There are many different types of exercise that can help you lose weight, but one of the most effective ways is spinning. Spinning is a type of indoor cycling class that involves riding a stationary bike while following an instructor’s cues on how to shift gears and pedal at different speeds.

Spinning is a great way to burn calories because it improves your cardiovascular fitness and increases your metabolism, which means you’ll be burning more calories even when you’re not at the gym! It also strengthens your lower body muscles, which helps prevent injuries when running or walking.

Right here on Buy and Slay, you are privy to a litany of relevant information on how often should you do spinning to lose weight?, stationary bike workouts for a Spin routine, spinning for weight loss reddit, and so much more. Take out time to visit our catalog for more information on similar topics.

Is Spinning A Good Workout For Weight Loss

Spinning is an excellent workout, there’s no doubt about it. This high-intensity cardiovascular exercise can burn on average 300-400 calories in just 30 minutes. For those looking to lose weight and be healthy, following the current recommendations for activity is next in line to diet.

According to the American College of Sports Medicine (ACSM), adults should participate in at least 150 minutes of moderate-intensity aerobic activity per week, vigorous aerobic activity for at least 60 minutes a week, or any combination of the two. This, along with at least 2 days of strength training are the perfect exercise recipe to help boost your weight loss.

Is Spinning Good for Losing Belly Fat?

Spinning is a high-intensity, interval-based exercise that has been shown to help reduce body fat. However, where, and how much you lose will vary from person to person and depend on many factors. These factors include age, gender, height, weight, and more.

For the average person looking to shed some excess fat around their abdominal region, spinning is a great option. However, it cannot target a specific area. Instead, with consistency, you will notice overall fat loss that can include the belly region. Be aware, however, that you must be consistent with spinning to see results and it will take time.

Is Spinning Good for Losing Hip Fat?

Just like spinning for losing belly fat, spinning can help reduce hip fat. How much you lose and how long it takes will vary from person to person but since you are using muscles in that area more for that type of workout you will likely notice a difference in the way your clothes start to fit relatively soon.

Remember that losing fat with high-intensity exercise, or any type of exercise, requires consistency and patience. You will not likely notice a difference in fat loss if you have only been spinning for under a month. Likewise, you will likely not notice a difference in fat loss if you have been spinning for a year or so but not consistently.

Is Cycling Good for Losing Love Handles?

If you hate your love handles and you know it, clap your hands! Or better yet, get on your spin bike. When spinning consistently you will notice fat beginning to melt away and those love handles can be among the first areas in some people.

Although, how quickly and how much fat you will lose in that area will vary from person to person, stay consistent and you will notice results. If you are still looking to tone up and boost your rate of fat burn while spinning, consider adding in strength training a couple of times a week. This can help build muscle mass and the more muscle mass you have the more calories you will burn at rest.

How Much Should I Spin a Day to Lose Weight?

A pound of fat is considered roughly 3,500 calories. With that said, it is believed that burning 3,500 calories will burn at least 1 pound of fat. If you break this up into a calorie deficit of 500 calories per day, then you will lose about 1 pound per week. To be clear, this is not a proven science but creating a calorie deficit, meaning we burn more than we take in, has been shown in numerous research studies to be essential for weight loss.

The rate at which we lose weight will depend on many different factors, so remember that everyone is different. However, if you are wanting to try the 3,500-calorie method you will likely notice some difference in weight within a month.

Most will burn around 500 calories per 1 hour of spinning. With this method, if you want to lose 5 pounds in 30 days, you will need to spin for at least 1 hour a day, every day for 30 days, and double that time to lose 10 pounds. This may sound excessive because it is. Another way you can improve your weight loss while spinning is to also create a calorie deficit with your diet.

Average Expected Weight Loss Spinning for 30 Minutes 5 Times a Week

WeeksCalories Burned on AveragePounds Lost
11,500.4 pounds
23,000.85 pounds
34,5001.28 pounds
46,0001.71 pounds

How Much Weight Will I Lose Spinning 3 Times a Week?

If you are taking a more realistic approach and plan to incorporate 30 minutes of spin 3 days a week, you will likely notice on average a weight loss of about 1 pound per month. This is based on the estimated calorie burn of about 300 calories per 30 minutes of spin, which adds up to about 3,600 calories per month burned.

Spinning By Minutes

Is 30 Minutes Spinning Enough?

Depending on how often you plan to add spinning into your week, 30-minute sessions of spin are a great amount. If you plan to do this at least 2-3 days a week, you are already meeting the exercise guidelines recommended by the ACSM and will reap the benefits.

