Peloton Bootcamp: Review, Results, and Workout Plan

peloton bootcamp workouts review

Peloton Bootcamp refers to a dynamic workout series blending cardio intervals with floor-based strength training in sessions lasting 30-60 minutes. These classes are available in four formats—floor, bike, tread, and row bootcamp—and are conducted by eight Peloton instructors, including Jess Sims, Adrian Williams, and Kate Wang.

Peloton Floor Bootcamp classes typically comprise 55-60% cardio and 40-45% strength training, focusing on both lower body (glutes, hamstrings, quads) and upper body (chest, back, core) muscles. These classes are popular, with an average of over 10,000 total workouts. While they’re designed for use with Peloton Bike, Tread, or Rower, they are also adaptable for alternative equipment but require a Peloton App+ subscription.

The primary advantage of Peloton Bike Bootcamp is its workout plan format, designed to maintain your heart rate between 60-80% of your maximum heart rate. This range has been proven to contribute to weight loss, as documented by many people’s before and after results. My personal Peloton Bootcamp results are a testament to this; I completed the entire program and became hooked. Since then, I’ve been consistently doing 4-5 Bootcamp classes per week and have successfully lost over 20 lbs.

This review explores the various types of Peloton Bootcamp classes, highlighting the most effective ones, where to find floor Bootcamp on Peloton, suitable weight sizes for Peloton Bootcamp, and alternative options, such as Peloton Strength or Orangetheory Fitness.

What is peloton bootcamp?

Peloton Bootcamp is a hybrid fitness program offered by Peloton that combines high-intensity, low-impact workouts involving both cardio and strength training. It includes two class types within a single session, with options available for all Peloton equipment, including the bike, tread, and rower. Unlike regular Peloton classes, bootcamp workouts involve a dynamic mix of on and off the equipment, leading to increased heart rate and workout intensity. To fully participate, you may need additional space in your room and workout accessories such as a mat, resistance bands, and dumbbells.

Peloton Bootcamp ranks as the third most popular workout on the Peloton platform, following cycling and running. According to Jess Sims, a Peloton instructor, bootcamp combines the best of both worlds, offering strength training on the mat and cardio on the Peloton equipment. The intensity of Peloton bootcamp classes falls in the intermediate range with an average difficulty level of 7.2. These workouts are more challenging than regular low-impact rides but less strenuous than the hardest HIIT and Tabata workouts.

How does Peloton Bootcamp Work?

Peloton Bootcamp works by a combination of HIIT cardio and weight training in one session, divided into rounds. Each round features 5-7 minutes of cardio followed by 10-15 minutes of resistance training, for a total duration of 30-60 minutes. Unlike traditional gym workouts that include cardio either before or after strength training, Peloton Bootcamp effectively utilizes Peripheral Heart Action training, a circuit style that alternates between cardio and strength, back and forth, throughout the whole workout with minimal rest.

In a 2022 study conducted by Zachary A. Mang at the University of New Mexico, it was found that Peripheral Heart Action training requires more metabolic activity when compared to traditional hypertrophy training. This leads to increased oxygen consumption, heart rate, perceived exertion, and excess post-exercise oxygen consumption. This training technique, which enhances muscle growth and recovery, was popularized in the 1960s by American bodybuilder Robert Gajda. It was also endorsed by Bruce Lee, who explored its effects in his book “The Art Of Expressing The Human Body.” This approach, focusing on the muscle’s pumping action, offers an efficient and intensive workout experience.

So, the Peloton Bootcamp, with its efficiency and metabolic intensity, is a fantastic choice for those looking to combine strength and cardio gains in less time.

How Does the Peloton Bootcamp Works for Weight Loss?

In my experience, Peloton bootcamp workouts have been effective for weight loss. These workouts combine cycling with strength exercises, which helps to elevate the heart rate and burn more calories compared to just cardio alone. Personally, I found bootcamp classes to be intense and noticed increased sweating after the very first session. In my shorter 30-minute bootcamp classes, I typically burn between 400 to 500 calories, as recorded by my Garmin watch, which makes it a great choice for weight loss. Here is the picture from my recent Peloton Bike Bootcamp class where I burned 414 kcal in under 30 minutes.

