A recent statistic showed that indoor cycling is growing year by year and there are many reasons for just that. Many people can’t go outside to go cycling because of various problems and challenges. Thinking about replacing outdoor cycling with indoor spinning, is it worth it actually? In this article, we take a closer look at indoor cycling’s benefits and disadvantages.

Before starting, have a look at some basic terms of indoor cycling.

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What is Indoor Cycling?

Indoor cycling is a form of activity or exercise that is performed on a special stationary cycle in a fitness center or at home.

Strength, weight loss, fitness, intensity, etc are the main focusing point to do indoor cycling. Sometimes it is also called spinning. Actually, it’s a good form of workout at home.

In a spinning class, the instructor leads the class through a series of intervals, including intervals of high and low intensity, simulating a ride through hills and flats. The class may also incorporate upper body strength training using hand weights or other equipment. Indoor cycling can be a high-intensity cardio workout that can help improve cardiovascular endurance, leg strength, and overall fitness. It can also be a low-impact exercise option for people who may have joint issues or injuries that prevent them from participating in high-impact activities such as running.

Types of Indoor cycling

Different types of indoor cycles are found. With that said, there are many different ways to go about performing this sport. The usual types are:

Spinning: Spinning is the main indoor cycling type which is similar to the flywheel. It’s a cult actually.

Exercise Bike: Many types of exercise bikes are found in terms of indoor exercise.

Watt-bike: It is known as the subset of exercise bikes.

Indoor Roller: Indoor roller is a type consisting of three rollers and is performed by setting up with your bike.

Track: Track cycling is a form of sport that is held indoors for tracking and is recognized as an indoor activity.

Indoor Turbo Trainer: Another good form of indoor workout.

Now, let’s go back to the main point of indoor cycling’s benefits and disadvantages.

Indoor Cycling Benefits

Riding at home is not like outdoor cycling for sports purposes or entertainment. A rider performs it to get benefits from that. So let’s ahead to show what benefits one can be achieved from indoor cycling workouts.

1. Health Benefits

The health benefits of indoor cycling can’t be expressed by numbers and these health benefits are the core reason to practice indoor cycling.

First of all, losing weight with a stationary bike is a very effective way. It burns calories depending on your exercise intensity and weight. And after some time, it helps you lose weight.

As stationary riding is a kind of cardio exercise, it can keep your heart healthy and fresh.

The risk of diabetes can be decreased by practicing it.

In terms of strength, the impact of indoor cycling is great. It increases strength, builds muscles, tones the abs, and joint mobility improves. With that said, there are great physical benefits. BMX is also good for strength improvement.

Indoor cycling also improves your mental health. It reduces stress and helps to boost your brain function.

2. Practically

Because of building muscles and fitness, a good workout with stationary riding can be a great practical option. You can continue your workout by yourself. So indoor cycling at home can be very practical for you.

3. Weather-Proof

Cycling outdoors is great. But sometimes bad weather like rain, heat, snow and other storms can stand against your mood and create a problem for going outdoors. As a result, your exercise routine or workout can be hampered. But when you are at home or other fitness centers, then there are no weather issues to worry about for your cycling. So the weather aspect is one of the greatest advantages of indoor cycling.

4. Privately

Privacy is another benefit of indoor cycling. You can set up your bike in your home and start cycling. During cycling, you can do it in the way you prefer, for example, while watching tv or browsing your phone, eating, or anything else. Many people feel embarrassed while cycling outdoors. So for those, cycling and exercise both can be done privately in their places.

A Lady Spinning Alone At Home

5. Time Saver

If you are busy or want to spend less time cycling then indoor cycling is worthwhile. For outdoor cycling, time is lost by preparing yourself by dressing, preparing your bike, and so on. Again, sometimes road traffic can waste your time a lot. So there is also a time factor for outdoor cycling. But indoor cycling is free from preparations which can save valuable time.

6. Less Expensive

Indoor cycling is not as expensive as outdoor cycling. No cycling clothes, cycling gear (helmets, gloves, or others), etc are needed for an outdoor workout. You can do whatever you want. The chance of damage to the cycle is also low. So repair costs are also considerably lower. So indoor cycling can be a money saver compared to outdoor cycling.

7. Easy Maintenance

Maintaining an indoor bike is easy. You don’t need extra effort and focus during an indoor workout. No backpack, no water bottle, no snacks, etc. that you need to carry with you. So indoor biking can be very convenient for this reason.

8. Secure

After all, safety is one of the best benefits options for indoor cycling. No road accidents and no injuries will happen like they can during outdoor cycling. There would be no road-riding fear. You won’t suffer from the loss of hydration. In terms of feeling sick, you can take rest and medicine at home. Again indoors saves you from outside noise and traffic jams. So it is much safer than outdoor cycling.