How Much Weight Can I Lose Cycling 20 Minutes a Day?

If you are doing nothing different with your lifestyle aside from adding in spinning for 20 minutes a day, you can expect to lose roughly under 2 lbs. a month. This estimation is based on an average calorie burn of about 200 calories per 20 minutes of cycling, which will burn about 6,000 additional calories per month. This adds up to about 1.7 lbs. burned.

Spinning By Hours

How Much Weight Can I Lose Cycling 1 Hour a Day?

If you are cycling for 1 hour a day, 7 days a week, you can expect to lose around 4-5 pounds in a month. This is based on the average calorie burn of about 500 calories per 1-hour session. The number of calories you burn during a spin will vary from person to person. If you find you are burning a lot more than this, you may notice a large amount of weight loss in a month and vice versa.

Is It OK to Spin Every day?

If you enjoy spinning, it’s okay to include this workout into your routine daily. If you are forcing yourself to do it, consider backing off to a few days a week as this is more sustainable for most people. If you find that you are very sore after spin class, consider taking a rest day in between to ensure you don’t overwork your muscles, which can result in injury if you don’t allow for enough rest.

How Long Does It Take to See Results from Cycling?

The rate at which you see results from adding in spinning to your routine will depend on the amount and frequency you are spinning along with many other factors. Most will notice a difference within about 1 month of consistently spinning for at least 30 minutes 3 times a week. You may not notice a large dip in weight, but you will likely see results in other ways, including increased energy levels, improved cardiovascular performance, and loose-fitting clothing.

Before and After Spin Class Results

Spin class challenges have become more and more popular as people are starting to realize how much this intense workout can make a difference, just ask Benji.

In an experiment, Benji did a 45-minute Peloton class every day for two weeks and his results were incredible. Over two weeks Benji burned 7,745 additional calories with 10.5 hours of spinning, rode 194 miles, is down 1% in his overall body fat and 1.5 pounds, with an increase of 0.2 pounds of muscle mass. Benji also measured his endurance levels before and after using his VO2 Max, which increased from 47% to 79%, a huge increase for only two weeks.

What Are the Best Spin Bike Programs for Weight Loss?

Some of the more popular Spin bike programs out there include Peloton, CycleBar, and SoulCycle. Unfortunately, registering for these cult class spin classes is often not cheap so you want to make sure you are committed. Let’s look at the costs of these most popular spin classes.

1. Peloton

You can purchase a Peloton bike and have your workouts straight from home or, if you live in New York, you are of the select few who can go to the Peloton Studio for your rides. To purchase a Peloton bike starts at $1,495, along with a $39 a month membership.

2. CycleBar

CycleBar costs depend on how frequently you want to go (which package you choose) and the location of the CycleBar studio. Many locations offer up to 30-days of free cycling or at least 1 free cycling class to let you dip your toes in before you purchase a package. Prices range on average from $18 per class if you drop in up to $149 a month for unlimited rides.

3. SoulCycle

Like CycleBar, SoulCycle sells classes per package. Currently, a new rider can purchase one class for $25 or a 3-class starter package for $75. Afterward, you purchase your classes on a per-class basis from 1 class at $38 to up to 30 classes for $960. SoulCycle does offer discounts to students.

Cycling for Weight Loss: Don’t Forget Your Diet

If you are looking to start cycling or are interested in a local spin class for weight loss, remember that diet plays a huge role in your journey. Although you will see results from adding in such a high-intensity exercise if consistent, you will notice the best results if you combine this exercise with a healthy and balanced diet.

In short, be sure to pay attention to what you are eating. Choose a diet that is rich in whole grains, fruits, vegetables, lean meats, and low-fat dairy products. Be mindful of your portion sizes as this can help to prevent over-eating and allow for a greater calorie deficit when combined with cycling for maximum results.

How Often Should You Do Spinning To Lose Weight?

The indoor spinning bike is an incredible way to increase heart rate and energy consumption, and is ideal for burning calories and losing weight.

A report by the American Sports Commission showed that 45 minutes of indoor cycling is enough to burn up to 600 calories.

Now, if you compare it with other exercises such as aerobic exercise (532 calories per hour) or walking (356 calories per hour), it is not difficult to see why spinning is a popular way to lose weight.

But how long do I have to spin to lose weight? Well, how long you decide to ride a bike, you have to consider your weight and your body. The physical activity rule requires adults to exercise an average of 150 minutes a week, which is about 20 minutes a day.

However, if you want to lose weight, you should increase this time, for example, 30 minutes per day or 180 minutes per week. There is no need to complete the entire 30-minute session in one session, because you can allocate 30 minutes to a whole day.

