FitnessWorkouts

Free Online Spin Classes That Bring the Energy of the Studio Into Your Home

These online spin classes bring the energy of the studio to your living room. There's something for everyone, no matter your skill level.

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Photo: Stocksy / Jovo Jovanovic
Updated Aug 8, 2022

Written by 

Tehrene Firman

At the beginning of the pandemic, stationary bike sales grew by 270 percent, and the at-home fitness market is still booming today. To meet demand, there are now hundreds of spin bikes to choose from, no matter your budget. But what to actually do with those bikes? There are actually a wide range of online spin classes you can do at home that will make you feel like you’re riding it out in the studio.

Experts in This Article

Cat Kom

ACE-certified personal trainer and founder and CEO of Studio SWEAT

Peloton and Variis offer spin class apps at a cost, but you’ll find an unlimited number of spin classes on YouTube for free. It’s never been easier (or less expensive) to get sweaty with the energy of the studio right in the comfort of your living room.

And that’s a good thing, because the benefits of spinning extend from giving you a great cardio workout to boosting those endorphins and beyond. Here, we’ve got all the beginner spinning tips you need to know. And to make sure you don’t miss a beat in your spin class, here’s a guide to spin class cues that will keep you cruising.

Online Spinning and Fitness FAQs

We spoke with Cat Kom, CEO and founder of Studio SWEAT onDemand, to answer all of your burning at-home spinning spinning questions.

Is an online Spinning class good for beginners?

Absolutely! At Studio SWEAT onDemand, we want everyone to be able to get a calorie-crushing Spin workout, no matter your fitness level. Because you get to choose your resistance levels you’re in control of your own intensity. We’re just there to be your guides. And we offer a huge variety of virtual workouts that are designed for everyone from absolute beginners to cycling pros. We also offer classes with durations as short as 10 minutes; longer classes around 20, 30, and 45 minutes; and even all-out-assaults up to an hour-plus.

What equipment will I need for online Spinning classes?

For a beginner Spinning class, all you will need is your indoor cycling bike (any will do), comfortable, breathable clothes; a hand towel and plenty of water. Cycling shoes are optional, but a great add once you get addicted.

Is Spinning a good way to do strength training?

Spinning delivers intense muscle building for your lower body, and even supports the core and parts of the upper back. To get that full-body activation, at Studio SWEAT onDemand we offer a whole collection of Spin-Fusion classes, which combine the intense cardio of cycling, with Pilates, yoga, barre, strength training and more.

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What is the best home-workout for getting in shape?

The best home workout is any one that you will stick to! Motivation, drive and commitment is key. That said, in my opinion a solid Spin & Sculpt Fusion class tops the charts. That’s a workout where you’re doing fat-frying cycling for part of the class and then body-sculpting floor exercises peppered in throughout the workout. It’s the best of both worlds, all in one amazing workout.

What’s the best way to find a beginners workout plan?

Working with a personal trainer is always a great option, but not one that everyone can afford or has time for. Another great option is a fitness app where you get guidance. For instance, through our Studio SWEAT onDemand app we have a program called “My Weekly Workout” that literally gives suggested workout recommendations based on a simple profile you set up. If you’re going at it alone, I suggest you just try to mix up your workouts to include a good variety of strength training, cardio, and mobility/flexibility classes, because variety is so important. That’s why we offer dozens of options in the Studio SWEAT onDemand app, and you can also filter our class menu by fitness level, mood, duration, and more.

Is it worth it to buy a workout program or get it free online?

I’d say, as with anything, you get what you pay for. So look for a free trial with any online option, but it’s usually a nightmare to depend on free content because it takes forever to find the right workout in the endless ocean that is the Internet (and time is money after all) and you often have no idea if the workouts are even led by true fitness professionals, so they may not be safe or effective. We do offer a 7-Day Free Trial to introduce you to what we’re all about, for example. It features over 100 onDemand workouts you can try today, with no credit card (or commitment) required. It’s a great way to kickstart your fitness journey. Whatever you choose — try before you buy, but also be willing to budget for you, because you’re worth it.

The best online spin classes you can take at home

1. A 20-minute beginner’s ride

There are plenty of different spinning classes on Studio SWEAT onDemand’s YouTube channel, and this one for beginners is a great place to start if you want to get to know your new stationary bike.

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Check out all of Studio SWEAT onDemand’s spin workouts here.