I burned 414 kcal during 30 min peloton bootcamp class

What results can you achieve with Peloton Bootcamp in your Peloton home gym?

Incorporating Peloton Bootcamp into your Peloton home gym regimen can lead to improved cardiovascular fitness, increased muscular strength, and enhanced overall endurance. With regular participation, you can expect to see weight loss, muscle toning, and enhanced physical performance, all from the convenience of your own home.

What are the Benefits of Peloton Bootcamp?

The benefits of Peloton Bootcamp workouts include improved body composition, improved blood pressure, enhanced cardiorespiratory health, and improved resting heart rate.

  • Improved Blood Pressure: In 2018, a study by Maghsoud Nabilpour at the University of Mohaghegh Ardabili showed that the circuit training approach, similar to the Peloton Bootcamp protocol, is a low-risk treatment to improve blood pressure, increase muscular strength, and enhance overall fitness in individuals with high blood pressure.
  • Enhanced Cardiorespiratory Health: A 2022 study by Zachary A Mang 2022 published in Research Quarterly for Exercise and Sport suggests that PHA is a time-effective and metabolically demanding circuit training approach that may lead to strength and cardiorespiratory adaptations, with males experiencing more metabolic stress during PHA compared to females.
  • Improved Resting Heart Rate: A 2015 study by Alessandro Piras from the University of Bologna found that circuit training, similar to Peloton Bootcamp, can improve resting heart rate by reducing sympathetic activity, increasing vagal modulation, and enhancing parasympathetic activity. After 30 training sessions in 3 months, PHA resistance exercise not only increased muscular strength and maximum oxygen consumption but also promoted cardiovascular adaptations.

Although Peloton Bootcamp classes haven’t been studied in peer-reviewed publications, according to several anecdotal stories, before-and-after pictures, and people sharing their results, Peloton Bootcamp improves body composition. Personally, I completed five Bootcamp workouts per week over four months and managed to lose 9.07 kilograms (20 lbs).

What are the Drawbacks of Peloton Bootcamp workouts?

The drawbacks of Peloton Bootcamp workouts include:

  • High Intensity: Although some Peloton Bootcamp classes are labeled as ‘beginner,’ the average difficulty level is around 7.2, which can be challenging for beginners.
  • Space Requirements: Moving on and off the equipment may not be ideal for small spaces, such as apartments or tiny garage gyms.
  • Shoe Changes for Bike Bootcamp: Switching from sneakers to cycling shoes can be inconvenient unless you install Peloton toe cages.

What are the Different Types of Peloton Bootcamp Classes?

The following list outlines the 6 different types of Peloton Bootcamp classes.

  1. Peloton Floor Bootcamp
  2. Peloton Bike Bootcamp
  3. Peloton Tread Bootcamp
  4. Peloton Row Bootcamp
  5. Peloton Boxing Bootcamp
  6. Peloton Hiking Bootcamp

1. Peloton Floor Bootcamp

Peloton Floor Bootcamp is a specialized workout program initially exclusive to Peloton Guide users, and it later became available to all members. As the name suggests, Floor Bootcamp doesn’t require a bike, rower, or treadmill. Instead, it utilizes only a workout mat for the cardio portions. This four-week Peloton program combines strength and cardio training to enhance overall strength and aerobic endurance, offering 24 classes led by instructors Jess Sims and Selena Samuela. The recommended schedule includes three active days per week with active recovery or rest in between.

To participate in Peloton Floor Bootcamp classes, you’ll follow a schedule that includes various classes with both instructors, and there’s a unique two-for-one class each week that serves as a “test day” to track your progress. Additionally, the program incorporates full-body stretches to complement the strength and cardio workouts.

2. Peloton Bike Bootcamp

Peloton Bike Bootcamp is a comprehensive fitness program that combines high-intensity cardio intervals on the bike with strength training exercises on the floor, utilizing body weight or weights. Each class adheres to a structured format with alternating rounds of cycling and strength segments, which vary in duration depending on the class.

