Peloton weight loss is a real thing with hundreds of thousands of successful people achieving their weight loss goal. The Peloton bike is an indoor spin bike that is designed to replicate outdoor biking and can be used in any location with internet access.
The Peloton bike has been shown to help people who have difficulty exercising due to time constraints or are self-conscious about going to a gym or fitness class in public. Additionally, the Peloton bike has been proven to help people lose weight faster than diet alone.
This article is a way to design your Peloton weight loss plan, which helped us lose weight, boost our mental health and have thousands of great workouts using the Peloton. Good news you can speed up the process to lose weight in as little as 12 weeks or less, depending on your weight loss goal ( here why’s Peloton are good for weight loss)
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21 Ways To Use Peloton For Weight Loss
Using a Peloton for weight loss should be used in conjunction with a healthy diet and regular exercise to help you lose weight quickly. But before you set your weight loss goal, it’s essential to be realistic and don’t over-exercise or undereat as this can lead to health problems.
A healthy weight loss goal aims to lose 1-2 pounds of body fat each week over 12-16 weeks. Regardless, your weight loss might slow down because your body will adapt to the diet and exercise, and your metabolism will adjust.
This typically occurs around week 4 of a new workout and diet routine. But don’t give up and keep pushing past the weight loss plateau. Adjust your Peloton workouts appropriately and adjust your calorie intake.
1. Follow a Peloton Weight Loss Approved Diet Plan
Before you begin any diet, you must calculate your daily calorie expenditure. To do this, you must know your Basal Metabolic Rate (BMR). Your BMR is the number of calories you burn per day at rest. Next, you need to understand your Total Daily Energy Expenditure (TDEE). Your TDEE is your BMR plus the calories you burn through physical activity.
To lose weight healthily, you need to create a daily calorie deficit of around 500 calories. Suggesting you need to consume 500 fewer calories than your body burns each day. This can be done by eating less or exercising. Our recommendation is to use both, so you don’t feel hungry all the time. A typical 45 minutes Peloton class will burn around 500 calories.
On the days you are resting from exercise, you need to eat 500 calories less to maintain your weight loss. This will give you a weight loss potential of 1 pound a week. However, if you want to lose 2 pounds a week, you need to double it to 1000 calories. This is very challenging, particularly the longer you diet and exercise.
Noom has an excellent nutrition team, and they have put together some superb diet plans for their members, which are all based on the latest scientific research. You can join the Noom Nutrition Plan here. The programs are easy to follow and have both vegan and vegetarian options.
2. Join a Live Peloton Class
80% of Peloton users utilise the on-demand feature (pre-recorded classes), and only 20% of users participate in the live classes. The live classes are where the real magic happens, as it’s much harder to cheat and slack off when you know others are also working extremely hard.
Additionally, the leaderboard feature on the Peloton live makes you push yourself harder as you can see how you rank against other class participants.
Peloton lives are a fantastic way to push yourself further because you are less likely to stop the class halfway through when you are cycling on demand. It’s easy to stop and delete that workout because no one will ever know. When riding live, the instructor knows who is in the class and gives you motivation and encouragement, which you don’t receive on-demand.
It is straightforward to schedule live classes, and your Peloton App will send you a reminder 10 minutes before the class begins. It’s an awesome strategy to remain accountable and make sure you complete your workout. For more details on how live classes work, read this post.
3. Use the Peloton App to Track Your Progress
The Peloton app is an essential tool for all users as it tracks your progress and stores all your workout data. You can see how many calories you have burned, distance cycled, average speed, and heart rate. The App also has a fantastic feature that allows you to compare your performance against past workouts.
This is an excellent way to monitor your progress and ensure you are pushing yourself each time you get on the bike. Additionally, the App will summarise your monthly activity, which is fantastic for keeping you motivated. You can follow other Peloton users and see their output, which is an added incentive to work harder.
Every 3 weeks, I like to return to a class I previously completed to see if I can beat my score. This honestly spurs me on to achieve a new personal best, confirming that my fitness levels are improving. My output always improves significantly because I lose weight, gain cardiovascular fitness, and build muscle.
