Peloton Bootcamp For Health And Weight Loss (Explained)

The peloton has added a new Bootcamp concept into their on-demand classes that utilize both weight and cardio machines. However, are the peloton Bootcamp classes good?

As a whole, the peloton Bootcamp classes are good because they allow working on full-body strength, without exhausting the individual muscle group. Rotation between cardio and strength training helps to keep the blood flow and without accumulating lactate in the muscle.

Keep reading if you wanna learn more about how does the peloton bootcamp can help with strength, weight loss, and more.

What Is Peloton Bootcamp?

In general, peloton Bootcamp is a series of classes that combine cardio and resistance training. The class consists of multiple rounds of high-intensity intervals done on the bike or tread, followed by resistance training using the bodyweight exercises or weights.

This type of workout is similar to the concept popularized in the 60s by Robert Steven Gajda, an American bodybuilder and performance training pioneer.

The workout method is called peripheral heart action training and it consists of switching between upper and lower body exercises during one session, while adding cardio in between (Piras, et al. 2015).

In fact, the same workout was also popularised by Bruce Lee. In Lee’s book called “The Art Of Expressing Human Body“, there is a clear description of this concept learned from Ironman magazine.

“Many intriguing training principles were being propagated in the magazines of the time, such as Giant Sets, Flushing, and Rest/Pause.

However, Lee was becoming more and more interested in researching the effects of a then radically new weight training system he had read about in ironman: Peripheral Heart Action.”

The Art of Expressing the Human Body
Credit: The Art of Expressing the Human Body, page 56

How do PHA works? The peripheral heart action training works by pumping action of the muscle to accelerate muscle growth as well as recovery. When you continue doing the same exercise you keep the blood within the muscle. However, when you constantly switch from upper to lower body you improve blood flow and reduce muscle soreness.

How Does Peloton Bootcamp Work?

Peloton Bootcamp works by incorporating HIIT cardio together with weight training for the number of rounds. The class runs for 30 to 60 minutes where you repeat the rounds of 5-7 minutes of aerobic work, followed by 10-15 minutes of resistance training with or without weights.

What are peloton bootcamp classes like? Peloton Bootcamp classes are like no other workout because they implement both resistance training with weights and bodyweight together with running or cycling. Those classes work on both aerobic and anaerobic fitness, burn calories, and increase metabolic rate.

What equipment is needed for peloton bootcamp? As a general rule, the equipment needed for peloton Bootcamp is a set of weights (light to medium), exercise mat, gym towel, and a cardio machine like a bike or tread. Alternatively, you can do any aerobic exercise of choice to substitute for the cardio machine.

On the surface, this workout doesn’t differ from the regular circuit training session. However, because it includes a good amount of cardio time in between, this is what makes it completely unique.

Here is an example of the peloton Bootcamp class.

Class partTimeWhat includes?
Warm-up4 – 6 minutesJogging, cycling
Moving arms around
Running4 – 7 minutesHIIT
30 seconds fast run
30 seconds slow jog/walk
Full Body10 – 15 minutesside plank with weights 8 – 12 reps
single leg deadlift 8 – 12 reps
(3 rounds, back to back)
Running 4 – 7 minutesHIIT
30 seconds fast run
30 seconds slow jog/walk
Full Body10 – 15 minutesShoulder press 8 – 12 reps
Lunges 8 – 12 reps
(3 rounds, back to back)
Running4 – 7 minutesHIIT
30 seconds fast run
30 seconds slow jog/walk
Peloton Bootcamp 45 minute class structure

As you can see, there is a specific sequence where you start off with cardio, followed by resistance training (rotation of upper and lower body), then immediately back to cardio, and repeat from the beginning.

What I like about this class is that there is no rest in between. The strength part not only works on the muscles but also pumps the lymphatic system. So you will notice you sweat more, compared to regular cardio workouts.

The cardio part not only keeps the heart rate up but also flushes the lactic acid away from the muscles. So you don’t get sore like after typical weight lifting gym session. This prevents muscle fatigue and muscle soreness for the next day.

To answer the question of how many peloton boot camps per week you need will depend on the total volume of exercise you already doing and your fitness level. For beginners, you should start from 2-3 times per week and gradually build up the volume to 4-5 sessions per 7 days.

