Time is precious to us all, and wanting to know if a 20 minute Peloton ride is enough to get the many health and weight loss benefits Peloton promises you can receive. Is 20 minutes of Peloton really going to help you gain fitness, lose weight and improve your mental health?
On average, a 20-minute Peloton ride is enough to burn fat, lose weight, increase cardiovascular fitness and promote wellness. You can expect to burn approximately 200 calories, travel around 5 miles (8km) and have an average output of 100-150 watts.
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Why 20 Minutes Of Peloton Is Enough For Weight Loss
Peloton makes it straightforward to pick the perfect class regardless of your time commitment or goals. Using the Peloton filter system on the menu, you can select the length of the ride, class type and difficulty level. Peloton has more than 7 million members on the platform, and its most popular ride length is 20 minutes, with more than 70% of members using it every day.
The vast majority of us can find at least 20 minutes in a day to hop on the Peloton bike and do a great spinning session. 20 minutes is ideal because it provides enough resistance and output to burn calories to make that ride worthwhile and beneficial towards our weight loss and fitness goals.
Furthermore, 20 minutes is a baseline for most beginners and intermediates because it will help improve your overall fitness levels and strength/power on the bike and increase VO2 performance. When you become more advanced or you want to enjoy a more extended spinning session, you can always add a 30-minute ride to your weekly schedule.
Ultimately it depends on your weight loss goals. If you are trying to lose weight quickly, then 20 minutes may not be enough if the short term. But if you make a 20 minute Peloton ride part of a daily routine, then you will reduce your weight and improve your cardiovascular fitness levels.
If your looking to use a Peloton for weight loss check out my 21 tips to use a Peloton to lose weight fast.
How Many Calories Do You Burn In a 20-Minute Peloton Class?
On average, a male who weighs approximately 200lbs can burn 222 calories in 20 minutes with a moderate output (150 watts) on a Peloton bike. For a female weighing around 170lbs will be 191 calories. If you increase the speed to high intensity, a male will burn 396 calories and a female 342 calories.
The table below analyses the number of calories you can expect to burn for your weight and intensity level on a Peloton ride in 20 minutes. To see how a Peloton calculates calories burned read this article.
| WEIGHT | LOW INTENSITY | MODERATE INTENSITY | HIGH INTENSITY |
| 150lbs – 170lbs | 140 calories | 180 calories | 320 calories |
| 170lbs – 200lbs | 150 calories | 191 calories | 342 calories |
| 200lbs – 230lbs | 174 calories | 222 calories | 396 calories |
| 230lbs – 250lbs | 200 calories | 254 calories | 454 calories |
| 250lbs plus | 250 calories | 317 calories | 566 calories |
However, a Peloton class is going to burn far more calories than a stationary bike or standard spin bike. The reason Peloton makes exercise more effective is the instructor and the purpose made classes that are intended to burn calories faster with the right amount of intensity. Most people consider hiit workout to be the best way to burn calories but a combination of different speeds and intensities are best.
Peloton makes it easy to view your calories burned because it stores all your workout data on the Peloton app. The Peloton app also contains all the Peloton workouts so you can plan your weekly rides.
How Often Should I Ride My Peloton To Lose Weight?
Typically, to improve overall fitness and lose weight, it’s recommended your ride your Peloton 5 times a week for a minimum of 20-minutes for a beginner. Intermediate and advanced riders can increase the volume to 6 times each week. Use a combination of different classes to advance your fitness levels.
If you are short on time, aim for 3 x 20-minute workouts and 2 x 30-minute workouts to make the most of your Peloton membership. You can also supplement your riding with other exercises such as running, weightlifting or HIIT classes (high-intensity interval training)
When it comes to working out, there is no one-size-fits-all answer. You need to find what works best for you and your schedule. If you can, try and make working out a daily habit, even if it’s just a 20-minute Peloton ride. Read this post to see how long it takes to lose weight with a Peloton.
Peloton provides plenty of classes that are under 30 minutes, so you can easily get a workout in even if you’re short on time. Additionally, Peloton offers a variety of other workouts besides cycling, such as running, HIIT, strength training, and yoga, so you can mix up your routine and keep your body guessing (which is essential for continued progress).
Here is a sample of a Peloton bike weekly workout plan:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 20-minute Climb | 20-minute Low Impact | 20-Minute HITT | Yoga/ Stretch | 20-minute Low Impact | 60-minute Power Zones | Rest Day/ low impact exercise |
What Are the Best 20-Minute Peloton Rides?
Many things make up a good 20-minute Peloton ride, and for me, the top items on my list are the instructor, difficulty level and most importantly, the music. I find that most people usually search by instructor or by music genre because it’s essential that you enjoy it in the class or you won’t achieve your best.
Ideally, 20-minute rides should have a combination of different positions, speed, intensity and distance so you can engage your core, glutes and legs, which burns more calories. It should also have some higher interval sections where you work harder for 20 to 30 seconds and then rest. Always warm up before each class or use a moderate intensity if your feel more fatigued.
Here are my favourite 20-minute rides that I can recommend:
- 20 minute Hill/Climb Rides – With Alex Toussaint
- 20 minute Beginner Rides – With Matt Wilpers
- 20 minute Intervals Rides – With Denis Byrnes
- 20 minute Fat Burner Rides – With Robin Arzon
- 20 minute HIIT/Tabata Rides – With Leanne Hainsby or Jess King
- 20 minute Power Zone Rides – With Ben Alldis
- 20 minute Beginner Rides – With Cody Rigsby
- 20 minute power zones – with Matt Wilpers
Nonetheless, let’s be honest, you will choose the ride based on the type of music that you enjoy, and truthfully, I would agree that this is the best method to get the most from your workouts and enjoy the peloton experience the most.
