The first time I tried indoor cycling was at a gym years ago in Brazil. I immediately loved how intense and effective the workouts were. But what really made me fall in love with spinning was the vibe of the classes at my local gym: the lights were turned off, colorful LEDs lit up the room, and music videos played on a big screen in front of us. The energy was contagious — like being at a party, but one that made you sweat buckets and feel amazing afterward.
In this post, I’ll share the benefits I’ve experienced from indoor cycling at home, how much it really costs, free YouTube channels I use, the best apps to track your RPM and progress, and how I integrate it with my Apple Watch for even better results.
And if you’re looking for a complete at-home workout routine beyond cycling, make sure to check out my other article, My Simple Steps: Workout at Home to Lose Weight and Stay Motivated, linked at the end of this post.
How I Got Started with Indoor Cycling
After my second child was born, I decided to buy a spinning bike to exercise at home. It gave me the flexibility I needed as a busy mom. I could hop on the bike early in the morning, during nap times, or even late at night — without worrying about schedules or babysitters.
Even though I bought the bike back then, I didn’t use it consistently. It wasn’t until I moved to a new city and the pandemic hit that I truly started using it. That’s when I discovered a bike subscription program in Brazil — similar to Peloton, but much more affordable. They offered live classes where you could see other participants on screen, and the instructor would interact with everyone. But what really worked for me were the on-demand sessions. I could take classes whenever it fit into my day, and still feel part of a community. That experience changed everything for me.
When I moved to the U.S., I didn’t bring my bike with me. But after gaining weight due to all the changes (new country, stress, food habits), I knew I needed to go back to what worked for me: indoor cycling.
Top Benefits of Indoor Cycling at Home
🕒 1. Time Flexibility
I can work out whenever I have 15–30 minutes, no matter the time of day. As a mom of two, that flexibility is gold.
🌧️ 2. Weather-Proof Training
Texas weather can be unpredictable. With my spin bike inside, I don’t need to worry about heat, rain, or cold.
🔥 3. High Calorie Burn in Less Time
Indoor cycling is one of the most efficient cardio workouts. A 20-minute HIIT session leaves me sweating more than an hour-long walk.
🦵 4. Low Impact, Joint-Friendly
Unlike running, biking is easier on my knees and joints, especially when done with proper form.
🧠 5. Great for Mental Health
Cycling helps me release stress, boost endorphins, and clear my mind — it’s like therapy on a bike.
How Much Does It Cost to Set Up?
You don’t need a $2000 Peloton to start. In fact, my first bike in Brazil was about R$1200 (around $250 USD at the time), and it lasted for years.
In the U.S., I found a great spinning bike on Amazon for under $300. Here’s a breakdown of basic options:
| Item | Price Range |
|---|---|
| Spinning Bike | $200–$600 |
| Mat (to protect floor) | $20–$40 |
| Tablet/phone holder | Included or ~$15 |
| Heart rate monitor (if needed) | $30–$100 |
💡 Tip: Check local marketplaces like Facebook or OfferUp. Many people sell second-hand bikes in great condition.
Best Free YouTube Channels for Indoor Cycling
I don’t use fancy platforms or subscriptions. I get all my workouts for free on YouTube! Here are my top favorites:
🚴♂️ Fagner Trainer
This Brazilian channel is perfect if you’re looking for accessible, effective cycling workouts in Portuguese. Fagner has a great teaching style — calm but encouraging — and his routines are ideal for beginners and intermediate riders. His videos often include motivational messages and realistic expectations, making it easier to stay consistent.
✨ Kaleigh Cohen Cycling
Kaleigh is one of my absolute favorites when it comes to indoor cycling with energy and structure. Her workouts are positive, empowering, and incredibly well-paced, making them great for both beginners and more experienced riders. She often talks you through form, motivation, and mental strength, all while syncing the ride perfectly to the music. Whether you want a 15-minute power ride or a 45-minute endurance session, her channel has it all — and her smile makes every challenge feel more doable.
🎶 Hard EDM Workout
If music is your main source of motivation, this is a gem! This channel doesn’t focus only on cycling — it offers high-intensity workout playlists for different types of cardio and strength training, all set to energetic EDM music. The beat helps you keep the pace, especially during sprints and intervals.
