Spinning can burn up to 2000 kilojoules a session. Get yourself in the saddle and join the revolution.

This cardio superstar is a killer abs sculptor and the quick rotations will make your legs leaner and more toned while building your endurance. Even better is that you can burn up to 2000 kilojoules in 45 minutes, which is the length of most spinning classes. It’s no wonder so many people are flocking to spinning class.

It’s an easy, effective workout that you can comfortably fit into your lunch hour.

Keep in mind that you may need to book a bike in advance at some gyms, so call and check what the procedure is before showing up.

Combat saddle soreness by sitting far back on the seat and wearing padded shorts. As you improve your form and strengthen your core, the discomfort will disappear.

Dress for comfort
You don’t need cycling shoes when you’re starting out. Where comfortable sneakers, and shorts or 3/4 pants, it’s best to keep your ankles and feet clear. Also, tuck your shoelaces insto your shoes to avoid it getting caught in the pedal.

Don’t forget your water bottle and towel – you’re going to need it!

The lingo

First, second and third positions
These phrases refer to hand and body placement. In first–the only seated position–you rest your hands in the middle of the main handlebar. In second position, you lift yourself straight up and out of the saddle, placing your hands on the edges of the handlebar. In third position, your butt is out of the saddle, your spine is elongated and your hands rest lightly on the very ends of the handlebar.

Adding resistance
On the crossbar, there is a small knob that, when you turn it clockwise, adds resistance to the flywheel, making it more difficult to pedal. It’s the weighted flywheel in front that makes spinning such a uniquely tough workout.

Hill climb
Your instructor will tell you to turn your resistance knob until you feel as if you are climbing. Typically instructors use a one to 10 scale, 10 being really tough. You usually tackle hills seated in first or up and out of the saddle in third position.

Sprints/ breakaway
The instructor may instruct you to “breakaway”, this means you need to pedal your little heart out and go as fast as you possibly can. You can do these all-out pedaling intervals in any position. During a standing run–done in second–use your core to hold your body over the tip of the seat to avoid knee strain.