Weight You Can Lose Spinning for a Month (by Day & Week)

Spinning for Weight Loss

If you’ve ever been to a spin class, then you know this workout will kick your butt. If you haven’t, imagine a group of people on freestanding stationary bikes sweating until they cry. This is all while an instructor blasts upbeat music and encouraging words to get you through. Just when you think you might die, you’re done! Although it can feel torturous, it’s a cult favorite for a reason. However, does cycling help with weight loss?

Yes, adding in spinning exercises can help push the scales in your favor because it is an excellent cardiovascular workout that can burn tremendous amounts of calories in a short period. You may also notice a loss of inches as you stay consistent, meaning your clothes will start to fit better and your energy levels will go up.

So, how much do we need to spin to lose weight? Let’s look at some common questions people have about spinning and weight loss.

Is Spinning Good for Losing Weight?

Spinning is an excellent workout, there’s no doubt about it. This high-intensity cardiovascular exercise can burn on average 300-400 calories in just 30 minutes. For those looking to lose weight and be healthy, following the current recommendations for activity is next in line to diet.

According to the American College of Sports Medicine (ACSM), adults should participate in at least 150 minutes of moderate-intensity aerobic activity per week, vigorous aerobic activity for at least 60 minutes a week, or any combination of the two. This, along with at least 2 days of strength training are the perfect exercise recipe to help boost your weight loss.

Is Spinning Good for Losing Belly Fat?

Spinning is a high-intensity, interval-based exercise that has been shown to help reduce body fat. However, where, and how much you lose will vary from person to person and depend on many factors. These factors include age, gender, height, weight, and more.

For the average person looking to shed some excess fat around their abdominal region, spinning is a great option. However, it cannot target a specific area. Instead, with consistency, you will notice overall fat loss that can include the belly region. Be aware, however, that you must be consistent with spinning to see results and it will take time.

Is Spinning Good for Losing Hip Fat?

Just like spinning for losing belly fat, spinning can help reduce hip fat. How much you lose and how long it takes will vary from person to person but since you are using muscles in that area more for that type of workout you will likely notice a difference in the way your clothes start to fit relatively soon.

Remember that losing fat with high-intensity exercise, or any type of exercise, requires consistency and patience. You will not likely notice a difference in fat loss if you have only been spinning for under a month. Likewise, you will likely not notice a difference in fat loss if you have been spinning for a year or so but not consistently.

Is Cycling Good for Losing Love Handles?

If you hate your love handles and you know it, clap your hands! Or better yet, get on your spin bike. When spinning consistently you will notice fat beginning to melt away and those love handles can be among the first areas in some people.

Although, how quickly and how much fat you will lose in that area will vary from person to person, stay consistent and you will notice results. If you are still looking to tone up and boost your rate of fat burn while spinning, consider adding in strength training a couple of times a week. This can help build muscle mass and the more muscle mass you have the more calories you will burn at rest.

How Much Should I Spin a Day to Lose Weight?

A pound of fat is considered roughly 3,500 calories. With that said, it is believed that burning 3,500 calories will burn at least 1 pound of fat. If you break this up into a calorie deficit of 500 calories per day, then you will lose about 1 pound per week. To be clear, this is not a proven science but creating a calorie deficit, meaning we burn more than we take in, has been shown in numerous research studies to be essential for weight loss.

The rate at which we lose weight will depend on many different factors, so remember that everyone is different. However, if you are wanting to try the 3,500-calorie method you will likely notice some difference in weight within a month.

Most will burn around 500 calories per 1 hour of spinning. With this method, if you want to lose 5 pounds in 30 days, you will need to spin for at least 1 hour a day, every day for 30 days, and double that time to lose 10 pounds. This may sound excessive because it is. Another way you can improve your weight loss while spinning is to also create a calorie deficit with your diet.

Average Expected Weight Loss Spinning for 30 Minutes 5 Times a Week

WeeksCalories Burned on AveragePounds Lost
11,500.4 pounds
23,000.85 pounds
34,5001.28 pounds
46,0001.71 pounds

How Much Weight Will I Lose Spinning 3 Times a Week?

If you are taking a more realistic approach and plan to incorporate 30 minutes of spin 3 days a week, you will likely notice on average a weight loss of about 1 pound per month. This is based on the estimated calorie burn of about 300 calories per 30 minutes of spin, which adds up to about 3,600 calories per month burned.