As you become stronger, you can increase this number to about 50 minutes. However, it should be understood that curling weight loss is a long-term method, and you should not expect to lose all your weight in the first week or month.

Spinning is the best way to increase energy consumption and increase heart rate. In addition, it is very suitable for burning calories, so it can reduce weight. Expert research shows that 50 minutes of spinning is enough to burn up to 700 types of fat and calories.

How Much Spinning is Too Much Spinning?

Spinning is like a cult; every time you are in class, you will hear, “Come on, boy, start pedalling. Hold on.” But when did this cult go too far?

Of course, if you spin farther and longer, it will immediately cause calories and weight loss. However, if you are not interested, you can actually hurt your body.

Although excessive spinning may seem an incredible idea, it can have serious consequences, such as:

  • Lower back pain
  • Neck Sprain
  • Knee, hip and ankle pain
  • Muscle pain
  • Muscle cramps
  • Tendinitis
  • Exercise vomiting

We follow unwritten rules of spinning. Here are some key spin course rules:

  • Moderate spin times-pedal for 20 to minutes a week to maintain good health.
  • Hydrate: After cycling, sweating and dehydration, be sure to drink plenty of water.
  • Don’t start training after injury: When you start exercising, it is best to notify your coach if you are sick or injured.
  • Follow instructions: Always follow the coach’s instructions during the spinning

Things You Need for Spinning

1# Shoes

Now is the time for change. You will need a lot of things before you step on the spinning bike. One of the most common products is spinning shoes. They are specially designed for spinning. If you are a woman, I suggest you check out any guide to the best women’s spinning shoes online.

2# Computer

If you want to track your fitness level and other important matters, then a spinning computer is essential. It is highly recommended for those who are new to spinning, because it can help you track your health. Personally, we recommend Strada to Cateye.

3# Water

Stay hydrated before, during and after your spinning class. We recommend that you drink at least 40 ounces of fluids before, during, and after your workout. Bring a water bottle and you will find a place to keep water handy on the bike so that it is easy to reach and drink water while exercising. Also, remember to keep a towel to wipe off that hard-earned sweat.

Now you have it; the intensity and duration of the exercise depends on your fitness goals, but exercising 3 times a week for 20-30 minutes each is a good starting point.

Stationary Bike Workouts For A Spin Routine

When it comes to cardio equipment, stationary bikes often get overlooked—unless you’re in an actual spin class. But that’s a big mistake. The cardio benefits, plus the fact that you can pedal at the gym or right at home (if you have your own bike), means you could miss out on some serious fitness gains by skipping over a two-wheeler.

“You might be inclined to jump on a treadmill for some cardio at the gym, but the stationary bike is an incredible workout,” says Kate Ligler, NASM-CPT, CES, PES, and MINDBODY wellness specialist. Not only is indoor cycling gentle on the joints, it strengthens the lower body, and is much safer than cycling outdoors, she adds. You’ll burn serious calories too—about 200 to 300 in 30 minutes if you’re working at a moderate pace, and even more if you turn up that intensity.

You also don’t need to know exactly how to ride a two-wheeler to spin right into a workout. Whether you’re a biking newbie or an avid cyclist, experience the spin benefits first-hand with one of the following seven expert-designed stationary bike workouts. Just make sure you grab a timer to clock all the intervals.

1. The Bike Workout: All Levels Welcome

This beginner-friendly stationary bike workout is mostly aerobic (aka, steady, moderate intensity), but it incorporates short, challenging intervals to build fitness and burn calories, says Ligler, who designed the workout.

Start off with an easy warm-up and move into 3-5 rounds of 6-minute work sets that get progressively more intense. You’ll gauge the intensity of your work and rest periods according to your rate of perceived exertion (RPE) on a scale of 1 (very easy) to 10 (maximum effort), which means you work at a pace that works for your fitness level. That’s why you won’t see revolutions per minute or RPMs listed here—just listen to your body and get a feel for the bike.

Ligler recommends that beginners stick with 3 rounds of the main work block to get a 45-minute workout, while more advanced exercisers can do all 5 to bring it up to an hour.


2. The Bike Workout: Cardio and Strength for Higher Levels

This 45-minute routine builds three key elements all indoor and outdoor cyclists need to perform their best: cardiovascular fitness, leg strength, and an efficient pedal stroke, says Emily Booth, national education manager of indoor cycle for Life Time.

