15 Best Peloton Classes For Weight Loss (Explained)


I use peloton excessively for myself and my online clients because I don’t always have the opportunity to shoot a tutorial video with exercises.

This means I had to go through hundreds of peloton app workouts to be able to match each class to the fitness level of the people that I work with.

Today I will cover what are the best peloton classes for weight loss for Peloton bike, tread, guide, as well as provide a brief description that explains why.

In general, a peloton is good for weight loss because it offers a large variety of classes that target strength, cardio, and flexibility. Different duration and intensity of the class help to find a workout for every day, regardless of your energy levels.

This review has several different weight loss programs based on a broad variety of people and their goals.

In addition to looking at the list below, please read the recommendations to help you decide which Peloton app classes you should go after.

Best Peloton Cycling Classes For Weight Loss

I’m gonna start this list from cycling class as peloton rides are the core of all the sessions. Peloton offers over 9,000 rides and the majority of them are great for weight loss.

Obviously, I haven’t done them all (it would take me over 30 years to complete all cycling classes on their app).

Here are some of the reasons why I think the peloton bike is one of the best ways to shred extra pounds.

  • You can control the intensity (more on that later).
  • You burn more calories by increasing your metabolic rate (a typical 30-45 minute class can burn 400 to 700 calories.
  • You can lose this stubborn belly fat (of course, that means using a peloton daily, combined with a calorie deficit to create a negative energy balance).
  • You create life-changing habits (it’s much easier to learn how to stay consistent once you find the workouts you like).
  • You have many weight loss workouts to choose from (you have a large variety of classes for people of all fitness levels.

Related article: I didn’t review here the beginner’s workouts. I’ve already done that in “best peloton classes for beginners“, which I recommend you read.

Plus, you also have fun (which is what I think is the most important becasue it keeps me engaged and motivated to train).

Here is the list of the top 15 peloton wokrouts that helps you burn fat and have fun at the same time.

1. Power Zone Endurance Ride

Those are the longest and most challenging cycling classes that peloton has to offer. In Power Zone Endurance Ride there are over 10 classes led by Matt Wilspers and all last for 90 minutes.

In a nutshell.

  • Power zone endurance ride is a class where you cycle around one specific zone and build up muscle endurance.
  • Maintaining the output to match the resistance over the 90-minute class builds up stamina and burns calories.

This workout keeps you in an aerobic steady state

A power zone endurance ride is good for weight loss because it allows you to maintain your heart rate between the aerobic and anaerobic threshold.

Elevated heart rate increases the oxygen demand and allows to you burn more fat over a long period of time.

In other words, this class helps you to burn calories from fat, without burning yourself out.

Why I love this class

  • The reason why I love this workout is becasue Matt stays in his saddle for the whole 90 minutes so you can spread the energy throughout the class.
  • The beat of the music remains fast so the cadence is faster, but resistance is medium.

That is what you want for a long time.

  • If you choose to ride long distances for weight loss, you don’t want the intensity to go up and down.
  • You want the intensity to stay steady.
  • He does occasional sprints and moves from lower zones to higher, but it’s all balanced.

If you want the best of the best, go with the 90-minute Power Zone Endurance Ride with Matt Wilpers because it burns the most calories. During the 90-minute ride, you can burn anywhere from 800 to 1,400 calories.

Keep in mind that to get the most out of the power zone endurance, you need to first do a peloton FTP test. This way you can train at your optimal intensity and progress as fast as possible.

2. Climb Ride

Another great weight loss workout from Peloton is the Climb Ride (as of September 2022, there are over 540 Climb rides available).

I recommend this class because it progressively builds the intensity by gradually increasing the resistance over the duration of the class.

In a nutshell.

  • Climb ride peloton is a cycling class where you climb uphill, both in the saddle and standing positions, and add more resistance as you progress in the session.
  • By increasing the resistance you also increase the workout output.

This class gets more difficult as you follow along

The peloton climb ride is good for weight loss because it creates progressive overload within the class where you keep the same cadence but you add more resistance. This increases energy expenditure and metabolic rate.

Why I choose this class

  • What I like about the Climb Ride classes is they all vary in duration from 10 to 60 minutes.
  • This means you can spend a whole hour on the bike burning calories, or you can mix a 10 to 15 minutes climb ride together with other strength classes.

