Updated 30 Minute Spin Workout – Get The Best Out Of Indoor Cycling
Many people are taking up spinning classes these days because of their challenging nature and effectiveness in burning calories. Performing Spinning workouts for just one minute can burn up to 12 calories. In addition, spinning exercises help reshape your legs and butt. This is especially important for women who want to maintain a trim body shape, while attaining optimal health and fitness levels at the same time.
In addition, spinning workouts are some of the most effective aerobic exercises for both men when it comes to effective weight loss. However, it is important to know the best ways to exercise using a spinning bike in order to realize maximum benefits. One very effective way of doing spinning workouts is the 30 minutes spin workout plan.
Needless to say, there are times when you are not able to join your class for one reason or another. At such times, you can exercise at home using the 30 minute spin workout plan as long as you have a spinning bike. This plan combines fat blasting sprints as well as thigh trimming climbs that help keep your body trim and fit. In addition, you should ideally pair the plan with a high energy play list featuring your most favorite songs. Dance to these songs in between your workout sessions and you will definitely have a time of your life; you will completely forget you are riding solo. The 30 minute spin workout plan is divided into different sessions of varying time periods. The following are the step-by-step instructions that you are supposed to follow:
30 Minute Spin Workout Step By Step Guideline
Zero to 4 Minutes
This is the first session of this workout plan. It involves engaging yourself in some warm-up exercises to get you started on the right note. After you warm up, now sit on your bike’s saddle with your hands in second position. Start peddling at a moderate speed of 88 RPM, and with low tension. At this stage, your rate of perceived exertion (RPE) should be 3 to 4 out of 10 on the provided chart. The rate of perceived exertion ranges from 1 to 10 in the chart.
4 to 8 Minutes
In this session, you are required to increase resistance and pedal for one minute, stay seated for one minute, and stand for one minute. Go through the same cycle again. Your peddling speed during this session should be 70 to 80 RPM, which is a moderate speed. The tension should be moderate too, and your rate of perceived exertion (RPE) should be 5 to 6 out of 10.
8 to 11 Minutes
During this session, you are supposed to decrease resistance and sit down with your hands in second position. Your speed of peddling should be quite fast (85 TO 100RPM). In addition, the tension should be moderate, and your rate of perceived exertion (RPE) should be 5 out of 10.
11 to 12 minutes
During this session, you are required to stand up with your hands in second position and do some jogging. Your peddling speed should be fast (85-100 RPM). In addition, peddle with light tension and maintain your rate of perceived exertion at 5 to 6 out 10.
12 to 14 Minutes
Sit down with your hands in second position and start peddling while increasing resistance every 30 seconds. At this point, your speed should be slow to moderate (50 to 70 RPM). The tension should be moderate to heavy, while maintaining your rate of perceived exertion at 6 to 7 out of 10.
14 to 17 Minutes
During this session, you are required to stand up with your hands in third position and do your peddling while increasing resistance every minute. Your peddling speed should be slow (40 to 50 RPM). At this point, you are required to peddle with very heavy resistance. In addition, the rate of perceived exertion should be 7 to 9 out of 10.
17 to 26 minutes
This session involves repeating all the steps covered from the 8th to the 17th minute. The peddling speed should be slow to fast (40 to 100 RPM). The resistance required during this stage is light to very heavy, and your rate of perceived exertion should be 9 out of 10.
26 to 28 Minutes
In this session, you are supposed to decrease resistance, stand up with your hands in the second position, and do some jog, with light tension. In addition, your perceived rate of exertion should be 8 out of 10.
28 to 30 Minutes
This is the last stage in the 30 minute spin workout plan. Here you are supposed to cool down and then sit down with your hands in second position. Start peddling at a moderate speed (80 RPM), and with light tension. Your perceived rate of exertion should range from 3 to 4 out of 10.
This exercise plan is tailor made for women and is a DIY routine created by Ruth Zuckerman, who is the cofounder of Fly Wheel Sports, New York City. It is a very effective exercise plan for women and is set to increase in popularity as more and more women come to know about its existence. The plan requires moderately hard workout intensity. In addition, you need to own a spinning bike. The total number of calories burned in this 30 minutes workout plan range from 250 to 350.
Next Read: Spinning Tips For Beginners