Peloton offers over 22,000 on-demand classes in its library and it’s growing every day. If your goal is to lose weight, I will show you the best peloton classes and help you decide if peloton is good for weight loss?
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.
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.
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.
NOTE: 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.
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. It offers over 9000 rides and the majority of them are great for weight loss.
Does the peloton bike help you lose weight? In general, a peloton bike does help you lose weight because each time you ride, your body increases the metabolic rate, burns more calories, and creates life-changing habits. It also offers a variety of classes that fits all fitness level.
Does a peloton help lose belly fat? As a whole, the peloton does help to lose belly fat because 30-45 minutes of class can burn 400 to 700 calories. Using a peloton daily, combined with calorie deficit leads to negative energy balance, weight loss, and reduces belly fat.
#1: Power Zone Endurance Ride
Those are the longest and 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.
What is a power zone endurance ride? Power zone endurance ride is the class where you cycle around one specific zone and you build up muscle endurance. Maintaining the output to match the resistance over the 90-minute class builds up the stamina and burns calories.
Why power zone endurance ride is good for weight loss? 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.
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 over 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.
Keep in mind that to get the most 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.
Which peloton class is best for weight loss? In general, the best peloton class for weight loss is 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.
#2: Climb Ride
There are over 300 Climb rides to choose from in the peloton that all vary in duration. This is another best option for weight loss because it progressively builds the intensity by gradually increasing the resistance over the duration of the class.
What is a climb ride peloton? Climb ride peloton is a cycling class where you climbing uphill, both in the saddle and standing positions, and adding more resistance as you progress in the session. By increasing the resistance you also increase the workout output.
Why climb ride peloton is good for weight loss? The climb ride peloton 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 increases metabolic rate.
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.
What is a pro cyclist ride peloton? Pro cyclist ride is the class lead 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.
Why pro cyclist ride is good for weight loss? The pro cyclist ride is good for weight loss 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.
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 get into his mindset.
#4: Tabata Ride
Tabata ride is the interval training with a 2:1 ratio of hard resistance and fast cadence followed by recovery. Classes vary in duration from 10 to 30 minutes and are led by a variety of instructors.
What is a Tabata ride peloton? Tabata ride peloton is the 10 – 30 minutes high0intensity 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.
Why Tabata ride peloton is good for weight loss? Tabata rides are good for weight loss because they challenge the heart rate with minimum rest time. High-intensity interval training increases the anaerobic threshold, increases fat oxidation, and raises EPOC (excess post-exercise oxygen consumption).
What I like about the peloton Tabata rides is they all keep the intensity high and are actually challenging.
This means even if you choose a 10-minute session you will break a sweat and push yourself. If your goal is weight loss I recommend you doing a full 30-minute session, or combine a short Tabata ride with strength class.
#5: HIIT and Hills Ride
HIIT and Hills class is all about climbing in standing and saddle positions. The class ranges from 3- to 45 minutes and is led by multiple instructors. What I love about those sessions is the music. It always has a clear beat that motivates you to move.
What is a HIIT and hills ride on a peloton? HIIT and Hills class is the session that focuses on climbing intervals. It’s the 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 rest.
Why HIIT and hills ride is good for weight loss? HIIT and hills ride is good for weight loss because it targets multiple components of fitness from strength to cardio to endurance. It works both fast and slow-twitch muscle fibers, challenges the heart rate, and increases the metabolic rate.
The class is minimum 30 minutes long so it’s enough to get a great workout. If you’re advanced, I recommend starting from this class and then spend another 30 minutes on either power yoga or strength workout.
Learn more: Click here to read more about “best peloton programs“
Best Peloton Strength Classes For Weight Loss
One of the best peloton workouts for weight loss are strength classes. 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.
Can you build muscle with peloton strength? In general, you can build muscle with peloton strength because the classes have 20-30 minute workouts focused on specific muscle groups that implement progressive overload. The whole workout is around one muscle group, which increases the time under tension necessary to build muscle.
How often should you do peloton strength classes? Generally, you should do peloton strength classes 4-6 days a week, depending on your goals, fitness levels, and available time to train. People who just getting started or who have limited time can start slow by 3-4 days a week.
How do peloton strength classes work? As a whole, peloton 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.
Can I lose weight with a peloton? In general, you can lose weight with a peloton because it offers thousands of classes that are designed for different fitness levels, different duration, and different goals. Peloton also has access to leaderboards that help to stay accountable and motivate you with your achievements.
#6: Bodyweight Strength
Bodyweight strength classes 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.
Does the peloton have no equipment workouts? Generally, Peloton does have no equipment workouts that 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.
Are peloton strength workouts effective? 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.
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, where others are slower but require more challenging moves.
#7: Strength for Runners
Strength 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 and challenge your breathing.
What is strength for a runner’s peloton? 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.
Why peloton strength for runners is good for weight loss? 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.
Those classes can be used in a variety of ways:
- As a main workout (20 – 30 minute class)
- As a warm-up before run (5 -10 minute class)
- As a cool down after run (5 min class)
- As a active recovery (10- 15 min class)
#8: Upper Body Strength and Lower Body Strength
One of the best ways 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.