3. Pro Cyclist Ride

This is by far the most challenging session I’ve seen on the peloton. The class is led by Christian Vande Velde, a former American professional cyclist two times Olympian and top 10 Tour de France finisher 11 years in a row.

In a nutshell.

  • Pro cyclist ride is the class led by the professional Tour de France cyclist that focuses on interval training done between a variety of power zones.
  • The class builds up the intensity to be just below the anaerobic threshold and adds several sprints done with high resistance.

It’s an ultimate aerobic challenge

I really like this class because it challenges your aerobic capacity, builds up the anaerobic threshold, and elevates your heart rate to increase energy expenditure.

The intervals are short and the break is long so it allows you to keep up for the whole 45 minutes.

Why I choose this class

  • What I love about this class is that Christian goes the extra mile and gives you so much value.
  • He drops many tips about training, breathing, technique, and motivation (it’s like going head to head with a Tour de France pro and getting into his mindset).

4. Tabata Ride

If you want something fast, but intense, that is your best bet. Tabata ride is not your typical interval workout.

This is interval training with a 2:1 ratio of hard resistance and fast cadence followed by recovery. Classes vary in duration and are led by a variety of instructors (my favorite Tabata instructor is Robin Arzon).

In a nutshell.

  • Tabata ride peloton is the 10 – 30 minutes high-intensity interval training class where you work for 20 seconds followed by 10 seconds of rest.
  • The class intervals are done in the saddle by increasing the cadence or resistance, depending on the instructor.

It’s an all-out workout

One thing you will notice straight away is that Tabata challenges your heart rate with minimum rest time (great for weight loss, but it should NOT be done every day).

High-intensity interval training increases the anaerobic threshold, improves fat oxidation, and raises EPOC (excess post-exercise oxygen consumption).

Why I love this class

  • What I like about the peloton Tabata rides is they all keep the intensity high (obviously) and are actually challenging (some classes on iFit also do Tabata workouts but are not intense at all).
  • If you choose a 10-minute session you will break a sweat and push yourself.
  • If your goal is weight loss I recommend you do a full 30-minute session or combine a short Tabata ride with a strength class.

5. HIIT and Hills Ride

HIIT and Hills class is all about climbing in standing and saddle positions (it’s kind of like hiking but on the bike). The class ranges from 3 to 45 minutes and is led by multiple instructors.

In a nutshell.

  • HIIT and Hills class is the session that focuses on climbing intervals, a combination of strength, VO2 max, and Bootcamp class all in one.
  • The class is divided into sections. Each section runs for 6-7 minutes, followed by 90 seconds of rest.

It’s like doing strength and cardio in one session

HIIT and hills ride is my wife’s favorite class because targets multiple components of fitness from strength to cardio to endurance (it’s kind of in the middle between long-distance and interval).

It works both fast and slow-twitch muscle fibers, challenges the heart rate, and increases overall muscle activity.

Why I love this class

  • Apart from the fact that this is my wife’s favorite, what I love about those sessions is the music. It always has a clear beat that motivates you to move.
  • Plus, the class is a minimum of 30 minutes long so it’s enough to get a great workout.
  • If you’re advanced, I recommend starting from this class and then spending another 30 minutes on either power yoga or a strength workout.

Related article: Click here to read more about “best peloton programs

Best Peloton Strength Classes For Weight Loss

The next part of our ultimate weight loss list is gonna be strength workouts.

Strength classes work by training either the full body or the specific body parts (upper body, lower body, arms, chest, legs, and glutes) in circuit-style training. Each class is different of is led by engaging instructors who motivate your to go continue.

The reason why I included peloton strength classes in the list is becasue they not only help to build muscle but also help to work on all areas that cycling does not target.

For example.

  • Arms
  • Chest
  • Shoulders
  • Glutes
  • Back

Plus, those classes don’t need access to bikes or treadmills and they come with a peloton digital app. So you can use them everywhere you go.

Here are some of the reasons why I think peloton strength should be part of your peloton weight loss program.

  • Peloton strength because the classes have 20-30 minute workouts focused on specific muscle groups that implement progressive overload (more muscle means more weight loss).
  • The whole workout is around one muscle group, which increases the time under tension necessary to build muscle.
  • You should do peloton strength classes 4-6 days a week, depending on your goals, fitness levels, and available time to train.
  • If you’re getting started, or you have limited time, start slowly by training 3-4 days a week.