Learn more: Click here to read about best peloton classes for beginners

Peloton Bootcamp With Bike

In general, you can do peloton Bootcamp with the bike because the peloton app has almost 100 bike bootcamp classes. What I like about this class is that you can always get a good workout and modify resistance (both weights and bike), regardless is you choose beginner or advanced.

What is bike bootcamp peloton? As a whole, the bike Bootcamp peloton is a series of classes available in the peloton app that combine cycling together with weight lifting for the number of rounds. The number of rounds will vary depending on the duration and intensity of the class you choose.

Where is bike bootcamp on peloton app? As a whole, you can find the bike Bootcamp in the workout tab on the peloton app. There are 11 categories of classes to choose from and one is called bike Bootcamp. Once you select the class, you can filter further for the intensity and duration you prefer.

You can learn more about the best ways to use “peloton bike bootcamp” in my article here.

How To Do Peloton Bootcamp with The Bike?

To do peloton Bootcamp with the bike you need either a peloton bike or any other stationary bike. If you’re using the different bike, simply download the peloton digital app and run the class from your mobile device. For the peloton bike you just use the screen.

You can also do peloton tread bootcamps with the bike (instead of the treadmill). All you need is to the bike during the running time. When instructor hops on the tread, you hop on the bike.

Is peloton bike Bootcamp a good workout? In general, peloton bike Bootcamp is a good workout because it blends cycling together with lifting weights. Combining upper and lower body strength exercises, together with cycling in between helps to increase heart rate and burn more calories, compared to cardio on its own.

How often should you do peloton bike bootcamp? You should do peloton bike bootcamp 3-5 times per week, depending on your current routine and fitness level. People who are new need more time rest for body to adapt without getting sore. People who are trained can increase the volume of the training to 4-5 timex per week.

Do you change shoes for Peloton bike bootcamp? As a whole, you need to change the shoes if you use the peloton bike for bootcamp classes because the bikes have delta cleats on the bottom of the shoe. Exercising or even walking in the shoes with the delta cleats isn’t best for balance, it can damage the cleat and scratch the floor.

Learn more: Click here to read about how to use peloton without cycling shoes

Peloton Bootcamp Without Bike+

The bad news is if you have the old version of peloton bike (not the bike+) because you cannot rotate the screen. This is kind of annoying because it doesn’t allow you to see exactly what the instructor is doing.

How to do peloton bike bootcamp without bike plus? You can do peloton bootcamp without bike plus by placing the bike in the living room and streaming the class directly from your mobile device or TV screen. This way you can clearly see all the exercises, regardless if you’re on the bike or on the exercise mat.

Peloton Tread Bootcamp

Peloton tread bootcamp was the first bootcamp introduced by the company. It has almost 800 classes that vary all the way from 5 to 60 minutes long.

What is peloton tread bootcamp? As a whole, the tread Bootcamp peloton is a series of classes you can find in the peloton app that integrates running on the tread with weight training in a circuit training style. Each class has a number of rounds that rotate between cardio, bodyweight or free weight.

Its exactly the same concept like in the bike, but you’re using the treadmill. I like this class more that a bike because you don’t have to keep on changing cycling shoes for the sneakers.

Do you need a treadmill for peloton Bootcamp? As a whole, you don’t need a treadmill for peloton Bootcamp because the class can be done with any cardio equipment. The original peloton tread Bootcamp uses a treadmill but you can use a bike, air bike, stepmill, or arc trainer.

Peloton Bootcamp vs Strength Classes

The difference between peloton Bootcamp and peloton strength is that the strength classes only consist of doing resistance exercises back to back. The class can be as long as 45 minutes and includes a full-body workout covering all muscle groups.

On the other hand, peloton Bootcamp is a combo of strength training and cardio in one session. This makes the class more engaging, more interesting, and definitively more challenging. In fact, very similar approach you can see on the popular OrangeTheory class.

Peloton Bootcamp vs OrangeTheory

The difference between peloton bootcamp and orangetheory is that peloton bootcamp uses only one piece of equipment for cardio and the exercises are counted by reps. On the other hand, the orangetherory class consists of running on the treadmill, 3 strength training moves (counted by 30 seconds), and rowing.

