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Trending: Hybrid Cycling and Yoga

Burn fat, build endurance, and improve flexibility with this new fitness trend.
Full body cardio workout

We’ve all heard of HIIT, tabata, spinning, and yoga. But have you heard of doing all four in a single hour? A new training program contains a hybrid of indoor cycling and yoga designed to help you shed pounds, strengthen your entire body, and, of course, relax. “A cycling class will burn more calories than a cardio workout on a treadmill done on your own in the same amount of time,” says Sheperd Baum, owner of Studio 360, a New York City facility offering the hybrid class, which is called Signature Series. “That is going to be the trend with more studios and gyms offering these type of classes.”

A yoga session focused on stretching, posture, flexibility, and stress relief is an ideal cooldown after an intense interval workout. “The hybrid takes your body to a balanced place, since you’re coming from a state where your breath is very labored to controlling your breath and bringing yourself to a place of homeostasis,” says Alissa Carlucci, certified cycling and yoga instructor.

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If you're not in the New York City area, but still want to give one of Carlucci’s hybrid workouts a shot, try this cycling routine after a resistance training session or on an off day. Then, rest five minutes and go straight into a yoga routine.


Seated Flat: light resistance (80-90 RPM)
Duration: 1-2 minutes
Seated Flat: Moderate resistance (80 RPM)
Duration: 3 minutes
Transition: Moderate resistance, alternating 30 seconds in saddle, 30 seconds out of saddle while holding 80 RPM.
Duration: 4 minutes (increase resistance every minute)
Hill Climb
Seated Flat: Heavy resistance (60-65 RPM)
Duration: 3 minutes
Standing Uphill Sprint: 100+ RPM
Duration: 30 seconds
Recovery: Stabilize at moderate resistance (80 RPM)
Duration: 1 minute


All-out max effort: Moderate resistance (80-90 RPM)
Duration: 20 seconds max effort, followed by 10 seconds recovery for 4 minutes
Seated Flat (Recovery): moderate resistance
Duration: 1 minute
Seated Climb: Moderate increasing to heavy resistance (65-70 RPM)
Duration: 1 minute seated, 1 minute standing, 1 minute seated
Rider's Choice: Ride at your chosen resistance and RPM
Duration: 3 minutes
Seated Flat: 20 seconds max effort (100+ RPM), followed by 10 seconds recovery (75-80 RPM)
Duration: 4 minutes
Recovery: Light to moderate resistance
Duration: 1 minute
Standing Climb: Intense resistance (60-65 RPM)
Duration: 5 minutes
Seated Climb: Decrease resistance, increase speed
Duration: 5 minutes

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