Alternatively, you can see how often should you use the peloton for more details about the frequency of training.

Here is the list.

6. Bodyweight Strength

The reason why I included bodyweight workouts in this list is becasue you can do them on the go. I think these are the best peloton classes without the bike (they don’t require any equipment, apart from the exercise mat).

Classes range from 5 to 30 minutes and include several calisthenics moves that strengthen your upper body, lower body, and core muscles.

In a nutshell.

  • Peloton’s no-equipment workouts exercise the whole body with plenty of variations of squats, planks, push-ups, lunges, and plyometric exercises.
  • Bodyweight training is suitable for all levels of fitness.

It’s a full-body workout

In general, peloton strength workouts are effective because they are designed in the circuit training style that covers all muscle groups.

They can be done on their own for beginners, as well as part of multiple workouts for advanced people.

Why I love this class

  • What I like about the bodyweight peloton classes is they showed me several good moves that I haven’t seen before.
  • Also, they come up with a creative way to combine those exercises.
  • Some classes are faster and do exercises back to back, whereas others are slower but require more challenging moves.

7. Strength for Runners

Please keep in mind that this class is not just for people who want to run. Peloton for runners classes is designed to build strength and stamina not only in the legs but in the whole body to help to run more efficiently.

They are also great to burn extra calories and can help with weight loss because they use weights.

In a nutshell.

  • Strength for runners peloton is a series of classes where the main goal is to increase your endurance, prevent injury and encourage recovery.
  • The classes last for 5 to 30 minutes and are divided into sections for strength, full-body, and core.

It’s a functional strength workout

Peloton strength for runners is good for weight loss because it has several functional exercises that elevate your heart rate and burn fat.

You can use medium to heavy weights which will add additional resistance and intensity, depending on your fitness level.

Why I love this class

  • The reason why I choose this class is becasue it can be used as your main workout (20 – 30 minute class), as well as a warm-up or even cool down (5 -10 minute class).
  • You can also use these together with the bike (back to back) as well as exercise class for an active recovery day (10- 15 min class).

8. Upper Body Strength and Lower Body Strength

One of the most effective ways you can do to lose weight is by building muscle mass. Having more muscle increases your resting metabolic rate. However, without the gym, it can be challenging to do it in the most optimum way.

In a nutshell.

  • The upper body strength peloton allows you to burn more fat by building muscle mass because it has classes that just focus on the upper body.
  • This helps to isolate the muscle, increase time under tension, and stimulate muscle growth better, compared to a full-body workout.

The classes run for 20 – 30 minutes and they focus mainly on doing chest, shoulders, arms, or back.

It increases time under tension and stimulates muscle growth

If your goal is to lose weight and you like exercises with weights, I recommend you create your peloton workout plan for each day with different classes.

This way to will exhaust each muscle to the most optimum point, stimulate muscle protein synthesis, and burn more fat.

Peloton offers pre-made programs, one of them is Total Strength with Andy Speer which lasts for 4 weeks.

However, in this program, Andy only asks you to train 3-4 days a week for the first 3 weeks (only in week 4 he increase the frequency to 5 days).

Why I choose this class

  • I like this type of class becasue they’re great for beginners.
  • For advanced, if you want to get the most benefits, you should increase frequency right from the start.

Here is an example of how I would do a peloton strength program for weight loss:

Day of the weekPeloton class
MondayChest and Back Strength
TuesdayGlutes and Legs Strength
WednesdayCore Strength
ThursdayGlutes and Legs Strength
FridayPilates
SaturdayArms and Shoulders Strength
SundayActive recovery or 5 min class
An example of a peloton workout plan for weight loss

As you can see, we only target one muscle group per day.

This allows you to keep going even if you pushed the day before because the next day you will work the muscle parts that haven’t worked.

Best Peloton Tread Classes For Weight Loss

Next on our weight loss list are tread classes. That includes running, walking, and everything in between.

  • Running is great for weight loss because not only does it burn lots of calories but also increases your aerobic capacity.
  • Higher aerobic capacity means faster recovery and clearance of pro-inflammatory byproducts like myoglobin, creatine kinase, and lactate.