2. 20-minute ’90s pop ride

There’s nothing that will fuel you through an intense 20-minute workout better than your favorite ’90s jams. Gabriella Guevara‘s energy is infectious in all her workouts, and this is one you’ll want to do over and over again.

Check out all of Gabriella’s spin workouts here.

3. 20-minute cycling workout for beginners

Here’s another great workout for beginners. Instructor Kaleigh Cohen is a great motivator, and she’ll teach you the ins and outs throughout this ride. Don’t worry—she has rides for more advanced riders, too.

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Check out all of Kaleigh’s spin workouts here.

4. 60-minute rhythm ride

You’ll feel like you’re riding in Kristina Girod‘s spin studio throughout this intense—but oh-so-fun—workout that will have you dancing in your seat. With that being said, it’s anything but easy, so get ready to feel the burn.

Check out all of Kristina’s spin workouts here.

5. 30-minute max burn spin class

Another one from Studio SWEAT onDemand, this Tabata-style class led by instructor Cat Kom will definitely make you sweat.

Check out all of Studio SWEAT onDemand’s spin workouts here.

6. 2000s party ride spin class

You’ll feel like you’re at a party while riding it out to these upbeat (and super nostalgic!) songs led by instructor Brett Gordon of Get Fit Done. There’s also plenty of other theme rides to choose from, too, including a Latin Artists ride, Queens of Pop ride, and even a TikTok ride featuring songs you’ve heard all over the app.

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Check out all of Get Fit Done’s spin workouts here.

7. 20-minute quick HIIT spin class

Instructor Holly Miller of The Spin Junkie has so many different classes you can choose from. This quick 20-minute HIIT ride is a great option for days you don’t have time for anything longer.

Check out all of The Spin Junkie’s spin workouts here.

8. 45-minute rollercoaster HIIT class

You’ll never get bored of Kirsten Allen‘s spin workouts. There’s a ride for everyone, and this rollercoaster HIIT ride—where the intervals are super up and down—will burn so good. “It’s going to be a bumpy ride—be sure to buckle up,” she says.

Check out all of Kirsten’s spin workouts here.

9. 15-minute cardio endurance workout

No bike needed for this cardio endurance workout from Holly Rilinger. It’s programmed so that you can use your favorite modality, whether that’s a jump rope, a spin bike, or a rowing machine.

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10. A 45-minute hip hop-themed ride

If you want your ride to come with a beat and some smoothness, this hip hop and r&b themed ride from PPGYT will have you groovin’ in your seat.

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FitnessWorkouts

Doing This Type of Breathing as Part of Your Pilates Practice Can Help Strengthen Your Pelvic Floor

Here's how hypopressive breathing, a deep breathing exercise, can help you with your Pilates practice and other forms of movement.

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Photo: Stocksy/Atolas
Published Jan 29, 2025

Written by 

Kelsey Kloss

If you’re obsessed with all things Pilates, you already know about the best athleisure, accessories, and self-care moments to incorporate into your practice. However, you may be less familiar with a type of breathwork that can improve your practice — and help you feel more grounded.

Experts in This Article

Anouska Shenn

certified Pilates instructor and founder of The Office Yoga Company

Blair Mauri

a pelvic floor therapist and owner of Blair Mauri Pelvic Health

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Enter hypopressive breathing, a deep breathing exercise that involves emptying your lungs completely. It’s similar to the uddiyana bandha in yoga (or an “abdominal lock”).

“It involves breathing in a way that creates a vacuum-like effect in your thoracic, abdominal, and pelvic cavities by decreasing the pressure, causing a lift and toning of the pelvic floor,” says Anouska Shenn, a certified Pilates instructor and founder of The Office Yoga Company.

But before we get into how to do it, let us clear up one thing: Don’t try any breath-holding exercises during your practice, since Pilates focuses on breathing through movements.

That said, practicing hypopressive breathing before, after, or separate from your Pilates workouts can help support your practice in a number of ways.

What is hypopressive breathing?

Hypopressive breathing is a technique that involves completely emptying your lungs and holding that breath to create a vacuum. It serves as a core exercise that can benefit your pelvic floor health.

Think of it this way: Your abdomen is a closed pressure system. That means that when the pressure changes—like with a cough, deep breath, or force like a lift—your abdominal structures need to be able to manage that pressure properly. That’s where pelvic floor exercises, like hypopressive breathing, come in.

