BTC Spin & HIIT

Come joing us for the perfect workout pair: Spin and HIIT
Combining a spin class with High-Intensity Interval Training (HIIT) is a fantastic way to
maximize your workout in just one hour. Both of these fitness styles complement each other
perfectly, offering a comprehensive exercise experience that targets various aspects of
physical fitness.
Structuring Your Workout
To make the most out of your one-hour session, consider the following structure: 7 people on
Spin Bikes and 7 people doing HIIT then after 30 min Switch.
1. Warm-Up (5 minutes): Begin with light cycling to gradually increase your heart rate
and prepare your muscles.
2. Spin Session (25 minutes): Engage in a high-energy spin class focusing on
endurance, speed, and resistance. Challenge yourself with varied intensities and
terrains.
3. Switch
4. HIIT Circuit (25 minutes): Transition into a HIIT routine with exercises such as
burpees, squats, push-ups, and planks. Perform each exercise for 30 seconds, followed
by a 10-second rest.
5. Cool-Down and Stretch (5 minutes): Conclude your workout with a cool-down
period, including gentle stretching to prevent injury and aid muscle recovery.