When it comes to the list of health and fitness benefits of Spinning, you can quickly obtain from one ride on a Spinner® Bike the list goes on and on. From the improvements that show up in the mirror, like slimming down your waistline, to the invigorating experience the Spinning® community offers each time you hop into a saddle, there are few things the Spinning experience fails to provide.

When in need of a challenging workout, innovative equipment, or a flat-out fun experience, look to Spinning and start enjoying these 10 benefits of indoor cycling:

1. Burn Calories

The benefits from Spinning meet a long list of health, fitness and lifestyle needs for a broad range of people. Whether you’re a roadie seeking performance gains or a newbie trying to drop a few pounds, Spinning likely has you covered. From saddle to saddle you’ll see the needs of many – regardless of age, gender, lifestyle – met by one experience. That’s why, as fitness options go, few are as dynamic and accommodating as Spinning.

2. Ride Here or There… Practically Anywhere

As the creators of indoor cycling, we strive to use our resources to give you the availability you need to stay active and in shape around the clock. Homebodies and globetrotters alike can now ride with ease with little concern over the availability of equipment or nearby class locations.

    • Find Classes Across the Globe: If the number of available workout locations is your priority, you’ve come the perfect place. Today, Spinning® has grown so popular that you can find classes across the globe. From Mozambique to Manhattan, there’s scarcely a location that doesn’t have a class you can pick up and join.

Find a Class

    • Take it Home with You: For those who are constantly short on time, or, if you simply enjoy the serenity of an at-home workout, it’s now more convenient than ever to take the Spinning experience home with you.

Find a Bike

    • Mix it Up (Try Both!): Experience Spinning on your own terms –  find a class nearby, get a SpinnerÒ bike of your own, or, try a combination of both to mix up your routine.

3. Burn Calories as You Enjoy Your Ride

The old “two birds, one stone” idiom takes on a whole new meaning with Spinning, as your “me time” transcends normal downtime habits by becoming as productive as it is enjoyable. Consider this: a one-hour long ride at a moderate intensity burns approximately 420 to 622 calories at a moderate pace, according to Harvard Health. When you put it side-by-side with Hatha Yoga’s (240 to 356 calories burned per hour), it puts that number into perspective.

If you need further proof of the benefits of indoor cycling, just look to the unified enjoyment you can often see on the faces of a full class of people. That type of unified enjoyment – the authentic excitement, inspiring environment and unified dedication, all rolled into one is rarely associated with weight loss. Spinning is an opportunity to enjoy your time while you burn substantial calories. [i]

4. Improve Your Cardio for a Healthy Heart

Spinning can be performed as an anaerobic exercise, pulling energy from reserves and building up muscular endurance over an extended timeframe. However, there are also aerobic benefits. Spinning classes include both endurance and cardiovascular training.

Heart health is one of the most obvious benefits of Spinning, as is lung capacity. As we work harder, we will learn to work on controlled breathing, as well. This can help with anxiety and help lower the heart rate when in a situation where physical exertion begins to take the breath away.

5. Set Your Own Pace

If you prefer to crank up the speed and resistance frequently, have at it. If you are new, recovering from injury or just not the “high-intensity type,” no worries. Every time you ride a Spinner bike find your comfort zone and make the experience your own.

    • Enjoy Adaptive Ride Profiles: The Spinning educational program believes that each ride should adapt to the needs and abilities of its students. Our expansive library of ride profiles is built to accommodate students with diverse experience levels.
    • Embrace Being Stationary: The beauty of pedaling and not moving is that no one knows or cares how fast you’re going because it doesn’t impact them. Also, it allows you to observe the form of some more advanced Spinning athletes alongside you.
    • Chat with Your Instructor: Your instructor may or may not be able to gauge your fitness level accurately, so open a dialogue and let them know how you feel and what you want out of your ride.
    • Find the Perfect Environment: You may like the instructor near your work, the group of regulars at the studio close to your home or you may find that you prefer the home Spinner Bike experience. Either way, explore your options.

6. Join a Community That Feels Like a Team

Regardless of your fitness level, Spinning unifies groups of people through hard work and dedication. You don’t just sit in class unaffected by your neighbor, you and your neighbor begin to motivate one another. In those moments, you become more than a group of riders – you become a team.

