BodyPump vs Spin: Which Burns More Calories for Weight Loss?
If your primary fitness goal is to burn fat and lose weight, you might be torn between two of the most popular studio classes: BodyPump and indoor cycling (spin). Both deliver a sweaty, high-energy session. Both can help you slim down when paired with smart nutrition. But which one actually burns more calories — and which should you choose based on your goals, schedule, and preferences?
This guide compares BodyPump and spin across every factor that matters for fat loss: calorie burn, afterburn, muscle preservation, cardiovascular fitness, injury risk, time commitment, enjoyment, and real-world sustainability. You’ll also find a weekly plan that combines both for maximum results, internal links to helpful tools like our Calorie Calculator, and external resources for deeper reading.
Quick Overview: What Are These Workouts?
BodyPump: A 55-minute, music-driven, barbell-based class created by Les Mills. You’ll perform high repetitions with light-to-moderate loads across tracks for squats, chest, back, triceps, biceps, lunges, shoulders, and core. Think strength endurance + steady calorie burn. (Learn more on the official page: Les Mills BodyPump.)
Spin (Indoor Cycling): A 45–60-minute ride on a stationary bike with intervals (sprints, climbs, tempo). It’s primarily cardiovascular, with big spikes in heart rate and calorie expenditure. (General overview: ACE research on indoor cycling.)
Calorie Burn: Which Class Typically Burns More?
Individual calorie burn varies by body size, fitness level, and effort. Typical class averages reported by program providers and independent testing place BodyPump in the ~400–600 calories range for a 55-minute class, while spin commonly clocks in at ~450–700+ calories for 45–60 minutes.
| Workout | Typical Class Length | Average Calories Burned | Range (effort dependent) |
|---|---|---|---|
| BP | ~55 minutes | 400–600 | 350–650 |
| Spin | 45–60 minutes | 450–700 | 400–800 |
Verdict: Spin often edges BodyPump for pure calorie burn in a single session — especially during classes with aggressive sprint/climb intervals. Over a week of 2–3 classes, that can add up. However, calories are only one piece of the fat-loss puzzle.
Muscle Tone & Metabolism: Why BodyPump Can Shine for Fat Loss
For long-term weight loss, preserving lean muscle is critical: it supports a healthier resting metabolism and a tighter physique as body fat drops. BodyPump’s high-rep resistance format helps you maintain muscle while dieting, improving shape and strength as you lean out. You’ll especially notice toning in the shoulders, arms, legs, and glutes.
Spin builds powerful legs and heart-lung fitness, but it provides limited upper-body resistance. Many riders complement spin with strength work to hold onto muscle during a calorie deficit.
- Choose BodyPump if you want full-body toning while losing fat.
- Add spin if you love high-energy cardio and want to boost weekly calorie burn.
Afterburn (EPOC): Do You Burn More Calories After Class?
Both workouts can elevate post-exercise calorie burn (EPOC). Spin classes with intense intervals drive a strong afterburn. BodyPump also produces EPOC and, importantly, helps preserve muscle — which supports a higher daily energy expenditure over time. The most effective long-term approach for fat loss is typically mixing strength endurance with cardio.
Cardiovascular Fitness: Spin’s Sweet Spot
Spin is a cardio powerhouse. Intervals, tempo work, and long climbs build aerobic and anaerobic capacity quickly. If heart-health metrics and VO2 improvements are your main focus, spin has the edge. BodyPump raises heart rate through continuous sets and transitions, but its primary value is strength endurance and total-body conditioning.
Time, Scheduling, and Consistency
Busy schedule? Spin classes often run 45 minutes (some studios offer 30-minute express rides). BodyPump’s standard is 55 minutes (with occasional 30-minute express formats). The difference is small, so the real decider is enjoyment — you’ll stick with the class you look forward to.
Injury Risk & Safety Tips
- Spin: Low-impact and joint-friendly. Ensure proper bike fit (saddle height, fore-aft, handlebar height) to avoid knee/hip/back discomfort. Maintain a neutral spine and avoid excessive upper-body choreography that compromises form. (Bike-fit basics: Mayo Clinic overview.)