4. Combine Cardio and Strength Peloton Classes
Peloton offers both cardio and strength classes, and I recommend combining both in your workout routine. The strength classes are excellent for toning your body, while the cardio will help you lose weight.
A recent study showed that a combination of cardio and strength is the most effective method to lose weight and improve fitness levels.
The Peloton strength classes are around 30 minutes in duration, and they use both bodyweight and dumbbells. The workouts are high-intensity, and you will definitely feel the burn. I often like to do a strength class before a cardio session, as it gets me pumped up.
Similarly, you can do the Bootcamp classes, which combine cardio and strength. These classes are around 45 minutes long and are excellent for getting a sweat on. I often burn well over 500 calories in these classes, but they are extremely taxing on the body, especially the legs, so I complete two bootcamps each week, usually Tuesdays and Saturdays.
Here are my favourite strength classes on Peloton;
- Full Body
- Core
- Lower Body
- Bike Bootcamp
- Cycle & Arms
You need a small number of dumbbells to get the most out of these strength classes. Here is the exact dumbbell set I use for all my Peloton strength classes and Bootcamps, and it’s far cheaper than buying them directly from Peloton. Link here.
5. Do High Intensity Interval Training (Hitt) Classes Twice a Week
High-intensity interval training (HIIT) is ideal for losing weight and improving cardiovascular fitness. HIIT entails completing quick bursts of intense exercise followed by periods of rest. This type of training is fantastic for burning fat as it raises your metabolic rate for hours after the workout.
A recent study showed that HIIT workouts are more effective than traditional cardio for fat loss. Therefore, if you are looking to lose weight, I recommend completing two HIIT classes each week. Peloton offers a range of HIIT classes, which are around 30 minutes in duration. I often like to do a 20 minute HIIT class before a live class as it gets me warmed up and ready to ride.
Here are my favourite HIIT classes on Peloton;
- HITT & Hills
- Intervals rides
- TABATA rides
- HITT & Arms
The key to getting the most out of a HIIT workout is to push yourself as hard as possible during intense periods. I like to go all out and then take it easy during the rest periods. This type of workout is excellent for fat loss but can be highly taxing on the body, so I recommend only doing two HIIT classes per week with two days of rest in between.
I also advise wearing a heart rate monitor to maximise your workout. Discover everything you need to know about why this is essential for weight loss, read my complete article here.
6. Use Peloton 5-6 Times a Week for 45-60 Minutes
I recommend using Peloton 5-6 times a week for 45-60 minutes. This is the sweet spot for continued weight loss and improving fitness levels over a short time. If you exercise for less than this, you won’t see noteworthy results fast, but you will burn more calories and increase your metabolism if you exercise for more.
The national minimum guided daily exercise is 30 minutes, but only 19% of Americans actually achieve this. Their biggest reason for not exercising is that they don’t have enough time. However, if you have a Peloton at home, then you have no excuses, especially if you plan your workouts first thing in the morning.
If you are brand new to exercise or highly overweight, start with 3-4 days a week and gradually increase to 5-6 days as your fitness improves and your weight drops. If you have a lot of weight to lose, you will notice massive weight loss in the first 4 weeks as your body adjusts to the new exercise regime. In some cases, 4 or more pounds each week can be lost.
If you only have time for 30 minutes of Peloton each day, is that still enough to lose weight? Read this post to find out.
7. Workout Fasted in the Morning
If you want to lose weight as quickly as possible, working out on an empty stomach is the best way to do it. Fasted exercise forces your body to burn stored fat for fuel, which results in rapid weight loss around the belly, bum and hips. I advise completing a Peloton workout on an empty stomach first thing in the morning.
NB, If you plan to use your Peloton in the afternoon or in the evening, then the fasted cardio will not work for you and will make you feel awful. Therefore, I wouldn’t use fasted workouts.