The workout starts with a 10-minute warm-up, then you’ll move on to the main event, where you’ll focus on nailing each skill during 3-minute work sets. For that main workout, make sure to repeat it for 2-4 rounds. Finally, you’ll finish off with a 5-minute cool down. Thanks to the length of the working sets, this workout is ideal for intermediate and advanced cyclists, says Booth.

bike workout

3. The Bike Workout: Intro to Hill and Speed Intervals

This 40-minute workout is perfect for beginner-to-intermediate riders, says Lauren Kanski, NASM-CPT, a New York City-based trainer. You’ll take your heart rate through different zones, as you work on three intervals of various work-to-rest ratios. The result: boosted fitness and tons of torched calories—all while going easy on the joints. Instead of focusing on exact speed or RPM, just aim to hit your all-out effort on the work intervals.


4. The Bike Workout: Cycle Fartlek

Fartlek training is a fun way to mix HIIT with steady-state cardio, says Kristian Flores, CSCS, a strength and conditioning coach in New York City. And while many people associate Fartlek training with running, you can apply the principle of “speed play” to nearly any activity you choose—including this stationary bike workout.

Part of the appeal of Fartlek workouts is that they’re often unstructured—you go as hard as you can for as long as you can, and recover until you’re ready to go hard again. So really, the workout is all in your hands (er, feet). This also makes Fartlek workouts great for all fitness levels, as your effort and work-rest intervals are based on your current ability. But no matter your experience level, Fartlek training can help you build endurance and power, Flores says.


5. The Bike Workout: 25-Minute Intermediate Intervals

This 25-minute routine is structured according to effort level. While you don’t need to be a cycling pro to do this workout, it’s best to have some experience on a bike (especially doing intervals). That way, you’ll have a basic understanding of what different effort levels feel like for you, according to Jess Cifelli, master instructor at CYCLEBAR.

Here’s how to gauge your effort levels as you take this workout for a spin:

  • Low: This effort requires a light resistance; you should be able to carry on a conversation with the person next to you.
  • Medium: Crank up the resistance a bit; you should still be able to carry on a conversation, but it shouldn’t feel effortless.
  • High: You shouldn’t be able to carry on a conversation any longer, but you can handle the work; standing up in the saddle is usually the ideal position.
  • Maximum: Not only can’t you speak at this intensity, but you also can’t imagine working longer than 30 seconds.

6. The Bike Workout: Power Intervals

High-intensity interval training (HIIT) workouts like this pack a punch in a relatively short amount of time, according to Lauren ‘Lolo’ Wilson, senior master instructor at CYCLEBAR who created the workout. This 45-minute routine can improve aerobic capacity (your body’s ability to use oxygen during exercise), build muscle tissue, and help you burn fat.

HIIT sessions like this work best for someone who’s been exercising consistently 3-5 days per week for at least 6 weeks, says Wilson. If you’re new to HIIT, or you’re not sure you’re ready for the full workout, start with 10 power intervals and add 2 intervals to each workout until you reach 20 total intervals.

Wilson recommends dialing back your intensity during the first few intervals so you don’t run out of gas during later rounds.You’ll repeat the first interval for 4 rounds and the second for 20 total rounds—so pace yourself.


7. The Bike Workout: Advanced Conditioning

This 60-minute routine is for experienced cyclists who are confident working at near-maximum intensity. After a gentle warm-up that includes a series of mobility drills designed by Meghan Hayden, NCSF-CPT, a founding trainer at Performix House in New York City, you’ll jump right in with short, intense bursts. In the main workout, repeat those 20-second work periods and 40-second rest intervals for 7 total sets, before you hit your 3-minute recovery. Each modest rest period will help you recover between sprints, and ultimately build your anaerobic fitness. After you recover, you’ll move into a 20-minute moderate-intensity ride to help you work your endurance. Treat that time as a meditation and focus on your breathing—you’ve got a lot to gain with this workout.



All in all, spinning is becoming more and more popular because it is suitable for people of all genders and ages, burns a lot of calories, can be used for joints and helps you stay in shape, you will enjoy the power and company of your companions. Take a spinning class instead of doing it the same way at home.

Spinning is a slight impact, and it is a good exercise for orthopaedic injury recoveries and the elderly. You can slow down the pedalling speed and adjust the resistance, which opens the door for many people of all ages, health and gender. However, beginners are often overwhelmed. If you are unfamiliar with lower limb muscle training and strenuous exercise, you are likely to over-distort.

Hope the above guidelines provide information on various factors to consider before deciding how many times to perform spinning per week. It is recommended to take the doctor’s preventive measures for health problems seriously before taking a spinning class!

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