When you're addicted to indoor cycling, you tend to need specific gear.  Does your water bottle squeeze or have a straw?  If not, it's out.  Do your socks have a nice little tab to keep them from slipping down into your cycling shoes while you're in midsprint?  They better!

We rounded up essentials that we love for our favorite classes like SoulCycle and FlyWheel — they'll make the perfect gift for your friend who is equally addicted!

 

Lululemon Like Nothing 7/8 Tight

These lightweight, ultrathin, supersmooth tights are ideal for a cycling class.  They've got a high waistline to hold everything in and welded seams for a chafe-free ride.

Lululemon Like Nothing 7/8 Tight) ($128

 

ban.do Fantastic Elastics

You can never have too many hair ties (and it would be a huge crisis if you didn't have one for class!)  These make a perfect addition to your gym bag.

ban.do Fantastic Elastics ($10)

 

Style Edit Invisible Dry Shampoo

Dry shampoo is a total must for those afternoon sweat sessions when you're rushing back to the office!

Style Edit Invisible Dry Shampoo ($13, originally $18)

 

Pearl Izumi X-Road Fuel IV

These may look like running shoes, but they've got a sneaky pedal clip underneath!  They're super comfy and work for both indoor and outdoor cycling, so you've got lots of options with these.

Pearl Izumi X-Road Fuel IV ($100)

 

Outdoor Voices Athena Crop

Stay comfy all class and keep the girls from falling out with a trusty high-neck sports bra.  Nothing to see here, nothing to see ...

Outdoor Voices Athena Crop ($50)

 

Nike Elite Running Cushion No Show Tab

As mentioned, tabs on the socks are super crucial (just like they are for running!).  The extra cushion is especially nice if you're renting shoes.

Nike Elite Running Cushion No Show Tab ($8, originally $16)

 

CamelBak Eddy Water Bottle

 

The straw is SO clutch when you're in the middle of a sprint or some on-the-bike choreography and you need a quick swig.  Trust us on this one.

CamelBak Eddy Water Bottle ($15)

 

Yuni Beauty Shower Sheets

Just like dry shampoo, these sheets are essential when you're on the go and need a quick freshening up!  These ones are nontoxic, plant-based, biodegradable, and compostable — and scented with essential oils!

Yuni Beauty Shower Sheets ($12)

 

Vimmia Pacific Tie-Back Athletic Tank

A lightweight tank that ties up — or can be removed easily — is your best friend in a hot class.

Vimmia Pacific Tie-Back Athletic Tank ($58)

 

Adidas Fighter Headband Set

Keep hair (and thus, excess sweat) out of your face without tons of bobby pins.  These are cute and convenient.

adidas Fighter Headband Set ($10, originally $12)

 

GapFit Breathe Strappy Shelf Tank

If you're not into taking your shirt off and riding in just your sports bra, a breathable tank with a nice open, strappy back like this is awesome.

GapFit Breathe Strappy Shelf Tank ($30 to $40, depending on color)

 

Lululemon Wunder Short 5"

Mix up your leggings lineup with a pair of compression shorts that have a little extra length and coverage.  These ones stay down and won't ride up with every pedal stroke.

Lululemon Wunder Short 5" ($48)

 

Shimano SH-RP300

Say goodbye to rental shoes.  Shimano is a supertrusted brand in cycling, and this stylish monochromatic white pair is so fresh!

Shimano SH-RP300 ($120)

 

Nike 20 ounce Sport Water Bottle

Squeeze, chug, and go!  This punchy pink bottle helps you do just that so you can stay hydrated without missing a beat.

Nike 20 ounce Sport Water Bottle ($10)

The perils of sitting all day aren't good.  Researchers have shown that remaining stationary for extended periods of time (like at your 9-to-5 desk job) can be detrimental to your health.  While exercise is a big part of offsetting the harmful effects of sitting, it was unclear how many gym sessions were needed to help — until now.

