30 Minute Interval Spin Workout You Can Do Yourself

Hi guys!

It’s Wednesday, and I’m relishing the last couple days I’m spending here in Florida with the fam. It was kind of an impromptu trip, but my parents recently moved here (Casey Key area,) and I just had to see their new home. Since it’s July in Florida, and about a about a million fafillion degrees, I’ve spent approximately 87% of my time here in the water.


My dad snapped that yesterday right before I swam in the ocean. Don’t mind the “oh hey!” look on my face.

In the meantime, I thought I’d share with you a spin workout I did for my class last week, spliced into a workout you can take with you to the spin bike at your own gym! I teach 2-3 classes a week on average, and I absolutely love it.I love indoor cycling because the workouts and classes go by SO dang fast, and they’re just so much fun. After each class I teach, I leave on a high…and pretty sweaty Smile


I first fell in love with spinning when I encountered a class called RPM, back in 2009 (it’s a les mills version of indoor cycling.) I purchased my first pair of spin shoes shortly after, and I was hooked! For a while, I was afraid to get my Spinning certification. Not because of teaching, but because I was afraid it’d take all of the magic away for me! You know, the whole don’t crap where you eat kinda thing –  haha!

I remember right after college I got a job at Von Maur, since it’d been a month after graduation and I hadn’t found a job to do with my degree yet. Von Maur had always been my absolute favorite store, and after working there a few months, the magic definitely left the store for me.

Luckily, this wasn’t the case for indoor cycling. Last year I got my Spinning certification, and shortly after began teaching classes. The kind I teach are called 30/30 classes – the first 30 minute is a spin class, and the second, a TRX. This works out great for me, too, since I like to get in other forms of cardio throughout the week like hiking and trail running. If my classes were longer than 30 minutes, it’d be too much cardio! Plus, with a 30 minute class, you can really crank up the intensity.

So, I created your own 30 minute interval spin workout you can do at your own gym!


I always use Spotify to create my playlists – if you do, too, here’s my playlist!

How do you feel about indoor cycling classes?

Have you ever “crapped where you ate” and had a bad experience?

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  1. Why didn’t I do this yesterday for bootcamp?!! 😉 Have fun in FL– you know I’m jealous!
    Brittany @ Delights and Delectables recently posted..WIAW: Birthday EditionMy Profile

  2. i like spinning occasionally – not my favorite, but i do like it for the change of pace
    Linz @ Itz Linz recently posted..Tips for New MomsMy Profile

  3. I used to take spin 3 or 4 times a week and I LOVED it. Since finding CrossFit, I haven’t made much time for anything else, but I’m starting to miss spinning – I have a bike and a trainer at home, this would be a good one to do on a day that I can’t make it to CrossFit. Thanks for posting!!
    Katie@LifesNextBigStep recently posted..“Climbing” ropes… ???My Profile

  4. I first took a spin class a couple years back, and instantly fell in love. And I just recently tried RPM for the first time, and fell even more in love! My manager is trying to convince me to get certified in it, but we’ll see. I’m going to focus in on BP for now … don’t want to overwhelm myself or my body. Would love to take one of your classes someday!
    Ashley @ My Food N Fitness Diaries recently posted..Back to My Old Ways?My Profile

  5. So I have never taken a spin class… I’m far too intimidated as I am definitely not a strong cyclist. Not sure if I know what I’m doing enough to do this at home, but it looks amazing!
    Christa @ Edible Balance recently posted..Smart Snacking for Sports ebook + a Giveaway {Review}My Profile

  6. Yesss! I’ve been super excited for you to show a spinning workout. Can’t wait to try this out!

  7. This is fantastic! My gym has a few spin bikes, but no spin classes, so this will be perfect for me… you know, this winter, when I can’t go outside. :)
    Cassie @ Rural Running Redhead recently posted..Spill It, Sundays: Flashbacks #3My Profile

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  9. There are so many spin bike good for your exercise at home. I love spin 3 or 4 times per week.

  10. I have a spin bike to work out at home too. Thanks for your post Paige.Very detail! Can’t wait to try this out!


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