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30 min HIIT & Hills Ride

30 min HIIT & Hills Ride

Originally aired

Cliff Dwenger

Cycling

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Join Cliff Dwenger for the 30 min HIIT & Hills Ride, a high-intensity intervals class designed to push through heart-pumping intervals mixed with power-building hills. This session focuses on improving your power and overall fitness. Throughout the ride, you'll work your glutes, hamstrings, and quads, ensuring a comprehensive lower body workout. Enjoy the motivating beats of pop music as you pedal through each challenging segment. This class is perfect for those looking to enhance their cycling performance and strength.

Explicit

Equipment

  • Stationary bike

Featuring music by

Beyoncé, Dua Lipa, Britney Spears, Sean Paul

Playlist

  • Mad Love The Prequel

    No Lie (feat. Dua Lipa)

    Sean Paul, Dua Lipa
  • TikTok Summer Hits/Viral Songs

    Gimme More

    Britney Spears
  • Hollaback Girl

    Hollaback Girl

    KATO

Playlist

  • Mad Love The Prequel

    No Lie (feat. Dua Lipa)

    Sean Paul, Dua Lipa
  • TikTok Summer Hits/Viral Songs

    Gimme More

    Britney Spears
  • Hollaback Girl

    Hollaback Girl

    KATO
  • Pump It Up BRKLYN Remix

    Pump It Up

    Endor

Class plan

  • warmup

    Warm Up

    1 Movement

    4 min

  • cycling

    Cycling

    6 Movements

    26 min

  • cooldown

    Cool Down

    1 Movement

    1 min

Body activity

Body Activity

Glutes

17%
Tertiary muscle group

Hamstrings

17%
Tertiary muscle group

Quads

17%
Tertiary muscle group

Calves

11%
Secondary muscle group

Core

11%
Secondary muscle group

Other

27%