How to Do Spinning at Home

Spinning is an aerobic workout that also improves strength in the gluteus, quadriceps, hamstrings and calf muscles. An additional benefit is that you can burn about 500 calories in just 30 to 40 minutes. Spinning can be altered to meet any fitness level, and it is used with those recovering from disease or beginners to elite athletes. Though spinning classes abound, you can perform effective spinning workouts in your own home.

Things You'll Need

  • Stationary bike with manual tension control
  • Heart rate monitor (optional)
  • Music or TV (optional)
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Instructions

    • 1

      Determine your goals. Decide whether you want to focus on cardio or strength, and plan a routine to help you meet those goals. If you want to increase lower body strength, put more hill work in your routine. If you want to improve cardio fitness, include more fast seated and standing cycling.

    • 2

      Put on some music that will motivate you. Include a mix of slow and fast tempos to mix up your cycling. Alternatively, turn on the TV. Cycle hard during the commercials and easier during the show.

    • 3

      Warm up. Cycle at a low to moderate pace with little tension for 10 minutes. Keep rpms (the number of times you rotate the pedals) to about 80. Perform some gentle shoulder and arm stretches.

    • 4

      Incorporate interval training. Increase the intensity of your cycling for a short time, either by pedaling faster or increasing resistance, then recover by slowing the pace or reducing the tension. Repeat this cycle several times during your workout. An example is to cycle hard for two minutes, then recover for one minute.

    • 5

      Include different positions in your spinning, which adds interest as well as training intensity to your workout. For example, try standing while you pedal, which imitates running and increases your heart rate. Also, increase the tension while seated as well as while standing. Both will increase your heart rate while giving your lower body muscles an intense workout. Finally, try "jumps," in which you move from sitting to standing back to sitting. Jumps also improve cardio and strength.

    • 6

      Cool down. Slow down to about 80 rpm for five minutes. Make sure you are breathing normally before you stop cycling.