15 Best Peloton Classes For Weight Loss and Fitness Gains

Best Peloton classes for weight loss refer to Peloton workouts that combine high calorie-burning potential with varying intensities and durations. These classes typically include HIIT (High-Intensity Interval Training), endurance cycling, strength training, and targeted workouts like abs, legs, or arms sessions. They often feature resistance levels and incline or hill climbs, with classes lasting anywhere from 20 to 60 minutes. These classes aim to keep the heart rate elevated to 60-80% of the maximum, equivalent to zones 2 and 5, for optimal fat burning.

For beginners, the best Peloton classes for weight loss include Low Impact rides, Power Zone endurance rides, Peloton walking workouts, and those that focus on low to moderate intensity. In these classes, you can maintain your breath, and build stamina and fitness, and they typically last about 30-45 minutes, often combining short intervals with longer endurance sessions.

Meanwhile, the best high-intensity Peloton workouts for fat loss are shorter, typically around 10-20 minutes, but involve higher intensity and resistance levels. Examples include Peloton Tabata workouts, Peloton Running Workouts, or Peloton Bootcamp Workouts, which maximize calorie burn and offer cardiovascular benefits.

I extensively use Peloton for both myself and my online clients because I don’t always have the opportunity to create tutorial videos for exercises. This means I’ve had to review hundreds of Peloton app workouts to match each class to the fitness level of the people I work with. This review covers several different weight loss programs categorized by class type, resistance levels, variety in workout routine, instructor motivation, class popularity and reviews, class difficulty rating, calorie burn, and duration of the class.

peloton for weight loss
Peloton Weight Loss

1. Peloton Power Zone Endurance Ride

The Peloton Power Zone Endurance Ride, particularly those lasting 90 minutes led by Matt Wilpers, is among the best Peloton rides for weight loss. 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. During the 90-minute ride, you can burn anywhere from 800 to 1,400 calories.

These classes are structured to keep you cycling within a power zone that ranges from zone 2 to zone 3, effectively enhancing muscle endurance and maintaining a consistent aerobic state. This approach is excellent not only for fat loss but also for building stamina and burning calories, as it balances effort and endurance.

The workout intensity aligns with Zone 2 heart rate training, staying below the lactate threshold, thus optimizing fat burning over an extended period without causing burnout. Zone 2, as defined by Peter Attia, M.D., refers to the highest metabolic output or workload that you can sustain while keeping your lactate level below two millimoles per liter.

Power Zone Endurance rides are suitable for both beginners and advanced riders seeking a steady workout with moderate resistance and consistent energy distribution. However, they may not be suitable for high-intensity interval training or overweight beginners due to their 45-90 minute length and steady nature, which demand a certain level of endurance and fitness.

2. Peloton Climb Ride

The Peloton Climb Ride is one of the best Peloton cycling classes for weight loss because it focuses on simulating uphill riding for 60% of the time, alternating between seated and standing positions in a 2-to-3 ratio, all while progressively increasing resistance. This format effectively promotes weight loss by creating a progressive overload within the class, maintaining a steady cadence but gradually upping the resistance, which boosts energy expenditure and metabolic rate.

I enjoy Peloton climb rides because this class gets more difficult as you follow along. It not only burn fat but also slowly teaches you how to be out of the saddle. This way you not only engage more muscle groups but also burn significantly more calories. The variety in class durations, ranging from 10 to 60 minutes, offers flexibility for either a focused, high-intensity calorie burn session or integration with other workouts, making it a versatile option for different fitness levels and weight loss goals.

3. Peloton Pro Cyclist Ride

The Pro Cyclist Ride on Peloton is one of the best Peloton advanced classes for weight loss because it’s led by Christian Vande Velde, a former American professional cyclist, two-time Olympian, and top 10 Tour de France finisher for 11 consecutive years. This Peloton workout builds intensity close to the anaerobic threshold, incorporating high-resistance sprints, making it a rigorous aerobic challenge.

