Some people confuse a Spinning cycle with a regular exercise bike, worlds of difference. Even by turning the resistence control knob a little you can change the resistence to hill climbing (low, medium or steep hills) or just about any other on the road condition much more so, in real time, than on a exercise bike. Spinning, in my view, is best done with-in a class unless you are very motivated and can keep the pace up by yourself to the high level that is required. Ideal way to get and hold the MHR (maxium Heart Rate) during training. Interval training, such as the Tabata Protocol, with its intense 20 second interval (usually above the 150%+ of VO2max) and 10 second rest periods between, has proven to be an execellent way to build stamina and burn fat, with Spinning in mind. The VO2max and the anaerobic capacity (oxygen debt & lactic acid buildup give the opportunity to adjust to exercise stress) can reached a very high level in a relative short time. Usually 6 to 8 sets/cycles (max effort-20 seconds...rest period-10 seconds) for a duration of 4 minutes or so, give outstanding results with at least a 3 day a week workout, more may be better.. There are other simular programs that fit into this style of HIIT training (High Intensity Interval Training) giving the fact that endless hours of true running, threadmill work, etc are not that effective when the goal is to lose fat and hold onto (or even increase) the muscular bulk.
Adapting the Tabata Protocol, or other HIIT methods, to weight training can be ideal. A few selected BB/DB movements are execellent for those fat burning/keeping muscle mass goals. And a weight training protocol is quite easy to setup. Good Luck.
