Get the burn of a real spin class — without paying $$$ — with this 30-minute stationary bike workout.
Advertisement
Woman_Spinning_In_Gym
Credit: Matt Lincoln/Getty

Obsessed with group cycling and spin classes? You're in good company. The popularity of stationary bike workouts continues to rise, and it's no wonder: A typical spinning workout burns up to 12 calories a minute, and all that pedaling does some major magic on your legs and butt.

When you can't make it to a studio's spin class workout, try this at-home stationary bike workout for beginners and experienced riders alike, created by spinning workout specialist Ruth Zukerman, co-founder of Flywheel Sports in New York City. This 30-minute spinning workout combines heart-rate-revving sprints and muscle-building climbs to deliver the punch of a studio session anytime.

In addition to adjusting the resistance on the bike, you can use your rate of perceived exertion (RPE) to guide your effort level. In general, your RPE describes how hard you feel like your body is working while exercising. An RPE of 1, for example, would feel like an effortless walk in the park, while an RPE of 10 would feel like you're sprinting with all your might and can't utter a single word. So if you feel totally breathless during a portion of the workout with a recommended RPE of 3 or 4, don't be afraid to dial it back on the speed or tension.

To get the most out of your sweat sesh and create that in-studio vibe, pair the at-home stationary bike workout for beginners with a high-energy playlist, performing intervals to the chorus of your favorite songs, and you'll forget you're riding solo, guaranteed. So save the following 30-minute stationary bike workout on your phone, pop in those 'pods (or your fave workout headphones), and create your very own spin class at home right now. (Just steer clear of these common spin-class mistakes.)

30-minute stationary bike workout
Credit: Yeji Kim