The class structure, with its short intense intervals and longer recovery periods, allows you to maintain the effort for the full 45 minutes, effectively enhancing aerobic capacity, building an anaerobic threshold, and increasing energy expenditure. What I love about this Peloton 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. Peloton Tabata Ride

Peloton Tabata Rides are considered the best Peloton spinning classes for weight loss because high-intensity interval training increases the anaerobic threshold, improves fat oxidation, and raises EPOC (excess post-exercise oxygen consumption). These classes involve interval training with a 2:1 ratio of hard resistance and fast cadence followed by recovery. The classes vary in duration and are led by a variety of instructors (my favorite Tabata instructor is Robin Arzon).

What I like about Peloton Tabata rides is that they consistently deliver a high-intensity workout, leaving me sweaty, breathless, and experiencing lactic acid buildup, which provides a challenging exercise experience. In contrast, some iFit Tabata workouts may lack this intensity. Even in a short 10-minute session, you can break a sweat and push your limits. For those aiming for weight loss, I recommend either a full 30-minute Tabata session or combining a shorter Tabata ride with a strength class for optimal results.

5. Peloton HIIT and Hills Ride

The Peloton HIIT and Hills Ride is considered one of the best Peloton workouts for weight loss. It involves climbing in both standing and saddle positions, resembling a biking version of hiking. The class typically ranges from 30 to 45 minutes and is led by multiple instructors. HIIT and Hills class focuses on climbing intervals, combining elements of strength training, VO2 max, and Bootcamp in one session. The class is structured into sections, each lasting 6-7 minutes, followed by a 90-second rest period.

The HIIT and Hills Ride is my wife’s favorite class for weight loss because it targets multiple components of fitness, including strength, cardio, and endurance. It falls in the middle ground between long-distance and interval training, working both fast and slow-twitch muscle fibers, challenging the heart rate, and increasing overall muscle activity. What I love about the Peloton HIIT and hills ride is the music; it always has a clear beat that motivates you to move.

Additionally, the class is a minimum of 30 minutes long, providing an excellent workout. For those who are more advanced, I recommend starting with this class and then spending an additional 30 minutes on either power yoga or a strength workout.

6. Peloton Rowing Workouts

Peloton rowing workouts are a collection of classes designed specifically for rowers, offering a variety of workouts suitable for both beginners and advanced individuals such as steady-state, interval training, and form technique practice. The duration of Peloton rowing workouts typically ranges from 5 to 60 minutes.

Rowing workouts are one of the best calorie-burning Peloton classes for weight loss because they provide a full-body workout that efficiently combines cardiovascular exercise with strength training. Based on a study conducted by Stefanos Volianitis from the University of Copenhagen, published in the European Journal of Applied Physiology in 2020, rowing offers a variety of benefits.

The study highlights that rowing engages multiple muscles, activates slow-twitch muscle fibers (particularly in the legs), challenges oxygen uptake and blood flow, and provides a comprehensive workout. Furthermore, the study indicates that rowing leads to adaptations in both the cardiovascular system and skeletal muscles.

7. Peloton Bodyweight Strength Class

Peloton Bodyweight Strength Classes are the best Peloton strength workouts for weight loss for beginners because they range from 5 to 30 minutes and include various calisthenics moves that strengthen your upper body, lower body, and core muscles. Peloton’s no-equipment workouts engage the entire body with a variety of squats, planks, push-ups, lunges, and plyometric exercises.

picture of peloton strength classes

The reason I included bodyweight workouts in this Peloton weight loss blog article is not only because they are effective but also because they can be done on the go; they don’t require any equipment except for an exercise mat. What I like about the bodyweight Peloton classes is that they introduce me to several new, effective exercises and creatively combine them. Some classes are faster, with exercises performed back-to-back, while others are slower but involve more challenging moves.

