Short Duration Warmup Does Not Impact Caloric Expenditure During A Virtual Cycling Class

Time constraints, a barrier to exercise, necessitate shorter workouts. While the ACSM advises a 5-10 min warmup, brief spin classes (<20 min) limit this phase. Therefore, a supplemental warmup (5-min) prior to such classes may enhance exercise efficiency by increasing energy expenditure (kcal) while maintaining the desired short duration session. PURPOSE: To examine the impact of short 5-min warmups on caloric expenditure during a 20-min pre-recorded virtual cycling class. METHODS: In a randomized, counterbalanced design, twelve healthy adults (20 ± 1 years, 6 male, 6 female) completed four lab visits, each 48-96 hours apart. The first visit involved a VO2max test and equipment familiarization. In visits 2-4, participants completed one of three 5-min pre-exercise conditions before a 20-min virtual cycling class: cycling (RIDE), stretching (STRETCH), or seated rest (REST). Participants adjusted cycle power and RPM based on instructor prompts. Metabolic gas, heart rate, and power were continuously measured. Repeated measures ANOVA assessed differences in caloric expenditure, heart rate, and power across pre-exercise conditions, with Bonferroni post-hoc tests for p < 0.05. RESULTS: No difference in kcals were observed during the 20-min cycling session between REST, STRETCH, or RIDE (246.76 ± 60.34, 251.94 ± 68.20 and 253.80 ± 71.07 kcals, respectively; p = 0.45). However, total kcals burned (5-min pre-exercise plus the 20-min cycling session) during RIDE (295.77 ± 80.97) was 16.5% greater than REST (253.85 ± 61.64 kcal, p < 0.05) and 9.43% greater than STRETCH (270.28 ± 73.06 kcal, p < 0.05). Pre-exercise RIDE HR was greater than REST and STRETCH (122 ± 10, 66 ± 10, 84 ± 8 bpm, respectively, p < 0.05). RIDE HR was greater than REST and STRETCH during the first 0-5 min of the cycling session (138 ± 13, 124 ± 8,124 ± 12 bpm, respectively, p < 0.05) with no other differences observed throughout the exercise bout. CONCLUSIONS: Total kcals burned during a 20-min virtual cycling class were independent of the pre-exercise conditions, likely due to adherence to instructor commands. The addition of a 5-min pre-exercise warmup ride did increase total caloric expenditure by 16.50% compared to REST and 9.43% compared to STRETCH. Virtual cycling classes provide consistent exercise outcomes regardless of a brief 5-min warmup.