not easy — as anyone who's sweated, huffed, and puffed their way through a SoulCycle or Peloton class can attest. Unlike an outdoor session, indoor cycling is perfect for busier days, since you can just strap on your favorite cycling shoes , grind out a quick ride, then hop in the shower and be on your way. And, when synced with a killer playlist, can feel more like a dance party — not a workout. Plus, research in the journal Medicana tyder på, at indendørs cykling har vist sig at forbedre den aerobe kapacitet og reducere blodtrykket. (For ikke at nævne, du får alle de andre generelle fordele ved kardiovaskulær træning.)
That said, you don't need to sign up for a pricey studio class or gym to score those benefits. Enter: YouTube cycling classes. The social media platform is filled to the brim with free, online cycling and Spin classes that vary in length, style, and difficulty, including options for beginners, HIIT enthusiasts, more seasoned cyclists, and folks running short on time. As long as you have a stationary bike at home, access to one in a gym, or even a road bike with an indoor trainer, you can partake.
Så hvilke virtuelle klasser er faktisk værd at prøve for en tur? Næste gang du trænger til en svedig cardio-træning, så kom i gang med en af disse 15 bedste YouTube Spin- eller cykeltimer.
— Yderligere rapportering af Jade Esmeralda
01
20-minutters cykeltræning for begyndere
Ledet af NASM-certificeret personlig træner og Mad Dogg Athletics cykelinstruktør Kaleigh Cohen , this 20-minute YouTube cycling class is ideal for newbies ready to get out of the saddle. The workout features jogs, climbs, and sprints, during which Cohen provides form tips and reminders to listen to your body — not advice to push through the pain. You'll love the upbeat, under-the-radar music (such as 'Everybody' by Norman and 'The Drum' by The Siege) and the high-quality footage that clearly shows Cohen's technique.
02
30-minutters Rhythm Cycling Class
Filmed during a live class, this virtual workout will make you feel like you're right there in the studio with instructor Gabriella Guevara , certified indoor cycling instructor and personal trainer. Throughout this 30-minute YouTube cycling class, you'll crank up the resistance and pace, climb hills, and follow along with choreography. Thanks to the dance music, accompanied by the dark room and colorful lights, this free workout will mentally transport you to a nightclub while you're sweating it out.
03
20-minutters legendarisk Queens-tur
Denne 20-minutters cykeltræning har en dobbelt funktion som karaoke-session, takket være trænings-perfekte hits from Whitney Houston, Madonna, Mariah Carey, and other artists. The free, online cycling class is taught by Kristina Girod, the founder of Power Flow indendørs cykelstudie i Arizona, og byder på sprints, intervaller, bakker og forskellige typer styr-push-ups. Spring ikke over nedkølingsstrækningerne og positive bekræftelser i slutningen af træningen.
04
40-minutters indendørs rytmecykling
This 40-minute, studio-filmed YouTube cycling class will put your body and mind to the test. Dontaye G , en NASM-certificeret gruppefitnessspecialist og Mad Dogg Athletics cykelinstruktør, fører dig gennem træningen, som er fyldt med sprints, tap-backs, push-ups og meget mere. Prøv dit bedste for at forblive synkroniseret med musikkens rytme og følg med i koreografien, som kan være en smule kompliceret (især omkring otte minutter).
05
20 minutters spin-klasse for begyndere og cykelopsætning
For a beginner friendly approach, try this 20-minute beginner spin class with Kør med Alina . Til at starte med giver instruktør Alina et grundigt overblik over, hvordan du indstiller din cykel og styrhøjde for optimal og sikker præstation. Videoen inkluderer up-tempo elektronisk musik i baggrunden, en timer og signaler til at følge fra instruktør Alina. Opvarmningsinstruktionerne er klare og præcise, og træningen bygges støt op, indtil du rammer dine spurter og klatrer omkring halvvejs. For at øge intensiteten tager Alina cyklister gennem belastede spurter, efterfulgt af bølgende bakker, og afslutter derefter med en gradvis afkøling.
06
45-minutters Throwbacks Sange Cykelklasse
In this 45-minute YouTube cycling class, Brett Gordon , en NASM-certificeret personlig træner og cykeltræner, vil guide dig gennem tunge bakker; intervaller med let, moderat og vanskelig indsats; og aktive restitutionsperioder, alle synkroniseret med hits fra 2000'erne og 2010'erne. Den resterende tid er vist i øverste venstre hjørne gennem hele videoen, så du nemt kan se, hvor meget længere du vil svede.
