The Complete Guide To Spinning Workout Routines


Check Out The Common Mistakes Of Spinning Methods

Spinning workouts are methods of doing cardio workouts. Furthermore, these workouts are designed in a way to give maximum results in a minimum possible workout duration. As a result, you can lose more weight rapidly after joining. Moreover, you can join professional spin classes or make your spin workout routines at home.  

Check Out The Mistakes Of Spinning Methods
The Complete Guide To Spinning Workout Routines

Spinning Workout Routines 

30-minute Tabata Spinning Workout

The name ‘Tabata’ represents the founder of the Tabata-style workouts, who designed a speedy short-duration high-intensity interval training (HIIT). Moreover, the Tabata workouts aim to achieve better results in a relatively short amount of time for a busy schedule and will be suitable for you who seem to have several daily chores. Here is a guide containing steps to be followed for this spinning workout.

§ Cycle lightly for a 5-minute warm-up.

§ Cycle for 20 seconds with moderate speed and then for 10. Repeat this for 16 sets.

§ Follow with a 1-minute slow cycling

§ High-intensity cycling for 40 seconds, followed by 20 seconds of recovery. Do eight repetitions (8 minutes total).

§ Do another 1-minute cycling with slow speed.

§ Follow with a 1-minute cycling sprint at your max speed.

§ Relax for last 5 minutes

Check Out The Common Mistakes Of Spinning Methods
The Complete Guide To Spinning Workout Routines

A 45-Minute Indoor Cycling Workout

Furthermore, the 45-minute indoor cycling routine aims to lose weight in under an hour. So, it is ideal for athletes and runners for their endurance. 

Tips For The Routine

  • Do a light intensity warm-up for the first 5 minutes, with around 100 RPM cycling.
  • Increase resistance to moderate, maintain a 70 rpm cycling and rise out from the saddle for the next 5 minutes.
  • Decrease resistance but increase speed to 110 rpm for the next couple of minutes without sitting.
  • Keep the resistance but increase the speed to 120 rpm while sitting on the saddle for the next 3 minutes.
  • Increase the resistance and also rise out of the saddle, and Cycle at 80 RPM for the next 2 minutes.
  • Keep resistance constant but increase speed to 120 RPM without sitting for the next 2 minutes.
  • Again Keep resistance but decrease speed to 80 RPM and sit for the next 2 minutes.
  • Still keep resistance constant, increase your pace again to 120 RPM without sitting for the next 1 minute.
  • Decrease resistance and cycle in 100 RPM while sitting sit next 3 minutes.
  • Increase resistance to its full and also rise out of the saddle and Cycle at 70 RPM next 5 minutes.
  • For the next 5 minutes, decrease resistance and cycle at 80 RPM. It would help if you did a seated arms workout now.
  • For the next 5 minutes, increase resistance to moderate, cycle at 100 RPM, and don’t sit.
  • In the last 5 minutes, sit on the saddle and cool down.

At first glance, this routine might seem strict and complicated, but after a few tries, you will get acquainted with the pattern. 

60-Minute Endurance Spinning Workout

The 60-minute spinning workout is also based on the same idea but focused more on stamina building. This spinning workout is suitable for the ones looking for a challenge in stamina and intensity.

Here is a guide to the steps to be followed in the endurance spinning workout.

§ Start with a slow pedaling for the first 3 minutes.

§ Pedal at a moderate speed with low resistance for the next minute.

§ Pedal slowly for the following minute.

§ 1 minute of extremely fast (100+ RPM) pedaling in low resistance.

§ Relaxed driving for the next 1 minute.

§ Sprint for the next minute.

§ 2 minutes of comfortable driving in the end

Conclusion

Don’t worry if you are a beginner or an athlete, go for spinning workout. You can use it as a warm-up or your main workout. Moreover, if you are an athlete, do it for increasing stamina, and if you are overweight, it would surely help you lose some extra kilos.

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