A new study, published in The Lancet, shows the ideal formula for counteracting the negative effects of a sedentary job.  Instead of a fixed number of hours spent exercising, the ratio depends on how much you sit:  people who work a typical eight-hour day should spend at least one hour each day moving;  if you sit six hours a day, you should spend half an hour exercising.  The research also indicated that the exercise doesn't have to be all at once — or rigorous.  It can be spread throughout the day and be as simple as walking.

The team behind the study analysed data from a pool of a million adults over the age of 45 in Western Europe, the United States, and Australia.  Using previous data, the researchers examined data from 16 published studies and used it to determine how much exercise is required to compensate for sitting.  Their recommended daily exercise goal is higher than previous advice but not necessarily less attainable, given it can be completed throughout the day.

Fitting in an hour of exercise a day sounds especially daunting if you have a desk job, but there are plenty of workouts you can complete before and after work.  Even if it means taking a 10-minute walk during lunch, your body will thank you in the long run.

Your legs and tush don't ask for much, but if you listen closely, all they want is one small thing:  you, on your mat, and five minutes of your time.  This isn't called "Burning Thighs Yoga Sequence" for nothing!  Hold each of these poses for the full five breaths, and your lower body will be on fire.

 

Down Dog

• Come onto the hands and knees with your wrists underneath your shoulders and your knees underneath your hips.
• Inhale as you tuck your toes under your heels.  Then exhale to lift your hips, coming into the classic upside-down "V" shape called Downward Facing Dog.
• Spread your fingers wide, and create a straight line between your middle fingers and elbows.  Work on straightening your legs and lowering your heels toward the ground.  Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
• Breathe deeply for five breaths.

 

Warrior 1

• From Down Dog, inhale to step your right foot forward between your hands.  Turn your left heel in, press into your feet, and lift your torso up.
• Raise your arms up and press your palms together.  Draw your shoulder blades down toward your hips, and gaze up toward your hands.
• Stay here for five breaths.

 

Rotated Warrior

• Hold your legs in Warrior 1 position, and on an exhale, cross your left elbow over your right thigh.
• Press your palms together firmly, and push into your bottom arm to lengthen the spine and increase the twist.
• Gaze over the right shoulder, breathing for five full breaths.

 

Side Fierce

• Hold Rotated Warrior arms, and inhale to step your left foot forward to meet your right.
• Stay for five breaths, keeping weight in the heels.

 

Open Side Fierce

• From Side Fierce, exhale to plant your left palm on the floor beside your right foot.  If you can't reach all the way, just allow your fingers to hover in the air, as close to the floor as possible.
• Extend your right arm straight up toward the ceiling, stacking your shoulders, and gaze at your lifted palm.  Make sure both knees are parallel.
• Hold for five deep breaths.

 

Side Crow

• From Open Side Fierce, plant both hands to the right side of your mat so they're parallel with your thighs.  They should be shoulder-width distance apart with fingers spread wide.
• Lean into the palms, and rest your right hip on your right elbow and your outer right knee on your left elbow.
• Try to keep your knees together as you shift all your weight into your hands and slowly lift your feet off the floor.
• It's OK if you lose your balance and fall over.  Just keep trying until eventually you can hold this pose for five even breaths.

 

Bound Revolved Side Angle

• Bring the lower body back into Warrior position by stepping the left foot back.
• Stay twisted to the right, and cross the left elbow over the right thigh.  Bring your right arm behind your lower back, and try to hold hands.  If it's easy, your left hand holds the right wrist.  If this is too hard, repeat Rotated Warrior with hands in prayer position.
• Gaze over the right shoulder for five deep breaths.

 

Reverse Warrior

• From Bound Revolved Side Angle, release your arms and inhale to lift the torso up.
• Gently arch back and lower your left hand down, resting it on the back of your left leg.  Raise your right arm overhead, feeling the stretch through the right side of the body.  Continue to lower your hips, pressing your front knee forward so it's directly over your right ankle.
• Remain here for five complete breaths.

 

Reverse Triangle

• From Reverse Warrior, inhale to straighten your front leg, continuing to arch back.
• Enjoy this pose for five breaths.