7. Peloton Strength for Runners

The Peloton Strength for Runners program is heralded as the best for weight loss due to its comprehensive approach that not only boosts endurance but also aids in injury prevention and recovery. This program features classes ranging from 5 to 30 minutes, segmented into strength, full-body, and core workouts, catering to various fitness needs. It incorporates essential exercises like squats, lunges, core work, and pushups, making it a well-rounded regimen that enhances running performance and overall fitness.

Additionally, the variety of workouts, including both bodyweight and weighted exercises, offers functional full-body training that effectively elevates heart rate and promotes fat burning. What makes this program particularly appealing is its versatility; it can serve as a primary workout, a warm-up, or a cool-down, and can be seamlessly combined with other Peloton activities like cycling for a comprehensive fitness routine.

8. Peloton Split Workouts

Peloton split workouts, also known as Peloton split training programs, are strength-focused workouts designed to last for 3–5 days and focus on one specific muscle group at a time. The aim is to repeat these workouts for four weeks. These workouts are led by Peloton instructors Adrian Williams, Callie Gullickson, Matty Maggiacomo, and Robin Arzón. Peloton Split training is one of the best weight loss plans with Peloton because it’s widely recognized as an effective approach to resistance training and bodybuilding.

Here is an example of how I would add a peloton strength split training class for weight loss to your weekly workout plan:

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

Split training workouts lead to hypertrophy and increased strength, according to Alexandre Lopes Evangelista’s 2021 study. Those who followed the split workout routine saw comparable maximal strength gains to those who followed the full-body workout routine.

The study found that the split workout group increased their 1RM by 18.1% compared to the full-body group’s 17.5%. In squats, the split workout group increased by 28.2%, while the full-body group increased by 28.6%. These similar effect sizes suggest that Peloton split training can yield comparable strength gains to full-body training with equal volume and intensity.

9. Peloton HIIT Run

If you’re seeking weight loss using Peloton, consider trying the Peloton HIIT Run class, which I personally love for its ability to keep you breathless throughout. It involves high-intensity intervals, with 60 seconds of running followed by 60 seconds of walking. The session’s duration can vary from 20 to 45 minutes, and you can tailor the speed to match your fitness level.

I adore this class for its time efficiency. When I’m short on time, I kickstart my day with a morning HIIT Run on the Peloton. It’s fantastic for weight loss as it boosts your metabolism, burns calories during and after the run, and keeps you alert. This 20-minute session isn’t overly tiring, but it raises my heart rate, makes me sweat, and pumps my all-day energy. Morning workouts are my preference because they increase oxygen consumption and calorie burning later on.

10. Peloton Boxing Workouts

Peloton Boxing offers a unique low-impact cardio workout without a stationary bike. Instead, it emphasizes shadowboxing moves, which are listed below.

  • Jabs
  • Crosses
  • Hooks
  • Uppercuts
  • Overhand rights
  • Overhand lefts
  • Kicks

No punching bags or gloves are needed. If you’re looking for Peloton workouts for weight loss, especially for men, this can be an excellent choice.

The main benefits of Peloton boxing workouts are centered around improving motor skills, including balance, speed, agility, coordination, reaction time, and proprioception (the sense of the position and movement of the body). Peloton boxing workouts aim to enhance overall physical fitness while engaging the body and mind in a dynamic boxing-inspired routine.

A 2023 study published by Jeerawan Kerdsawatmongkon, PT, from Naresuan University, suggests that home-based boxing training combined with balance and trunk exercises has a similar effect to home-based balance and trunk exercise training alone.

11. Peloton Tempo Run

The Peloton Tempo Run stands out as the most popular Peloton tread class for weight loss. It’s my go-to when I want to challenge myself and aim for a personal record (PR). Whether you’re a newbie or an experienced runner, these classes are designed to help you train for 5k, 10k, half-marathon, or even a full marathon. What’s great is that you get to pick the pace that suits you best, making it perfect for all fitness levels.

picture of best peloton tread classes for weight loss

I love this class because it’s suitable for everyone. Whether you aim to touch your toes or run a marathon, this class will assist you in making progress. If your goal is running, I recommend using this class for assessment every 2-4 weeks. Observing your own progress is the most motivating factor you can experience.

