2022 TikTok Hits Spin Workout

Looking for a great all around workout and still wanna hit some speed today? Feel like listening to the best viral songs out there as of April 2022? Look no further! Enjoy this beat riding workout with your favorite new songs!

Playlist: TikTok Spin Playlist by Katie Lothrop

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post. Please use HP 1, 2 or 2.5 when sitting and HP 2 or 3 when standing - beyond that it's whatever you are comfortable with.

Workout

Please note each part is the song, the BPM and the length of the song for your reference!

Praise God - 3:47

1 min: Sitting Flat Road. 95RPM.

1 min: Add 3 gears. Standing Flat. RPM 70+

6x5 second jumps (5 seconds standing, 5 seconds sitting)

Rest of song. Sitting Climb. Add 1 gear. RPM 65+

As It Was - 2:47

30 seconds: Add 1 gear. RPM 70+.

30 second: Standing Climb. RPM 60+

5 x 3 second jumps

Rest of song: Sitting Climb. Drop 1 gear. RPM 80+.

Stay- 2:22

30 seconds: Increase RPM by 5.

30 seconds: Drop 1 gear. Increase RPM by 5.

30 seconds: Increase RPM by 5.

Rest of Song: Drop 1 gear. RPM 90+.

Get Lucky - 6:10 (Holding Cadences)

1:30 - Full Recover. Flat Road. RPM 70+.

1 min: Add 2 gears to flat road. RPM 90+.

1 min: Add 1 gear. Standing Climb. RPM 70+.

1 min: Add 1 gear. Sitting Climb. RPM 70+.

1 min: Standing Climb. RPM 70+.

Rest of song: Sitting Climb. RPM 75+. Drop 2 gears.

TO THE MOON - 2:32

1:30: Add 2 gears. RPM 75+.

1 min: Drop 4 gears. Active Recovery.

Heat Waves - 4

4x 1 min: Add 1 gear. Decrease RPM by 5.

Bad Habits - 3:50

3x1min: Add 1 gear. Decrease RPM by 5 down to a low of 60.

1 min: Standing Climb. RPM 60+.

Face Off - 3:40

2 min: Full Recovery. Sitting Flat. RPM 70+.

1 min: Add 2 gears. RPM 90+.

3x5 second jumps. Add 2 gears.

Day N Nite - 3:40

1 min: Hold resistance. RPM 75+.

3x30 second HIIT Intervals (30 seconds at max speed, 30 seconds recovery)

Edamame - 2:14

Full recovery for the entire song.

Option for 45 s standing flat after 1 min.

Sunroof - 2:43

1 min: Add 3 gears. RPM 95.

1 min: Increase RPM by 5.

30 sec: Increase RPM by 5.

Good 4 u - 3

30 sec: Decrease RPM by 5.

1 min: Add 2 gears. RPM 70+.

Lightswitch - 3

1 min: Add 2 gears. RPM 70+.

1 min: Drop 1 gear. RPM 70+

1 min: Drop 1 gear. RPM 75+.

Love nwanti - 2:20

1:30 - Full recovery. RPM 70+.

30 sec: Standing Flat. Add 2 gears.

1 min: RPM 90+.

Sheesh! - 2:30

1 min: RPM 90+.

1 min: Add 1 gear. Standing Flat.

30 sec: RPM 85+.

Stretching ~ 15 mins

If you have high or low blood pressure, please consult your doctor before attempting any type of exercise that might invert your head. You are responsible for your body. Please click on the hyperlinks for stretch descriptions.

2 min: Stretch calves on bike, 1 min each side

2 min: Standing calf stretch off the bike, 1 min each side

2 min: Standing Quad Stretch, 1 min each side

1 min: Standing Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Standing Glute Stretch, 1 min each side (or Pigeon Pose)

1 min: Forward Fold

1 min: Tipover Tuck

If you are able to sit/lay down:

1 min: Downward Dog

2 min: Hurdler Hamstring stretch, 1 min each side

1 min: Frog Pose stretch