The most popular music on Peloton is hip-hop, EDM, pop and rock, so if you’re into those genres, you’ll be spoilt for choice. If you prefer something a little more mellow, then there are plenty of rides to choose from that play indie, folk and alternative music. Whatever your taste in music, there is definitely a 20-minute Peloton ride out there for you!
Try 20 Minute Live Rides
Peloton live rides are classes that are taught by a live instructor. They are different from the regular Peloton classes because they are more interactive, and the instructors interact with the riders in the class. This makes them a great option if you want a more personal experience, or if you’re looking for something that feels more like a traditional spin class.
They also help with motivation because you can see other people working hard and it pushes you to do the same. You can also connect with a friend and ride together. If you connect via the webcam you also watch each other riding the class. I would recommend a live 20 minute Peloton class if your motivation is low.
For a complete review of the Peloton Live and how it works, check out this article
How Many Miles Is a 20 Minute Peloton Ride?
During a 20-minute Peloton class, you will travel between 5-8 miles (8-12km) at an average cadence of 80RPM and burn approximately 222 calories, which is considered a good workout for beginners and intermediates for 20-minutes.
The best thing about a Peloton class is that the instructor will guide you on maximising your session to ultimately burn the most calories and achieve the best output for your ability and experience level. Moreover, the type of music can really help motivate and inspire you.
Mileage isn’t always the best factor for an excellent Peloton workout, so don’t over-fixate on how many miles you are covering. Instead, try improving your overall output, which is recorded in the table to the side during each ride. The output is calculated by using your cadence and resistance.
Therefore, the faster your legs move and the heavier your resistance is, the higher your overall output will be. The instructor will guide you and provide some number ranges, but you can always push yourself and go above these numbers to shoot up the leader board.
How Many Miles Should I Ride My Peloton To Lose Weight?
Generally, you have to burn about 3,500 calories to lose 1 pound of belly fat and lose weight. Therefore, you must cycle your Peloton bike for 1 hour every day at a moderate rate which is approximately 16-20 miles.
But there’s a lot more that goes into it than just miles covered, including overall heart rate and calories burned. You can lose a lot more weight in a short period of time when you cycle at higher intensities or utilise interval training which has been proven to target weight loss a lot quicker than steady-state cycling.
Yet, the best way to lose weight is to be consistent over 6 weeks and ride your Peloton every day for 30-60 minutes. It’s easier to fit into your routine and your move likelihood to make it a habit. Riding at high intensity for one session than doing nothing for days isn’t the best method for weight loss. If reducing belly fat is your goal then check out my attics does Peloton burn belly fat for the best tips.
What Is A Good Output For A 20-Minute Peloton Ride?
On average, a good output for a 20-minute Peloton ride is anything above 200 watts. However, beginners can expect anything above 100 watts and advanced rides 350 watts or more. However, as long as you are progressing within your own abilities, you will still benefit from a Peloton bike.
The total output works by calculating your cadence ( how fast your legs move) vs the resistance level. Therefore, the quicker your cadence and the higher your resistance level, the higher your output will be and the further up the leaderboard you will move.
For example, a 20-minute EDM with 110,000 riders can expect the leaders to produce an output of 400 Watts or more, even 600 watts. The middle of the pack would anticipate around 250 watts and the bottom of the board, less than 100 watts.
What Is The Best Time Of Day To Ride My Peloton?
The best time of day to ride your Peloton is in the morning as you will have more energy and be less likely to make excuses not to exercise later on in the day. It’s easier to get out of bed and do a 20-minute workout than it is to find an hour later in the day when you are tired from work.
If you ride in the morning, it also sets you up for the day as you will have accomplished something and be more likely to make healthier decisions throughout the day. It’s a great way to start your day on a positive note and set yourself up for success.
Although, some people prefer to exercise later in the day as they feel more energetic. If this is the case, try and avoid riding too close to bedtime as you may have difficulty sleeping later on. The key is to find what works best for you and your lifestyle and stick to a consistent routine.
There are also certain classes which are better at different times of the day. For example, if you want an energetic start to your day, try a HIIT or cardio class in the morning. If you are looking to wind down before bed, try a yoga or meditation class in the evening.
Regardless of the time you decide to ride your Peloton bike, you don’t need to ride when the class is live. All Peloton classes begin as live, but they are recorded and put into the library for later use. Most classes remind on Peloton for 6 months or longer.
Is a 20 minute Peloton Ride Enough Summary
Hopefully, I’ve explained that a 20 minute Peloton ride is enough to burn fat, lose weight, gain fitness and improve your mental well-being. A 20-minute Peloton class every day is more manageable for busy schedules, so you will likely turn up each day and work out. Over a period of 12 weeks, it’s better to constantly with 20 minute classes than ride two or three 30-minute classes each week.
20 minutes of Peloton is great for beginners because they are short ride and they it will help to build your output, increase your wattage and boost your energy levels. If you ride your Peloton of 20 minutes every day for 1 month you will have the energy and endurance to increase your time to 30 minutes or more. This is when the weight will come off quicker.