12. Peloton Hills Run

Peloton Hills Run stands out as the ultimate “Peloton weight loss routine.” It’s undeniably one of the most demanding tread classes. My first experience with a Peloton Hill Run left me utterly drained. Running on level ground might feel like a breeze, but tackling those uphill slopes is a whole different ball game. Within just the first mile, you’ll find yourself gasping for air, and your quads will be shouting in protest (at least, that’s how it felt for me).

I stumbled upon this workout while searching for my Peloton stacks for weight loss ideas. These Peloton Hill Run classes typically range from 10 to 45 minutes, making use of Peloton’s incline feature. They’re carefully designed to gradually increase the incline, giving you the sensation of running uphill while incorporating intervals in between. In essence, Peloton Hill Runs take your workout intensity and heart rate to a whole new level compared to flat surface running. Plus, they engage various muscle groups, particularly the gastrocnemius-soleus complex.

13. Peloton Heart Rate Zone Power Run

The Peloton Heart Rate Zone Power Run stands out as one of the best Peloton app classes for weight loss. It’s a series of carefully designed running sessions that focus on specific heart rate zones and intensities. These workouts are tailored to help you maximize your efficiency while running.

One key concept to understand is the lactate threshold, which represents the point at which lactic acid in your blood accumulates faster than your body can clear it. The Peloton HRZ Power Run is effective for weight loss because it challenges you to operate just below your OBLA (onset of blood lactate accumulation) threshold. This approach creates an energy deficit and optimally utilizes fat for fuel.

For those looking for a more advanced approach, maintaining high intensity without altering your speed can be highly effective. This type of workout is typically chosen by individuals aiming to compete or enhance their running performance.

14. Peloton Bootcamp Full Body

Peloton Bootcamp Full Body is one of the best Peloton bootcamp classes for weight management becasue follows the principles of Peripheral Heart Action (PHA) training, similar to the method endorsed by former Mr. America and Mr. Universe Bob Gajda. It combines resistance training with cardio, which helps work muscles during resistance exercises while also flushing out blood lactate during cardio workouts.

Peloton Bootcamp boosts calorie burn by increasing the body’s oxygen demand. This means more calories are burned during the workout as oxygen is consumed and transported through the blood (Fellingham et al. 1978). So, if you’re looking for a workout that combines science-backed principles like PHA training with practical benefits like high heart rate maintenance and calorie burn, Peloton Bootcamp Full Body is a great choice.

15. Peloton Walking Workouts

Peloton walking workouts are structured classes on the Peloton app designed for the treadmill or outdoor walking. With durations ranging from 10 to 60 minutes and various difficulty levels, these workouts provide a low-intensity exercise that can enhance resting heart rate, improve heart rate variability, and alleviate muscle soreness.

Based on a 2020 study by Junia N de Brito published in Environmental Research Journal, regular walking improved heart rate variability (HRV) and led to decreased systolic blood pressure (BP), indicating a beneficial impact on cardiovascular health. Peloton offers a variety of walking classes, such as Power Walk, Peloton Hike, and Walk + Run, each providing unique health benefits tailored to individual goals.

What are the best peloton workouts for weight loss?

The best Peloton wokrouts for weight loss are listed below.

