Spinning has become a popular way of exercise because it’s mostly done in groups, offers a fun and challenging environment to workout, and burns a lot of calories in a short time.
Spinning is a low-impact high-intensity cardio workout that pumps blood in your body to improve cardiovascular health and enhance your fitness level. It allows you to push your limits to sweat a lot, lose water, and burn calories and fat for weight loss.
A good spinning session of 45 minutes can burn 400-500 calories. This means you can lose 12,000-15,000 calories spinning everyday for a month, resulting in losing 3.4 to 4.2 pounds of body weight spinning for 30 days!
In addition, this indoor cycling involves your quad, hamstrings, calves, and glute muscles, as a result, it also tones your legs and buttocks.
Now that we know spinning helps you lose weight, let’s see how much weight can you lose spinning for a month!
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How Much Weight Can You Lose Spinning For A Month?
The weight you can lose spinning for a month will vary from person to person depending on the following factors:
- Initial weight
- How often you spin
- How hard you spin
- Your diet
- Your age
A 175-pound person can burn about 465 calories by spinning at a moderate to high pace for 45 minutes a day, 7 days a week – he/she will burn about 13,020 calories in a month. The number of calories may increase or decrease depending on the spinning intensity even if you spin for the same time.
In order to lose 1 pound of body weight, you need to create a 3,500-calorie deficit. So, if your diet and other activities remain the same, you can lose about 3.72 pounds in a month by spinning for 45 minutes every day. Of course, results will vary depending on your individual circumstances.
Weight loss according to body weight – spinning for 45 minutes at medium to high intensity:
| Weight | Calories Burned Per Session | Calories Burned In A Month (30 days) | Weight Lose (approximately) |
|---|---|---|---|
| 170 lbs. to 190 lbs. | 438 | 13,140 | 3.75 lbs. |
| 190 lbs. to 210 lbs. | 472 | 14,160 | 4.04 lbs. |
| 210 lbs. to 230 lbs. | 497 | 14,910 | 4.26 lbs. |
| 230 lbs. to 250 lbs. | 519 | 15,570 | 4.45 lbs. |
| 250 lbs. + | 537 | 16,110 + | 4.6 lbs. + |
Weight loss according to spinning time – medium to high intensity:
| Spinning Time (min) | Calories Burned | Calories Burned In A Month (30 days) | Weight Lose (approximately) |
|---|---|---|---|
| 20 | 220 | 6,600 | 1.89 lbs. |
| 30 | 325 | 9,750 | 2.78 lbs. |
| 45 | 432 | 12,960 | 3.70 lbs. |
| 60 | 579 | 17,370 | 4.96 lbs. |
| 60+ | 580+ | 17,370+ | 4.96 lbs. + |
Hence, you can lose weight from spinning, however, spinning alone will not make much difference if you keep eating unhealthy foods. Make sure to avoid processed foods that have too many simple carbs and calories. Instead, try eating whole food, more lean protein, vegetable and fruits to get the best weight loss results.
Is Spinning Good For Weight Loss?
Spinning, or indoor cycling is a great workout for weight loss. This aerobic exercise not only helps you burn calories and lose weight, but it also builds quad and hamstring muscles and improves endurance.
Trainers prefer spinning for weight loss because it’s a low-impact cardio exercise, so it’s easy on your joints. And it’s a great way to get your heart rate up and improve your cardiovascular health.
Along with that, it builds and strengthens the lower-body muscles (whole legs). Technically, when your leg muscles get strong, the testosterone level increases in your body, resulting in building muscle mass and increasing metabolism to burn more calories for energy, and eventually weight loss!
However, there are a few things to keep in mind in order to make the most of a spinning workout:
- Warm up before getting on the bike. This will help to prevent injury and make the workout more effective.
- Spin a bike at a moderate intensity. Spinning too slowly will not give you the same benefits as spinning at a higher intensity.
- Cool down after the workout and stretch the muscles that were used during the session.
1 Month Indoor Spinning Cycling Class Results – Before And After
Does Spinning Burn Belly Fat?
Like some other forms of cardio, such as running, rope jumping, or swimming, spinning does not specifically target belly fat. However, that doesn’t mean it’s ineffective.
Spinning can help you burn calories and work your leg muscles, both of which are essential to burn body fat. Spinning boosts your heart rate and increases metabolism which eventually ends up in burning calories.
And, when you create a calorie deficit, your body starts burning stored fat to use as body fuel. The fat will burn all over the body, from the belly too. We cannot lose fat from a specific body part, however, spinning can help you burn overall body fat, including belly fat.
So, while spinning may not directly target your belly, it can indirectly help you slim down and banish the bloat. And that’s good news for your health – and your waistline.
Eat these foods before sleeping to burn belly fat overnight.
Is It Good To Spin Everyday For Weight Loss?
You can spin everyday for weight loss, but make sure to give your body a day or two of rest in between spinning workouts. This will help your muscles recover and prevent injury.
If you want to spin every day, try alternating between high-intensity and low-intensity days. On high-intensity days, spin at a fast pace and increase resistance. On low-intensity days, spin at a moderate pace with less resistance.
Do not force yourself or overdo it, you’ll end up having a serious muscle injury. If you feel muscle soreness or pain in the joints, just stop and take a break.
Remember to warm up before each session and cool down afterward. And don’t forget to stretch!
Bottom Line
Spinning is a great workout for weight loss and can help you lose 3.4 to 4.2 pounds in a month, depending on how often you spin and the intensity. However, it is important to keep in mind that spinning alone will not make much difference if you keep eating unhealthy foods.
Make sure to avoid processed foods that have too many simple carbs and calories. Instead, try eating whole food, more lean protein, vegetable and fruits to get the best weight loss results.
Frequently Asked Questions: (FAQs)
Is spinning 3 times a week enough to lose weight?
If you spin at a moderate to high pace for 45 minutes 3 times a week, you can burn about 1,395 calories and lose 0.4 to 0.45 pounds a week, which adds up to losing 1.59 pounds in a month. If that falls into your weight loss, it should be enough.
How long should I spin to lose weight?
It is recommended to spin at a moderate to high pace for 45 minutes to lose weight. However, you can also tailor your spinning workout according to your weight loss goals.
For example, if you want to lose 1 pound a week, you need to create a 3,500 calorie deficit. So, if your diet and other activities remain the same, you can lose about 3.72 pounds in a month by spinning for 45 minutes every day. Of course, results will vary depending on your individual circumstances.
Can you lose weight spinning 30 minutes a day?
Yes, you can lose weight by spinning for 30 minutes a day. A 175-pound person can burn about 325 calories by spinning at a moderate to high pace for 30 minutes. If the person spins 5 times a week, he/she can burn 6,500 calories in a month, which will cause 1.85 pounds of weight loss.
The number of calories may increase or decrease depending on the spinning intensity even if you spin for the same time.
