How many calories are burned in spinning?

Spinning is a form of moderate/high intensity aerobic exercise and you probably already know that spinning is one of the most calorie burning machine exercises.  What you may not know exactly is how many calories are burned in a spinning class or training session? and why it is a good exercise to help you burn fat. To lose weight by spinning you need to burn more calories than you consume daily.

One factor on which the answer to this question depends is sex. Men burn more calories than women. This is merely a matter of functionality of the organism. But the body weight of the person also influences. And, of course, the intensity with which you perform the exercise. The more strength and intensity, the more calories burned in spinning.

Between 600 and 800 Calories burned per hour

Given the general question about how many calories are burned in spinning, the answer is that, on average, between 600 and 800 Calories per hour. It is a really high caloric expenditure and difficult to match in such a short time by another sport.

man weighing more than 80 kg and working at a high intensity can greatly exceed 900 Calories burned in an hour.

woman weighing about 65Kg at the same intensity will burn almost 800K calories in an hour.

How many calories do you burn in a spinning class?

To determine how many calories are lost in a spinning class, in addition to the above factors, the duration of the session must be taken into account. Spinning classes usually last 45 minutes.

Again, the answer when calculating how many calories are burned in spinning is variable depending on the factors mentioned. A woman between 60Kg and 70Kg at medium-high intensity can burn 600Kcalories in a 45-minute spinning class. A man between 80kg and 90kg under the same conditions can burn more than 750 Calories.

Therefore, the conclusion about how many calories are burned in spinning in a 45-minute class with medium-high intensity is between 600 and 800 Calories.

How much fat is burned in spinning?

Thanks to the high sweating that is experienced when doing a spinning session, the body eliminates a large amount of toxins. It is common that when you ask yourself how many calories are burned in spinning, you also want to know how much body fat can be burned with this exercise. Spinning is an intense cardiovascular exercise that allows you to move your entire body. This helps to mobilize body fat and speed up metabolism, eliminating localized fat in certain points, especially in the abdomen and buttocks. It also contributes to building muscle. And it makes it easier for the calories burned in spinning to also be fat in a session long enough for it. For example, the 45 minute sessions.

How many? Only with the exercise it is necessary to burn 9000Kcal to burn 1Kg of fat. But exercise is also burned by digestion itself. The calories burned in spinning in an average 45-minute session allows you to burn around 80-100gm of fat per session.  Always keeping in mind that this figure will be higher with more intense work.

Taking into account how many calories are burned in spinning, you will see that it is a perfect exercise to lose weight and burn body fat. 

If you are a beginner in the world of spinning and want to learn more, we recommend you read our article “Spinning Tips for Beginners”

Steps to measure calories burned in spinning

To calculate how many calories are burned in spinning, a function should be made that includes your weight, lung capacity, heart rate and age.

1. Measure your weight

The first step in calculating how many calories are burned in a spinning class is as simple as measuring your weight on an accurate scale. This is the first variable of the function, and once we know it we can go to step 2.

2. Measure the distance traveled

The next step is to train for 12 minutes in spinning, and measure the distance traveled in meters. It is true that many of you wonder the number of calories burned in spinning for 45 minutes since, in general, it is approximately how long classes in gyms last, however, for this equation we will only need what has already been mentioned, the distance traveled during 12 minutes on an indoor bike.

Tip: Some pedometers (distance meters) can be set to “Sprint” or “Run”, they are ways to accurately measure running distance.

3. Measure your VO2 Max

The third step will be to find your VO2 max using a formula commented below, but first:

What is VO2 Max? VO2 Max is a measure of lung capacity used for calorie burn calculations.

So to calculate it you must subtract 505 meters from the distance traveled in 12 minutes, and then divide the resulting number by 49.2 to find your VO2 max.

4. Pedal!

The next step is very simple, just like starting to pedal! In this way, in step number 5 we can calculate your heart rate.

5. Measure your heart rate

Keep pedaling and when you think you’ve reached a comfortable pace, it’s time to measure your heart rate. Your heart rate is measured in beats per minute. Measure your heart rate with an electronic monitor, or simply find your pulse and count the number of times your heart beats in 60 seconds. This second option is more difficult and unless you are a nurse/doctor you will probably fail to count due to lack of practice, so we always recommend using a heart rate monitor to calculate it accurately and easily.

6. Record the session time

The penultimate step, and the last one before calculating the formula, will be to write down how long the training session lasted.

7. Calculate calories burned 

The next and final step is to carry out the calculation of the formula with all the variables to determine the number of calories burned in spinning.

For women calories = (0.0468 x weight) + (0.380 x VO2 Max) + (0.450 x Heart Freq.) + (0.274 x your age) – 59.3954 x Session time / 4.184.

For men calories = (0.179 x weight) + (0.404 x VO2 Max) + (0.634 x Heart Freq.) + (0.271 x your age) – 95.7735 x Session time / 4,184.


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