How Much Weight Can You Lose Spinning For A Month?

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Written By Kathy Brewer

I am a certified personal trainer, and I take pride in helping people achieve their fitness goals through strength training, cardio, and nutrition. 





Spinning, or indoor cycling, is an excellent workout for people of all fitness levels.

It’s a low-impact cardio workout that increases your heart rate and can burn many calories.

Although, if you are trying to lose serious weight or burn calories, how much weight can you lose within a month?

It goes without saying that you must burn more calories than you take in if you want to lose weight.

And while a spin class is a great way to rev up your metabolism and burn some serious calories, the amount of weight you’ll lose in a month depends on several factors, including how often you spin, the intensity of your workouts, diet, and genetic predisposition.

However, it is possible to lose significant weight by spinning consistently for a month. Here’s a look at how much weight you can expect to lose based on different factors.

Takeaway – On average, 45 minutes of a moderate-intensity spinning class would help you lose about 600 calories depending on your weight, workout intensity, and nutrition intake.

You might lose roughly 2.7 pounds a month by spinning if you take 4 sessions weekly. Increasing your spin workout to 60 minutes could reduce your body fat by about 3.5 pounds monthly.

Weight Loss from Spinning 

Weight Loss from Spinning 

According to fitness experts, to get off 1 Pound of body fat, you need to burn off at least 3,500 calories.

Thus, you need to spin for at least 45 minutes 6 times a week to burn 1 pound of fat each week, which equals 4 pounds in 1 month.

I have summed up how much weight you can expect to lose by doing a month spinning 4, 5, or 6 times a week. 

Body WeightWeight Loss in a month – Spinning 3 times a weekWeight Loss in a month– Spinning 4 times a weekWeight Loss in a month– Spinning 5 times a week
160 lbs (72 kg)1.5 pounds2 pounds2.5 pounds
170 lbs (77 kg)1.8 pounds2.4 pounds3 pounds
180 lbs (82 kg)2.1 pounds2.8 pounds3.5 pounds
190 lbs (86 kg)2.3 pounds3.1 pounds3.8 pounds
200 lbs (91 kg)2.4 pounds3.2 pounds4 pounds
210 lbs (95 kg)2.5 pounds3.4 pounds4.2 pounds
220 lbs (100 kg)2.6 pounds3.5 pounds4.4 pounds
230 lbs (104 kg)2.8 pounds3.7 pounds4.6 pounds
240 lbs (109 kg)2.9 pounds3.9 pounds4.9 pounds
250 lbs (113 kg)3 pounds4 pounds5.1 pounds

There are several factors on which weight loss is dependent – 

  • Your present weight: if you’re obese or overweight, you’ll burn more calories than someone with an average weight
  • Males burn more calories than females based on their biological sex.
  • The calorie burn rate varies depending on the age of the person.
  • Existing metabolic problems: Individuals with endocrine disorders, such as untreated hypothyroidism, burn calories more slowly.
  • How rapidly you can lose weight will depend on your muscle-to-fat ratio.

You can use this information to create a healthy eating plan and an exercise routine to help you reach your goals. Don’t think about losing too much weight too quickly; the best way to lose weight is to do so gradually.

How much should I Spin in a day to lose Weight?

As stated earlier, in order to burn a pound of fat, you need to burn 3500 calories. And if you break this into a calorie deficit of 500 calories per day, you may lose 1 pound in a week. 

Fact – Calorie deficit means you eat and drink fewer calories than you burn. 

Everybody is different; therefore, remember that many distinct factors will affect how quickly you lose weight.

How much should I Spin in a day to lose Weight?

However, if you try the 3,500-calorie method, you’ll probably see some weight loss within a month.

Most people can burn 500 calories when spinning for one hour. With this approach, you’ll need to spin for at least an hour each day for 30 days to lose 5 pounds and twice that amount for 10 pounds.

This might seem tough to do, and it is. Making a calorie deficit with your food is another technique to increase weight reduction while spinning.

You may also like to read:

How many calories can you burn in a 45-minute Spin Class?

A 45-minute moderate-intensity spin class typically results in calorie burns of 400–500. Your entire calorie production will depend on your weight, degree of fitness, intensity, and resistance.

