8 Legit Reasons Why You Should Finally Try an Indoor Cycling Class (2024)

There are a number of reasons you might be reluctant to join a Spin class, like fearing it won’t match up to riding outside or intimidation over being in a dark room with a bunch of strangers. But, the physical and mental benefits of spin class are very similar to those gain from riding outdoors.

To start, many studios and gyms offer a variety of classes—some as short as 20 minutes or as long as 90 minutes—so you’re always able to fit a workout into your schedule. If you don’t have a gym membership, or would rather stay at home, you can also opt for at-home bikes, which stream classes from the likes of Peloton or iFit, directly into your living room. Bonus: Peloton’s beginner-friendly classes, for example, teach participants correct form and technique.

Plus, the work you do in a class—whether that’s at home or in a gym—complements your on-the-road training, according to Peloton instructor Jess King. “It’s an opportunity for you to play around with your training—there’s something for you to hear, learn, and experience that you can take with you back on the road. So why not dip into both worlds?” she says.

Below are eight more benefits of Spin class, and why you should absolutely take that one you’ve been curious about.

The 8 Benefits of Spin Class

1. Everyone Can Participate

Indoor cycling is one of those things that seems a bit intimidating if you’ve never done it before. But as long as you have access to a gym or a bike, you can take classes that range from beginner to expert, King says, each of which helps build the main muscle groups used for cycling and your cardiovascular system.

“We have this unique opportunity to create something for everyone,” King says.

And if you’ve already got the stamina to climb hills and ride long outside, you’re that much more ready to conquer a Spin class. Both studios and at-home options offer longer, more advanced classes, as well.

2. It’s Low Impact

Indoor cycling won’t beat up your joints like other forms of cardio, such as running. Charlee Atkins, C.S.C.S., former master instructor at SoulCycle and founder of Le Sweat tells Bicycling, “it’s great for people who are coming back from an injury,” because your hips, knees, and ankles won’t take all the impact.

This makes it a great choice for those who aren’t yet functioning at 100 percent after getting hurt, older adults looking for a way to stay active without putting extra pressure on their joints, or those who suffer from arthritis.

3. It helps Improve Cardiovascular Fitness and Muscular Strength

Not only does a Spin class benefit your muscles—everything from your legs to your core—but it’s also a great cardiovascular workout, which improves your blood flow, increases your stamina, boosts your mood, and prevents against chronic issues such as high blood pressure, heart disease, stroke, and diabetes, according to Mayo Clinic.

And because of this intense cardio workout, you’ll burn a ton of calories, too. While King says the average is about 400 to 600 calories per class, she’s seen some riders burn more if they’re going particularly hard and long.

4. It's a Huge Time-Saver

Riding outside can take a couple of hours to complete, and most people don’t have that kind of time during the week. So taking an indoor cycling class either at home, at a gym, or in a studio is a great option for when your schedule is packed, and you only have an hour or less to work out.

But don’t worry—exercising for a shorter amount of time doesn’t mean you aren’t reaping the same benefits as a longer workout. Many classes feature high-intensity intervals, which help you build increased cardiovascular and muscular fitness in less time than a longer but steady-state ride out on the road.

5. It Keeps You Motivated

When you take an indoor cycling class, everyone from the instructor to the other participants are there to encourage and support you. “Everyone is rooting for you—you’re not alone in this experience,” King says. “We’re using the bike as the medium for that connection and energy.”

To which Atkins agrees. “[Everyone] is very supportive—they hold each other accountable and celebrate each other’s wins and losses,” she says. “They oftentimes can become an ‘extended family’ of sorts.”

It can be really tough to be out on your bike alone, struggling to finish a particularly challenging ride. Sometimes your first instinct might be to give up. But when there are other people around you, it makes you want to keep going and prove you can finish what you started. That’s exactly what taking a Spin class does. And that mindset can and will benefit you on the road, too.

If you’ve already found a great community of riders outdoors, indoor classes offer the same camaraderie and accountability, just in a different setting.

6. You Get to Experience Something New

It goes without saying that taking a Spin class is not the same as riding outside. While you can still experience similar terrain (the resistance of hills, for example), King says in-studio and virtual Spin classes can feel more like a party than a workout.

“There’s music from all different decades—from classic rock to EDM—and we use interval training, Tabata training, and heart rate training, so it’s still a great workout,” she says about Peloton. (Competitors offer a similar experience.)

A lot of times when you’re out on the road, it’s just you and the voice that’s in your head. That can be a good thing when you want to escape to nature and clear your mind, but it can be a bad thing when the voice is telling you to turn home. Being in a class setting changes things up—especially when you have the motivation of an instructor cheering you on. (Because let’s be real, there are times when you just really don’t want to do that interval workout on your own.)

“Spin gives you a new perspective on how to ride, breathe, and think about your body,” King says.

7. You Can Make Spin Class Your Own

Out on the roads, you can’t lower the grade of a mountain if you’re not up for climbing it that day. But the beauty of a Spin class is that you can customize it to your own needs. The instructor is there to guide you, but you can always modify the workout.

For example, you can also go slower if you need to—you don’t have to worry about getting dropped. And if the class motivates you to push yourself even harder, maybe try racing your friend next to you.

Everyone in class is there to work out to the best of their ability while enjoying the motivational vibes of the group. So whatever you’re feeling, go ahead and do your thing.

8. Your Bike Gets a Break

Switching it up with some Spin classes will also give your bike a break from the elements, not just your body. Rain, dirt, and snow will take their toll on your components over time. Replacing just some of your workouts with Spin classes will give you the opportunity to buy and install new parts, or time to take your bike into the shop for a tuneup.