Welcome to your beginner spinning workout! Spinning, also known as indoor cycling, is an excellent way to improve cardiovascular fitness, build muscular endurance, and burn calories. It’s a low-impact exercise, making it suitable for all fitness levels, including beginners. This workout is designed to help you get started with spinning, providing a structured routine that gradually builds intensity and ensures a balanced workout.

Spinning classes are often energetic and fun, set to motivating music, and led by enthusiastic instructors. However, if you’re spinning at home, you can create your own energising playlist and follow this guide to get the most out of your session. Our goal is to introduce you to the basic techniques, help you understand how to adjust your bike for optimal comfort and performance, and guide you through a complete workout including warm-up, main routine, and cool down.

Level: Beginner

Warm-Up (5-10 minutes)

1. Gentle Pedalling – Start with a light resistance. Pedal at a comfortable pace for 5 minutes to gradually increase your heart rate.
2. Seated Sprints – Increase your cadence for 30 seconds, then recover at an easy pace for 30 seconds. Repeat for 5 minutes.
3. Arm Circles – While pedalling, extend your arms to the sides and make small circles for 1 minute. Reverse the direction for another minute.

Workout Routine (30 Minutes)

1. Steady-State Ride (5 minutes)
   • Pedal at a moderate pace with light resistance.
   • Focus on maintaining a steady rhythm.
2. Hill Climb (5 minutes)
   • Increase the resistance to simulate climbing a hill.
   • Remain seated and maintain a steady pace.
3. Seated Sprints (5 minutes)
   • Reduce resistance slightly.
   • Sprint at high intensity for 20 seconds, then recover for 40 seconds.
   • Repeat for the full 5 minutes.
4. Standing Climb (5 minutes)
   • Increase resistance and stand up out of the saddle.
   • Maintain a steady, controlled pace.
5. Interval Training (5 minutes)
   • Alternate between 1 minute of high resistance, low cadence (slow and heavy) and 1 minute of low resistance, high cadence (fast and light).
6. Cool Down Ride (5 minutes)
   • Gradually decrease resistance.
   • Pedal at an easy pace to bring your heart rate down.

Cool Down (5-10 minutes)

1. Easy Pedalling – Continue pedalling at a slow, comfortable pace for 3-5 minutes.
2. Leg Stretches:
   • Quadriceps Stretch – While standing, hold onto the bike for balance. Bring one heel towards your buttocks and hold for 20 seconds. Switch legs.
   • Hamstring Stretch – Extend one leg forward, keeping the other bent. Lean forward from your hips and hold for 20 seconds. Switch legs.
   • Calf Stretch – Place the ball of one foot on the edge of the pedal, heel down. Hold for 20 seconds. Switch legs.
3. Upper Body Stretch:
   • Shoulder Stretch – Bring one arm across your body and hold with the opposite arm. Hold for 20 seconds. Switch arms.
   • Triceps Stretch – Bring one arm overhead, bending at the elbow. Use the opposite hand to gently press on the elbow. Hold for 20 seconds. Switch arms.

Tips

• Ensure your bike is set up correctly to avoid injury.
• Stay hydrated throughout the workout.
• Listen to your body and adjust the resistance and intensity as needed.
• Focus on your breathing and maintain a good posture.
• Enjoy the process and celebrate your progress!