Tips & tricks to help you maximize your results.

Spinning is one of the best workouts for weight loss, fat burning, and total body toning. In fact, you can burn 500-1,000 calories in a single class. Of course, that depends on things like your effort, height and weight, and your fitness level. 

So just how can you get the max burn in your next Spin class? Cat Kom, founder and trainer at Studio SWEAT onDemand, is here with some hot tips.

Tips & Tricks for a Max Calorie Burn 

1. Ride with resistance. Your butt shouldn’t be bouncing in the saddle. Even on fast flats, you want to have some gear on. Try HIIT and hill climb classes to push the resistance up.
2. Avoid stopping between songs. This kills your momentum, and you can lose up to 100 calories burned by breaking. That doesn’t mean you need to go full-throttle for 60 minutes, but choose your moment to rest wisely. If you need to increase your endurance, try a class like Prime Climb.
3. Turn up the heat. In a warmer room, your heart rate will naturally climb. But don’t get it too warm, and keep a fan on to keep air circulating.
4. Push your limits. Try enough of Cat’s classes, and you’ll know one of her fave phrases is, “Get comfortable being uncomfortable.” Try some interval-style cycling classes that include HIIT and Tabata drills, and remember that you’re stronger than you think, so push it!
5. Fuel your body for your workout. Make sure you’re hydrating, especially in the 90 minutes pre-workout. You might want to eat about 20 grams of healthy carbs 30-90 minutes before a workout (like a banana, or an english muffin with peanut butter), but that’s not for everyone – Cat can’t eat before she works out at all. After your workout, you guessed it: hydrate. And within 30-60 minutes, get in a nice meal with a balance of carbs, protein, and healthy fat.
6. Stay consistent. It is ok to Spin daily if you listen to your body. Try to get at least 2-3 classes per week to keep from starting over each time. And while we love Spinning, we also like to incorporate cross training into our routine.

But if you incorporate all these tips, you still might not be maximizing your Spinning workout if you’re making any of the common mistakes that our trainers often see.

Common Spinning Mistakes & Best Practice Corrections

Mistake #1: Incorrect bike setup

This is a topic for a whole separate blog like this one where Cat does an entire set up tutorial. But common errors include the wrong seat and handlebar height and improper foot positioning. 

Mistake #2: No resistance

Even for a recovery pedal, you always want to have some resistance. In your classes, listen to the trainer for guidance (and in our SSoD classes, our trainers always give great guidance about gear changes). You should have enough resistance that your hips don’t wiggle at the target speed.

Mistake #3: White knuckle grip

You want to be sure to keep a loose grip on the handlebars. Wiggling your fingers is a great way to remind yourself to do this. If you tighten up, it can cause too much tension in your back and shoulders.

Mistake #4: Sitting too far forward

Your bum should be at the back of the saddle, with your back flat. Your upper body should be in a nice and relaxed mode.

Mistake #5: Spinning only

Yes, we love Spinning, but a strong cross-training routine is way better. One way Cat likes to cross-train is through SSoD Spin fusion workouts that incorporate strength or core training. 

Strong legs improve Spinning success, so she also loves a lower-body isolating workout like this great leg destroyer class. And hey, remember that strong does NOT equal bulky! 

In case you missed it, we really love Spinning, and we are also here to help you get great results. So for more great workouts to get your max burn, check out a Free Trial over on Studio SWEAT onDemand! Download the app, or if you happen to live in southern California, visit us in our San Diego studio.