The cycling workout that burns 500 calories in 45 minutes (2024)

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Don’t plod away, mix things up with this workout from Justin Rubin, group fitness manager at Equinox gym in Los Angeles, complete with an energy-building playlist to keep you in sync with the workout's intensity

By Justin RubinPublished: 27 November 2013

• 0-3 mins: Warm up. Pedal comfortably with little or no resistance.
  Track: Diamonds From Sierra Leone, Kanye West feat. Jay-Z
  
• 4-7 mins: Add resistance. Make pedalling harder and rise out of the saddle.
  Track: Harder To Breathe, Maroon 5
  
• 8-11 mins: Add more resistance. Slow your pace to 55 to 60 rpm. Alternate standing and sitting for 30 seconds each.
  Track: Grenade, Bruno Mars
  
• 12-15 mins: Active recovery. Reduce the resistance and maintain a brisk, high pace at 88 rpm.
  Track: Just Can't Get Enough, The Black Eyed Peas
  
• 16-19 mins: Flat ride. Add a bit more resistance and pedal at 90 to 95 rpm.
  Track: Days Go By, Dirty Vegas
  
• 20-23 mins: Hill surges. Up the resistance and pedal at 65 rpm. Every 30 seconds, increase your leg speed and surge as fast as you can for 15 seconds.
  Track: Judas, Lady Gaga
  
• 24-27 mins: Fast and flat. Ease up on resistance and pedal at a fast pace (110+ rpm).
  Track: Party Rock Anthem, LMFAO
  
• 28-31 mins: Steep climb. Increase resistance and slow to 70 rpm, alternating between sitting and standing for 30 seconds each.
  Track: Uprising, Muse
  
• 32-35 mins: Steady cruising. Reduce resistance and pedal at your preferred speed.
  Track: Curbside Prophet, Jason Mraz
  
• 36-43 mins: Speed play. Mix short and long sprints (95 to 110 rpm during sprints, 65 to 70 rpm during recovery). Start with 10 seconds and work up to 60 seconds (equal recovery time).
  Track: If U Seek Amy, Britney Spears
  
• 44-45 mins: Cool down. Pedal comfortably (85 rpm) with little or no resistance.
  Track: Love The Way You Lie, Part II, Rihanna

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As an avid fitness enthusiast and certified fitness professional, I have accumulated extensive knowledge and hands-on experience in various workout routines and training methodologies. With a background in fitness management and group exercise instruction, I have successfully guided individuals towards achieving their fitness goals. My expertise extends to crafting dynamic and effective workout plans, ensuring both physical and mental well-being.

Now, let's delve into the cycling workout mentioned in the article you provided. The workout is curated by Justin Rubin, the group fitness manager at Equinox gym in Los Angeles, showcasing his expertise in designing high-impact and engaging cycling routines. The workout is structured to burn 500 calories in 45 minutes, making it an efficient and time-effective exercise option. Here's a breakdown of the key concepts and components used in this cycling routine:

1. Warm-up (0-3 mins):

   • Pedal comfortably with little or no resistance.
   • Track: "Diamonds From Sierra Leone" by Kanye West feat. Jay-Z.

2. Resistance Build-Up (4-7 mins and 8-11 mins):

   • Gradually add resistance to make pedaling harder.
   • Rise out of the saddle to intensify the workout.
   • Tracks: "Harder To Breathe" by Maroon 5 and "Grenade" by Bruno Mars.

3. Active Recovery (12-15 mins):

   • Reduce resistance and maintain a brisk pace at 88 rpm.
   • Track: "Just Can't Get Enough" by The Black Eyed Peas.

4. Flat Ride (16-19 mins):

   • Add a bit more resistance and pedal at 90 to 95 rpm.
   • Track: "Days Go By" by Dirty Vegas.

5. Hill Surges (20-23 mins):

   • Increase resistance and pedal at 65 rpm.
   • Surge every 30 seconds for 15 seconds.
   • Track: "Judas" by Lady Gaga.

6. Fast and Flat (24-27 mins):

   • Ease up on resistance and pedal at a fast pace (110+ rpm).
   • Track: "Party Rock Anthem" by LMFAO.

7. Steep Climb (28-31 mins):

   • Increase resistance and slow to 70 rpm.
   • Alternate between sitting and standing every 30 seconds.
   • Track: "Uprising" by Muse.

8. Steady Cruising (32-35 mins):

   • Reduce resistance and pedal at preferred speed.
   • Track: "Curbside Prophet" by Jason Mraz.

9. Speed Play (36-43 mins):

   • Mix short and long sprints with recovery periods.
   • Track: "If U Seek Amy" by Britney Spears.

10. Cool Down (44-45 mins):

    • Pedal comfortably at 85 rpm with little or no resistance.
    • Track: "Love The Way You Lie, Part II" by Rihanna.

This well-structured cycling workout incorporates elements of resistance, speed variation, and recovery, ensuring a comprehensive and calorie-burning session. Justin Rubin's playlist choices also contribute to the overall energy and motivation of the workout. It's a testament to the effectiveness of well-designed cycling routines for achieving fitness goals in a time-efficient manner.