• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

The Winning Bike

Buyer's Guides, Reviews & tips

  • Mountain Bikes
  • Road Bikes
  • kids Bikes
  • Beginner Bikes
  • Blog

Spinning for Beginners at Home

January 8, 2020 By JamieMurphy

What is a spinning workout? 

It is an indoor exercise that you can perform on a stationary machine with the ability to burn up to 400 calories per session.

 It improves your cardiovascular and lung capacity which will increase your performance level. 

The following guide details crucial information on spinning for beginners at home and useful workout tips.

Take a look!

Tabata 30 Min Spinning Workout

The spinning workout takes after its founder, Dr. Tabata, renowned for designing a (HIIT) program.

 It is designed to offer more benefits within a short period and suitable for beginners who want to try something new at home. 

So, how do you apply this Tabata exercise on your spinning workout? 

It’s quite simple, get onto your stationary bike, and follow these steps in your workout:

  • Start warming up by cycling lightly for 5-6 minutes 
  • Cycle your bike for approximately 20 seconds at a moderate intensity and rest for 10 seconds. Repeat the procedure sixteen times. 
  • Follow it up with one-minute of cycling using little effort
  • Take 40 seconds to do a high-intensity riding and have 20 seconds rest immediately. Repeat the exercise 8 times totaling to 8 minutes
  • Cycle for 1 minute at low intensity and immediately cycle for another minute at high speed
  •  The workout is over. Cool down for 5 minutes

The workout takes thirty minutes on your stationary bike, and you will burn lots of calories. Besides, it’s perfect for both beginners and professionals. 

To get more information on how to perform the Tabata workout program on your spinning bike watch this video here:

45 Minutes Indoor Cycling Routine

This cycling plan is quite accessible to most bike classes and specially designed to help you lose lots of weight just within an hour. Besides, it is perfect for people who want to increase their endurance especially athletes and footballers. 

Since the procedure is quite easy, it is a good spinning workout routine for beginners at home. Although it may take more time and effort to adapt to the plan, it’s a top solution for people who want to lose some weight. You should consider adding your favorite songs to your playlist to keep you going. Follow these steps;

  • Take the 5 minutes of your workout to do a warm-up at 100 RPM riding. Get seated on the stationary bike.
  • Adjust to a moderate resistance from minute 5 to 10 maintaining 70 RPM cycling. Do this, while rising from your saddle.
  • Maintain your resistance from 12 - 15 minutes, but increase the pace to 120 RPM. Remain seated on your saddle.
  • From 15 - 17 minutes, increase your resistance and rise from the saddle while cycling at 80 RPM.
  • Still, maintain your resistance from 17 - 19 while increasing the pace to 120 RPM. Don't sit on the saddle.
  • From minutes 19 - 21, maintain your resistance and decrease the pace to 80 RPM. Get on your saddle
  • 21- 22 minutes maintain your strength and increase the cycling pace up to 120 RPM. Ride while keeping off the seat.
  • Just half-way the workout, (22 - 25 minutes), decrease your resistance and cycle at 100 RPM. Sit on the saddle.
  • From 25 – 30 minutes, make the resistance heavy and rise from your saddle. Ride the bike at 70 RPM.
  • 30 - 35 minutes, make the resistance moderate and cycle at 100 RPM. Rise from your seat.
  • Get on your saddle and relax on the remaining 5 minutes.

Spinning for beginners at home should be done within 30-45 minutes because at this time the body is not adapted to the high-intensity exercises. When it adapts the workout, try the 60-minute indoor workout for more endurance. Considering that you will be performing these spinning workouts at the comfort of your home, it is important to set up your bike correctly. This makes the cycling process comfortable, safe, and filled with fun. 

The following tips are useful when performing the workout:

Handlebar Height

Ensure that you are comfortable and set the handlebars higher than the height of the saddle. Once you become a professional rider after several practices and exercises, you can adjust your handlebars downwards. This will help you to avoid any shoulder or neck pains.

Seat Height

By getting on your bike, you will ascertain if the seat height is perfect for your spinning workout or not. You can choose to clip in or place your feet onto the cage just above the pedal. Pedal forwards and make a stop at the bottom of the stroke to check the best cycling position. Alternatively, consider standing next to your bike and adjust your seat to your hip level, get on the bike and make adjustments accordingly.

Music Is Great While Working Out

Good music in the background will keep you going as you cycle, and you can add your favorite music tracks to complement the pedal stroke.

You may also like …. This is How Cycling Reduces Belly Fat

A Few Final Words

As a beginner, you will appreciate spinning workout because adopting to it is quite easy. You will also realize the effectiveness of spinning bikes in shedding extra pounds. With 2 minutes of stand-up pedaling in n interval of 10 minutes on routine cycling, your stamina and overall strength can be greatly boosted. 

Furthermore, spinning at home is no longer a great deal – thanks to your bike and several workouts you can perform comfortably to make your body healthy. These workouts are not only useful in burning calories leading to weight loss but also builds endurance.

 If you have a stationary bike at home, consider trying a spinning workout routine. It’s worth your time and investment. But if you are looking for a spinning bike, then you’ve got plenty of options to choose from in the fitness market.

Recently on The Winning Bike

Best Bicycle For Wheelies 2020

Read More »

Best Women’s Mountain Bike Under 1000

Read More »

Can You Ride a Cyclocross Bike On The Road?

Read More »

Best Bike Pedal Straps (2020)

Read More »

Top 5 Best Bib Shorts for Endurance Cycling

Read More »

Best Hybrid Bike Tires: Detailed Guide (2020)

Read More »

Are Nike Shoes True to Size?

Read More »

Best Cycling Shoes for Hot Weather in 2020

Read More »

How to Choose the Best Bike for an 11 Year Old Boy 2020

Read More »

The Ultimate Guide To Measuring Ketosis

Read More »

Best 3-Speed Bikes 2020

Read More »

Top 4 Best Value Triathlon Bikes

Read More »

Surly Cross Check Bike Review [2020]

Read More »

Best Cheap Shoes For Peloton Bike (Under $70)

Read More »

Strength Training For Cyclists At Home

Read More »

Filed Under: Uncategorized

Most Popular Content

Best Shoes For Peloton Bike

Are Peloton Shoes True To Size?

Best Cycling Shoes For Wide Feet

Best Cheap Mountain Bikes

Best Beginner Road Bikes

Best Single Speed Bikes

Best Cruiser Bikes

Best Cheap Road Bikes

Best Kids Bikes

Best Balance Bikes for Kids

#Commissions Earned (Affiliate Disclosure)

thewinningbike.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

As an Amazon Associate thewinningbike.com earns from qualifying purchases.

 

 

thewinningbike.com a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

  • Copyright
  • Disclaimer
  • Terms
  • Privacy Policy
  • Contact
Copyright © 2022