How To Lose Weight Easily With Spinning Workouts

Lose Weight Easily With Spinning Workouts

Care to lose those extra pounds and still have a good time? Then, spin to slim! Indoor cycling, commonly known as spinning, is one of the most efficient ways to burn calories while watching TV.

Well, of course, you could take up a spin class, but what’s the fun in that? Why run off to the gym and smell strangers’ sweat when you can readily cycle away the excess weight right there, in your living room?

No one can argue that carrying a few extra pounds can be harmful to your health. At the same time, though, many people would claim that burning fat is not as easy as it seems. Well, it’s high time this myth was busted! Burning fat can be straightforward and pleasant. However, you need to narrow down your workout options to the ones which are simple and don’t wear you out.

So, let’s lose weight at home through this easy-to-perform spinning routines. And remember, tune your iPad to the rhythm of your favorite songs. That’s spinning at home, folks!


Spinning Workout Essentials

Equipping yourself with the proper gear is paramount for a successful spinning workout. Although the following equipment might seem insignificant, keep in mind that it’s important for both your safety and the regimen’s effectiveness.

Cycling Shoes

Unlike regular home workout, spinning requires proper footwear. If the cycling shoes are well-structured, they can do anything, from enabling you to pedal better to helping you maintain your balance during the exercises.

Tight Leggings

Tight leggings are the best and, quite frankly, the only clothing option when it comes to spinning. You need to wear something that guarantees you that it won’t stall your workout pace. So, tight-fit capris is the way to go!

  • Pro Tip: Since you are bound to sweat a lot during spinning at home, you should also consider getting your hands on moisture-wicking leggings.

Indoor Exercise Bike

The bike is rightfully the most important piece of equipment for a home-spinning session. Luckily, the options are limitless, and you are bound to find one that suits your workout needs the best and is friendly to your wallet.

  • Pro Tip: Price is not the only thing you should mind. You should also look out for the bike’s resistance system, portability, its built-in computer as well as its compartment adjustability (handlebars, seat, and pedals).

Get The Most Out Of Your Spinning Workout Session

Before jumping into the spinning “pool”, let’s talk about some things which you need to know. Experts claim that spinning is a synonym to fat-burning.

Why? Experts argue that you lose approximately 500 calories in a single 45-minute spinning workout session. So, if you repeat this course at least three times a week, you are bound to melt the fat away.

Another thing which you need to be aware of is that an average spinning session lasts 45 minutes, more or less. Out of these 45 minutes, dedicate 5 minutes at warming up your muscles, 5 minutes at cooling you down at the end, and the rest include certain fat-burning bike exercises.

However, this doesn’t mean that you must work out 45 minutes every time, especially if you are a beginner. You can also see amazing results with just 20 minutes on that bike.

So, let’s cut to the (fat burning) chase with the following spinning exercises which you can include in a 20-minute workout session.


The Warm-Up

How To Lose Weight With Spinning Workouts

To avoid any injuries as well as boost your performance, you should start off with some light warm-up. However, the warm-up’s intensity should increase gradually. So, as the time goes by, you increase both your pedaling pace as well as the bike’s resistance.

  • Start pedaling for 60 seconds.
  • Every 15 seconds, increase the bike’s resistance.
  • Pro Tip: You don’t need to grasp the handlebars tightly. The looser you grasp those handlebars, the better. Also, keep your body straight. Don’t hunch your back! The air passage needs to be as free as possible to inhale a sufficient amount of air.

The Saddle Up

Once you complete the warm-up routine, it’s time to move on to a slightly more challenging spinning position. This next exercise resembles to hill climbing. Once again, you should increase the bike’s resistance every 15 seconds.

  • Come up out of the saddle and stand up. This position is called the standing position.
  • Keep pushing those pedals intensely for 20 seconds.
  • Turn up the bike’s resistance and pedal for 20 seconds.
  • Repeat for four times, 20 seconds long each.
  • Pro Tip: Again, you shouldn’t exert too much pressure on the handlebars. Instead, focus on your legs and push them as much as possible.