The Peloton Bike Bootcamp workout program effectively helps with weight loss by blending high-intensity interval training (HIIT) with resistance training, leading to substantial calorie expenditure, muscle development, improved balance, coordination, strength, and endurance. Some of the best bike bootcamp Peloton workouts include EDM, Hip Hop, and bodyweight bootcamp classes. They’re carefully designed to keep your heart rate in the 60-80% range of your maximum heart rate, helping you burn around 400 to 600 calories in a 60-minute session.

To participate in Peloton Bike Bootcamp, you’ll need a Peloton bike or any alternative such as a Sunny Health bike or a YOSUDA bike with access to the Peloton App+. You may also need additional accessories such as an exercise mat, resistance bands, or weights for certain exercises. Eight Peloton instructors teach bike bootcamp workouts, including Tunde Oyeneyin, Robin Arzon, and Jess Sims.

3. Peloton Tread Bootcamp

Peloton Tread Bootcamp is a fantastic fitness program that’s all about getting the most out of your time and boosting your performance. It mixes up running, jogging, or walking on the Tread with some weight lifting action on the floor. These classes aren’t just for shedding pounds; they’re also here to supercharge your running game, level up those leg muscles, banish workout boredom, and give you a killer combo of strength and cardio training. The best instructors for Peloton Tread Bootcamp, out of a total of 10, are Adrian Williams, Hannah Frankson, and Matty Maggiacomo.

Consider checking out some of the best Peloton Tread Bootcamp classes, such as Thunder 45 with Adrian Williams, the iconic Saturday 60 with Jess Sims, and HIIT Bootcamp with Andy Speer. These classes are all above an average difficulty rating of 8.2, and you can expect to burn between 300 to 400 calories per 45-minute workout. You won’t need a Peloton bike or rower, but you will need a Peloton treadmill, along with a set of light to medium dumbbells (up to 20 lbs), a workout mat, bottles of water, and a towel for sweating.

4. Peloton Row Bootcamp

Peloton Row Bootcamp is a challenging full-body workout that combines strength and cardio elements. This workout primarily focuses on the upper body, engaging over 86% of your muscles. To participate, you’ll need a Peloton rower with an all-access subscription or a compatible alternative like the Concept2 rower and a Peloton Digital App+ membership. The classes are led by 2 experienced Peloton instructors such as Adrian Williams and Katie Wang and are available for up to 60 minutes.

Peloton Row Bootcamp offers a variety of class types, including warm-up, beginner, form & drills, endurance, Tabata, HIIT, and intervals. In my opinion, Peloton’s Rowing Bootcamp classes are the toughest and most demanding among Peloton’s bootcamp options. While bike and tread boot camps focus more on lower-body workouts, rowing bootcamp is all about engaging your upper-body muscles. If you’re aiming to enhance your overall fitness and build stamina, Peloton Row Bootcamp is the way to go.

5. Peloton Boxing Bootcamp

“Peloton Boxing Bootcamp is part of the Peloton Strength Bootcamp, which is a new hybrid workout program that combines boxing and strength training. Led by instructors Rad Lopez and Selena Samuela, these 20 to 30-minute classes are available on the Peloton App and all-access members. Unlike other Peloton bootcamp workouts, Peloton Boxing Bootcamp doesn’t require a bike, tread, or rower; it’s all on the mat. To participate, you’ll need dumbbells of various sizes, a workout mat, and a water bottle.

It’s a combination of cardio, including shadowboxing, kicks, punches, and jabs, along with strength exercises like squats, push-ups, and sit-ups. The goal is to elevate your heart rate, increase your strive score, burn calories during intense cardio segments, and then focus on strength training blocks.

6. Peloton Hiking Bootcamp

Peloton hiking bootcamp is a unique and challenging workout that’s part of the Peloton tread bootcamp series. Unlike traditional running classes, this bootcamp simulates mountain hiking on the treadmill, where you’ll spend 50-60% of the time walking on an elevated incline, replicating the experience of uphill hiking.

The Peloton hiking bootcamp workout includes a blend of cardio and strength training, a combination of uphill walking intervals, and 20-30 compound full-body exercises. To participate in Peloton hiking bootcamp, you’ll need access to a Peloton treadmill. Additionally, it’s recommended to have a workout mat and resistance bands for some of the strength exercises. You don’t need any specialized hiking equipment, as the workout is designed to be done on the treadmill.

