The "rake" in those formats are called tournament fee, it is usually between 5% and 12% of the buy-in, depending on the game and how fast the format is. Usually the slower formats have bigger tourney fee because there is more edge to be had. If you open any Lobby of those games, you will see for example "$0.88 + $0.12".
I have to mention what is ICM - Independent Chip Model. That is how we call the value of your stack in any tournament game (SNGs and Spins too). Basically, your starting stack of let's say 1500 chips costs just about the same as the buy-in. But... doubling your stack doesn't double the value of your stack. You can think of it like a small part of that value is destributed evenly between the other players that didn't risk anything but are 1 player closer to reaching the money. Usually the strategy at the beginning of tournaments and somewhat in SNGs is around the same as it would be in a cash game, but the closer you get to the money, the more surviving becomes important rather than winning more chips. Close to the money, it is better to go all in in order to make other players fold a lot instead of calling a player that is already all in and for sure be put to risk. I hope that explanation made some sense, you can read a ton more about this, just wanted to mention this because I will be using that ICM term next.
Here are some ROI (return on investment) for those formats that you can aim for (those are pure net winnings after you've calculated the paid fee):
Spin n Go - 2% - 5% ROI. They are really fast, usually end in 10-15 minutes. It is a swingy format because you can hit big multipliers and win big => huge ROI, or you can hit a series of very low multipliers and/or not even win those because the format is hyper-turbo and you start with 25bb => not a ton of edge to be had. The fee in those is 8%. Usually spins are winner-take-all, so there is no ICM in them. You simply have to play to make the most chips per game. To beat the games, you need around 60-70 chips/game. The 25cent and $1 games can be beaten for 90-100 chips/game.
What's good about Spins is that there are so many bad players playing them, that even with such small stacks you can have a big edge on them. The counterpart - what if you happen to play against a rare very good opponent. Well, if you are good too, he can't really have that big of an edge on you, because of the short stack sizes.
Sit and Go - 5% - 8% ROI. The rake is 12% or even more. There is ICM in those. Basically, you have to play tight and risk very little in order hit big and stack bad opponents at the beginning. You shouldn't risk your whole stack if you don't have a huge hand. Later, when the blinds go up and people start dropping out, you will have to start stealing and often going all in. But the all in strategy is really complicated - every ICM spot is so much different than the others. There are softwares that can help you learn and I think you can't really go up the limits without using such tool. To begin with - you can use the free ICM trainer from PokerStrategy. It's quite good to begin with for free. ICM is the most important thing in SNGs. Which brings me to why I don't like them that much - there can be players that know each other and play softly against each other by not trying to knock each other, but focus on you. That is what we call collusion.
Multi-table Sit and Go - 10% - 20% ROI. The rake in those is 10%. They play just like a big tournaments, but of course are way faster to finish. In the 45mans the ICM is around the final table, in the 180, it is around 20-30 players left. Before that you can focus on winning chips, but around the money you have to focus on cashing and stealing chips from others that focus on cashing too.
Big tournaments - 30% - 100% ROI. The rake is 12%. That 12% seems like nothing compared to the ROI doesnt it? ♦
Usually big tournaments have big guarantee price pools, which means the top 3 places get big prices. That attracts the weakest opponents and that's why you can have such big ROIs. Also, sometimes even not so weak player gets tired of playing or simply has to go, so he will punt his stack away or simply just sitout and get blinded out. If you've started beating the multi-table SNGs, you will have no problem beating big tournaments as well.
I think it will be best for you to start with the 25 cent 45mans after work. The 50 cent ones are better considering how fast they are, but you need $50 or maybe even more to play them without a big risk of busting your bankroll.
Go on sharkscope com and check on Leaderboards the best players in every game and buy-in and you can check their graphs etc. You have 5 free searches per day.
Also, I highly recommend listening to this podcast - those are the 2 biggest names in online tournament poker. At least the 15-22 minute part: