people on spinning bikes

How much weight can you lose spinning for a month?

If you’re looking to lose weight, one of the best exercises you can do is spinning. The benefits of spinning classes can help you burn hundreds of calories in just a single session, and if you do it regularly, you can expect to see some serious results. You can choose to do spinning workouts at home too. As you can see, I lost a lot of fat, not just belly fat, but I lost excess weight all over, riding my spin bike. If you’re looking to see how much weight can you lose by spinning for a month, read on.

before and after I lost over 100 pounds
Before and after I lost over 100 pounds

How did I lose weight by spinning for a month?

When I began my weight loss journey, I wasn’t really into taking classes. Gym workouts were part of my weekly routine and I was already on my weight loss journey to lose over 100 pounds.

I wanted to see how much weight I could lose by adding spinning, so I tried it for a month. Spinning turned out to be a super effective workout for my goal of losing fat.

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I thought stationary cycling class was boring, then I tried spinning for a month

I would use the stationary cycle at the gym and bicycle around New York City on the weekends (and even to work), but I still wasn’t able to get the results I wanted. And the stationary bike was kinda boring. I heard spinning is a great way to lose weight, so I decided to take up spinning. Spoiler alert: it changed my life.

What is spinning?

Spinning is a type of exercise that can be done indoors or outdoors. It involves riding stationary spin bikes at a moderate to high intensity. Most instructor-led classes last for 30-60 minutes and include music to keep you motivated. Spinning can be a great workout for people of all fitness levels.

It is low-impact, so it is easy on the joints, and it can be done at your own pace. You can also burn a lot of calories, reduce belly fat, and improve your cardiovascular health by spinning.

Is spinning good for weight loss?

Yes, in my experience, spinning can be a great intense workout for weight loss. It is the most fun and quickest way I’ve found to burn calories and lose weight, as much as 400 calories in a 45-minute workout. Spinning helped me lose over 100 pounds.

Spinning also helps to improve your cardiovascular health and strengthens your leg muscles and core muscles. It can even help to reduce stress levels and improve sleep. I spin early in the morning and I feel invigorated all day and sleep better at night.

How to begin spinning

Spinning from home is my go-to recently. Of course, this required my own exercise bike. There are lots of options and I list some below. There are free spinning class videos online and also subscription plans like the one from Peloton.

Beginners should start slowly. You’ll see more experienced riders going full tilt, but it takes time to get to that level. So pace yourself at the beginning.

spinning class workout

How much weight can you lose spinning for a month?

This is a difficult question to answer as it will vary from person to person. Like any fitness routine, it depends on how much you work at it. It depends on a number of factors such as age, level of fitness, and how hard you work at it. In my experience, I lost 9 pounds in a month of spinning and have been spinning ever since.

However, if you are relatively inactive by spinning for a month you can expect to lose around 4-8 pounds. If you are already quite active, you may lose less weight or even none at all. But, spinning is still a great way to improve your fitness and overall health.

To lose weight, I worked out with spinning classes 4 – 5 days a week, making sure to take a rest day here and there mainly because I really wanted to accelerate my weight loss and, honestly, I was totally addicted. After my early morning spinning class, I had much more energy all day, slept better at night, and I could see and feel the positive results.

Spinning for a month accelerated my weight loss efforts. Just 45 minutes a day, along with my circuit training, helped me run a calorie deficit, burn fat, and build a better body composition.

Sunny Health & Fitness Premium Spinning Bike

This is the spinning bike in my home gym. It’s a sturdy steel frame and magnetic flywheel with widely adjustable resistance. This is the best exercise machine I use to lose fat.

Should you join a gym or spin at home?

If you’re trying to decide whether to join a spinning class or do your spinning at home, there are a few things to consider. One is the cost – a spinning class can be expensive, while you can get a good home spinning bike for a fraction of the price.

Another is convenience – it can be tough to find the time to get to a class, while at home you can spin whenever you like. Finally, there’s the environment – some people prefer the motivation of being in a group, while others prefer the peace and quiet of working out at home.

I enjoy, classes but during the pandemic, I bought a mid-price spinning cycle for my home, which I am really happy with, and subscribed to online classes. Spinning at home is super convenient and there are a number of spinning classes on demand you can join online and take a class whenever you want. Some require a subscription such as Peloton, Apple Fitness+, and Bowflex, but there are plenty of free video classes available on YouTube.

FAQs about spinning and weight loss

If you’re thinking about giving spinning a try, you probably have a few questions. Here are the answers to some of the most commonly asked questions about spinning and weight loss.

spinning class and treadmill running

Is spinning better than running for weight loss?

If you’re looking to shed a few pounds, you might be wondering whether spinning or running is the better choice. Both activities have their own benefits and drawbacks, so it’s important to consider your own fitness goals before making a decision. For instance, if you’re looking for a low-impact workout, spinning may be the better option.

On the other hand, if you’re trying to build endurance, running may give you better results. Ultimately, the best way to lose weight is to find an activity that you enjoy and stick with it. So if you love spin class, there’s no need to switch to running just because you think it’s more effective. The most important thing is that you’re moving your body and burning calories.

Both activities are excellent for promoting weight loss. and gaining leg strength. I read that running may burn a few more calories while running at 6mph. For me, it’s just a matter of preference.

What are the best foods to eat before and after a spin class?

It’s important to eat something before a spin class to fuel your workout. A banana or a small energy bar are good options. Afterward, aim for a healthy mix of protein and carbohydrates to help your muscles recover. I most often have a protein shake.

Staying hydrated is very important. Spinning can really make us sweat!

Tips for your first class at a gym

Bring a water bottle (I bring 2) and a towel. This is gonna be a fun but sweaty ride. It is critical to stay hydrated before, during, and after a hard exercise routine like spin classes.

Take the first week doing spinning exercises slowly. You may expect that your muscles feel sore after spin classes. I started with 3 days a week, but I started going 5 times a week pretty quickly.

The instructor can help you with the equipment if you need it, so don’t be afraid to let them know if it’s your first class or if you would like assistance.

How to choose a spinning cycle for your home

When choosing a spinning cycle for your home, there are a few things you’ll want to consider. I use my spinning cycle every day, so I wanted to invest in a higher-quality cycle. I found very good quality without paying top dollar for some of the big brands with the Sunny Premium Indoor Cycling Smart Stationary Bike. Some more expensive brands offer on-demand classes and some offer free trials when you purchase their bike.

Cycling bikes range in price and quality. A good quality spinning cycle can be expensive, but there are many affordable options available. Finally, think about the space you have available. You’ll want to make sure the cycle will fit comfortably in your home.

Check out my post on the 5 Best Gym Machines to Lose Belly Fat

What is HIIT indoor cycling workout

HIIT indoor cycling and spinning gets my heart pumping and helps burn calories fast. HIIT, or high-intensity interval training, is a type of exercise that alternates between periods of high-intensity activity and low-intensity recovery.

This kind of workout has been shown to be more effective than traditional steady-state cardio in terms of fat loss and calorie burning. And when it comes to HIIT indoor cycling, you can really maximize your results by pushing yourself in high-intensity intervals.

Of course, it’s important to listen to your body and not overdo it. Spinning is my favorite HIIT workout since it is a low-impact but still a good aerobic workout. An inspiring spinning class instructor can really help me get the most out of a spin class.


Adding spinning to your workout routine is a great workout for anyone looking to improve their cardiovascular health. The high intensity of the workout helps to increase heart rate and burn calories.

In addition, cycling class is a great way to build endurance and muscle strength.

Spinning class is a well-rounded workout that I believe provides numerous health benefits. No matter what you do, I hope you stay active, healthy, and happy!

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