Burn Calories and Have Fun – A great cardio workout from the beginner to advanced features a 45-60 minute workout that students will sprint,

run, climb, and jump all in the same ride to great motivating music. Benefits are great core strength, upper and lower body muscular endurance and improved cardio fitness. Each one hour class you will burn approximately 700 calories and ride about 10 to 15 miles

A typical class involves a single instructor at the front of the class who leads the participants through routines that are designed to simulate terrain and situations similar to riding a bike outdoors. Some of the movements and positions include hill climbs, sprints and interval training. A well-trained instructor uses music, motivation,  visualization and enthusiastic coaching to lead students through a ride that best suits their fitness level and goals. Most instructors will lead what is called an interval ride, this is where students will sprint, run, climb, and jump all in the same ride but there will not be definable pattern to the exercises.

Besides burning between 400-500 kcal in 40 minutes, indoor cycling also strengthens the muscles of the lower body. It tones the quadriceps and hamstrings, along with working the back and hips. It can be difficult to stay at the moderate level in a class that is geared towards more intensity.