Indoor Cycling Disadvantages

As with the nature of the world, advantages and disadvantages exist in all things. So don’t be over-excited by only looking at the benefits. Indoor cycling also brings some limitations. Let’s have a look.

1. Health Warning

Since you are indoors, you don’t get vitamin d from the sun. And you know the importance of vitamin d for health.

Doing spinning daily, you may face back pains or lower back injuries.

Quick sweat can occur during indoor riding. So you should think about this.

Indoor cycling mainly works well for the lower body and the upper body is not very active. Again spinning, less weight will be lost compared to outdoor cycling.

For building up muscles and abs, indoors is not recommended. It provides very little exercise.

2. Space Requiring

If you are living in a small home or apartment then the word space seems to be the problem for indoor riding. As most stationary bikes are large in size, you need to have enough space for one.

3. Disturbing sound

Yeah, it’s a kind of disadvantage. The crazy sound of riding or spinning can disturb your family members and sometimes you. A large cycle situated in your room can be an annoying fact. Another side, during your workout other sounds (ring, neighbors, family) would be the reason for your disturbance.

4. Out from Nature

This point seems to be very vital. Cycling is an activity where you enjoy the outdoors and nature. But when you are at home, you miss the beautiful nature and sightseeing. The fresh air won’t blow in your hair. It will seem quite artificial to you. You won’t feel the actual taste of cycling. In other words, you’ll miss the amazing scenery and nature.

A Girl Rides A Cycle Outdoor

5. Feels Like Artificial Riding

Don’t be confused about indoor cycling being artificial. It doesn’t mean plastic or fake things. Here, it indicates that indoor training is a bit far from real-life experience which one can feel outdoors.

No doubt that home spinning has plenty of advantages and the ability to create a positive impact on your body. But things like gravity, terrain, etc., you won’t be able to experience when riding indoors. Even science also proves that there is a difference in effort and result in these two, outdoor and indoor biking. So, in these senses, we can see that missing real-life experience is one of the vital disadvantages there.

6. Boring

Doing the same thing, again and again, you may eventually get bored. In stationary cycling, same spinning, the same workout and it looks like no change actually. You’re in the same place all the time. You can’t go from one place to another place by stationary bike. But outdoors. you can experience many changes every day by taking different routes and experiencing different natures. So, day by day it will become an unattractive and lazy activity for you.

Short Tips to Have a Good Indoor Workout

Indoor workout by cycling is a pro way for health benefits. Let’s take a look at a short cycling tip list about how you can gain the most benefits from indoor cycling:

  • Take your seat in a fixed position straightly.
  • Take a comfortable saddle that can’t hurt you.
  • If possible, set up a handlebar above your seat to get upper body benefits.
  • Fix your pedal’s height in the right position for a smooth and effective experience.
  • Maintain the resistance properly. Notice your speed. Remember more resistances bring more strength and more calories burned.
  • Keep yourself entertained by music or tv show during the workout.
  • Keep practicing for 30 minutes with a break and perform it 3 or 4 times a week.

FAQ About “Indoor Cycling”

What Is the Difference Between Indoor Cycling and Treadmill?

These two types of workouts have few gaps. Treadmill exercise burns more calories and boost-up weight loss more than indoor cycling. But in durability and space-saving, the indoor cycle will stay ahead. lastly, a spinning bike costs a bit less compared to a treadmill.

Is It Safe to Use An Indoor Bike with A Large Weight?

Those bikes have a limit of weight for riding. So first make sure about the capacity of the bike.

Is It Bad to Indoor Cycle Daily?

For hard workouts and quick results it seems to be ok. But daily cycling may cause back injuries.

Does An Exercise Bike Tone Your Bum?

Yes, it works to tone muscles and abs. To tone your bum, you need strict exercises.

For Whom is Indoor cycling most suitable?

Indoor cycling can be a suitable form of exercise for a wide range of people, including those who are just starting to exercise and those who are looking for a high-intensity workout. It can be a good option for people of all fitness levels because the resistance on the stationary bike can be adjusted to suit the individual’s strength and endurance. It can also be a low-impact option for people who may have joint issues or injuries that prevent them from participating in high-impact activities such as running.

Indoor cycling can be especially beneficial for people who are looking to improve their cardiovascular endurance and leg strength. It can also be a good way for people to increase their overall fitness level and burn calories. If you are new to indoor cycling or have any health concerns, it is always a good idea to consult with a healthcare professional before starting a new exercise program.

Does Indoor Cycling Work for Losing Weight?