- BodyPump: Start lighter than you think, then progress gradually. Keep a tall chest in squats/lunges, brace the core on presses/rows, and don’t chase load at the expense of form. If something hurts (sharp or joint pain), stop and regress.
Enjoyment & Motivation: The X-Factor
Adherence beats perfection. Spin has a club-like vibe — dark room, driving beat, big sprints. BodyPump brings bright energy, clear structure, and the satisfaction of high-rep sets. Try each class at least twice; pick the one that leaves you thinking, “I can’t wait to do that again.” That’s the one you’ll do consistently, and consistency is where fat loss happens.
Cost & At-Home Options
- Spin: Studio membership or a home bike. Connected platforms add coaching, metrics, and community.
- BodyPump: Studio membership or Les Mills+ streaming. At home, an adjustable barbell set and a small training space (yoga-mat footprint) work well.
On a tight budget? Start with bodyweight circuits and add gear gradually. Our 30-Minute Workouts are great on days you can’t get to class.
Who Should Choose BodyPump?
- You want visible muscle tone while losing fat.
- You prefer structured, full-body training to music.
- You like tracking progress (adding small plates, smoother reps, better form).
Who Should Choose Spin?
- You want the highest calorie burn per session.
- Your joints prefer low-impact cardio.
- You love a high-energy, “party-on-a-bike” atmosphere.
Can You Do Both? (The Best of Both Worlds)
Yes — and it’s often the most effective route for fat loss. Combining strength-endurance (BodyPump) with high-calorie cardio (spin) helps you maintain muscle, amplify weekly energy expenditure, and keep workouts fresh.
Sample Weekly Plan for Fat Loss (BodyPump + Spin)
- Monday: BodyPump
- Tuesday: Light cardio or mobility
- Wednesday: Spin
- Thursday: Rest or yoga
- Friday: BodyPump
- Saturday: Optional spin or outdoor activity
- Sunday: Rest
Pair this plan with a smart calorie deficit tailored to you. Use our Calorie Calculator to set targets and keep your nutrition aligned with your training.
FAQs
Which burns more calories: BodyPump or spin?
Spin generally burns more in a single class, but BodyPump helps preserve lean muscle. For long-term fat loss, both can be excellent — and combining them is powerful.
Is BodyPump good for beginners?
Yes. Start with very light loads (even just the bar) and focus on technique. You’ll progress quickly as your form improves.
Is spin okay for bad knees?
Often yes, because it’s low-impact — but bike setup matters. Get help dialing in saddle height and fore-aft position to stay comfortable.
How many classes per week for weight loss?
2–3 total classes (BodyPump and/or spin), plus light movement on other days, works well for most people. Match your calories to your output.
Practical Tips to Get Leaner, Faster
- Use progressive overload in BodyPump: Tiny plate increases over weeks, or more reps with the same load.
- In spin, own your zones: Give honest efforts on sprints/climbs, recover well between bursts.
- Track non-scale wins: Better form, more energy, looser clothes. Fat loss is more than a single number.
- Dial nutrition: Aim for adequate protein, plenty of fiber, and a sustainable calorie target. Our Meal-Prep Guides can help.
BodyPump vs Spin: Final Verdict
For pure calorie burn, spin usually wins the single-session battle. For muscle preservation and total-body toning while you diet, BodyPump stands out. The real winner for fat loss is the one you’ll do consistently — and, for many people, a mix of both delivers the best results with the least boredom.
Next up, dive deeper into our flagship guide: BodyPump for Weight Loss: Complete Guide, then set your targets with the Calorie Calculator and grab a quick sweat with our 30-Minute Workouts.
Helpful external reads: Les Mills BodyPump, ACE research on indoor cycling, Mayo Clinic: Weight-loss basics.
Medical Reminder: Always consult your doctor or healthcare provider before making major changes to your eating habits, exercise routine, or lifestyle. This article is not a substitute for professional medical advice.
