BYRDIE // 30 Minute Spin Class • Ultra Intense Cycling Workout

This 30 min spin class is a cycling workout featuring lots of rolling climbs and some dirty thirties, er, byrdies! 30 minutes to spread those wings and fly! I'm so happy you're here, let's gooo! Who needs Peloton workout videos when you have YouTube!? Click LIKE and SUBSCRIBE to help support my channel!
Thank you!

The 'ol weight loss, fat burning cycling workout, and burn fat fast spin class are all great buzz words, but that's not what this channel is about. We ride to SMASH our personal bests. Strength and power, baby!

*Resistance levels are based on feeling, on a scale out of 10. RPM numbers on-screen are just targets to strive for. Happy riding!

Here is the full 30 minute workout:
Warm-up: 4 minutes
Phase 1:
3 min rolling climb
2 min rolling climb
1 min increasing resistance climb
2 min rolling climb
3 min rolling climb
*Set Rests: 30s
Phase 2:
3 x 30s level 5 sprint (rep rest 30s, 15s)
3 x 30s level 6 sprint
3 x 30s level 7 sprint
*Set Rests: 45s
Cool-down: 1.5 minutes

Thank you so much for all of your support!!!!!

FULL MUSIC PLAYLIST:
TLC - NO SCRUBS (MAKSI REMIX)
JAMIE FINE - IF ANYTHING'S LEFT (AUDIO STOMPERZ REMIX)
JUSTIN BIEBER & QUAVO - INTENTIONS (GLOOMI REMIX)
TONES & I - DANCE MONKEY (XCHENDA REMIX)
NICKY YOURE - SUNROOF (WALLACE MAYS REMIX)
KYGO & SELENA GOMEZ - IT AIN'T ME (RVBIKS REMIX)
MIGUEL - SURE THING (REMY HEART REMIX)
DADDY YANKEE - GASOLINA (JIMMY HITS REMIX)
ALICE DEEJAY - BETTER OFF ALONE (SAVAGE REMIX)
MORGAN WALLEN - YOU PROOF (BVRNOUT REMIX)

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CONNECT ON INSTAGRAM: @dietitianillustrated
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ABOUT ME:
Hi! My name is Kirsten, I'm a Registered Dietitian, Professional Home Economist and Spin Instructor with a Bachelors degree in Kinesiology. Health and fitness is my profession, but more than anything, it's my passion! I create content to share this passion with others, all in the name of fostering inspiration and motivation!

Thank you for checking out my channel,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
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Other Helpful Videos:
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0:00 TLC // 30 Min Spin Workout
2:21 JAMIE FINE // 30 Min Cycling Workout
6:48 JUSTIN BIEBER // 30 Min Spin Class
10:02 TONES & I // 30 Min Cycling Class
12:55 NICKY YOURE // Spin Class Workout
16:11 KYGO & SELENA GOMEZ // 30 Min Spinning
19:08 MIGUEL // Cycling Workout
21:57 DADDY YANKEE // 30 Min Spin Workout
24:06 ALICE DEEJAY // Best Free Spin Classes YouTube
26:59 MORGAN WALLEN // Cycling Workout for Runners
30:07 Subscribe for the best free youtube spin classes!
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DISCLAIMER:
All information presented on this platform is provided for educational and entertainment purposes only.

Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician/personal healthcare team before beginning any exercise or nutrition 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, or act upon any information presented in these videos, comments, or messages, 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.

Sincerely,
Kirsten Allen, BSc Kin, RD, P.H.Ec.

[andrewbramske]

Spoiler Alert - 🚨 - Nah, you’ll be glad you stayed until the end. You’re the best Kirsten 💪🏽

[martinapiccoli]

thank u Kirsten, I'm very tired but very very happy!

[shannonsantana]

Hands down my favorite ride!! Love the surprise 8's, music, and motivation!!

[NOLANRYAN]

I knew when the final claps didn’t happen there was going to be a bonus round. Great Class!

[dianalori]

Lunch hour burn. Thank you so much.
It’s been a while.

[christineschuck]

I love it when I'm ready to spin and see a brand new video! Great way to start out the work week!

[shannonsantana]

Loved everything about this ride, music, even the sneaky set of 8's!

[andyb]

I really enjoyed that climb-forward ride, Kristin! Thanks for always creating a good challenge!

[katywilliams]

Great flashback ride Kirsten! Your classes never fail to challenge🎉Thank you for your pain train themes 😂❤

[adrianaarias]

Wow wow wow what a ride hard hard those climbs in the beginning 🔥🔥Awesomeeee music❤

[ericberube]

Perfect mix of everything in this one! Climbs, sprints, the rhymes, all on point. Let’s go all you dirty birdies! 🦅

[xkouzdo]

Great workout! I didn’t think I would love the hills first half sprints second half but I loved it! 🎉

[monicaryan]

loved the format! keep up the awesome 2023 spin 30min workouts, thanks and have an awesome day

[mollyangelettipecoraro]

That 🐦 was a bit angry towards the end killer ride!!
Thank you 🙏❤️

[richardberlanga]

What a ride! This one might be my new favorite!! 💪🏼👏🏼🙌🏼

[tonis]

Day off means I got to do the new release the same day! Great workout 🏋️‍♀️ 💪🏼 😅

[ricejammers]

A great combination of hard and harder 😁.
Thank you

[JosieOlszewski]

Thank you! Actually stuck through the whole workout. I usually find spin really uhm compulsary - but this was fun. Loved you music choices as well.

[nathanwright]

This is my favorite ride yet. And it's better the second time where there is no mean surprise😊

[kmdelrio]

I am one fried byrdie! I knew you were throwing in a surprise when you didn’t clap after the last set of 30’s! 😂 great combination and challenge. Thank you for all you do Kirsten!