Try to get at least 2-3 classes per week to keep from starting over each time. It is ok to Spin daily if you listen to your body. And within 30-60 minutes, get in a nice meal with a balance of carbs, protein, and healthy fat. After your workout, you guessed it: hydrate. You might want to eat about 20 grams of healthy carbs 30-90 minutes before a workout (like a banana, or an english muffin with peanut butter), but that’s not for everyone – Cat can’t eat before she works out at all. Make sure you’re hydrating, especially in the 90 minutes pre-workout. Try enough of Cat’s classes, and you’ll know one of her fave phrases is, “Get comfortable being uncomfortable.” Try some interval-style cycling classes that include HIIT and Tabata drills, and remember that you’re stronger than you think, so push it! But don’t get it too warm, and keep a fan on to keep air circulating. In a warmer room, your heart rate will naturally climb. If you need to increase your endurance, try a class like Prime Climb. That doesn’t mean you need to go full-throttle for 60 minutes, but choose your moment to rest wisely. This kills your momentum, and you can lose up to 100 calories burned by breaking. Try HIIT and hill climb classes to push the resistance up. Even on fast flats, you want to have some gear on.

Your butt shouldn’t be bouncing in the saddle. So just how can you get the max burn in your next Spin class? Cat Kom, founder and trainer at Studio SWEAT onDemand, is here with some hot tips. Of course, that depends on things like your effort, height and weight, and your fitness level. In fact, you can burn 500-1,000 calories in a single class. Spinning is one of the best workouts for weight loss, fat burning, and total body toning.

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