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80s Hip-hop and R&B Spinning Workout Routine and Playlist

80s Hip-hop and R&B Spinning Workout Routine and Playlist

If you’re looking for the best Hip-hop and R&B 80s workout songs, you came to the right place. I’ve gathered my favorite 80s hip-hop and R&B songs and turned them into a fabulous indoor cycling routine for your next class. We’ve got Salt-N-Pepa; Kool & The Gang; Earth, Wind & Fire; Tone-Loc; Diana Ross; and many more!


Reminder: I like to teach my spinning classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (60-minute Ride)

Do the following exercises, three times through.

  • Song 1: Climb Part 1. Match your pedal stroke to the beat and find a baseline resistance. Start at an easy intensity and continue to add resistance until you reach a high moderate intensity by the end of the song.
  • Song 2: Climb Part 2. Maintain the resistance from the song prior, starting at a high moderate intensity. You’re going to continue to add resistance throughout the song to find hard intensity. Option to come in and out of the saddle if that helps you maintain the resistance and desired intensity.
  • Song 3: Climb Part 3. Maintain the resistance from the song prior, starting at hard intensity. Continue to add resistance as throughout the song until you can no longer add resistance without breaking your pedal stroke and/or keeping the pace.
  • Song 4: Reverse Tabata. Remove some resistance but not all. You want to have a pretty heavy resistance on your wheel. Reverse Tabata is 20 seconds of recovery (standing), 10 seconds of breathless work. At the start of the breathless work, you are standing and begin to move your pedal as fast as you can. I like to count down “3,2,1” and at 1, we all sit for the remaining 7 seconds. The idea is that by standing you are able to get to that sprint pace much faster since your bodyweight is over your pedals. Ultimately, the goal is to be doing breathless work for 10 seconds at a very heavy pace.

The 80s Hip-hop and R&B Spinning Routine and Playlist

Series Song / WorkoutSong
Warm up“Celebration,” Kool & The Gang
Song 1: Climb Part 1“Let’s Groove,” Earth, Wind & Fire
Song 2: Climb Part 2“Push It,” Salt-N-Pepa
Song 3: Climb Part 3“Rock Steady,” The Whispers
Song 4: Reverse Tabata“Wipeout,” Fat Boys, The Beach Boys
Song 1: Climb Part 1“Wild Thing,” Tone-Loc
Song 2: Climb Part 2“Funky Cold Medina,” Tone-Loc
Song 3: Climb Part 3“I’m Coming Out,” Diana Ross
Song 4: Reverse Tabata“Bust A Move,” Young MC
Song 1: Climb Part 1“It’s Tricky,” Run-D.M.C.
Song 2: Climb Part 2“Let’s Hear It for the Boy,” Deniece Williams
Song 3: Climb Part 3“Get Down On It,” Kool & The Gang
Song 4: Reverse Tabata“Fight For Your Right,” Beastie Boys (only 7 intervals)
Cool Down“Walk This Way,” Run-D.M.C., Aerosmith

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here or listen on YouTube here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. is not liable for any injuries or negligence that occurs.

80s Hip-hop and R&B indoor cycle routine and playlist