💥 Juan Gomez – Mood Cycling
Juan brings the party vibe into your living room. His classes are filled with colorful lights, music syncing, and high-energy instruction — it’s like being back in a real spin studio. His style is dynamic, fun, and inclusive. You’ll find both short and long rides, HIIT sessions, and themed playlists.
💪 Kirsten Allen
Kirsten’s channel is a great option if you’re looking for clear coaching, minimal equipment, and strong motivation. She often combines indoor cycling with full-body movements and brings a personal, friendly energy to every ride. Her workouts are great for low-impact fat-burning routines.
Best Apps to Track RPM and Progress
To get the best experience with indoor cycling apps — especially if you want to track your RPM (cadence) and heart rate — it’s worth using Bluetooth-compatible sensors. A popular option is the Wahoo Cadence Sensor, which easily connects to most apps via your phone or smartwatch.
Now, here are some of my favorite free apps and platforms you can start using today:
🚴♀️ 1. Wahoo Fitness – Fre
✅ Great for tracking indoor bike workouts
✅ Connects with cadence and heart rate sensors
✅ Simple, data-focused interface
❌ No built-in videos or guided workouts
📱 Available on iOS and Android
🎧 2. CardioCast – Limited Free Plan
✅ Audio-guided classes with music and real instructors
✅ Filter by workout type (endurance, HIIT, intervals)
❌ Requires account creation; most content is paid, but free workouts are offered weekly
📱 Available on iOS and Android
🌍 3. Zwift – 14-Day Free Trial
✅ Ride through virtual worlds with challenges and scenery
✅ Compatible with Bluetooth cadence and speed sensors
✅ Available on phones, tablets, and desktop
❌ Paid after trial; requires sensor to work properly
📱 iOS, Android, Windows, macOS
🔥 4. Peloton App – 30-Day Free Trial
✅ High-quality cycling classes with world-class instructors
✅ Amazing playlists and themed rides
✅ Works with any spin bike
❌ Becomes paid after the free trial ($12.99/month), but Peloton often offers new promos
📱 iOS, Android, Web
Using Apple Watch to Track Indoor Cycling
My Apple Watch has been one of my best fitness investments. It tracks:
- Heart rate zones
- Time
- Calories burned
- Daily progress (rings)
- Workout history
After each spinning session, I love checking my stats to see how I performed compared to the last one. It helps keep me consistent and motivated.
👉 For more detailed insights, check out my full article: Apple Watch for Workouts: How to Track and Improve Your Routine.
I use the built-in “Indoor Cycle” workout on the Fitness app. It’s easy to start, syncs with my iPhone, and gives a full report after the session.
My Weekly Routine With the Bike
I usually ride 2 to 3 times per week, right after my strength training.
Here’s a sample routine:
| Day | Activity |
|---|---|
| Mon | Strength + 20-min HIIT ride |
| Wed | Strength + 15-min recovery ride |
| Fri | Strength + 25-min fat-burn ride |
Sometimes I skip the bike if I’m too sore or tired — and that’s okay. Listening to your body is part of the process.
Comparing My Fitness Experience in Brazil vs the U.S.
In Brazil, my bike was a bit simpler and stayed in a small space on the balcony of our apartment. I used to squeeze in short rides whenever I could. It worked well enough, but space was tight and good equipment wasn’t always easy — or affordable — to find.
Here in the U.S. — especially in Texas, where I live — things are very different. It’s incredibly common to see garages fully equipped with workout machines, weights, benches, and bikes. Fitness equipment is much more accessible here, not just because of lower prices, but because homes generally have more space to dedicate to it.
I find it amazing to have the option of building a personal gym at home. But what I love most is the impact that has on my kids. They grow up seeing their parents move, stretch, sweat, and take care of their bodies. It becomes normal — part of everyday life. And in the end, that’s one of the most powerful ways to teach them: by example.
Final Thoughts
Whether you’re a beginner or just looking to add cardio to your home routine, indoor cycling at home is one of the most practical and effective ways to move your body.
You don’t need expensive subscriptions or equipment. A simple bike, internet connection, and a bit of motivation are all you need.
And the best part? You can start today — no commute, no excuses.
Want to Work Out Your Whole Body at Home?
If you’re interested in strength training at home using dumbbells and resistance bands, make sure to check out my article:
👉 My Simple Steps: Workout at Home to Lose Weight and Stay Motivated
It’s the perfect complement to your cycling sessions — helping you build muscle, stay consistent, and feel amazing from head to toe.
