A spin class is a low-impact, high-intensity workout that takes place inside an indoor cycling studio. It is a group exercise class focused on resistance-based intervals, heart rate training, and sometimes getting a full-body workout. During a spin class, participants pedal along on a stationary bike as the instructor guides them through a visualization of an outdoor workout. The pace and speed vary throughout the workout, sometimes requiring break-neck speed, and other times pedaling happens from a slow, standing position. Spin classes are designed to be as motivational and engaging as they are effective, with high-energy music blasting throughout many classes and an extroverted instructor who helps push participants to their limit.

Spin classes are commonly found at gyms, fitness clubs, and spin studios. Different types of spin classes have started to emerge, such as music-driven spin cycle classes built around today’s top hits, as well as classes that incorporate weightlifting to help attendees get a full-body workout from the bike. Some indoor cycling classes even incorporate the use of hand weights to promote upper-body work.

If you are new to spin classes, there is no need to be intimidated. Everyone has been a beginner at one point or another. You can wear regular gym shoes to most classes, but specialized studios may require cycling/spinning shoes. It is recommended to arrive 10-15 minutes before the class starts to get yourself set up and to bring a towel to wipe any sweat down and plenty of water. It is also important to wear lightweight, breathable sports clothes and comfortable trainers.

Spin classes offer a range of benefits, including building the main muscle groups used for cycling and your cardiovascular system, improving blood flow, increasing stamina, boosting mood, and preventing against chronic issues such as high blood pressure, heart disease, stroke, and diabetes. Spin classes are also a great way to meet new people and stay motivated.