 

Bound Extended Side Angle

• From Reverse Triangle, bend your front knee.  Lower your right shoulder as low as you can beside your right inner thigh, and reach your right arm underneath your hamstring.  Reach your left arm around your lower back, and bind, holding your left wrist with your right hand.  If this is difficult, hold onto a strap or towel.
• Draw your upper shoulder back as far as you can, and gaze into the left corners of your eyes.  Try to stack your shoulders, and lengthen through your spine as you draw your belly in.
• Stay here for five breaths.

 

Half Moon

• From Bound Extended Side Angle, release your hands.  Plant your right palm about a foot in front of your right toes.  Straighten your right leg, and lift your left leg in the air.
• Distribute your weight evenly between your right hand and foot.  Lift your left arm up, and gaze toward your left hand.
• Hold for five breaths.

 

Extended Squat

• From Half Moon, lower your left foot to the ground so you're in a Wide Squat position.
• Release your hands to the floor, and walk them out in front of you, allowing your belly to fall between your knees.
• Stay here for five deep breaths.
• Step or hop the feet back, and find your way into Downward Facing Dog.  Repeat this sequence on the left side.

Barre workouts promise you a ballerina figure by working small supportive muscles throughout your body, with a style of exercise called isometrics.  These workouts may not seem hard when you watch other people do them, but just wait until you're holding onto the barre, one leg up, trying to move past the burn.  If you're ready to try, then here are five ways to work your arms, legs, thighs, and butt on the barre!

 

Barre Moves For Your Backside

Barre moves are great for targeting all aspects of your lower body.  Incorporate any of these barre butt exercises into your workout routine in order to target your glutes (and help lift your backside).

 

10-Minute Arms and Legs Workout

Sadie Lincoln, founder of Barre3, helps us get our limbs in shape with this 10-minute arms and legs workout.  Click on the video above to get moving!

 

Kitchen Counter Workout

Going to a studio for your ballet-inspired workout can get expensive.  Try this at-home barre workout (above) instead;  all you need is a countertop or sturdy table to find your inner ballerina!

 

Toned-Legs Workout

Do this toned legs ballet workout two to three times a week in addition to your regular workout for lean, sculpted legs.

 

Inner-Thigh Exercise

A few minutes a day of this effective inner-thigh move — which you can do holding a chair or countertop — will help you sculpt strong inner thighs.  You'll feel the burn when you try this Pure Barre exercise.

Do not head into this feast-filled holiday without a plan to get yourself moving.  Don't you always feel better after a sweat sesh?  Here's four days worth of workouts to burn calories, stimulate your digestion, and just plain feel better.  All these workouts can be done at home, too!

 

Thursday:  Rev Your Metabolism

You know that feeling:  you sit down for your Thanksgiving meal and you're not even hungry since you have been snacking on appetizers all day long.  If you start your day with 45-minutes of cardio boxing, we're pretty sure you'll be hungry come dinner time.  The combo of core work, cardio moves, and vigorous shadow boxing will rev your metabolism so it's humming all day long, leaving you hungry come mealtime.  Plus, if you want to start this four-day weekend off on an active and healthy foot this is the way to do it.

 

Friday:  No Bouncing Around

You feasted.  You feel sluggish — we get it.  That's why today's workout is low impact, which means no bouncing around.  Even though you're not jumping, this workout is still intense.  If you have a resistance bands, pull them out and use them to make the workout even more intense.  If you don't have any bands, don't worry about it.  You'll get plenty out of the workout without them.

 

Saturday:  Dance Party!

It's Saturday and your workout should feel like a party!  This 25-minute dance workout, from warmup to cooldown, is so fun you'll forget you're working out.  Grab a friend, put on your dancing shoes, and get ready to boogie with the founder of Body by Simone, LA's hottest dance workout.

 

Sunday:  Straight Up Cardio — No Running Required

Before heading into your week (and to the airport if you're flying home today), burn serious calories with this cardio workout.  No need to go for a run or hit gym when you can keep your heart rate up for 30-minute in your own home.