Is peloton Bootcamp better than Orangetheory? In general, peloton bootcamp is better than orangetheory because peloton can be done at home (without booking in advance) with a monthly fee of $12.99. The orangetheory can be only done in the studio, with a cost of 4 sessions of $59.

Peloton BootcampOrangeTheory
$12.99 peloton app
$39 peloton membership
Unlimited on-demand classes
No prior booking
4 classes $59
8 classes $99
Unlimited classes $159
Booking in advance
Peloton Bootcamp vs OrangeTheory on cost

When it comes to the difference between the exercises, the oragnetheory offers access to the whole studio so you don’t have to worry about equipment.

Peloton BootcampOrangeTheory
Peloton bike or tread
TRX Training
Rowing machine
Peloton Bootcamp vs OrangeTheory on exercise

Learn more: Click here to see the full comparison “peloton vs orangetheory“.

Peloton Bootcamp Exercises

The exercises used in peloton Bootcamp consist mainly of cardio (running, cycling) and full-body strength exercises. Those can be either body weight (push-ups, planks, squats), and free weights (dumbbell press, dumbbell row, dumbbell squat).

In 60 minutes class, you do 4-6 rounds of full-body moves. Each round will have different exercises, which makes it more interesting and challenging. The longer the class, the more rounds you do.

Peloton Bootcamp Benefits

The peloton Bootcamp workout comes with several benefits that go even beyond burning fat, improving body composition, or building muscles.

  • Improve Blood Pressure – studies shows that this type of circuit trainnig can be considered as a low-risk treatment for people with high blood pressure (Nabilpour, 2018).
  • Cardiorespiratory Health – Combination of cardio and strength in one session back to back helps to strength the cardiorespiratory system (Mang, et al. 2021).
  • Improves Resting Heart Rate – this type of workout help to reduce sympathetic activity, increases in the vagal modulation and improves parasympathetic activity (Piras, et al. 2015).

How To Do Peloton Bootcamp?

To do peloton boot camp you need to have an access to either peloton membership or peloton digital app. Peloton membership you can use when you have either peloton bike or tread. The peloton app is an online platform that anyone can access.

  1. Download the app from app store (At the moment, the peloton app can be only downloaded for the IOS devices)
  2. Sing up for free trial (The peloton offer first month for free to test ou the water. You still need to provide your card details but you can cancel anytime)
  3. Turn on the app (The app can be turned from your phone, tablet or desktop)
  4. Select Bike or Tread Bootcamp (In the workout tab choose the category called “bike bootcamp” or “tread bootcamp”)
  5. Filter by difficulty or duration (You can further filter the class by the type, time, instructor, etc.)
  6. Prepare your weights or exercise mat (Some classes require weights but for other you only need exercise mat)
  7. You can do the class with or without cardio equipment (You don’t have to own a bike or tread. Simply substitute the cardio time for any exercise of choice. More on that later)

Peloton Bootcamp Without Treadmill

One thing to keep in mind is that you can easily do all of the peloton classes without having an access to treadmill, including bootcamp.

Can I do peloton Bootcamp without a treadmill? As a whole, you can do peloton Bootcamp without a treadmill by substituting the treadmill for any piece of cardio equipment (bike, rower, elliptical), running outdoors, or even walking up and down the stairs. Each time when the instructor starts cardio part you just do your cardio of choice.

How To Do Peloton Bootcamp Without a Treadmill?

To do peloton Bootcamp without a treadmill all you need is access to any type of cardio equipment (cross trainer, bike, recumbent bike) and use that instead of running. Alternatively, if you don’t have any cardio machine you can substitute it with walking, sled push, burpees, tire flipping, or even VersaClimber.

In fact, you can use any form of cardio, as long as it’s moderate intensity and you can do it for the duration of 5-7 minutes. Doing something that is more intense will lead to early muscle fatigue.

On the other side, if you do something that is light (walking, step master, jumping jacks) you can always add more resistance during the strength training part. This way you won’t burn out too early.

Here are some of the examples of how to do peloton Bootcamp without a treadmill.

#1 Peloton Bootcamp With Elliptical

Instead of using a treadmill, you can do a peloton Bootcamp with an elliptical. To get started simply turn on your peloton app and run your favorite class. Place the laptop or tablet in your eyesight that you can see and hear the instructions.

