The Benefits of Indoor Cycling Class: Why You Should Give it a Try

When it comes to burning calories and getting an intense, full-body workout, it's hard to beat an indoor cycling class. This popular form of exercise has been gaining popularity for many reasons. Not only is it a great way to get your heart pumping and burn calories, but it's also an excellent way to improve your strength and endurance. Read on and we'll be breaking down the top benefits of indoor cycling class and why you should consider giving it a try even if you’re new to fitness.

Benefit #1: Low-Impact Cardiovascular Exercise

One of the best things about the indoor cycling class is that it's a low-impact cardiovascular exercise. This means that it's gentle on your joints, making it an ideal exercise for seniors who want to work on their fitness without putting too much pressure on their bodies. In addition, the indoor cycling class helps to build stamina and endurance, making it great for improving your overall fitness levels.

Benefit #2: Enhances Cardiovascular Health

Another incredible benefit of the indoor cycling class is its impact on cardiovascular health. Indoor cycling class can help improve blood circulation, strengthen your heart, and reduce the risk of heart disease. This, in turn, can help improve your overall health and wellbeing.

Benefit #3: Weight Loss

For many people, the primary goal of an indoor cycling class is to help them shed excess pounds and burn body fat. Indoor cycling classes can help you achieve this goal by burning up to 600 calories in a single session. This high-intensity workout also helps to increase your metabolism, which translates to burning more calories even after you've finished your indoor cycling workout. It's better to attend indoor cycling classes 3-6 times per week to see weight loss results.

Benefit #4: Tones Your Muscles

Does indoor cycling class build muscle?

While many people consider indoor cycling to be just a cardio workout, it can help you build muscle, as long as you do it in the right way. The main muscles that indoor cycling workout targets are your quadriceps, hamstrings, glutes, and calves. When you’re cycling, you’re constantly pushing and pulling against the resistance of the exercise bike, which helps to strengthen and tone these muscles over time.
But to really build muscle through indoor cycling class, you need to make sure that you're adding resistance. It can be tempting to keep the resistance low and just focus on speed, but this can actually lead to a loss of muscle mass. By increasing the resistance, you’re challenging your muscles and stimulating growth. Just make sure to give yourself enough time to recover between these high-intensity intervals.
Another way to build muscle through indoor cycling class is by doing strength training exercises off the bike. Many indoor cycling studios offer strength training classes that complement the cardio workout, so you can get a full-body workout that targets both your cardiovascular system and your muscles. These strength training classes often incorporate weights, resistance bands, and bodyweight exercises, so you can build muscle in a variety of ways.

Benefit #5: Great for Bone Health

As we age, our bones can become weaker and more fragile. However, indoor cycling classes can help improve bone health by providing resistance and strength training to the legs, hips, and lower back. This, in turn, can help reduce the risk of osteoporosis and other bone-related diseases.

Benefit #6: Control Over Your Body

Cycling is ideal for those of us who struggle with body image issues. When you're on your bike, you're in control of how fast or slow you go, what terrain you tackle, and how far you ride. This sense of control can have a positive impact on your self-image, making you feel more confident and in charge of your body.

Benefit #7: Reduces Stress

Exercise in general is a great way to reduce stress, and indoor cycling class is no exception. By focusing on pedaling and breathing, you can temporarily escape your worries and clear your mind. Additionally, the physical exertion of cycling can help release tension and improve your mood. This makes indoor cycling class an excellent way to unwind after a long day at work or to start your day on a positive note.

Benefit #8: Boosts Your Confidence

There's nothing quite like the feeling of accomplishment after accomplishing a tough indoor cycling class! Cycling is no exception. One of the most challenging aspects of cycling is pushing yourself beyond what you think you're capable of. By doing this, you may discover that you're capable of more than you ever thought possible. When you finally make it to the top of that hill you've been working on, you'll feel proud and empowered. This sense of accomplishment can transfer to other areas of your life, boosting your confidence and motivation. Every time you get on your bike, you are taking steps toward achieving your goals, which ultimately leads to greater self-esteem.

Benefit #9: Easy to Customize

Another great thing about indoor cycling class is that it's easy to customize according to your fitness level. Whether you're a beginner or an advanced athlete, indoor cycling classes can be tailored to your needs. You can increase or decrease the intensity and resistance of your workout on an exercise bike, making it an excellent way to push yourself to your limits and improve your fitness abilities. Additionally, some exercise bikes for homes are designed with smart auto resistance systems, in which electromagnetic technology automatically adjusts the resistance based on the instructor's cue and sets the perfect intensity for each rider's performance level.
freebeat experienced indoor cycling class instructors

Benefit #10: Socialization

Indoor cycling class is just plain fun! From upbeat music to high-intensity workout, indoor cycling class is a fun and challenging way to improve your fitness levels. Besides, indoor cycling class is also a great way to meet new people and socialize. The indoor cycling classes are led by experienced instructors who can motivate and guide you throughout your session. Whether you're attending a class with friends or making new connections with other fitness enthusiasts, indoor cycling class is an excellent way to connect with like-minded individuals and improve your social life.

Everything I Wish I Knew Before Taking My First Indoor Cycling Class

How long is an indoor cycling class?

Most indoor cycling classes are 45-60 minutes long, but some can be as short as 30 minutes or as long as 90 minutes. The length of the class will depend on the studio and the instructor, but 45-60 minutes is the most common length.

Is indoor cycling a good cardio workout?

Yes, indoor cycling classes are an excellent cardio workout. They get your heart rate up, and because you’re seated, you don’t have to worry about impact on your joints like you would with running. Indoor cycling classes also incorporate resistance training, which is great for building strength.

Exercise bike vs Cycling

Exercise bikes are similar to regular bikes, but they have several differences. Exercise bikes have a quality flywheel that keeps you pedaling smoothly and gives you more resistance options. The handlebars on exercise bikes are also different than regular bikes and are designed to support different hand positions. While outdoor cycling can be a good workout, indoor cycling typically offers a more intense and varied workout, with varied resistance, sprint intervals, and strength-building moves.

Before and after indoor cycling class results

People who participate in indoor cycling classes regularly can expect to see a variety of results, including increased cardiovascular fitness, improved muscle endurance, and lower body fat percentage. Like any workout routine, results will vary based on individual factors like starting fitness level, diet, and consistency.


Indoor cycling classes can be a fantastic way to get a great cardio workout in a fun, group environment. Whether you’re a beginner or a seasoned fitness enthusiast, indoor cycling classes can be tailored to your fitness level, making them accessible for everyone. So, if you’re looking for a new workout routine to try, consider signing up for an indoor cycling class and experience the many benefits for yourself.