This basically means you feel less tired and less sore after a hard workout (good aerobic capacity means less muscle soreness, whereas poor aerobic capacity means more pain and discomfort).

Studies have shown that the best form of active recovery and reduction of DOMS (delayed onset muscle soreness) is by doing cardio exercise (Hotfiel, et al. 2019).

Here is the tread list for weight loss.

9. HIIT Run

HIIT is one of my favorite peloton tread classes when it comes to weight loss because it gets you out of breath for the entire class.

Interval running is an effective way not only to improve body composition but also to increase your endurance.

In a nutshell.

  • Peloton HIIT run is a series of high-intensity classes where you combine running for 60 seconds, followed by 60 seconds of walking.
  • This is a tough session that can range from 20 to 45 minutes and depending on your fitness level, you can modify the speed.

It elevates the afterburn effect

Peloton HIIT run is good for weight loss because it elevates your breathing and burns calories not only during the run but also for several hours after.

Interval running increases your EPOC and helps to burn more calories for the whole day.

Why I like this class

  • One of the reasons why I like this class is becasue of the time efficiency. On the days when I don’t have much time on my hands, I like to do HIIT Run first thing in the morning.
  • The 20-minute session isn’t exhausting but is long enough to get my heart rate up, sweat, and make me sharp for the entire day.
  • I prefer to train in the morning becasue it ramps up my metabolism for the day, which means I consume more oxygen and burn more calories later.

10. Heart Rate Zone Power Run

Another smart way to use running for weight loss is by keeping the intensity high, without changing the speed.

As you can imagine, this type of workout is more advanced and usually done for people who want to compete or improve their running time.

In a nutshell.

  • Peloton Heart Rate Zone (HTZ) Power Run is a series of classes designed for running at selected heart rates and intensities.
  • This is not interval training but rather running at the highest possible level, just under the lactate threshold.

NOTE: In case you missed it, the lactate threshold is the level of your intensity where the blood concentration of lactic acid exceeds the body’s ability to clear it from the blood. It happens during higher intensity exercise where the muscles “feel the burn” and stop moving.

It’s an excellent challenge for runners

The peloton HRZ Power Run is good for weight loss because it challenges you to run at the most efficient level.

Running just below your OBLA (onset of blood lactate accumulation) threshold creates an energy deficit and oxidizes fat for energy in the most optimum way.

Why I love this workout

  • One of the reasons why I love this class is becasue of the intensity. I love challenges and if you give me any advanced method for running, I take it.
  • Keep in mind you need to be fit to be able to maintain the peak heart rate (80-90% of maximum heart rate) for the whole 20 – 45 minutes.
  • Another reason why I choose this class is that the instructor doesn’t care about the actual speed. The most important is the heart rate.

11. Tempo Run

I often use tempo run when I feel like I want to push myself. In the fitness world, we call it PR (personal record). Now and then, I use the tempo run to go beyond what I thought I was capable of doing.

In a nutshell.

  • A peloton tempo run is the series of classes that prepare you for your first 5k, 10k half-marathon, or even full marathon.
  • Classes vary in duration between 30 to 45 minutes.
  • This class is excellent for all levels of fitness, regardless if you’re a beginner or an advanced runner because you choose your own best speed.

It improves your fitness level

The peloton tempo run pushes you to reach and surpass your current limits.

With a faster pace, you will be able to run more efficiently, burn more fat and improve your aerobic capacity to recover from other workouts you do.

Why I love this class

  • I love this class because it works for everyone. Whenever you want to touch your toes or run a marathon, this class will help you move forward.
  • If running is your goal, I recommend using that class as your assessment once every 2-4 weeks. Seeing your own progress is the best motivation you can get.

12. Hills Run

I think this is one of the most challenging tread classes. After I did my first peloton Hill Run, I was exhausted.

Running on a flat surface is easy. However, running uphill is a different animal. All of a sudden, just after the first mile you feel out of breath and your quads start to scream (that is how it felt for me).

In a nutshell.

  • Peloton Hill Run is a series of classes that range between 10 to 45 minutes and it uses the incline feature of the peloton tread.
  • Class is designed to progressively increase the incline so you get the feeling of running uphill while doing intervals in between.

Its burns a lot of calories

In general, a peloton Hill Run increases the intensity and heart rate more significantly than running on a flat surface. It also engages muscle groups, especially the gastrocnemius-soleus complex.

