If you’re looking for a high-energy workout that’s both fun and effective, Indoor cycling classes might be the perfect move for you!

There is a great sense of community in our Southwark Leisure indoor cycling classes that offer numerous health benefits and cater to various fitness levels. Here’s why you should consider giving Indoor cycling a try and who can benefit from these classes.

What is Indoor Cycling?

Indoor cycling, involves riding a stationary bike in a class setting, usually led by a motivating instructor. These classes often feature high-energy music, various cycling techniques, and a mix of energy systems through endurance, and interval training.

Six benefits of Indoor Cycling Classes

1. Cardiovascular health

Indoor cycling is an excellent cardio workout. The high-intensity intervals help improve heart health, increase lung capacity, and boost overall cardiovascular endurance.

2. Calorie burning and weight loss

A single Indoor class can burn anywhere from 400 to 600 calories, making it an effective workout for weight loss and fat burning. The combination of high-intensity intervals and sustained efforts keeps your metabolism elevated, even after the class ends, contributing to more calories burned throughout the day.

3. Low-Impact exercise

Unlike running or other high-impact cardio activities, Indoor cycling is gentle on your joints. The smooth, controlled movements minimise the risk of injury while still providing an intense workout. If you suffer with joint issues or you’re recovering from certain injuries this could be a great class for you.

4. Improved muscle tone

Indoor cycling primarily targets your lower body, including the quadriceps, hamstrings, glutes, and calves. Regular classes can help tone and strengthen these muscles, leading to improved muscle definition and endurance. Some classes also incorporate upper body exercises for a full-body workout.

5. Mental health benefits

The combination of physical exertion, rhythmic pedalling, and energetic music can significantly boost your mood. Indoor cycling releases endorphins, the body’s natural feel-good hormones, which help reduce stress, anxiety, and symptoms of depression. The sense of achievement after completing a challenging class can also enhance your mental well-being.

6. Motivation and community

Indoor classes are often characterised by their vibrant, community-focused atmosphere. The energy of a group setting, coupled with the encouragement from instructors and fellow participants, can provide a significant motivational boost. This sense of camaraderie can help you stay committed to your fitness goals.

Who is Indoor Cycling Suitable For?

Beginners: Indoor cycling is highly adaptable, making it suitable for beginners. Instructors can provide modifications for different fitness levels, allowing newcomers to build their endurance and strength gradually.

Athletes and fitness enthusiasts: For those already engaged in regular exercise, Indoor classes offer a new challenge. The high-intensity intervals can improve athletic performance, increase stamina, and provide a change of pace from regular workouts.

Individuals with joint issues: Because Indoor cycling is a low-impact activity, it is ideal for individuals with joint problems or those recovering from lower-body injuries. The controlled movements help build strength without placing undue stress on the joints.

Weight loss seekers: Indoor classes are an excellent option for those looking to lose weight. The high-calorie burn and metabolic boost make it an effective part of a weight loss regime.

Busy professionals: With classes typically lasting 30 to 60 minutes, Indoor cycling is perfect for those on a tight schedule. It offers a comprehensive workout in a relatively short amount of time.

Conclusion

Indoor cycling classes provide a dynamic, engaging workout that benefits both your physical and mental health. Whether you’re a fitness newbie or a seasoned athlete, there’s a place for you in an indoor class. With its cardiovascular benefits, calorie-burning potential, and supportive community, Indoor cycling is a workout worth trying. Step into a class, pedal to the beat, and experience the transformative power of Indoor cycling for yourself.

Come and get involved in our free programme of activities in support of Men’s Health Week. You can check your vital health stats, book free activity sessions and workshops and access free resources including a weight loss programme and smoking cessation.

Take some time this week to check in with yourself and observe what’s happening in your body and mind. Encourage your friends and family to do the same. This simple act can make a significant difference in your life or someone else’s.

>> Book free activities

Select a centre and choose “Men’s health week” to view activities. Spaces are limited.

Activity Programme

Monday 15 June

Gym Floor Circuit – 9am at Dulwich Leisure Centre gym

Full body workout using a series of exercise stations to improve strength, cardiovascular fitness and endurance. 

EGYM introduction – 10:45 am to 11:15am at Peckham Pulse Leisure Centre gym.

Learn how to use the EGYM smart fitness system that uses connected equipment and personalised training technology – great for building confidence in the gym and for increasing strength.

Calisthenics session – 12:30pm to 1pm at Peckham Pulse Leisure Centre gym.

Bodyweight training session that builds strength, flexibility, and endurance using exercises like push-ups, squats, and pull-ups.

Kettlebell workout – 6:15pm to  6:45pm at Peckham Pulse Leisure Centre gym.

Dynamic strength and conditioning workout that uses weighted kettlebells to improve power, endurance, and total-body fitness.

Men only swim – 9pm to 9:45pm at Canada Water Leisure Centre.

