Cycling – Stationary (Spinning)
Stationary spinning combines sustained cycling with resistance and cadence changes for a vigorous, joint-friendly cardio workout. It develops lower-body endurance and can be adjusted precisely to the rider's fitness level.
Calorie Burn Highlights
315
kcal estimated
9
Very Vigorous
Intermediate
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 9 means this activity burns 9× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Cycling – Stationary (Spinning)
- 1
Adjust the saddle so your knee remains slightly bent at the bottom of the pedal stroke.
- 2
Set the handlebars at a comfortable height and keep a light grip with relaxed shoulders.
- 3
Pedal smoothly while adding enough resistance to prevent bouncing in the saddle.
- 4
Alternate steady riding with controlled cadence or resistance intervals, then cool down gradually.
Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Chicken Sandwich (~315 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
Free Tool
Want to calculate calories based on your body weight?
Our Exercise Calorie Calculator uses your actual weight, exercise type, and duration to give you a personalised burn estimate — more accurate than generic charts.
Try Exercise Calorie CalculatorMore Cardio Exercises
Keep exploring workouts in the same category
Moderate Running (5 mph)
A steady‑state jog at roughly 12‑minute‑mile pace that builds cardiovascular endurance and burns significant calories. It strengthens the lower body while releasing endorphins to boost mood.
Cycling – Moderate Effort (12–14 mph)
Riding at a moderate road pace builds leg strength, boosts aerobic capacity, and is gentle on the joints compared to running. It doubles as practical transportation.
Jump Rope – Moderate Pace
Jumping rope is a high‑calorie‑burn, full‑body exercise that improves coordination, agility, and cardiovascular fitness. It also strengthens the calves and shoulders in a compact workout.