The Recovery

After the high-intensity standing position, your muscles need to relax and recover from the acute training.

  • Sit back in the saddle.
  • Turn down the bike’s resistance to Level 3 (medium).
  • Stretch your hands behind your back and hold them there for 60 seconds as you catch your breath.

The 15-Second Sprints

Now that you decreased your heart rate, and your muscles have recovered, it’s time to turn up the heat again.

  • Keep the resistance at Level 3 (medium level).
  • Lean forth and rest your forearms on top of the handlebars.
  • Start pedaling fast and intensely for 15 seconds.
  • Rest for 5 seconds and start over again.
  • Repeat this exercise for three more times.
  • Then, follow Step 3 (recovery) for 60 seconds.

The 3-Positioned Sprint

After your recovery, it’s time to speed thing up again. For the following spinning exercise, you need to move your body in three different positions.

In the first one, you get up out of the saddle (standing position). In the second one, you lean forward and rest your arms on top of the handlebars. And in the last position, you sit back in the saddle.

  • Adjust the bike’s resistance at Level 3 (medium).
  • Pedal as fast as you can for 10 seconds while in standing position.
  • Once the 10 seconds are up, switch quickly to the second position and pedal for 10 seconds.
  • When those 10 seconds are up, sit back in the saddle quickly and keep pushing those pedals for 10 seconds.
  • Repeat the exercise for two more rounds.
  • Once you complete the rounds, turn the bike’s resistance back to Level 1 (easy).
  • Follow Step 3 (recovery) for 60 seconds.
  • Pro Tip: Make sure you keep your heels straight. This way you avoid exerting excessive pressure on your toes and, thus, you don’t harm your legs’ muscles.

The Ups And Downs

In this exercise, you need to switch between getting out of the saddle and sitting back in it.

  • Increase the bike’s resistance at Level 4 (medium to hard).
  • Get out of the saddle (standing position) and pedal as fast as you can for 5 seconds.
  • Sit back in the saddle and keep pedaling intensely for 5 seconds.
  • Repeat this exercise for 60 seconds.
  • Follow Step 3 (recovery) for 60 seconds.
  • Repeat the exercise once more and then recover for 60 seconds.

The Sprint-Recovery-Climbing-Recovery Switch

The title must have confused a bit. However, this exercise is easy to perform and one of the best ways to burn fat due to its intensity.

  • Increase the bike’s resistance at Level 4 (medium to hard).
  • Lean forth and rest your forearms on top of the handlebars.
  • Pedal as fast as possible for 20 seconds.
  • Return to the recovery position for 20 seconds. Keep the resistance as it is.
  • Get out of the saddle and start pedaling hard like climbing a steep hill. Hold this position for 20 seconds.
  • Return to the recovery position for 20 seconds.
  • Repeat this exercise for two more rounds.
  • Pro Tip: Don’t get carried away! Don’t ever hold tight on those handlebars. It’s all about your legs. Work on those.

The Cooling Down

Your workout session is complete! You have successfully burnt hundreds of calories. So, before you step away from the bike, you need to cool down your muscles slowly to prevent them from injuring.

  • Keep pedaling for 60 seconds.
  • Decrease the bike’s resistance gradually, one level every 15 seconds.
  • In the meantime, stretch out your arms.

Maintaining a fit body equals being healthy! Spinning is the ideal way of getting in shape since it mainly focuses on burning fat. So is there a better way to lose weight than at home? All the upper spinning exercises may seem difficult and challenging to you. It’s normal. However, once you start seeing the results, you’ll be hooked, and their intensity won’t be an issue.

So, don’t hesitate to speak your mind about these exercises and comment if you have anything else to share with us. For example, did these spinning exercises work for you? Or do you have anything more to add?

And keep in mind that no matter how many times you repeat this set of activities if your gear is not appropriate, all your effort goes to waste. So, make sure you get your hands on the necessary equipment.