07
20-minutters stationær cykeltræning for begyndere
This free, online cycling class is ideal for folks who have spent minimal time riding a stationary bike. The entire class takes place in the saddle, so you won't have to worry about maintaining your balance or potentially falling off your bike, but it still challenges you with rolling hills, climbs, sprints, and endurance segments. You'll also get Cohen's signature technique cues and upbeat energy, plus a special appearance from a sleepy pug in the background.
08
15-minutters intervaller Arms Cycling Workout
When you only have 15 minutes to spare, tune into this YouTube cycling class, which will get your heart racing and arms burning. Led by NASM-certified personal trainer Charlotte Maxwell , træningen byder på intervalarbejde og overkropsøvelser såsom bicep curls, skulderpres og fluer. Sørg for at have et par letvægts håndvægte (tænk: tre pund) ved hånden, før du hopper på din cykel.
09
1-times kun 80'er musikcykelkursus
This hour-long YouTube cycling class is perfect for experienced cyclists looking to build up their endurance — and jam out to '80s dance hits. ACE-certified personal trainer Lars Meesters guider dig gennem sprints, stigninger og restitutionsintervaller, alt imens du synger med på sange som 'Eye of the Tiger' og 'Flashdance... What a Feeling'. Træningen filmes i et enkelt rum uden spejle eller distraherende belysning.
10
10-minutters cykeltræning
When you're in need of a workout snack, this free, online cycling class from personal trainer Gerard Majda har du dækket - og i virkeligheden er 10 minutter omtrent alt, hvad du behøver for at få fordelene ved at træne . Denne træning får dig til at køre siddende, stående og med forskellige hastigheder. Den foreslåede intensitet, RPM og modstand, plus den tid, der er tilbage i intervallet, vises på skærmen gennem hele videoen, så du ikke behøver at bekymre dig om at huske Majdas verbale instruktioner.
11
35-minutters hip-hop cykelkursus
Forvirret over alt det cykelsprog? Amanda Hinds , a cycling instructor at LA Fitness and Signature Fitness, has your back. In her 35-minute YouTube cycling class, Hinds breaks down terms like 'cadence' and 'resistance,' gets you in and out of the saddle while working at different gears, and reminds riders that the RPM and intensity call-outs are just suggestions — not requirements.
12
40-minutters indendørs cykeltræning
If you're preparing to hit the roads IRL, incorporate this free, online cycling class into your routine. The advanced 40-minute workout features plenty of hills — with some flat sections for recovery — and a mixture of seated and standing climbs. Throughout the session, triathlon coach Paul Ryman vil kalde det foreslåede intensitetsniveau frem, som også vises på skærmen ved siden af den anbefalede RPM og timer.
13
20-minutters Tabata Rhythm Ride
In this Tabata-style ride, Guevara will guide you through 20-second work intervals, followed by 10-second rest periods. The filmed-in-studio YouTube cycling class features plenty of choreography (think: push-ups and tap-backs), heavy resistance segments, and sprints. The workout is short but so intense; one commenter said they 'had to hit the pause button' to catch their breath.
14
45-minutters spin klasse
Undervist af spinninginstruktør Esmey Leon , this YouTube Spin class will challenge you with steep hills and flat roads. The workout is filmed in a studio, so you'll feel like you're sweating with a class. You can also expect motivational speeches from León to keep you pedaling.
15
20-minutters 'Spin to Begin'-klasse
You'll learn the fundamentals of cycling in this 20-minute, beginner-friendly YouTube Spin class. Studio Sweat træner Jess N. will help you find your baseline pace and resistance, give tips for staying in sync with the music's beat, and guide you through climbs and sprints. Since the workout is filmed during a live class and from multiple angles, you'll be able to see Jess's real-time technique from different viewpoints.
Megan Falk er en erfaren sundheds- og velværejournalist og redaktør, hvis arbejde er udgivet af PS, Shape, Livestrong, Women's Health, Well Good, mindbodygreen, Wide Open Spaces og andre forretninger. Hun har fungeret som redaktør på Equinox' indholdsteam og på Shape, hvor hun primært dækkede træningstips, fitness-modaliteter, træningstrends og mere.
Jade Esmeralda, MS, CSCS, er en personaleskribent, sundhed
