Peloton Weight Loss: 5 Best Peloton Workouts To Shed Some Pounds

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The enthusiastic fanbase of Peloton users will all agree on one thing: the Peloton classes are awesome.

Peloton may be best known for their killer indoor cycling workouts, but they have massively expanded their range of workout classes over the past several years.

Their classes now include everything from Peloton Tread (treadmill) runs and outdoor runs to yoga, meditation, and strength training workouts

But, what are the best Peloton weight loss workouts? And what is the best way to lose weight with Peloton?

In this article, we’ll discuss how to lose weight with Peloton workouts and the best Peloton workouts for weight loss, covering:

  • Is Peloton Good For Weight Loss?
  • How to Lose Weight With Peloton Workouts
  • The 5 Best Peloton Workouts for Weight Loss

Let’s dive in! 

Best Peloton Weight Loss Classes: Title Image

Is Peloton Good For Weight Loss?

There are many benefits of exercise, but one of the top reasons people are motivated to exercise is for weight loss or weight management.

Although several factors affect whether you gain weight, lose weight, or maintain your weight, the primary focus is the balance between the number of calories you’re consuming relative to the number of calories you are burning in a day. 

When your energy intake equals your total daily energy expenditure, your weight should stay relatively stable. 

When you consume more calories than you burn, you’ll gain weight, and when you burn more calories than you consume, you will lose weight.

A pound of body fat stores about 3,500 calories of energy, so losing one pound of fat requires creating a 3,500-calorie deficit.

Peloton workouts can help you lose weight, as any form of physical activity burns calories. Exercise is one of the four main components of your total daily energy expenditure (TDEE), along with your basal metabolic rate (BMR), lifestyle physical activity, and calories burned through digesting and metabolizing food.

The more calories you burn in your Peloton workouts (or other forms of exercise), the easier it will be to generate a caloric deficit for weight loss.

Additionally, Peloton workouts can help you lose weight if you increase your lean body mass, such as through Peloton Strength workouts or Peloton Indoor Cycling workouts with high resistance. 

Muscle is more metabolically active than adipose (fat) tissue, so increasing your lean body mass can boost your BMR, enabling you to burn more calories per day, even at rest.

A cyclist tries one of the Peloton weight loss classes in her apartment.

How to Lose Weight With Peloton Workouts

Even if you do the most vigorous Peloton workouts every single day (which isn’t actually advisable from a training perspective), you will not lose weight if your diet isn’t in check and you’re consuming more calories than you’re burning in a day.

You can use an online calculator to estimate your BMR and total daily energy expenditure such as this one.

If you want to lose one pound per week, strive to have a daily calorie deficit of 500 calories. You can generate this deficit through your Peloton workouts and/or diet.

Wear a heart rate monitor to estimate the number of calories you burn in a Peloton workout, whether you’re on the Peloton Bike, Peloton Tread, or using your own equipment.

Depending on your weight loss goals and current fitness level, aim to work out 4-6 days per week, doing a variety of Peloton workout classes to provide different stresses to your body and to challenge different metabolic systems and muscle groups.

A woman in black leggings rides her Peloton bike.

The 5 Best Peloton Workouts for Weight Loss

What are the best Peloton classes for weight loss? Here are our picks for some of the best Peloton workouts for weight loss:

#1: Peloton HIIT Workouts

Arguably, the best Peloton classes for weight loss are any high-intensity interval training (HIIT) workouts.

There are Peloton Bike HIIT workouts, Peloton Tread HIIT workouts, Peloton Running (outdoor) HIIT workouts, and more. 

No matter what type of exercise you’re doing, these workouts involve alternating between bursts of vigorous, high-intensity exercise and easy recovery periods.

Due to the high-intensity nature of HIIT workouts, studies have found that HIIT workouts can provide the same health and fitness benefits as moderate-intensity steady-state training in about 40% less time, if not more, making HIIT an extremely efficient type of exercise.

Moreover, the HIIT workouts are the most effective Peloton workouts for weight loss because HIIT can boost your metabolic rate for up to 14 hours after your workout, which means you’ll be burning more calories even at rest.

Some of the challenging Peloton HIIT workouts include any of the bike workouts like HIIT & Hills, Intervals rides, and Peloton tabata rides, and there are Peloton Tread HIIT runs, outdoor hill runs, and intervals.

#2: Peloton Bootcamp Workouts for Weight Loss

The Peloton Bootcamp classes are a particularly great option for supporting weight loss because they involve a lot of high-intensity cardio and strength exercises cycled together in a way that keeps your heart rate elevated throughout the workout.

