The article introduces a 13-minute cycling and strength full-body workout for beginners, created by Barry’s instructor Ianthe Mellors. The workout is designed to be a quick and effective way to mix cardio and strength training, offering a full-body workout that can fit into any schedule. Ianthe teaches the new Ride x Lift program at Barry’s, which combines low-impact cardio on the bike with strength training on the floor. The article provides details on how to set up a spin bike properly before starting the workout, including adjusting the seat and handlebars for comfort and proper alignment.
The cycling workout portion of the routine includes a warm-up in the saddle, speed variations in and out of the saddle, and resistance changes to challenge the muscles. The workout is designed to get the heart rate up and provide a good cardio workout in a short amount of time. The strength training portion of the workout includes bodyweight exercises, tricep pushups, shoulder taps, upright rows, bicep curls, and hammer curls, using medium dumbbells for added resistance. Mellors offers tips for beginners on modifying the workout to suit their fitness level, including staying in the saddle, adjusting resistance, and using lighter weights to start.
Mellors emphasizes the importance of listening to your body and adjusting the workout as needed to avoid injury or strain. She encourages beginners to focus on effort rather than speed or intensity, and to modify the exercises to suit their individual needs. The article also includes tips for pregnant women and those with knee or back issues on how to safely participate in the workout. Mellors suggests starting with lighter weights and gradually increasing resistance as you progress and get stronger. She also recommends adjusting the RPMs to increase the intensity of the workout for more experienced cyclers or those looking for a greater challenge.
Overall, the workout is designed to be a quick and efficient way to incorporate both cardio and strength training into your fitness routine. Mellors stresses the benefits of doing something rather than nothing, highlighting the effectiveness of HIIT training for improving cardio endurance, boosting metabolism, and getting an endorphin rush. The workout can be used as a standalone routine on days when time is limited, or as a warm-up before a longer workout session. By following the provided exercises and tips, beginners can safely and effectively improve their fitness level and overall health.