“When we’re not managing that pressure properly, gravity takes it and sends it down into the pelvic floor,” says Blair Mauri, MS, OTR/L, a pelvic floor therapist and owner of Blair Mauri Pelvic Health. “Repeated downward pressure not only weakens the pelvic floor, but can also cause it to become extremely tense.”

That tension may lead to symptoms such as incontinence, pelvic organ prolapse, painful sex, low back pain, or chronic constipation. “Hypopressive breathing is an excellent way to optimize pelvic floor function, as it provides a natural lift to these tissues without increasing the tension,” says Mauri.

Improving your pelvic floor function can relieve pelvic pain or low back pain, improve your oxygen and energy levels, promote digestion, and support your movement throughout your Pilates practice.

In fact, an eight-week program of hypopressive exercises improved pelvic floor muscle strength and urinary incontinence symptoms in women ages 18 to 60 with pelvic floor dysfunction and urinary incontinence symptoms, per a 2022 study1 in Neurourology and Urodynamics.

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Plus, hypopressive breathing can work your lungs in a way that benefits your Pilates practice. “Optimizing your rib mobility is also important for diaphragm function and getting the most out of your breaths,” adds Mauri.

How do you do it?

First, take a few deep breaths and see where you notice that pressure (in this case, your breath):

  • Is it focused in your chest or belly?
  • Are your ribs moving apart as you breathe in?

You should feel some mobility in all of these areas, not just one. “Rib mobility is especially important for proper hypopressive technique, so you may need to start here,” says Mauri. “Take some time to retrain your breathing so that everything expands on the inhale and comes back together on the exhale.”

Once you’ve honed in on that, you can move on to your hypopressive breathing exercises, following Mauri’s instructions:

  1. 1.
    Gently exhale as if you are fogging a window. Don’t send any pressure or force down into your lower belly or pelvic floor.
  2. 2.
    After you exhale, hold your nose and close your mouth and “pretend” to inhale without actually taking in any air. Think about widening those ribs, which will make your stomach begin to look concave.
  3. 3.
    Hold this for 3-5 seconds and then inhale.

How does it benefit your Pilates practice?

This breathing technique shines as an add-on to your Pilates practice. You don’t want to hold your breath during Pilates moves (after all, Pilates is all about coordinating movement with breath), but hypopressive breathing exercises can serve as bumpers for an effective workout.

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“Hypopressive breathing is designed to stand alone, but you can use it as part of your warm-up or to close your Pilates practice,” Shenn says.

Pelvic floor strengthening is already often a key element of Pilates. In fact, a 12-week Pilates program focused on pelvic floor strengthening significantly improved stress urinary incontinence symptoms in women ages 45 to 70, with the results lasting even six months after the program, per a small 2020 study2 in the Journal of Alternative and Complementary Medicine.

“Hypopressive breathing complements a Pilates routine, as it also retrains and strengthens the deep core along with your pelvic floor,” says Mauri.

A strong and coordinated deep core and pelvic floor gives you more stability as you move your body throughout your Pilates practice—and throughout the rest of your day.

“Our pelvic floor muscles work together with our deep core muscles to stabilize the spine—supporting our posture and providing a solid foundation for all of our movements,” says Shenn.

Tips to get started

As you integrate hypopressive breathing into your Pilates routine, Shenn recommends keeping these tips in mind:

  • Start with 1-3 sets of 3 repetitions, resting between sets.
  • If you’re a beginner, practice your breathing lying down or seated, before progressing to more challenging positions like side-lying or quadruped (a four-point kneeling position).
  • Do your hypopressive breathwork on an empty stomach (it’s recommended to not eat at least two hours beforehand, since this type of breathing involves suctioning the abdomen inward and upward).
  • Avoid wearing clothes that are too tight—including collars, waistbands, and belts—as they can impede your breath.

Very little research has been done on the effect of breathwork on babies in the womb, so avoid hypopressive breathing if you’re pregnant.

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One more thing to note: Certain preexisting health conditions like high blood pressure can also be contraindications for breathwork, so always check with your doctor first and consider working with a trained provider to make sure your form is correct.

