Spin Class [- Class]

If you’re looking for a way to jumpstart your workout, I find that this quick routine on a stationary bike (the one where your legs are BELOW your waist) reminds me of a mini spin class, minus the instructor. I usually keep mine at 10 minutes as something to tack on to another cardio routine, but you can certainly extend the workout to go even harder.

Note: The resistance level is maintained at level 13 for the entire workout.

  • 0:00-1:00: Moderate pace, seated
  • 1:00-2:00: 10 second jumps (alternate sitting and standing)
  • 2:00-3:00: Moderate pace, seated
  • 3:00-4:00: 10 second jumps (alternate sitting and standing)
  • 4:00-5:00: Sprint (as fast as you can go), seated
  • 5:00-6:00: Moderate pace, seated
  • 6:00-7:00: 10 second jumps (alternate sitting and standing)
  • 7:00-8:00: Moderate pace, seated
  • 8:00-9:00: 10 second jumps (alternate sitting and standing)
  • 9:00-10:00: Sprint (as fast as you can go), seated

{ 6 comments… read them below or add one }

1 noodlegirl February 28, 2009 at 9:59 pm

Hmm I might try this routine some day. I go to spin classes quite a bit however if I don’t have a spin class n go on a bike myself I have no idea what to do thanks for the input!!


2 Jenn (eating bender) March 1, 2009 at 11:05 am

noodlegirl ~ Absolutely! It is definitely challenging trying to develop routines on a bike when you don’t have an instructor. I hope this helps – let me know if you try it and what you think!


3 noodlegirl April 6, 2009 at 4:53 pm

Hey Jenn

I finally did the spin workout wrote it on a note book and took it with my to the YMCA lol! I did it for 20 mins I used the spin bike though but I did put it at a pretty high level at one point i didn’t do the 10 sec thing I just went up n down as I saw fit oh my legs are pretty tired! I even went on the trademill n did a 60 min walk ehehheheeh so bad I took some energy drink thats why I was able to kick ass lol!


4 Jenn (eating bender) April 6, 2009 at 7:52 pm

noodlegirl ~ You are totally kick ass! I’m glad you tried it! Thanks for coming back to tell me :)


5 Trisha July 9, 2009 at 4:41 pm

Hi Im a stay @ home mom and my schedual doesnt allow me to get to the gym as often as I would like. Im currently trying to lose weight and I just bought a spin bike from my gym. I am having a really hard time coming up with a routine that makes me sweat like the ones at my gym. Help


6 khanh tam January 26, 2015 at 3:41 pm

you can wake up early 20 minutes in morning and do exercise. 3 times per week is good for spin bike. For me I usually stay late at night to working when my son sleep well
khanh tam recently posted..Sunny Health & Fitness SF-B1002C Chain Drive Indoor Cycling BikeMy Profile


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