  1. Peloton Bike Workouts: These cycling sessions on the Peloton Bike offer a variety of classes, including endurance rides, HIIT rides, scenic rides, and theme-based rides. They provide excellent cardio workouts to help shed those extra pounds.
  2. Peloton Tread Workouts: If you prefer running or walking, the Peloton Treadmill has you covered with interval training, tempo runs, distance runs, and fun run classes. These workouts effectively burn calories and improve your cardiovascular fitness.
  3. Peloton Rowing Workouts: Utilizing the Peloton Rowing Machine, these workouts focus on rowing technique, and form, and combine cardio with strength training. They cater to different fitness levels, making them ideal for weight loss.
  4. Peloton Guide Workouts: Strength training plays a vital role in weight loss, and Peloton Guide workouts with dumbbells and bodyweight exercises offer just that. Building lean muscle helps boost your metabolism.
  5. Peloton Floor Workouts: These encompass a wide array of exercises like yoga, Pilates, Barre, Foam Rolling, Stretching, Core workouts, and meditation. They not only improve flexibility but also aid in relaxation and overall body conditioning, complementing your weight loss journey.
  6. Peloton App Workouts: Even without a Peloton Bike or Tread, you can access a variety of workouts through the Peloton App. From elliptical workouts to outdoor running, walking, cardio, and meditation, these workouts are accessible on the go, ensuring you can continue your weight loss efforts anytime, anywhere.

What are the best peloton workouts for weight loss without bike?

Here’s a list of the best Peloton workouts for weight loss without a bike.

  1. Peloton Elliptical Workouts
  2. Peloton Guide Workouts
  3. Peloton Strength Workouts
  4. Peloton Core Workouts
  5. Peloton Pilates Workouts

I think these are the best peloton no-bike classes that help to supplement all the muscles that the bike cannot cover.

What is the best Peloton workout schedule for weight loss?

For effective weight loss with Peloton, a well-rounded schedule should include a mix of high-intensity interval training (HIIT) rides, strength training sessions, and recovery days. Beginners should start with a gradual approach, incorporating 2-3 days of cycling, 2 days of strength training, and 1-2 days of active recovery or rest, gradually increasing intensity and duration as fitness levels improve. Keep in mind that the ideal Peloton weekly workout plan for weight loss will differ based on individual fitness levels, goals, instructor preferences, time availability, equipment access, and more.

Who is the best peloton instructor for weight loss?

The best Peloton instructor for weight loss can vary from person to person based on individual preferences and fitness levels. However, Tunde Oyeneyin is often praised for her motivating and challenging workouts that can be effective for weight loss. It’s essential to try out different instructors and classes to find the one that aligns best with your fitness goals and keeps you motivated on your weight loss journey.

Is Peloton good for weight loss?

Yes, Peloton can be effective for weight loss because it offers a variety of high-intensity workouts like HIIT cycling and strength training classes. Many users have achieved significant weight loss results through consistent Peloton workouts.

However, Peloton alone may not guarantee weight loss if dietary habits and overall lifestyle remain unchanged. Simply owning a Peloton bike or treadmill doesn’t guarantee weight loss; it requires a combination of regular exercise and a balanced diet for optimal results.

How often should you use Peloton to lose weight?

To shed pounds with Peloton, aim for five workouts per week, each lasting about 30-45 minutes. This approach provides a combination of cardio and strength training, which is essential for weight loss. If you enjoy variety, consider mixing Peloton sessions with activities like brisk walking, swimming, or yoga, as it can help keep you motivated and target different muscle groups, contributing to overall fitness and weight loss.

As for whether should you ride Peloton every day, this decision depends on several variables, including your fitness level, recovery capacity, workout intensity, and personal goals.

What are some Peloton alternatives for weight loss in a home gym?

For your home gym, consider Peloton alternatives like BowFlex VeloCore Bike ($1,300), Bowflex C6 ($800), Echelon Smart Connect Bike EX3 ($396), Myx II Plus ($1,599), and Pro-Form Pro C10-U ($499), with the premium Peloton Bike Plus at $2,495.

Michal Sieroslawski

Michal is a personal trainer and writer at Millennial Hawk. He holds a MSc in Sports and Exercise Science from the University of Central Lancashire. He is an exercise physiologist who enjoys learning about the latest trends in exercise and sports nutrition. Besides his passion for health and fitness, he loves cycling, exploring new hiking trails, and coaching youth soccer teams on weekends.

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