Spinning for Single Parents: A 20-Minute Home Ride

There is a reason so many solo parents end up looking at exercise bikes at 11pm. You cannot leave the house, the kids are finally asleep, and you want something that gets your heart going without waking anyone. So is spinning for single parents a good idea? In my experience, often yes, with a few honest caveats. This post covers whether indoor cycling suits your life, how to set a bike up properly, and a 20-minute home ride you can do tonight.

Is spinning for single parents worth it?

Here is my honest list.

The good:

• You never have to leave the house. No babysitter, no travel, no weather.
• It is low impact. No jumping, so it is kind to knees and the pelvic floor compared with running or jumping workouts.
• It is fairly quiet. Magnetic resistance bikes in particular hum rather than clatter, so it is a good fit for flats and late evenings.
• Short sessions work. 20 minutes of proper effort counts towards the NHS physical activity guidelines for adults.

The less good:

• It does not build much upper body or bone strength. Cycling is great for your heart, but you still need strength work twice a week.
• It costs money upfront. A decent second-hand bike is fine. You do not need a subscription screen.
• Flywheels and small fingers do not mix. More on that below.

Choosing a bike on a budget

Look for a spin-style bike with a weighted flywheel, adjustable seat and handlebars (up, down, forwards and back), and either friction or magnetic resistance. Magnetic is quieter and needs less maintenance. Check the maximum user weight and that the frame does not wobble when you stand up on the pedals. Second-hand marketplaces are full of bikes bought in January and barely used by March.

How to set up the bike properly

A badly set-up bike is the main reason people get sore knees or a sore back. Spend five minutes on this once and note down your settings.

1. Seat height. Stand beside the bike. The seat should be roughly level with your hip bone. Sitting on it, with the pedal at the very bottom, your knee should have a slight bend, not locked straight and not deeply bent.
2. Seat forward or back. With the pedals level (at 3 and 9 o’clock), your front knee should sit roughly above the pedal.
3. Handlebar height. As a beginner, set them level with the seat or a bit higher. Lower bars feel “pro” but load your lower back.
4. Feet. Put the ball of your foot over the pedal and tighten the cage or straps so your foot cannot slip.

Keeping kids safe around the bike

• Never ride while a toddler is loose in the room. Fingers and a spinning flywheel are a nasty combination, and some flywheels keep turning after you stop pedalling.
• When you finish, turn the resistance right up so the pedals are hard to move.
• If possible, keep the bike in a room the kids do not play in, or against a wall with the flywheel side facing in.

A 20-minute home ride for after bedtime

Use a 1 to 10 effort scale, where 1 is barely moving and 10 is flat out. Most of this ride sits between 4 and 7. You do not need to go all out to get fitter.

• 0 to 4 minutes: warm-up. Light resistance, easy pace, effort 3 to 4. Roll your shoulders and relax your grip.
• 4 to 8 minutes: steady climb. Add resistance every minute so it feels like a gentle hill. Effort 5 to 6, still seated.
• 8 to 14 minutes: 6 x 1-minute intervals. 30 seconds faster at effort 7, then 30 seconds easy at effort 4. Stay seated if you are new.
• 14 to 17 minutes: heavy grind. Turn the resistance up so you are pedalling slowly and strongly. Effort 6. Think “push the floor away”.
• 17 to 20 minutes: cool-down. Light resistance, slow pedalling, breathe out long.

Finish with two minutes of stretches for your hips and quads off the bike. If you want a gentler starting point, do this ride twice a week for two weeks before adding a third.

Standing climbs: a progression, not a starting point

Standing out of the saddle looks fun in classes, but it takes leg strength and control. Only try it once you are comfortable seated, with plenty of resistance (never stand on a light resistance, as the pedals can run away from you). Start with 15 seconds standing and sit back down. Stop if your knees or back hurt.

Where a bootcamp class fits

Spinning gives you the cardio. What it does not give you is strength in your upper body, back and core, or the kind of all-round fitness you need to lift kids, shopping and car seats. That is what my classes are for. We do squats, rows, presses, carries and core work in small groups, every exercise with an easier and harder option. A lot of parents ride at home twice in the week and come to one class. I compared the two in more detail in bootcamp vs spin class, and if you prefer a more upright, simpler machine, read my post on the exercise bike for single parents. For the bigger picture, my hub on single parent fitness has plenty more.

FAQs

Is spinning good for losing belly fat?

No single exercise targets belly fat. Regular cycling can be part of an active routine alongside strength training, good sleep and sensible eating, which together help you feel fitter and manage your weight over time.

How often should a beginner do spinning?

Two or three 20 to 30 minute rides a week is plenty to start, with at least one rest day between harder rides.

Why does my bum hurt on the spin bike?

Very common for the first few rides. Check your seat height, wear padded cycling shorts or a gel seat cover, and it usually eases within a couple of weeks.

Is spinning safe after having a baby?

Once you have had your postnatal check with your GP (usually around 6 to 8 weeks) and been cleared, gentle cycling is often a good way back in. Build up slowly. The NHS page on keeping fit and healthy with a baby has more.

Book your first class

Want strength to go with your rides? SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, with the timetable sent when you book. Book your £15 class here or call or WhatsApp me on 07301 512215. If you live up the hill and want 1-1 help, here is how I work as a personal trainer in Highgate.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.