Yes, indoor cycling can be an effective way to lose weight as part of a well-balanced exercise and diet program. As with any form of exercise, the number of calories you burn during indoor cycling will depend on factors such as your weight, age, gender, and intensity level. However, indoor cycling can be a high-intensity cardiovascular exercise that can help you burn a significant number of calories in a short period of time. According to the Mayo Clinic, a 155-pound person can burn approximately 423 calories in a 45-minute high-intensity indoor cycling class.

To effectively lose weight, it is important to create a calorie deficit by burning more calories than you consume. In addition to indoor cycling, incorporating other forms of physical activity and making healthy dietary choices can help you create a calorie deficit and support weight loss. It is always a good idea to consult with a healthcare professional before starting a weight loss program. They can help you determine an appropriate calorie intake and exercise plan based on your individual needs and goals.

What type of exercise is indoor cycling?

Indoor cycling, also referred to as “spinning,” is a type of high-intensity interval training (HIIT) exercise that is performed on stationary bikes. It is a great form of exercise for those who want to get an intense cardiovascular workout without having to go outdoors.

Indoor cycling is a great way to increase your aerobic capacity, which is your body’s ability to take in, transport and use oxygen. It also helps build strength and endurance. The intensity of your workout can be adjusted to suit your individual fitness level, making it a great option for those who are trying to get in shape. Most indoor cycling classes will include a combination of different exercises and drills, such as sprints, climbs, jumps, and intervals.

Each exercise will work different muscle groups, so you’ll be able to target specific areas of your body. During the class, the instructor will also provide guidance on proper form and technique to ensure you get the most out of your workout. In addition to its physical benefits, indoor cycling is also a great way to clear your mind and relieve stress.

The repetitive motion of the pedals can be very calming and help you to relax. The energetic atmosphere of the class can also help to lift your spirits and make exercising fun. Overall, indoor cycling is a great way to improve your physical health and mental well-being.

It is a great form of exercise for those who want to get a challenging workout without having to go outdoors. With its combination of different exercises and drills, it offers an effective way to target specific muscle groups and build strength and endurance. And with its calming atmosphere and mind-clearing benefits, it is an excellent choice for those who are looking for an enjoyable and effective form of exercise.

Is indoor cycle better than treadmill?

The choice between an indoor cycle and a treadmill really depends on the individual’s goals and preferences. Indoor cycles, also known as spin bikes, are great for intense cardio workouts that focus on lower body endurance and power.

They feature a more upright position than traditional road bikes, and their resistance is adjustable, allowing for a wide range of intensity. They are often used for HIIT (high-intensity interval training) and Tabata training, which are great for burning fat and increasing aerobic capacity.

Treadmills are great for runners, or anyone looking to increase their endurance and cardiovascular fitness. They are designed to simulate running outdoors but in a comfortable, controlled environment. Treadmills also feature adjustable speed and incline settings, allowing you to customize your workout. They are great for weight loss, and they can also be used for interval training. In the end, both indoor cycles and treadmills have their advantages and disadvantages.

It is important to consider your goals and preferences before deciding which is better for you. If you are looking for an intense cardio workout, then an indoor cycle might be a better option. If you are looking to increase your endurance and cardiovascular fitness, then a treadmill might be the better choice. Ultimately, the choice is yours.

How long should you indoor cycle?

Indoor cycling is a great way to get in a good cardiovascular and aerobic workout. The amount of time you should spend cycling indoors depends on your fitness goals, current fitness level, and the intensity of your workout.

For general fitness and weight loss, the American Council on Exercise recommends 30 to 60 minutes of moderate-intensity exercise, such as cycling, at least 3 times a week. If you are looking to build muscle and strength, you may need to increase the intensity and duration of your workouts. If you are just starting to get into cycling, it is important to start slowly.

If you are new to cycling, start with 15-20 minutes of cycling and gradually increase the duration as your fitness level improves. If you are already an experienced cyclist, you can start with 30-45 minutes and work up to 1 hour or longer.

When cycling indoors, it is important to keep the intensity and duration of your workout in mind. If you are just getting started, you may want to start with a lower intensity and shorter duration. As your fitness level improves, you can gradually increase the intensity and duration. It is also important to listen to your body. If you are feeling fatigued or overly sore, it is important to take a break and give your body time to rest and recover.

Overall, the amount of time you should spend cycling indoors depends on your fitness goals, current fitness level, and the intensity of your workout. In general, you should aim for 30-60 minutes of moderate-intensity cycling at least 3 times a week for general fitness and weight loss. You can gradually increase the intensity and duration as your fitness level improves.

What is better indoor cycling or walking?

