Indoor cycling can be a fantastic way to sweat: You get to zone out in a dark room and move to the beat of (hopefully awesome) music. Plus, studies show cycling can burn a ton of calories, increase cardio endurance, and decrease body fat—while strengthening your entire lower body and core.The effects of indoor cycling training in sedentary overweight women. Bianco A, Bellafiore M, Battaglia G. The Journal of Sports Medicine and Physical Fitness, 2010, Dec.;50(2):0022-4707. Physiologic responses during indoor cycling. Battista RA, Foster C, Andrew J. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 2008, Sep.;22(4):1533-4287.

But sometimes we just can’t find the time (or money) to go to a group class. Fortunately, all you need is a stationary bike and this video from Grokker to fit in a seriously tough 30-minute cycling workout for free. The certified instructor will push you through an uphill climb with varying resistance, speed intervals, and jumps that make it extra challenging (and actually fun!). And whether you’re an experienced cyclist or total newbie, her specific directions will help you get the most out of your ride.

Just remember to focus on your tempo (or rhythm) to make sure you’re moving to the beat—and don’t be afraid to go all out. Warm up with 10 to 15 minutes of light cycling before pressing play, and when you’re ready, ride!

Interested in more short and effective at-home workouts? We have thousands waiting for you on Grokker, the one-stop shop online resource for wellness. Join Grokker today and get 14 days of FREE unlimited at-home workout classes.