30-Minute Indoor Cycling Workout

Talk about a spin cycle for your health: The average indoor cycling class may burn between 400 to 600 calories per session, and indoor cycling in general may lead to weight loss and improved cardiovascular fitness , as well as more muscle definition. That said, these sweat sessions do come with a few drawbacks—we’re looking at you, pricy membership fees and less-than-convenient class times. But just because indoor cycling classes don’t fit into your budget or your schedule doesn’t mean you can’t reap some of the fit-body benefits.

That’s where Michelle Portalatin, a certified strength, running, and triathlon coach and founder of Pure NRG Fitness in New York City, comes in. Here, she shares an interval cycling workout that can be done anytime, anywhere (so long as you have a bike with gears, which you’ll adjust to increase or decrease intensity)—no sign-up or fancy clip-in shoes required.

Designed with a flat course in mind, the workout will boost your pedaling efficiency and amp up your endurance, all in about 30 minutes.