I am a spinning coach. If you want to lose weight 10 kg, first of all, I want to ask you how much kg you are now. If you weigh more than 200 kg, practice for 50 minutes every day. If you are dieting, it is not a problem to lose more than 30 kg. If you are within 150 kg, it is good to be thin 10 kg. There are many essentials in spinning, but none.