Fitness junkies will testify that the right playlist can distract you from the burn that invades your muscles or the fatigue that threatens to undo your final set. That's why we're helping you upgrade your workout playlists with favorite picks from Philadelphia's top fitness instructors.

This week, Body Cycle Studio owner and instructor Russell Carter shares his tips for crafting playlists that his clients (hey, Body Rockers!) love to sweat to.

"To me, what makes a good playlist is the combination of fast and slow, hard and soft, old and new," said Carter. "You want your riders to see that you have a passion for the songs on your list because it translates to the energy that drives your class."

Carter's classes are known for their high energy and intensity with great music that keeps riders on full drive throughout the entire ride. But, most importantly, Carter makes sure his music selections cater to all types of riders.

"My classes are set up for beginner and advance riders to aggressively attack the hills, so I want my music to meet each rider's fitness level without letting anyone off the hook," said Carter.

Carter's high-intensity interval training indoor cycling playlist is intended to help riders focus on their strength while grinding up the hills and then pump hard during cardio on the backside of the hills.

"What I had in mind with this playlist was to provide the right combination of fun and swag," said Carter. "For example, on my standing run intervals, I'll pair Bruno Mars' "Runaway Baby" followed by the motorcycle anthem "Start It Up" by Swizz Beats."

Want to sweat like a Body Rocker? Here are 14 songs currently energizing Carter's rolling hills spin class:

  1. "My Love" by Route 94

  2. "A** On The Floor" by Diddy - Dirty Money

  3. "Shot Me Down" David Guetta feat. Skylar Grey

  4. "Runaway Baby" by Bruno Mars

  5. "Start It Up" by Lloyd Banks, Fabolous, Swizz Beatz, Kanye West & Ryan Leslie

  6. "Sinnerman" (Felix Da Housecat's Heavenly House Mix) by Nina Simone

  7. "LoveHate Thing" by Wale feat. Sam Dew

  8. "Clique" by Kanye West

  9. "Tambourine" by Eve

  10. "Drunk On Love" by Rihanna

  11. "Galvanize" by The Chemical Brothers

  12. "Proud Mary" by Tina Turner

  13. "Express Yourself" by Diplo feat. Nicky Da B

  14. Not a Bad Thing" by Justin Timberlake

Listen to the playlist »

And if you love this playlist as much as I do, give Body Cycle Studio a try — your first ride is free, so there goes that excuse!