20-minute FULL SEATED Bike Workout for BEGINNERS

You just got your bike and now what?! Press play and I'll take it from there!! I am so excited you're joining me for a ride! I know that beginning anything can be confusing and overwhelming, that's why I created this easy to follow 20 minute full seated beginner bike workout! This cycling workout is perfect if you are brand new to cycling or just getting back in the saddle and are using a spin bike, recumbent bike, or stationary bike, pretty much if it has pedals, you can do this workout! This ride will get you started on the right foot so you can successfully progress your training to more advanced levels and improve your fitness at the same time! During the ride, you will dial in proper form and pedal stroke to ensure safety and maximum power and be introduced to different challenges on the bike to help you increase your confidence, endurance, and strength!

KEY TERMS
RPM (revolutions per minute): This is how fast you are pedaling, you may also hear it referred to as pace, speed, cadence. Some bikes will have a computer to show you this number.
RESISTANCE: How much tension you feel under your feet. The levels I call out are relative to each person and not necessarily related to a number you may see on your bike. Refer to the "Resistance for my classes" section below for more details!

Important tips for your training: Use each workout as a guide! If you need to dial the intensity back, do so! Listen to your body, take extra breaks, and reduce your pace and/or resistance when needed. Don't be discouraged if you don't get every push the first few times around, the fact that you showed up and pressed play and proof that you are dedicated to getting stronger, it just takes a little time and consistency! If you do stick with it, you will be ready to move on to more advanced rides before you know it!

IMPORTANT! The RPMs noted throughout the ride are just a range! Make sure to ride where you feel comfortable! That may be above or below the range indicated.

Check out what's included and the itinerary above! 👆
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MY LINKS:

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RESISTANCE for my classes
You always want to feel something under your feet, this will ensure you are doing the work, prevent you from bouncing in the saddle, and protect your knees!
6 - Working your way up that hill | Moderately Light
7 - Mid-hill already, you can definitely feel this! | Medium
8 - This is where heavy really starts to kick in | Moderately Heavy
9 - We are really starting to climb now! This is a challenging resistance! | Heavy
10 - Top of your hill! You should be able to keep a smooth pedal stroke. | VERY Heavy

CHAPTERS:
0:00 - 2:40 WARM UP | Unstoppable by Queen Jasira
2:41 - 5:33 CLIMBS | Welcome to the Top by WOLVES
5:34 - 8:00 SPRINTS | You Gotta Move by Ruby Neon
8:01 - 10:53 INCREASES | Light 'Em Up by WEZEN & Ease the Artist
10:54 - 13:00 ROLLING HILLS | The Reason by Ben Fox
13:01 - 16:13 RIGHT & LEFT | Big & Bad by DAEZD
16:14 - 18:39 CLIMBS | Ain't Seen Nothin' by Paper Kings
18:40 - 20:30 COOL DOWN | Feel Alive by Coola Maya

Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury as a result of any information provided.

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[catherine]

Had to leave a comment for the new riders. If you’ve just found Kaleigh, You’re in the right space. Kaleigh and Jason will take fabulous care of you. Don’t give up on yourself. You’ve got this and you’ve got the team of butt kickers behind you. Congrats and keep on riding!❤

[bethhunt]

I'm not a beginner, but I put in three and a half hours of housework today and didn't want to skip my workout. This ride was perfect! Thank you for creating all different' types of rides for all of our different types of days/levels!

[MB-ocrb]

Finally did a full 20 minute beginner. I’m so excited 😭😭

[deann]

This is my favorite 20 minute seated ride for beginners so far. Keep them coming . I’m 61 and it was perfect for me. Thanks for the reminders to listen to your body and ease up (but keep pedaling!) when you need to .

[egratz]

I agree! Thank you for making this! Perfect for active recovery, when your body is looking for something a little less intense or when you’re not feeling 100 percent :)

[adamrevere]

I am so new to this and have followed this one workout now for almost 2 weeks and I am feeling so much better now. 2 more weeks at this level and then I will take it up a notch. Thank you so much for these workouts

[stephaniearroyo-reyes]

I'm in! This is my 6th day in a row working with Kaleigh. I love the 20 min workout and 5 min stretch. Perfect for me as I have osteoarthritis and degenerative arthritis from service connected injuries while serving in the US Army. Thank you so much! ❤

[aprilbonomi]

I just had gastric bypass surgery on February 22 2024 and I am hooked on your videos. Only ones I stay for the entire length. Thanks so much for your time and help. You rock. Can't wait to show you the progress we are making lol

[softllamaspajamas]

I needed this ride because I’m having a flare-up and this was just gentle enough for me to get my exercise done. Thank you, queen.

[DCover-dqld]

So glad to see a new fully seated. Please do 12 more.

[englishgirl.in.zermatt]

Great not just for beginners! I have been feeling poorly for a few days and I wanted to workout but I didn't have the energy for a full workout so this was perfect. Thank you 😊

[erinforseth]

Kaleigh - you’re amazing! I have been doing your rides almost every day for the past 6 mos. I just did this ride today and challenged myself by turning it up one for every number. SO GOOD.

[jeannettekirkpatrick]

This was the perfect ride for me today! Reminds me how far I have come in the 2-1/2 years I've been riding with you. ❤❤❤😊🎉💪💪

[carolekluth]

Great workout not just for beginners but anyone coming back from injury or, as in my case, replacement knee surgery. Very pleased to have managed this 12 weeks post-op. Looking forward to working back to full fitness ❤

[PatManning-mtnu]

Hi Kayleigh, I am 62 years old, just completed my first beginner session, loved it can’t wait for tomorrow 👍😁😁

[ridingthesix]

Today is the 1st time I added a ride in after work. This was perfect!
You are very much appreciated. Thank you. ❤

[laurennpasivirta]

KC!! I borrowed my friend’s spin bike about a month ago when I hurt my knee and could run. I have fallen IN LOVE with spin thanks to you!! You’re so positive and encouraging! Keep the beginner rides coming for those of us in rehab!

[c.s.]

Loved this one! I can never do more than like 10 minutes with other videos, but I was able to survive! Thank you!

[darabharath]

After a few months, this was a great ride to get back in the saddle, literally… thank you Kaleigh! I always enjoy your rides 🎉.

[Kimber]

You’re timing was perfect! This was my first ride after taking a break because of a lower ankle/foot injury. Just what I needs to start back in!!