What does the Peloton Bootcamp Class schedule look like?

The Peloton Bootcamp Class schedule typically includes:

  • Warm-up: A short, intense 4-5 minute session, usually on the bike or tread, to elevate heart rate.
  • Cardio: A segment of 5-7 minutes of moderate-intensity cardio, with variations in some classes.
  • Strength Training: Full-body circuit training, varying between bodyweight and weighted exercises.
  • Class Length: Ranges from 30, 45, to 60 minutes, with longer classes being more challenging.
  • Difficulty Levels: Classes are categorized into beginner, intermediate, and advanced, differing in exercise count and cardio intensity.
  • Exercise Types: A mix of cardio (running, cycling, rowing, or boxing) and strength exercises, either bodyweight or using free weights.

What is the Peloton Bootcamp workout plan?

The revised sentence would be: “The Peloton Bootcamp workout plan is a fitness schedule that incorporates Peloton Bootcamp workouts either on their own or in conjunction with other resistance training or cycling routines. The key distinction between the standard Peloton workout plan and the Bootcamp workout plan is that the Bootcamp schedule primarily centers around Bootcamp classes, which are categorized into three levels: beginners, intermediate, and advanced.

What is the Peloton bootcamp workout plan for beginners?

The Peloton Bootcamp workout plan for beginners is a structured fitness program designed for those new to boot camp-style workouts. It typically includes two weekly Bootcamp sessions, alongside low-impact rides and recovery classes, providing a comprehensive and balanced approach to fitness training, as shown in this table.

Day of the weekPeloton bootcamp workout plan for beginners
Monday30 min HIIT Bootcamp + 20 min Recovery Ride
Tuesday30 minutes Low-impact Ride
Wednesday20 min Full Body Strength + 20 min Recovery Ride
Thursday45 min Hiking Bootcamp
Friday30 minutes Low-impact Ride
Saturday20 min Outdoor Power Walk
Sunday20 min Restorative Yoga

What is the Peloton bootcamp workout plan for advanced?

The Peloton bootcamp workout plan for advanced is a fitness program designed for individuals with higher fitness levels. It includes a weekly schedule consisting of three bootcamp sessions, longer low-impact rides, and fewer recovery classes, offering a more intense and demanding exercise routine, as shown in this table.

Day of the weekPeloton class
Monday45 min Thunder 45 + 20 min Recovery Ride
Tuesday30 minutes Low-impact Ride
Wednesday45 min Thunder 45 + 20 min Recovery Ride
Thursday30 minutes Low-impact Ride
Friday30 minutes Low-impact Ride
Saturday45 min Hiking Bootcamp
Sunday20 min Restorative Yoga

How often should you do Peloton Bootcamp?

The recommended frequency for Peloton Bootcamp is 3-5 times per week, with the exact number depending on your fitness level and existing workout routine. Beginners may need more rest days initially to allow their bodies to adapt and minimize soreness, while experienced individuals can aim for 4-5 sessions weekly.

What are the best Peloton Bootcamp Instructors?

This table displays the top Peloton Bootcamp instructors categorized by bike, tread, and row.

Tread BootcampBike BootcampRow Instructors
Adrian WilliamsCallie GullicksonAdrian Williams
Andy SpeerRobin ArzonKatie Wang
Becs GentryJess Sims
Assal ArianCliff Dwenger
Jess SimsCody Rigsby
Joslyn ThompsonTunde Oyeneyin
Matty MaggiacomoAssal Arian
Olivia AmatoMayla Wedekind
Rebecca Kennedy
Robin Arzon
Selena Samuela

My favorite Peloton Bootcamp instructors are Adrian Williams and Jess Sims. They both kick ass, and their workouts are often among the toughest classes on the app.

What Equipment do you Need for the Peloton Bootcamp?

To join the Peloton Bootcamp, you’ll want to have some weights (light to medium), an exercise mat, a gym towel, and a cardio machine like the Peloton bike, tread, or rower on hand. Alternatively, you can also use kettlebells or Peloton resistance bands if you don’t have any weights.

