← Back to library
Last updated March 2, 2026
Media unavailable
cardio
Spinning
Pedal on a stationary spin bike at varying intensities. Provides high-output cardiovascular training with minimal joint impact.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- Very High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quadsglutes (max)hamstringscalves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
no equipment
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the seat height so your knee has a slight bend at the bottom of the stroke.
- Set the handlebar height level with or slightly above the seat.
- Secure your feet in the pedal cages or clip in with cycling shoes.
- Step 2Execution
- Start with a 5-minute warm-up at low resistance and moderate cadence.
- Increase resistance to simulate hill climbs or sprint intervals.
- Maintain a smooth, circular pedal stroke — push down and pull up.
- Keep your upper body relaxed with a light grip on the handlebars.
- Step 3Cool Down
- Reduce resistance gradually over the final 3-5 minutes.
- Slow your cadence and let your heart rate come down.
- Stretch your quads, hamstrings, and hip flexors after dismounting.