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15-Minute Indoor Cycling & Strength Workout

Power through a 15-minute full-body workout with Sunny Trainer Dee, combining indoor cycling intervals and dumbbell strength exercises to build endurance, burn calories, and strengthen your entire body from home.

1 min read

Sat, Jul 04, 2026

Denise Cervantes

Fitness Trainer

ACSM-CPT, AFAA-CGFI

WORKOUT

OVERVIEW

Workout Length	15 Minutes
Workout Level	Intermediate
Trainer	Dee Cervantes

Warmup

Warm-up

Workout

Base Pace
Moderate Resistance
Standing Back Fly (L)
Standing Back Fly (R)
Punch-Over Ride
Rolling Hills
Fast Momentum with Incline
Lateral Raise
Lateral to Frontal Raise
Recovery Pace

Cooldown

Cooldown

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2-in-1 Advanced Cadence/RPM + Speed Sensor for Indoor and Outdoor Bikes

Smart Body Composition Weight Scale

Resistance Tube Set - 10-50 lbs

5-Level Resistance Loop Set

Ab Roller Wheel with Knee Pad

Adjustable Ankle Weight 5-Pound (Pair)

½ Inch Thick Puzzle Exercise Mat - Black

Adjustable Wrist Weights 1 LB (Pair)

Multi-Function Workout Ankle Straps

Dual Sided Core Exercise Disk

Strength Training Resistance Band Combo - 10-95 lbs

2-in-1 Advanced Cadence/RPM + Speed Sensor for Indoor and Outdoor Bikes

Adjustable Wrist Weights 2 LB (Pair)

Tri Fold Exercise Mat

Tri Fold Exercise Mat

Premium Pilates Ball 9”

15” Pilates Ring

Calf & Hamstring Stretcher and Foot Rocker (Red)

Calf & Hamstring Stretcher and Foot Rocker (Grey)

Foam Barbell Pad

Premium Yoga Stretch Strap with 8 Individual Grip Loops

5-Level Resistance Band Set

15-Minute Indoor Cycling & Strength Workout

Power through a 15-minute full-body workout with Sunny Trainer Dee, combining indoor cycling intervals and dumbbell strength exercises to build endurance, burn calories, and strengthen your entire body from home.

WORKOUT