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Spin to Slim Workout Plan

Get the burn of a run—while sitting on your bum—with this 30-minute plan

Obsessed with group cycling? You're in good company. The popularity of these challenging workouts continues to rise, and it's no wonder: A typical ride burns up to 12 calories a minute, and all that pedaling does some major reshaping of your legs and butt. When you can't make it to a class, try this new DIY routine, created by Ruth Zukerman, cofounder of Flywheel Sports in New York City. It combines fat-blasting sprints and thigh-trimming climbs to deliver the slim-and-sculpt punch of a studio session anytime.

Pair it with this high-energy playlist, performing intervals to the chorus of your favorite songs, and we guarantee you'll forget you're riding solo.

Pair this playlist with our heart-pounding spinning plan for the ultimate ride.

Rihanna - Diamonds - 93 BPM

Pitbull & TJR - Don't Stop the Party - 126 BPM

PSY - Gangnam Style - 134 BPM

Bruno Mars - Locked out of Heaven - 146 BPM

Don Omar & Lucenzo - Danza Kuduro - 130 BPM

DJ Kool, Biz Markie & Doug E. Fresh - Let Me Clear My Throat (Old School Reunion Remix '96) - 105 BPM

Will.I.Am & Britney Spears - Scream & Shout - 131 BPM

House of Pain - Jump Around - 107 BPM

The Script & Will.I.Am - Hall of Fame - 87 BPM

Click the plan below to print and post to your bike!

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