Have you ever done a Spin Class? Thought about doing a spin class? Or have no idea what a spin class is?

Well don’t worry, either way you are in the right place!

A spin class is an indoor group cycling class that provides a vigorous workout, gets your leg muscles in shape and burns calories in an energizing, fun environment.Spin classes are conducted indoor’s in gyms and fitness studio’s where each participant rides their own stationary “spin bike” through workouts set by the class instructor.

Class participants are guided through workout phases that include, but aren’t limited to: warm-up, steady up-tempo cadences, sprints, climbs and cool-downs, just to name a few. You control resistance on your bike to make the pedalling as easy or difficult as you choose. Constant adjustment is normal.

This article outlines the 7 reasons why your cardio workout needs to have a spin class in it, whether you have done one in the past or not!


An indoor group cycling class that burns loads of calories!

1. Burn Calories

The number one reason your cardio workout needs a spin class is the massive amount of calories that they allow you to burn. In a 45 minute spin class, participants burn on average around 600 calories[1]. When you factor this in with benefits of a lower body workout that help to shape and sculpt your leg muscles, these results can’t be obtained in any other format of group exercise.

Even at challenging levels other cardio equipment couldn't burn that many calories in such a short time. For example, compare these numbers to running on a treadmill for an hour. On the treadmill you will burn around 400 calories on average. Also, how many people can say they enjoy the time on the treadmill? Honestly? If you are struggling with motivation for the treadmill, well, keep reading…

Spin classes are fantastic for your cardiovascular health

2. Cardiovascular Health

When you partake in a spin class, you pull energy from your reserves and use it to build up your muscular endurance over an extended period of time. This is because “Spinning” is primarily an anaerobic exercise.

The routines designed for use in spin classes include both endurance and cardiovascular training during the workout. At several points you may be required to speed up to increase your heart rate and break your steady pace.

Heart health and lung capacity are two obvious benefits. As you work harder during your spin classes you will learn to work on controlled breathing, as well. This may help you with stress, anxiety and lowering your heart rate when you get into a situation where you start to tire from physical exertion.

You can go as hard or as soft as you want depending on your own ability!

3. Control Your Own Destiny

When you are in a spin class, the amount of resistance you apply, as you gain strength and endurance, is up to you. All spin bikes have resistance controls within easy reach of the handle bars. It works very similarly to changing gears on a bike.

While instructors will typically recommend an RPM (revolutions per minute) as you work towards maintaining a steady pace and increasing your RPM, you can't fall behind the rest of the class.

Second to this, you don't feel out of place for not knowing a particular step or routine. No one else in the class will really know what level you are working out at, so you are free to progress at your own pace.

That is the true beauty of a spin class: It's something everyone can do and nobody is excluded due to their fitness level. Your spin instructor should be seen as a friendly guide for your workout. They will have a general structure with regards to movements, intensity changes and pace, but really the great news is you are the one in control!

You can decide how much resistance you want to add, how fast you want to pedal, and how hard you want to work. This means that people of all fitness levels can take the same class and get a great workout. That’s not to say that there isn’t typically some streamlining in classes due to physical ability, but it’s not a necessity as is the case with other forms of exercise.

4. Low Impact On Joints

Spinning keeps the pressure off of your knees and feet. Many people who are rehabilitating injuries or recovering from surgeries are advised to try low-impact forms of exercise like cycling and spinning instead of jarring activities like running. People with these injuries will often avoid the treadmill and stair stepper because of the traumatic impact on their knees and feet.

It is also a good workout for those who cannot use a treadmill because of arthritis. A hard workout is possible on a spin bike without hurting your knees and feet and is equally suitable for those people who struggle with the pain of high impact cardiovascular workouts.

If you have an upper body injury, you can still ride the bike and get a good workout. Even if you don't have joint issues now, it's a good idea to alternate your high-impact exercises with some low- and no-impact exercises like Spinning to avoid overuse injuries and give those vulnerable joints a break every so often.

Consistent efforts in spin classes will give you sexy, sculpted legs!

5. Sculpted Legs

It is obvious that consistent efforts on a spin bike will begin to show up in the form of weight loss. That being said, the other great benefit is that you will start to carve out toned legs over time, which can only be obtained from partaking in spin classes.

Spinning uses large muscle groups in your legs and it does not take long before your thighs, hamstrings, and calves begin to take shape. Three spinning workouts a week will make a difference in the shapely appearance of your leg when maintained over time.

View from behind the instructors bike in a spin class

6. Get A Core Workout At The Same Time

Spinning instructors never give up when it comes to talking about technique and posture. Correct posture is important to working the right muscle groups. In addition to the major leg muscles worked during a Spinning routine, the abdominal muscles will also get a workout, which is an added bonus.

Whilst spinning you will begin to develop an upper body rhythm that helps you keep your leg rhythm going. The movement that occurs from a slightly bent position and side to side pedalling works both the central abdominal muscles as well as the oblique muscles on the side of your abdomen.

You may not see immediate results of your abdominal work, but over time you will feel your entire body begin to tone up, including your abs. Don’t forget that developing sleek, ripped abs is a product of what you eat, for the large part.

The energy & motivation of a spin class will keep you coming back

7. Ride Together (Energy & Motivation)

Regardless of your fitness level riding spin bikes keeps everyone together. This goes beyond sitting in the same spinning class, but each individual works equally as hard at their own level. It is amazing how you can feed off of the energy of other riders when you begin to fatigue and start thinking you might want to quit. You also have the added benefit of not needing to worry about the weather, or if you are a cyclist who rides on the road, you don’t need to worry about your own safety in traffic!

Riding together also gives you the opportunity to encourage others. You can inspire those who have not yet reached your level of fitness, while those stronger than you inspire you. Working together, everyone who spins can reach their goals.

So that basically sums up the 7 reasons why you must include a spin class in your cardio routine. By the way, this is not some fitness fad, simply just a different way to get a workout in with a myriad of health benefits.

So in saying all of that, how would you like to get a FREE spin class membership to the newest spin studio in Sydney’s inner west? If that sounds enticing to you, click here to find out more.