Both indoor cycling and walking are excellent forms of exercise that can help to improve overall health and fitness. However, which is better depends on the individual’s specific goals. Indoor cycling is a great way to get a high-intensity cardiovascular workout without having to rely on the weather. It is an efficient way to burn calories and improve aerobic fitness.

Additionally, the resistance levels can be adjusted to provide a more challenging workout, making it an effective way to build strength and endurance. Walking is a low-impact exercise that is easy on the joints. It is a great way to get a light to moderate amount of exercise, which can help to improve overall fitness and heart health. It is also a good way to get outside and enjoy the fresh air, which can help to reduce stress and improve mental wellbeing.

Ultimately, the best form of exercise for any individual depends on their fitness goals, as well as their own personal preferences. Indoor cycling is a great way to get an intense workout, while walking is an excellent way to get some light to moderate exercise. Whichever form of exercise you choose, it is important to remember to stay safe and consult with a doctor before beginning any new exercise program.

Is indoor cycling harder than outdoor?

The answer to this question depends on several factors. Indoor cycling can be more intense than outdoor cycling because the environment is more controlled and the resistance is adjustable. When riding indoors, you can set the resistance to a more difficult level than you would on the road, which can make the workout more challenging.

Additionally, indoor cycling can be more intense because you don’t have the same wind resistance that you do when riding outdoors. On the other hand, outdoor cycling can be more difficult than indoor cycling due to terrain, weather conditions, and other variables such as traffic. If you’re riding on hills or through windy areas, this can make the workout more difficult than it would be indoors.

Additionally, outdoor cycling can be more difficult because it’s harder to control the environment and the resistance. Ultimately, it depends on the individual.

Some people might find indoor cycling more challenging, while others might find outdoor cycling more difficult. It’s best to experiment and decide which type of cycling suits you better.

Is indoor cycling good for beginners?

Indoor cycling is an excellent workout for beginners looking to get started with a fitness routine. It is a low-impact, high-intensity form of exercise that helps to build strength, endurance, and cardiovascular health. Unlike outdoor cycling, indoor cycling is done in a controlled environment, which makes it much easier to monitor and track progress.

This makes it ideal for new exercisers, as they are able to track their progress and adjust their workout accordingly. Indoor cycling also has the benefit of being a social activity. Most indoor cycling studios offer classes with an instructor who leads the class and offers motivation and encouragement. This can be especially beneficial for new exercisers who are just starting out and may feel intimidated or overwhelmed.

Indoor cycling is also great for beginners because it requires minimal equipment. All you need is a stationary bike, a pair of cycling shoes, and some comfortable clothes. This makes it a great choice for those who are just starting out and don’t want to invest in expensive equipment. Finally, indoor cycling is a great option for those looking to lose weight. It is a very efficient form of exercise and can help to burn a lot of calories in a short amount of time.

This makes it great for those who are trying to get into shape and lose weight faster. Overall, indoor cycling is a great option for beginners. It offers a low-impact, high-intensity workout that is easy to track and progress with and is also a great way to get in shape and lose weight. It is also a great social activity, and requires minimal equipment, making it an accessible form of exercise for all.

Is an indoor bike a full body workout?

Yes, an indoor bike is a full body workout. An indoor bike exercise can be a great way to improve cardiovascular health, build muscle and joint strength, and burn calories. When using an indoor bike, you are engaging large muscle groups like the legs, back, and core.

By pedaling, you are working the quads, hamstrings, and glutes as well as the arm muscles. When you add resistance to the pedals, you are also engaging the upper body muscles, like the biceps, triceps, and deltoids. Additionally, you can use the handles to add even more resistance and engage the arms and back muscles. An indoor bike can also be a great way to work on core strength.

When pedaling, your core muscles are engaged and help to keep your body balanced and stable. You can also add resistance to the pedals and use the handles to engage the core muscles even more. You can also add abdominal exercises to your routine to help strengthen your core even further. Additionally, an indoor bike can be a great way to burn calories.

Studies have shown that cycling can burn up to 600 calories per hour, depending on the intensity of the workout. Cycling is also a low-impact exercise, meaning that it is easier on the body than running or other high-impact activities, and is therefore less likely to cause injury.

Overall, an indoor bike is a great way to get a full-body workout. It can help to improve cardiovascular health, build muscle and joint strength, and burn calories. It is also a low-impact exercise that is easier on the body than other activities. Therefore, it is a great exercise option for those looking to get a full-body workout.


It is not quite correct to pick one over the other when it comes to indoor vs outdoor cycling. Both are kings in their way. The benefits and disadvantages of indoor cycling just help you to make your pick according to your own preferences. 

Remember, the activity of cycling whether it will be indoor or outdoor never disappoints to improve your health. So keep the confidence ahead of your cycling journey.

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