This boosts the number of calories you burn. 

Although there are no 60-minute strength training classes as of yet, there are 60-minute Bootcamp classes, which usually involve splitting the time between cardio and strength for an hour of an intense total-body workout. 

There are also shorter Bootcamp workouts, which are plenty challenging in their own right! 

Jess & Selena’s Floor Bootcamp is a four-week bootcamp program that includes mostly 30-minute bootcamp classes several days per week. Although it’s intended to be performed with the Peloton Guide, you can also do the Bootcamp workouts without one.

Some of the best Peloton Bike Bootcamp classes for weight loss are 45 Minute Bring the Heat Bootcamp with Cody Rigsby, and 30 Minute Bootcamp: Full Body with Tunde Oyneyin.

Both combine strength and high-intensity cardio in one for an efficient, calorie-torching workout.

A woman tries one of the best Peloton classes for weight loss in her living room.
Credit: Peloton

#3: Peloton Strength Classes for Weight Loss

Peloton strength training classes are among the best Peloton workouts for weight loss and should be a mainstay in your fitness routine if your primary goal is weight loss.

Peloton strength classes, which became a distinct category in their workout offerings in 2019, are strength training classes that range anywhere from five minutes to 45 minutes. 

You can filter the Peloton strength classes by lots of different criteria, including duration, instructor, music, equipment, body regions, and difficulty level. 

There are Peloton strength classes for beginners and advanced athletes, and they are constantly adding more workouts to the streaming library.

The best Peloton Strength classes for weight loss are full-body strength training workouts, such as Total Body Strength With Andy Speer (the original or Version 2.0) or the split routines. 

The current Peloton Split Routines are:

  • Adrian Williams’ Advanced 5 Day Split Strength Program
  • Ben Alldis’ Intermediate 5 Day Split Strength Program
  • Callie Gullickson’s Intermediate 3 Day Split Strength Program
  • Jermaine Johnson’s Intermediate 3 Day Split Strength Program
  • Matty Maggiacomo’s Intermediate 5 Day Split Strength Program
  • Robin Arzon’s Advanced 3 Day Split Strength Program.

Any of these programs, when followed consistently, can help you build muscle mass and lose body fat.

A cyclist in a yellow top rides her Peloton bike.
Credit: Peloton

#4: Endurance Workouts

Endurance cardio workouts are among the best Peloton workouts for weight loss because you will burn a lot of calories since you move your body for upwards of 45-60 minutes or more.

Some of the best Peloton cardio classes for weight loss include the Power Zone Endurance rides, the Marathon Training runs, and the Heart Rate Power Zone Peloton Tread classes.

The longer Climb Rides are also an efficient way to burn a lot of calories while simultaneously strengthening your legs.

The longer your workouts, the higher the energy expenditure, as long as you do not decrease your intensity.

If your goal is weight loss, aim to do 1-2 longer Peloton classes per week (60-90 minutes), as long as you have the fitness level to do so. 

#5: Get Hooked – Peloton Boxing

Boxing is a total-body workout that increases your heart rate and torches quite a few calories, making it a great exercise for weight loss.

Peloton debuted its boxing workouts in the past year. This two-week Peloton Boxing training program teaches you the fundamentals of boxing, with instructors Kendall Toole, Selena Samuela, and Rad Lopez.

A woman rides her Peloton bike in her sunlit flat.

Peloton Weight Loss – Get Stuck In!

Ultimately, Peloton workouts can be a great way to help you burn calories and shed unwanted weight, particularly when coupled with a nutritious, balanced, calorie-controlled diet. 

However, it’s also important to remember that weight loss is only one of the many benefits of exercise, so even if the scale isn’t changing much, don’t think that your workouts are not improving your health! 

Examine your diet and keep going. You’ve got this!

Found this Peloton weight loss guide helpful? Check out more from the experts below!

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With over a decade of experience as a certified personal trainer, two Masters degrees (Exercise Science and Prosthetics and Orthotics), and as a UESCA-certified endurance nutrition and triathlon coach, Amber is as well-qualified as they come when it comes to handling sports science topics for BikeTips. Amber's experience as a triathlon coach demonstrates her broad and deep knowledge of performance cycling.

2 thoughts on “Peloton Weight Loss: 5 Best Peloton Workouts To Shed Some Pounds”

  1. I just finished reading your article on about Peloton and weight loss, and I must say, it was a fascinating read! As someone who is interested in fitness and weight loss, I found your insights and tips regarding Peloton’s potential impact on weight loss to be incredibly informative and motivational.


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