  1. Molina-Torres G, Moreno-Muñoz M, Rebullido TR, Castellote-Caballero Y, Bergamin M, Gobbo S, Hita-Contreras F, Cruz-Diaz D. The effects of an 8-week hypopressive exercise training program on urinary incontinence and pelvic floor muscle activation: A randomized controlled trial. Neurourol Urodyn. 2023 Feb;42(2):500-509. doi: 10.1002/nau.25110. Epub 2022 Dec 8. PMID: 36482844; PMCID: PMC10107869.

    ↩︎

  2. Hein JT, Rieck TM, Dunfee HA, Johnson DP, Ferguson JA, Rhodes DJ. Effect of a 12-Week Pilates Pelvic Floor-Strengthening Program on Short-Term Measures of Stress Urinary Incontinence in Women: A Pilot Study. J Altern Complement Med. 2020 Feb;26(2):158-161. doi: 10.1089/acm.2019.0330. Epub 2020 Jan 9. PMID: 31916840; PMCID: PMC7044776.

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FitnessWorkouts

The 10 Best Pilates Exercises for Beginners, According to a Peloton Instructor

A Peloton instructor shares the best beginner Pilates exercises and how to do them, plus the benefits of Pilates.

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Photo credit: Peleton
Published Jan 27, 2025

Written by 

Kristin Jenny

Pilates was created in the 1920s in New York City by Joseph Pilates and many of its exercises were originally used to help World War I patients rehabilitate injuries. Today, Pilates is used more for fitness than for physical rehabilitation, although its focus on building a strong core may help prevent or speed along healing from other injuries.

Experts in This Article

Rebecca Kennedy

certified personal trainer and Peloton instructor

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If you’re considering giving this mind-and-body-focused workout a try, it’s key to have a grasp of Pilates’ foundational moves so that you can safely make the most of this muscle-building, endorphin-inducing workout.

The benefits of Pilates

Pilates is a unique fitness practice in that it focuses on more than just burning calories and achieving toned muscles—although you’ll do both of those things with a regular cadence of classes.

Pilates is focused on three principles, according to the Pilates Foundation: breath, whole-body health, and whole-body commitment, with “the whole-body encompassing mind, body and spirit.” Within those principles, the concepts of breath, concentration, centering, control, precision and flow are mainstays in any well-rounded Pilates practice.

“There are many benefits of Pilates that go beyond toning muscles or getting in a great workout,” says Rebecca Kennedy, CPT, a Peloton Pilates and Tread instructor. “Some of the top benefits of Pilates for me are that it improves posture and balance, helps with overall flexibility and mobility, and is low-impact and low-stress on your joints.”

Additionally, Kennedy notes Pilates can be an excellent complementary workout to other fitness activities like running, cycling, or strength training.

Lastly, Kennedy believes the mind-body connection that is achieved from a frequent Pilates workout is unmatched in the fitness world. “A regular Pilates practice will improve your mind-body awareness while improving mental focus and concentration,” Kennedy says. “Its emphasis on enhancing breathwork can also have the effect of reducing feelings of stress and anxiety.”

Beginner Pilates tips to keep in mind

Before diving into Pilates head first, remember to listen to your mind and body—it’s better to forego a move or modify it than cause yourself pain or injury. While it may be tempting to launch into some of the more advanced Pilates moves, it’s better to view each movement with “curiosity, instead of just trying to do each move and check off a box,” Kennedy says.

She recommends nailing the basics of the moves featured below—and not just acing the look of a move, but truly internalizing the breathing rhythm, form, and alignment of these foundational Pilates movements before becoming overly concerned with time spent in a movement, number of reps, or moving into more challenging variations of a move.

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“A common misconception about Pilates is that you need to be flexible and also have a ton of equipment to get started with your practice,” Kennedy says. “Neither of these things are true. You do not need to be flexible to start a Pilates practice, and much of the equipment used is all extra, so don’t let either of those misconceptions hold you back from beginning a foundational practice.”

Finally, Kennedy reminds those who are new to Pilates that this is a slow, methodical practice. “Move slower than you think you need to, and always move with control,” Kennedy says. “Take modifications for any exercise that feels too challenging—it’s better to take a modification that allows you to maintain good form, breath control, and pelvic floor connection than to rush through a movement.”

The best Pilates exercises for beginners

Kennedy demonstrates each of the 10 moves in the video below. Follow along with her or scroll down for detailed exercise instructions.

1. The hundred

The Pilates hundred works your core and introduces the concept of timing your breath with your movements.

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