  • Peloton Bootcamp Weights: The weights you’ll need can range from 10 to 30 pounds, depending on your fitness level and class choice. It’s a smart move to grab two pairs of weights, one light and one medium, for flexibility in your workouts. You can find these weights from Peloton, Amazon, eBay, local sports shops, or even consider kettlebells as an alternative if you’re in a pinch. Prices typically range from $45 to $95, with heavier weights costing more.
  • Exercise Mat For Peloton Bootcamp: Ideally, it’s a good idea to have a separate exercise mat for those off-the-bike rounds during your Peloton Bootcamp. This is where you’ll tackle planks, crunches, sit-ups, and other ab exercises to keep those core muscles in tip-top shape.
  • Shoes For Peloton Bootcamp: When it comes to Peloton Bike Bootcamp, you’ll want two pairs of shoes – cycling shoes compatible with the bike’s delta cleats and regular sneakers for the mat work. The delta cleats on cycling shoes aren’t the best for balance or floor protection, so using toe clips can be a handy workaround. On the other hand, Peloton Row and Tread Bootcamp simplify things; you only need a single pair of trusty tennis shoes.

How to find Peloton Bootcamp Workouts?

To participate in Peloton Bootcamp classes, you’ll need either an all-access membership or a Peloton digital membership. The Peloton membership can be used with a Peloton bike, tread, or rower.

  1. Download the app from the app store: The Peloton app is available for download on both iOS and Android devices.
  2. Sign up for a free trial: Peloton offers the first month for free to give it a try. You’ll still need to provide your card details, but you can cancel anytime.
  3. Turn on the app: You can launch the app from your phone, tablet, or desktop.
  4. Select Bike or Tread Bootcamp: In the workout tab, choose the category labeled “bike bootcamp” or “tread bootcamp.”
  5. Filter by difficulty or duration: You can further narrow down your class options by filtering based on type, time, instructor, and more.
  6. Prepare your weights and exercise mat: Some classes may require weights, while others only need an exercise mat.
  7. You can do the class with or without cardio equipment: If you don’t own a Peloton bike or tread, you can simply substitute the cardio portion of the class with your preferred form of exercise. More details on this in the next steps.

What are the Alternative Workouts to Peloton Bootcamp Classes?

Alternative workouts to Peloton Bootcamp classes include Peloton Strength classes and traditional cardio workouts like running or cycling. Peloton Strength Classes focus solely on resistance exercises, offering a full-body workout targeting various muscle groups. Another option is Orangetheory, which combines treadmill running, strength training, and rowing for a comprehensive workout; however, it typically requires studio attendance and is more expensive than Peloton.

What are the differences between Peloton Bootcamp vs strength?

Peloton Bootcamp combines strength training with cardio in a single session, providing an engaging and challenging workout. In contrast, Peloton Strength classes focus solely on back-to-back resistance exercises for a full-body workout, lasting up to 45 minutes.

What are the differences between Peloton Bootcamp vs Orangetheory Fitness?

The key distinction between Peloton Bootcamp and Orangetheory lies in their workout formats. Peloton Bootcamp utilizes a single piece of equipment for cardio, counting exercises by reps, while Orangetheory incorporates treadmill running, 3 strength exercises (timed for 30 seconds), and rowing into its classes.

In terms of accessibility and cost, Peloton Bootcamp can be done at home without prior booking, with a monthly fee of $12.99, whereas Orangetheory requires studio attendance and offers pricing options starting at 4 sessions for $59. Additionally, Orangetheory provides access to a full studio setup with various equipment, including dumbbells, TRX training, treadmills, and rowing machines.

Do you need a treadmill for Peloton Bootcamp?

For Peloton Bootcamp, you don’t necessarily need a treadmill; it can be adapted to any cardio equipment like a bike, rower, or elliptical. You can also perform it without cardio equipment, substituting exercises like walking up and down stairs or simply walking for the running portion. Additionally, using a recumbent bike is an option, although it may not provide the same intensity as a regular bike.

Ultimately, the choice between Peloton Bootcamp, Peloton Strength Classes, Orangetheory, or traditional cardio workouts depends on your preferences, equipment availability, and fitness goals. Each has its advantages, so you can tailor your fitness routine to your specific needs and enjoy a varied workout experience.

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.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recent Posts