Tuesday 16 June

Hatha yoga – 9am to 10am in the Mind and Body Studio at Peckham Pulse Leisure Centre.

Join this gentle, slower-paced yoga practice that focuses on basic postures, breathing techniques, and relaxation to improve flexibility and balance.

Ashtanga yoga – 10am to 11am in the Mind and Body Studio at Peckham Pulse Leisure Centre. 

A structured, physically challenging yoga practice that follows a set sequence of postures linked with breath to build strength, flexibility, and focus.

Beginners Pull Up Workshop – 11:30am in the gym floor at The Castle Leisure Centre.

Improve your pull-up strength and technique. Learn proper form, grip and progressions.

Men’s only swim session – 1:30pm to 3pm at Canada Water Leisure Centre.

How to Lift Weights Workshop – 5:30pm in the gym at Dulwich Leisure Centre.

Beginner friendly workshop teaches the fundamentals of safe and effective weightlifting. Learn proper lifting techniques, body positioning and breathing methods. Suitable for all fitness levels.

Thursday 18 June

Box 12 session – 7:30am to 8:15am at Dulwich Leisure Centre. 

35-minute workout featuring 12 rounds of boxing and functional training. It builds fitness, coordination, and endurance while supporting mental wellbeing by reducing stress and improving focus.

HIIT circuit – 6pm to 6:30pm in the gym at Peckham Pulse Leisure Centre.

High-intensity workout that alternates short bursts of intense exercise with brief recovery periods to boost fitness and burn calories quickly.

Friday 19 June

Men Only Running Club at Surrey Docks Fitness and Watersports Centre – 7am to 8am. Run around Greenland Dock.

Join us for one lap or two. Each lap is a distance of 2.8km.

EGYM Circuit 8am to 8:45am in the EGYM Studio at Peckham Pulse Leisure Centre.

A guided, full-body workout using smart machines that automatically adjust resistance to provide a safe, efficient, and personalized training experience.

Stretch and Mobility – 9am to 9:30am at Peckham Pulse Leisure Centre gym.

This session combines guided stretching and controlled mobility work to support recovery, enhance range of motion, and promote overall wellbeing.

Beginners Weightlifting Class – 12pm in the gym at The Castle Leisure Centre.

Learn the fundamentals of strength training, including proper technique, safe lifting habits, and key compound movements.

Beginners Yoga Class – 5:30pm in Studio 3 at The Castle Leisure Centre.

Men only swim session – 9pm to 9:45pm at Canada Water Leisure Centre. 

Beginners Yoga – 1:30pm to 2:15pm at Canada Water Leisure Centre. 

Gym floor class at Camberwell Leisure Centre

Sound bath session – 8.15am to 9:15am in the Mind and body studio at Camberwell Leisure Centre.

Saturday 20 June

Men only flexibility and stretching after lifting workshop at Surrey Docks Fitness and Watersports Centre at 1:15pm to 2:15pm. 

Learn how to stretch your body properly after your gym workout.

Sunday 21 June

Core Class – 10am to 10:30am in the gym at Peckham Pulse Leisure Centre. 

>> Book activities

Select a centre and choose “Men’s health week” to view activities. Spaces are limited.

Health checks and programmes

Quick self-service health checks

If you’re short on time you can check your vital health stats in just five minutes with our self -service health kiosks at Canada Water Leisure Centre,  Peckham Pulse Leisure Centre, The Castle Leisure Centre. They are free to use and are located in the foyers.

30 minute health check

Meet with one of our health and fitness experts to check your vital health stats and help you understand what they mean. Includes heart rate, blood pressure, height and body mass index (BMI) available at Peckham Pulse Leisure Centre 

30 minute body composition analysis

Check out what your body is made of including body fat percentage, muscle mass, visceral fat, bone density and more. Our health and fitness expert will help you understand what your measurements mean and advise how you can make changes. Available at Peckham Pulse Leisure Centre 

Book at reception or call the leisure centre on 0207 525 0486.

Free weight loss 12-week programme for men

We run a weight loss programme for men of over 45 who either live in or are registered with a GP in Southwark. Over 90% of men who take part lose weight, get more active, reduce stress and improve their mood.

>> Lose weight with free help: find out if you’re eligible today

Get a free health and wellbeing MOT

Get blood pressure and healthy weight checks at a free event. You can also get advice on diabetes, cancer screening, smoking, alcohol, mental health, and more.

>> Find an event near you

Get help to stop smoking

The Southwark Stop Smoking Service provides 12 weeks of free, confidential one-to-one stop-smoking support which is available in-person or via the telephone service.

>> sign up today

Walk and talk groups for mental health

Join The Proper Blokes Club for weekly walks along the south side of the Thames path on Thursdays at 6:30pm and Sunday mornings at 8:30am. Enjoy great views of the river to help you clear your mind and meet a great community.

>> Join the next walk