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.
If your goal is to lose weight and you like exercises with weights, I recommend you create your exercise program for each day with a different class.
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 that last 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 increases the frequency to 5 days.
I believe that is great for beginners, but if you want to get the most benefits, you should increase frequency right from the start.
Here is the example of how I would do a peloton strength program for weight loss:
|Day of the week||Peloton class|
|Monday||Chest and Back Strength|
|Tuesday||Glutes and Legs Strength|
|Thursday||Glutes and Legs Strength|
|Saturday||Arms and Shoulders Strength|
|Sunday||Active recovery or 5 min class|
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.
Learn more: Click here to read more about “peloton diet to lose weight“
Best Peloton Tread Classes For Weight Loss
Running is great for weight loss because not only it burns 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.
Studies have shown that the best form of active recovery and eliminating DOMS (delayed onset muscle soreness) is by doing cardio exercise (Hotfiel, et al. 2019).
#9: HIIT Run
Peloton HIIT is one of my favorites 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.
What is a peloton HIIT run? 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 depend on your fitness level, you can modify the speed.
Why peloton HIIT run is good for weight loss? 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.
On the days where 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.
Exercise in the morning increases the metabolic rate for the day, which means you consume more oxygen and burn more calories.
#10: Heart Rate Zone Power Run
Another way to use running for weight loss is by keeping the intensity high, without changing the speed. This type of workout is more advanced and usually done for people who want to compete or improve their running time.
What is peloton HRZ Power Run? Heart Rate Zone (HTZ) Power Run is a series of classes designed for running at selected heart rate and intensity. This is not interval training. This is all about running at the highest possible level, just under the lactate threshold.
What is the lactate threshold? Lactate threshold is the level of your heart rate during the exercise 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.
Why peloton HRZ Power Run is good for weight loss? 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 the energy deficit and oxidizes fat for energy at the most optimum way.
That being said, this is an advanced method for running because you need to be fit to be able to maintain at the peak heart rate for the whole 20 – 45 minutes.
In this class, the instructor doesn’t care about the actual speed. The most important is the heart rate.
#11: Tempo Run
I 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. The peloton tempo run classes vary in duration between 30 to 45 minutes.
What is a peloton tempo run? Peloton tempo run is the series of classes that prepare you for your first 5k, 10k half-marathon, or even full marathon. This class is excellent for all levels of fitness, regardless if you’re a beginner or advance runner because you choose your own best speed.
Why peloton tempo run is good for weight loss? The peloton tempo run is good for weight loss because it 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.
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
Running on a flat surface is easy. But 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 when I did my first peloton Hill Run.
What is a peloton Hill Run? 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.
Why peloton Hill Run is good for weight loss? In general, peloton Hill Run is good for weight loss because running uphill increases the intensity and heart rate more significantly than running on a flat surface. It also engages muscle groups, especially the gastrocnemius-soleus complex.
Running (or walking) uphill requires much more energy, comparing to an even surface. I like using hills, even on the days where I don’t feel like going all out but just walk. Adding an extra incline makes a huge difference.
Learn more: Click here to read more about “best peloton walking classes“
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 is some order (first weights then cardio).
The tread Bootcamp is different. To be honest, you don’t even have to have heavy weights or run fast. Just finished the class and you will understand.
What is tread Bootcamp on peloton? Tread Bootcamp is the class series where you combine weight with running or cycling within one session. 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 minutes weight session. The class runs for 20 – 60 minutes.
#13: Bootcamp Full Body
The body burns more calories when the oxygen demand is high. Alternating weights together with cardio in a structured and repeated way helps to work the muscles during the resistance training and flush the blood from the extremities during the cardio training.
In other words, 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.
Why tread Bootcamp peloton is good for weight loss? Peloton Bootcamp full body is good for weight loss because it 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 consume more oxygen.
In case you’ve missed the biochemistry seminar, the body burns calories during the exercise by consuming the 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 bike keeps the blood flow going more effectively than running or 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. I like to use 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.
What is bootcamp core peloton? Bootcamp core peloton is a series of classes that integrate cardio and core exercises, back to back. Class starts from 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.
Why Bootcamp core is good for weight loss? In general, Bootcamp core is good for weight loss because it increases the heart rate, without creating muscle fatigue. The intervals are short. Running/cycling in between the core session allows eliminating lactate buildup from the abdominals while keeping the heart rate high.
#15: Bike Bootcamp Upper Body
Bike bootcamp upper body is a class that allows you not only to burn calories but also speed up the recovery. On the bike, you’re doing a lot of leg work. But once you get off the bike, now you focus on the upper body only. This is a fun way to stay fir and not to go over the board.
For example, if you just finished a hard leg workout, or you’re recovering from running, doing this class will help you continue upregulating your metabolism, but also enhance blood flow and lymphatic system. This means you won’t struggle with muscle soreness the day after.
Peloton is a great way to lose weight because apart from the equipment is 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.