During the running phase, you simply use the elliptical. After the run, you get off the elliptical and start your strength training part with the dumbbells or kettlebells.

TIP: When you do the elliptical, keep the heels on the platform all the time and try to avoid bouncing up and down. This will help you engage your glutes better.

#2 Peloton Bootcamp With Rower

Another modification of doing peloton Bootcamp is using the rower. Place the dumbbells close to your rower. For the cardio part use rower and try to stay within the low to medium intensity.

After you are done with the cardio part, get off the rower and follow the instructions with weights. Repeat the sequence as many times as required by the type of class you do.

TIP: Keep in mind that rower is mostly upper body cardio, so if you pull too hard you get tired quickly. Pace yourself and spread the energy evenly throughout the 5-7 minutes.

#3 Peloton Bootcamp With Steps

My favorite way to do peloton Bootcamp with no tread is by going up and down the staircase. All you need is a set of weights. You don’t even need to see the exercises. You can simply plug in earphones and steam the class directly from your phone.

On the cardio part, simply walk up and down the stairs. After the cardio is done, grab the weights and continue with the circuit.

TIP: To make it more challenging take a step every second step. This will get your heart rate higher and mimic a higher-intensity run.

#4 Peloton Bootcamp With Walking

Another great option, especially for beginners, is to just use walking instead of running. This way you have enough time to catch your breath after lifting weights and you can slowly build up the intensity until you’re fully ready for running.

I like this option because you can even combine running with walking, based on how you feel that day. On the days where you have more energy, you can implement run. And on the days where you feel low simply stick to walking.

TIP: To make it more challenging, hold the weight with both hands in front of your chest or wear a weighted vest. This will increase your heart rate and transform a simple walk into a power walk.

#5 Peloton Bootcamp With Recumbent Bike

If your only cardio equipment is a recumbent bike you can still improvise. A recumbent bike doesn’t allow you for higher output like the regular bike. However, as an aerobic component of peloton Bootcamp, it is good enough.

You can still add more resistance and cadence. Set up your weights close by to get easy access when you transition from cardio to strength part.

TIP: By moving the seat closer and adjusting the back support to the back (so you don’t lean forward as that much), you create better hip extension which allow for better glute activity during cycling.

Peloton Bootcamp Weights

Choosing the right weight for peloton bootcamp class is important as this is often the primary way how you can modify your intensity.

What weights for peloton bootcamp? In general, the weights for peloton Bootcamp vary anywhere from 10 to 30 pounds, depending on your fitness level and the class you choose. Some classes use two different pairs of weights (light and medium), others use only one pair, and others use no equipment.

I would recommend getting at least two pairs of weights as this give you enough room for modifications. One pair light and one pair medium. Alternatively you can get a set of kettlebells or even barbell if you have access.

Light weights
High repetitions (10 – 15)
High intensity interval training
Faster run or cycle
Medium weights
Medium repetitions (8 – 12)
Shorter intervals
More rest time
Heavy weights
Low repetitions (1-5 reps)
Walking or light jog in between sets
Peloton Bootcamp weights modifications

Still curious? Click here to learn about choosing peloton dumbbels

As you can see, there are endless ways to modify peloton bootcamp. Your goal is to keep the heart rate up. This means when you reduce weights, you should keep up the speed or intervals during the cardio part.

On the other hand, if you want to hit more strength, add more weight (and reduce reps) and the cardio part use purely as recovery time to get back your breath back.

Where can I buy peloton Bootcamp weights? You can buy peloton Bootcamp weight directly from the peloton, from amazon, eBay, or even from your local sports shop. You can also look in the social media groups or marketplace close to your neighborhood. Alternatively, you can also use kettlebells.

How much are peloton Bootcamp weights? As a whole, the peloton Bootcamp weight cost between $45 to $95, depending on the size you choose. The heavier the weight, the higher the cost. Alternatively, you can look for dumbbells in the local sports shops or in other online stores.


I personally think that peloton bootcamp is one of the best on-demand classes that is available on the web. Apart from weight loss and muscle gain, it offer several other benefits.

Plus, it can be done with any piece of equipment. All you just need a bit of imagination to transform your regular and boring workouts into the power training that burns fat and build muscle like no tomorrow.

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.

Recent Posts