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 rides can reach his or her goals and share in the benefits of Spinning together.

As you power through each class level, it can be easy to lose track of the finer details your instructor provides. Luckily, the Spinning program was designed to use verbal and visual cues that reinforce the more important details. Similarly, your instructor should know how to create positive mental distractions, which helps keep your performance and morale up as the time flies. The mental clarity and endorphin rush many riders experience during these final moments is a signature of a challenging, yet rewarding ride.

7. Lower Your Body’s Workout Breaking Point

“I recently acquired to my medial collateral ligament caused by a bad fall whilst skiing. By keeping my knees symmetrically tracking with the cranks, there is no discomfort and I’m actually strengthening the area around the injury.” – Michelle Colvin, Spinning® Master Instructor | United Kingdom

Spinning puts far less pressure on your knees and your feet than other traditional cardio alternatives. With the ability to work hard on a Spinner bike without hurting your knees and feet, you can worry about results without fearing potential injuries.

Here are a few of the benefits of indoor cycling low-impact workouts:

    • Accommodates Ailments
    • Easy on Injuries
    • Joint & Tendon Health
    • Fitness Longevity

8. Build Lean Muscle Definition

Before long some of the physical benefits of Spinning will start to show up in the mirror. One such benefit – added lean muscular definition – is a true sign of commitment to your new craft. Then when you add the loss of unwanted body fat into the equation, the combined results will have you jumping for joy – assuming you’re not suffering from post-workout soreness!

The primary muscular definition you can get from Spinning will be in your legs and core muscles, since those are the main muscles you use to ride. If you want to build muscular definition in your upper-body as well, consider attending a Spinning class with cross training elements mixed into the program.

Instructors:Instructors: Spinning offers several online courses that provide Continuing Education Credits (CECs) and help expand your fitness expertise. Go to to see the list of available classes.

Find a Class

9. Strengthen Your Core & Rep a Six-pack

Spinning Instructors should always cue reminders about technique and posture. Correct posture is essential to work the correct muscle groups. In addition to the major leg muscles worked during a Spinning class, the abdominal muscles get a workout, too.

As you ride, unlike racing a bike on the road, you get an upper body rhythm going that helps you keep your leg rhythm. The movement from a slightly bent position and side to side works both the central abdominal muscles and those along the side of your abdomens. This is a technique known as “rhythm release.”

You may not see the results of your abdominal work immediately, but this is a benefit of indoor cycling that builds over time, as you start to feel your entire body begin to tone up, including the muscles that that define (physically and literally) a shredded six-pack.

10. Enhance Your Mental Strength

Spinning does two things particularly well regarding mental health:

    • #1: The warmup and cool down are great ways to relax. Before and after putting your body through a strenuous Spinning class you can close your eyes, work just a little, and allow the physical exertion to become a catharsis for releasing pent-up emotions.
    • #2: Spinning can help you develop a “can-do” attitude. Spinning also builds mental strength. When you ride, there are good days and bad. The important thing is that you carry through with your regular Spinning routine. Push through difficult times, work up the hill climbs and ride through the endurance training. Mental self-discipline is something often gained from Spinning and can often be applied to other areas of life involving self-control or confidence.

Don’t wait! Start your indoor cycling journey today to take advantage of the long list of physical, mental and lifestyle benefits of Spinning!



  • […] up with the rest of the class. Yes, sometimes you feel like passing out (in a good way) but the benefits you reap from the group fitness class […]

    Posted On March 1, 2015

  • Edward Curran

    I would like more info on spinning!

    Posted On September 29, 2015

  • […] consistent thing? Many well-intentioned exercisers desire to attend more strength training or Spinning classes, but struggle with finding the motivation it takes to get there on a regular […]

    Posted On October 10, 2015

  • […] (oh, my legs!), it is one of the most popular exercises available today, given its many benefits (explained here), such as an excellent cardiovascular workout, as well as a great abdominal workout. As the latter […]

    Posted On October 23, 2015

  • Peter G

    Why don’t any of the Spinner bikes have dropbars like a real road bike? It would seem that many of the ‘contraindications’ would simply be unnecessary if the bikes used real handlebars as opposed to the bullhorn handlebars they have now.