Why I love it

  • I often use this class becasue running (or walking) uphill requires much more energy, compared to an even surface.
  • I like using hills, even on the days when I don’t feel like going all out but just walking. Adding an extra incline makes a huge difference.

Best Peloton Bootcamp Classes For Weight Loss

If you like to include running in your weight loss program, peloton tread Bootcamp is a great way to combine weights together with cardio in one structured way.

This program reminds me of a popular training method endorsed by former Mr. America and Mr. Universe Bob Gajda – PHA (peripheral heart action training) (Piras, et al. 2015).

  • This training method works by a combination of cardio and resistance training within one session, back to back.
  • Normally, you would do either one or another.
  • And if you do cardio and weight together then they would be probably in some order (first weights then cardio).

The tread Bootcamp is different.

  • Tread Bootcamp is a class series where you combine weight with running or cycling within one session.
  • The class runs for 20 – 60 minutes.
  • Class is divided into cardio where you run/cycle for 5-7 minutes. Then you get off the tread/bike and start a 5-7 minute weight session.

To be honest, you don’t even have to have heavy weights or run fast (just do the class and you will understand.

13. Bootcamp Full Body

This one is tough. Bootcamp is all about alternating weights together with cardio in a structured and repeated way. This way it helps to work the muscles during resistance training and it also flushes the blood lactate from the extremities during cardio training.

In a nutshell.

  • The peloton bootcamp body burns more calories because it increases the oxygen demand in the body.
  • Plus, you can exercise and you don’t feel that overwhelming burn from the lactate because you constantly remove the accumulation of lactic acid.
  • This helps you to continue to exercise and keeps your heart rate high.

It’s a full body strength and cardio session

Peloton Bootcamp full body helps you to maintain exercising with your heart rate high, without muscle fatigue. It enables you to exercise while flushing the blood from the periphery and consuming more oxygen.

In case you’ve missed the biochemistry seminar, the body burns calories during exercise by consuming oxygen and transporting it through the blood (Fellingham, et al. 1978).

The more you increase the demand for blood to flow, the more oxygen it will consume. Alternating the weights with running or a bike keeps the blood flow going more effectively than running or a bike on its own.

14. Bootcamp Core

This class is very similar to Bootcamp full body, however, it is more focused on the core workout.

In a nutshell.

  • Bootcamp core peloton is a series of classes that integrate cardio and core exercises, back to back.
  • Class starts with running/cycling followed by 5-7 minutes of core-specific exercises for a number of rounds. The number of rounds will depend on the duration of the class.

It helps to lose belly fat

Bootcamp core is good for weight loss because it helps to burn belly fat, without creating muscle fatigue. The intervals are short. Running/cycling in between the core session allows for eliminating lactate buildup from the abdominals while keeping the heart rate high.

Why this class?

  • I like to do this class every time when I feel like I have the energy to go, but my arms or legs feel too sore from doing squats.
  • Instead of doing another full body class, I hop the tread and combine core with cardio.

15. Bike Bootcamp Upper Body

Bike bootcamp upper body is a class that allows you not only to burn calories but also to speed up your recovery.

  • On the bike, you’re doing a lot of leg work.
  • Once you get off the bike, now you focus on the upper body only. This is a fun way to stay fit and not go over the board.
  • If you just finished a hard leg workout, or you’re recovering from running, doing this class will help you continue upregulating your metabolism.
  • It also helps to enhance blood flow and the lymphatic system. This means you won’t struggle with muscle soreness the day after.

Please note that most of these workouts below are intense, which means you need a lot of energy. For me, I always like to use something like an energy drink with essential amino acids and caffeine to keep up with the intensity.

My favorite energy booster drinks are Jacko GO, available on Amazon. Details here.

(if you buy through links on this page, I may earn a small commission).

Conclusion

  • Peloton is a great way to lose weight because apart from the equipment it also offers the community, support, and encouraging technology that helps you stay motivated.
  • As with everything, the most important is compliance.
  • That means doing stuff even when you feel like you don’t feel like it.

Michal Sieroslawski

Michal is an exercise physiologist (MSc), nutrition coach, Ashtanga teacher, and fitness blogger. He shares his successes and failures to help busy men and women squash down 20, 50, or even 100 pounds of fat without leaving their home.

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