Indoor cycling classes often range from 30 to 45 or even 60 minutes. You may see a 30 minute class and think: is 30 minutes of indoor cycling really enough to lose weight and be an effective work out?
The Ideal Length for Indoor Cycling
Leading health organizations recommend that adults get at least 150 minutes of moderate-intensity physical activity, or 75 minutes of vigorous-intensity activity, every week. That means we should be getting around 20 minutes of moderate-intensity physical exercise 7 days a week, or around 30 minutes 5 days a week.
Depending on the class and your personal output, indoor cycling could fall in either the moderate-intensity or vigorous-intensity activity category, which means 30 minutes is actually a great length for your daily workout.
Your calories burned during a 30 minute indoor cycling class will vary based on a variety of factors, including your weight, age, gender, and as mentioned, the intensity of your workout. As a general reference, though, average riders report 250-400 calories burned in one 30 minute class.
Over time, you may notice that as your stamina and endurance increase, and that your 30 minutes of indoor cycling is no longer physically challenging. If that occurs, try bumping up your cycling sessions to 45 or 60 minutes!
Maximizing Your 30 Minute Indoor Cycling Workout
It’s important to focus on the quality, rather than just the quantity, of your workout. So, when taking a 30 minute indoor cycling class, focus on giving your maximum effort from start to finish. Giving your best and challenging yourself to push for the full 30 minutes will ensure optimal results, but do be careful not to overexert yourself to the point of harm or injury. Take rest and water breaks when needed.
Whether it’s for 15, 30, or 60 minutes, indoor cycling is a great way to build your strength, increase your stamina, burn calories, and release those feel-good endorphins.
Schedule an indoor cycling class at YogaFever today!