Body WeightLow IntensityModerate IntensityHigh Intensity
150lbs – 170lbs310 calories383 calories575 calories
170lbs – 200lbs338 calories431 calories646 calories
200lbs – 230lbs392 calories499 calories748 calories
230lbs – 250lbs450 calories572 calories858 calories
250lbs and above470 calories599 calories929 calories

By understanding your body type and using the information in the table, you can develop a plan tailored to your unique needs and maximize your chances of success.

How Many Calories Does Spinning Burn In 30-Minutes?

In a 30-minute spin session, you might burn between 300 and 450 calories on average. On the other hand, a 30-minute spin session is brief, allowing you to bike harder and burn more calories overall—nearer to 450.

Body WeightLow IntensityModerate IntensityHigh Intensity
150lbs – 170lbs210 calories270 calories481 calories
170lbs – 200lbs226 calories287 calories513 calories
200lbs – 230lbs261 calories333 calories594 calories
230lbs – 250lbs300 calories382 calories681 calories
250lbs and above375 calories476 calories850 calories

When it comes to burning calories, many people think they can hop on a bike at home and pedal away.

Spinning sessions, on the other hand, are comparatively more intensive than this and can assist you in burning more calories in less time.

This is because the instructor will typically push you harder than you would push yourself and organize intervals designed to maximize your calorie burning.

Therefore, a spinning class can be the best option if you want to maximize the effectiveness of your workout.

Additionally, weight and speed affect how many calories are burned in a spin session. Due to the higher intensity of a spin class, especially in a spin studio, you will burn more calories on a spin bike than on an upright regular exercise bike.

How Much Should You Spin A Week To Lose Weight?

A 45-minute spinning session three times per week will burn about 1800 calories, which translates to a weekly weight loss of about half a pound. This is a manageable and effective strategy for individuals starting or returning to regular exercise.

If your weight loss goals are not reasonable and doable, you will quickly lose motivation.

While spinning can undoubtedly help you lose weight, knowing your limits and pushing yourself just enough to get the most out of this workout is essential.

How Much Should You Spin

To avoid hurting yourself and the discouragement that might result from taking on too much too soon, make a plan first to increase your body’s strength.

Aim for 150 minutes of spinning before putting yourself through a 30-minute spin bike session five days a week. This will increase the endurance of your body!

Can Spinning Burn Belly Fat?

Many people choose to do spinning classes to lose weight and wonder if it is effective for burning belly fat. The simple answer is yes; spinning can help you burn belly fat. 

However, as we have seen, losing weight takes more than just spinning. To target your belly specifically, you must make some dietary changes and add extra exercises to your routine to see results.

You can lose weight all over your body, including your belly, by combining a balanced diet and regular aerobic activities.

You should be aware that no exercise will assist you in losing weight in a specific body part.

You must reduce your overall weight if you want to lose belly fat. However, spinning in your workout can increase your calorie burn, resulting in weight loss and less abdominal fat.

Also, read:

How Much Weight Can You Lose Spinning For A Month?

Suppose you take three sessions of 12 spin classes over a month. Each workout will burn an average of 500 calories, for a monthly total of 6000 calories.

Because 3500 calories burned equals 1 pound of fat lost, spinning for a month will cause you to lose 2 pounds of fat.

If you want to lose more weight than that, you can try these dietary changes:

  • Rid your diet of all processed foods.
  • Consume only fiber, healthy fats, and lean proteins.
  • Trans fats and sugars should be avoided.


How fast can you lose weight spinning?

You can anticipate losing about 4-5 pounds monthly if you cycle for an hour each day, seven days a week. This is based on an hour-long session burning, on average, 500 calories. Each person has a different calorie burn rate when they exercise.

How long does it take to see results from spinning?

You might observe an improvement after a month. Although it takes muscles 6 to 8 weeks to undergo true physiological changes and grow stronger, you may start to observe weight loss with spinning within a month.

Is spinning 3 times a week enough to lose weight?

It depends upon your goals. On average, a spin class would burn about 400 to 600 calories. Spinning is a fantastic cardio exercise that can speed up your metabolism and help you burn calories. And it can help you lose weight if combined with a good diet.


Although our study was small, the results are still encouraging.

We want your feedback. Have you ever tried spinning for weight loss? In a month, how much weight did you lose?

Tell us in the comments section below. And be sure to check out our other posts for more information on how to get fit and healthy.

Stay strong, friends!

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