Losing weight on spin bike

How Many Calories Can You Burn On A Spin Bike?


Billy Hughes
August 14, 2021

If you need to lose weight, you might start thinking about what exercises you can add to your weekly workouts.

In order to lose one pound of weight, you need to ensure you burn 3,500 calories, which might not seem like an easy feat. That’s where spin class comes in!

Why does a spin bike burn lots of calories? Using a spin bike helps you to work out more vigorously and at a faster pace, both of which contribute to weight loss.

Best of all, you don’t have to use your spin bike daily to reap its benefits. In fact, it’s best not to go overboard and risk fatigue or injury. With that in mind, let’s explore what you need to know about the calories spinning can torch.

Calories Burned On Spin Bike: How Many Can You Kill? 

burning calories

You can expect to burn a lot of calories during one spin cycling session.

On average, a spin class (which is usually around 45 minutes long) will torch between 400 and 600 calories. This means that if you do a spin class three times a week, you could eliminate 1,800 calories per week.

Doing this for two weeks will ensure that you burn more than 3,500 calories, the equivalent of one pound of fat.  

Does Spinning Burn More Calories Than Running?

Running is one of the best exercises to do if you want to burn calories and lose weight, but how does it compare with spinning?

The truth is that running will burn more calories than spinning because it activates more muscles in the body. You can burn between 200 and 500 calories when you run for 30 minutes. 

That said, cycling is much gentler on your body and that means you’ll be able to do it for longer periods of time – and probably faster, too. By increasing its intensity, such as by cycling uphill, you’ll also burn more calories. 

How To Lose More Calories On Your Spin Bike 

how to loose more calories

Whether you work out in a spin class or on your spin bike at home, there are some tips you can follow to lose more calories. Here’s what to do.

  • Don’t stop between songs. As you know, your spin class probably includes music to keep you motivated. Whether you’re working out in your spin class or at home with earphones in, resist the temptation to slow down in-between the music. Keep going so that you don’t let your heart rate slow down.
  • Increase the air temperature. If the room in which you’re cycling is hot, you can increase how many calories you burn. In fact, you can torch up to 1,000 calories in 55 minutes of spinning by turning up the heat! You’ll need to remember to stay hydrated, though.
  • Boost your resistance. If you’re sprinting or cycling uphill, you should increase your resistance by 10 percent. This will help you burn more calories. Pro tip: you should feel that you almost can’t do the tough parts of your cycling session as that tells you that you’re pushing yourself.
  • Don’t bounce. If you bounce on the bike when cycling out of the saddle, this puts strain on your joints while making calorie burn less effective. You should keep your body as close to the bike saddle as possible so that you engage your muscles much more. 
  • Adjust your bike. To make the most of the calorie burn you can gain from a spin bike, you should make sure you’re driving through your heels and engaging your core. Go to your spin class about 10 minutes early so that you can take the time to adjust your bike. This will make it more comfortable so you use the right technique and can concentrate on burning more calories. To find out how to set up your spin bike, read our guide, “How To Adjust Your Spin Bike To Win When You Spin.” 

What Affects Your Calorie-Burning Potential? 

burning calories

No matter what activity you engage in, there are factors that will influence how many calories you can burn. These include the following:

  • Exercise intensity. The harder you push yourself during exercise, the more your heart has to pump blood through your body and the more calories your body will burn. Two minutes of moderate exercise is the equivalent of one minute of vigorous exercise. However, note that when engaging in moderate-intensity exercise, you should still be able to carry a conversation with someone, but when working out vigorously you won’t be able to finish sentences and your breathing will be heavier.
  • Gender. Men tend to burn more calories than women as a result of how they have more muscle tissue and less fat.
  • Age. Your age will affect how many calories you can burn because you lose muscle as you get older. This, in turn, slows down your metabolism. Strength-training exercise done a few times per week is therefore essential to incorporate into your workout as you age.
  • Weight. Interestingly, the more you weigh the more calories you’ll burn. This is as a result of how you have to put in more effort and energy to move, which torches a higher number of calories.
  • Sleep. It might surprise you to learn that sleep affects how many calories you can burn during exercise. If you don’t get enough sleep, you will burn fewer calories because you’ll be tired. A lack of sleep can also decrease your metabolism.
  • Temperature. The temperature of the room in which you’re working out can also affect how many calories you manage to burn. The warmer the room, the more calories you’ll burn because your body temperature will be increased so you won’t have to warm up as much as you usually do. The result? More energy goes to burning calories.
  • Fitness. Your fitness level will affect calorie burn. The fitter you are, the fewer calories you will burn. This is because your body becomes used to exercise. 
  • Oxygen intake. If you breathe more heavily when you exercise, you will burn more calories. This is because you burn five calories for every litre of oxygen you inhale. 

There’s No Magic Formula For Weight Loss 

Even though you might be hoping that you can find a magic formula to help you burn more calories, it’s important to bear in mind that there’s no shortcut to weight loss. 

Dietary supplements or products that claim to boost your metabolism don’t work. They usually also cause unpleasant side effects. Physical activity and diet are both the tried and tested elements to use to lose weight. 

By eliminating 500 to 700 calories per day, you can lose between one and 1.5 pounds every week. Adding exercise to your day, such as in the form of using a stationary bike, will help you to reach that calorie-burning goal and enable you to achieve your weight-loss goals faster, too. 

How To Track Calorie Burn During Exercise 

How To Track Calorie Burn During Exercise

Whether you’re using a spin bike or getting other exercise regularly, you should be able to track how many calories you burn so that you can see how well you’re progressing. Here is how you can do this.

  • Make use of an activity tracker. This will give you an estimate of the amount of calories you’re burning during your workout and throughout the day. A fitness tracker makes use of an internal accelerometer and your basal metabolic rate to calculate your calorie burn.
  • Use a heart rate monitor. A heart rate monitor can also help you see how many calories you’re burning. This is because your heart rate shows you how much effort is required to do the exercise and that will determine how many calories you’ll burn.
  • Calculate calorie burn with MET value. MET stands for metabolic equivalent and it basically tells you how many calories you can burn by doing different exercises. So, you’d have to take the MET value of your exercise (you can find a variety of exercises and their MET values on Compendium) and multiply it by your weight in kilograms to find out how many calories you’re burning per hour doing that activity. If you want to know how many calories you’re burning in 30 minutes, divide the number by two. To find out more about METs, read our guide, “What Are METs?” 

Related Questions

Do you need to eat while cycling?

If your ride is longer than one hour, you should refuel by eating small amounts of high-GI carbohydrates. This keeps your blood sugar at a healthy level and gives you energy to complete your workout. 

Is it safe to use a spin bike daily?

You should use a spin bike for a maximum of two to three times a week to prevent fatigue and muscle aches, and avoid injuries. You shouldn’t do spin sessions daily as they’re too intense. 


If you want to torch a higher number of calories, you’ll want to sign up to a spin class or buy a spin bike so you can cycle in the comfort of your home.

In this article we’ve looked at why you should consider spin classes to help you lose weight. We’ve also provided you with factors that affect your calorie burn and how to maximize it.


Billy Hughes

Billy Hughes is a fitness trainer based out of New York. She has registered success in training clients at multiple fitness centers and thus aims to establish her module relevant to the post-pandemic era. Her space, Cerevellum.com, is an attempt towards encouraging and educating more people on the scope of indoor fitness. She believes the power of fitness can transform attitude, personality, and way of living. She also finds it rewarding to help people achieve their goals and make their lives better.