Spinning By Minutes

Is 30 Minutes Spinning Enough?

Depending on how often you plan to add spinning into your week, 30-minute sessions of spin are a great amount. If you plan to do this at least 2-3 days a week, you are already meeting the exercise guidelines recommended by the ACSM and will reap the benefits.

How Much Weight Can I Lose Cycling 20 Minutes a Day?

If you are doing nothing different with your lifestyle aside from adding in spinning for 20 minutes a day, you can expect to lose roughly under 2 lbs. a month. This estimation is based on an average calorie burn of about 200 calories per 20 minutes of cycling, which will burn about 6,000 additional calories per month. This adds up to about 1.7 lbs. burned.

Spinning By Hours

How Much Weight Can I Lose Cycling 1 Hour a Day?

If you are cycling for 1 hour a day, 7 days a week, you can expect to lose around 4-5 pounds in a month. This is based on the average calorie burn of about 500 calories per 1-hour session. The number of calories you burn during a spin will vary from person to person. If you find you are burning a lot more than this, you may notice a large amount of weight loss in a month and vice versa.

Is It OK to Spin Every day?

If you enjoy spinning, it’s okay to include this workout into your routine daily. If you are forcing yourself to do it, consider backing off to a few days a week as this is more sustainable for most people. If you find that you are very sore after spin class, consider taking a rest day in between to ensure you don’t overwork your muscles, which can result in injury if you don’t allow for enough rest.

How Long Does It Take to See Results from Cycling?

The rate at which you see results from adding in spinning to your routine will depend on the amount and frequency you are spinning along with many other factors. Most will notice a difference within about 1 month of consistently spinning for at least 30 minutes 3 times a week. You may not notice a large dip in weight, but you will likely see results in other ways, including increased energy levels, improved cardiovascular performance, and loose-fitting clothing.

Before and After Spin Class Results

Spin class challenges have become more and more popular as people are starting to realize how much this intense workout can make a difference, just ask Benji.

In an experiment, Benji did a 45-minute Peloton class every day for two weeks and his results were incredible. Over two weeks Benji burned 7,745 additional calories with 10.5 hours of spinning, rode 194 miles, is down 1% in his overall body fat and 1.5 pounds, with an increase of 0.2 pounds of muscle mass. Benji also measured his endurance levels before and after using his VO2 Max, which increased from 47% to 79%, a huge increase for only two weeks. Watch Benji’s store here.

What Are the Best Spin Bike Programs for Weight Loss?

Some of the more popular Spin bike programs out there include Peloton, CycleBar, and SoulCycle. Unfortunately, registering for these cult class spin classes is often not cheap so you want to make sure you are committed. Let’s look at the costs of these most popular spin classes.

1. Peloton

You can purchase a Peloton bike and have your workouts straight from home or, if you live in New York, you are of the select few who can go to the Peloton Studio for your rides. To purchase a Peloton bike starts at $1,495, along with a $39 a month membership.

2. CycleBar

CycleBar costs depend on how frequently you want to go (which package you choose) and the location of the CycleBar studio. Many locations offer up to 30-days of free cycling or at least 1 free cycling class to let you dip your toes in before you purchase a package. Prices range on average from $18 per class if you drop in up to $149 a month for unlimited rides.

3. SoulCycle

Like CycleBar, SoulCycle sells classes per package. Currently, a new rider can purchase one class for $25 or a 3-class starter package for $75. Afterward, you purchase your classes on a per-class basis from 1 class at $38 to up to 30 classes for $960. SoulCycle does offer discounts to students.

Cycling for Weight Loss: Don’t Forget Your Diet

If you are looking to start cycling or are interested in a local spin class for weight loss, remember that diet plays a huge role in your journey. Although you will see results from adding in such a high-intensity exercise if consistent, you will notice the best results if you combine this exercise with a healthy and balanced diet.

In short, be sure to pay attention to what you are eating. Choose a diet that is rich in whole grains, fruits, vegetables, lean meats, and low-fat dairy products. Be mindful of your portion sizes as this can help to prevent over-eating and allow for a greater calorie deficit when combined with cycling for maximum results.

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Choosing Nutrition Team

Here at Choosing Nutrition, our goal is to help people with making smarter food choices. Whether you're wondering about vegan, keto, paleo, or other diets, we'll help you determine which options fit your nutritional lifestyle. Our staff is composed of registered dieticians, nutritionists, and health-conscious individuals.

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