    I know the Stages bike has dropbars, why is this not at least an an option on the Spinner bikes?

    Posted On November 10, 2015

  • Andrew Roberts

    I have just started spinning after years of not doing a lot of excercise. And I am amazed at the rate of progress I have made from sticking with it. It’s a fantastic workout in a lot of ways.

    The only advice I can give is. When you start keep to your own pace and you will find that you will progress at a quicker rate than you think.

    Posted On November 21, 2015

    • How many days a week do you recommend spinning in order to see results.

      Posted On June 21, 2016

  • I went to my first spin class last week, needless to say it was hard. I noticed that a girl on the next bike was wearing some workout shorts with the name Trimbo. I spoke to her after the spin class and she told me that they harness her body heat and make her sweat around her hips waist and bottom, resulting in inch loss and weight loss over several weeks, plus she said it helped reduce cellulite.

    I was going to buy a pair but they’re quite expensive, Has anyone else used these shorts, and were they any good? Thanks April.

    Posted On November 27, 2015

  • Exercise goes hand in hand with backpacking and hiking. So does Yoga, IMO. I enjoy reading about what people do when they’re not in the Wilderness almost as much as I enjoy trip reports.

    Posted On December 7, 2015

  • john

    I have only been spinning for four weeks now. My riding partner and I took it up to avoid a drop-off from outdoor cycling in the wet months around here. We have found it to be “harder” for many reasons. While I could elaborate on why it is harder, suffice it to say that riding a bike outdoors, we don’t spend 90% of the time standing up on the pedals and off of the seat. Because of that, the handlebars are almost irrelevant to us. In fact, we are encouraged to reduce our reliance on them and to focus on core fitness, which is one of the ultimate goals of cyclist. So far it’s been a case of “good luck with that”, but it is getting better.

    The gym we attend has older “bikes” and the fit would never do as far as road biking, but they are useful tools. Some of you ride better equipment and I am envious. Buying a HR monitor (Amazon/Timex/$25) was a really good move. I admit to just trying to “survive” for 45 mins. on the machine, but the HR monitor really tells the story. Most in the class I attend don’t cycle, but are very fit.

    In the end, spinning, however you do it is a great way to stay or become fit. Good luck to all of us and don’t worry about what the person next to you is doing. Just stay within yourself and set goals. Good luck!

    Posted On January 5, 2016

  • Sarah

    Would love to find out what makes a good spin class, just had a dire class with no clear direction on resistance don’t feel like I’ve had a decent cardio experience

    Posted On April 26, 2016

  • melodie

    I started spinning on Monday 9/05/2016 and had my second class today. I love spinning! Our instructor said that for the first 3 weeks I just have to pedal I don’t have to adjust the resistance if it’s too hard for me. On the first day I started adjusting the resistance, cause it was too easy too just pedal. And today I started to stand. I feel as if I want to do 5 classes a week instead of the 3 a week I initially planned doing. I have soooo much energy. I have a mesomorphic body type and I’m O+ blood type, I love pushing myself to do more. I know I shouldn’t too much too soon, as I could hurt myself. But I have to do more, I have to build a better self. I build muscle quickly and lose fat just as easy. I’ve just been lazy my whole life. It’s like I finally got my second breath. I really encourage anyone to just try 2 or 3 classes, if you don’t like it it’s fine. Try something else

    Posted On May 11, 2016

  • Gym Cork in City

    Spinning workout is great way to healthy life. Everyone can do this. Thanks for this informative post about benefits of spinning workout.

    Posted On November 28, 2016

  • Joe

    I agree with almost all of these. Great read!

    Posted On December 5, 2016

  • diane

    I’m shopping for a spin bike and the descriptions are really so vague. Do all of the spin bikes have level controls and a monitor for RPMs, miles, etc.

    Posted On January 28, 2017

  • Nk

    I agree with all of this! I’ve been a spinning instructor for about 4 years now and absolutely love all the benefits. My clients are always amazed at how sore their abs get after a great spin class, especially when we are out of the saddle a lot or doing jumps on a hill. I post spin playlists on my blog if you’re interested:

    Posted On March 9, 2017

  • Connie

    Good to know all of tips

    Posted On March 25, 2017

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