Feel the Burn with Rowing and Spinning for a Leaner Stronger You

How to Burn Optimal Calories With a Spinning® Bike and a Rower

Have you ever thought you could burn 1000 calories in an hour? Sounds impossible, right? But it is not. You can. And the secret is to combine the right cardiovascular exercises. If you pick two modes of cardio that use major muscle groups, you can achieve that 1000 calorie burn.

One mode of cardio is spinning®/indoor cycling.  In a 40 minute spinning®/indoor cycling class, you can burn 400-600 calories.  During class, you are working your quadriceps, hamstrings, hip flexors and extensors and core. This is the whole lower half of your body. Keep your resistance at a 6 out of 10 or 60% during most of the 40 minutes. With this resistance you will always be on a hill even if you are sprinting or jogging.

The second mode of cardio is rowing. Rowing engages your legs, core, and entire upper body. Keep your resistance or setting between a 5 and 6 (for the BODYCRAFT rower models) or about 85% max resistance. You want to make sure you are using your legs while you are rowing. Push with your feet allowing your heels to come up as you push back. Rowing is 60-70% legs and 30-40% upper body. You will burn on average 400 calories in 20-30 minutes. Adding some weights intermediately and abdominal exercises every 5 minutes will increase your calorie burn.

You can format your routine by alternating spinning® and rowing. The more creative you are, the higher the chances of a 1000 calorie burn.

 

Written by Fitness Blogger, CPT, and Certified Mad Dogg Spinning® Instructor Michele Cannell

Read more of Michele’s work at her site fitgirl.us!

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