You don’t have to complete every Peloton workout fasted to see results, but I do recommend that you test fasted exercise at least 3 times a week for optimal weight loss. I wouldn’t do fasted Peloton workouts on strength/Bootcamp days as you require all your energy for building and strengthing muscle.
The best type of Peloton exercises to do when fasting is high-intensity interval training (HIIT) if you have a short time frame. If you only have 20 or 30 minutes to workout, I would complete a HITT workout fasted that way, you are maximising fat loss throughout the day. How long does it take to lose weight with Peloton, find out here.
8. Workout with a Friend or Group
When you Peloton with friends or in a group, it makes the time fly by. I often find that I work harder when I have someone to ride alongside or compete against. I like to Peloton with my brother because we are similar weight and we are incredibly competitive. When I work out with other people, I have some of my best outputs, and the time goes remarkably fast.
The best thing about Peloton is you can use the webcam to watch and talk to each other during your ride. For more information on how to do this, read this post. Peloton doesn’t have private classes, but if you want to ride with a group of people, you can all access the same on-demand class, and it’s basically a private class with your own leaderboard.
Peloton doesn’t have a limit to how many friends can join your class so take advantage of group workouts, particularly if you haven’t got the inspiration to push yourself. I like to work out with a friend when my motivation is low, or I want to get my personal best score.
9. Use Peloton Power Zone Weight Loss Classes
The Power Zone training system is designed to help you ride more efficiently and effectively by targeting specific heart rate zones. When you use the power zone method, you will be able to see your wattage output and how many calories you are burning per hour.
I suggest using the endurance setting on the Peloton power zone because it is specifically designed for 45-60 minutes or more long rides. The endurance setting is also great for burning fat as you will be riding in zones 2 and 3, which are predominantly fat-burning zones.
Everyone thinks that you need to ride as hard as you can for every workout, but this will only lead to burnout. A power zone is the type of ride you want to complete the day after a hard ride. You shouldn’t get off the bike after a power zone feeling fatigued and exhausted.
Here’s how a standard week of Peloton workouts look for maximising weight loss.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Power Zone | Bootcamp | Power Zone/Rest | HITT | Power Zone | Bootcamp | Rest |
10. Select Your Peloton Weight Loss Goals
There are a lot of different weight loss goals that you can set for yourself, but it’s important to choose the ones that are right for you. If you’re not sure what kind of goals to set, here are some ideas:
- I want to lose 1 pound per week for the next month.
- I want to lose 2 pounds per week for the next 6 weeks.
- I want to lose 5% of my body weight in the next 3 months.
- I want to fit into my goal clothes by my birthday.
Always set yourself a target date for your weight loss goals so that you have something to work towards. Having date-specific goals will help to keep you motivated and on track. Similarly, be realistic with your goals. It’s not healthy or sustainable to lose more than 2 pounds per week, so don’t set yourself an unrealistic goal that you can’t achieve.
Finally, make sure to write down your goals and put them somewhere that you will see them every day. This will help to keep you accountable and focused on your goals.
11. Include Strength Training
If you have a peloton bike or tread, it’s tempting only to use those machines for your weight loss routine. But don’t forget about strength training as an additional exercise 3 times a week.
Strength training is an important part of any fitness routine, but it’s often neglected in favour of cardio. However, if you’re trying to lose weight, strength training should be a key component of your workout routine.
Strength training helps to build muscle, and the more muscle you have, the more calories you will burn at rest. In addition, strength training helps to improve your overall fitness level and gives your body the shape you desire. If you only lose weight without losing up, you might be disappointed with your results.
12. Use Upper Body Exercises
The majority of Peloton workouts focus on leg muscles and neglect upper body exercises. Half of your body is above the waist, so it essential to work those muscles as well. Peloton has many arms and spin classes and boot camps, but they don’t have upper body-focused workouts.
Consider adding a back workout, chest workout and shoulders and arms to your weekly routine to cover your entire body. You want to achieve a well-balanced physique, and upper body exercises will help you to achieve that.
Here are some examples of upper body exercises that you can do at home with little or no equipment:
- Push-ups
- Tricep dips
- Bent over rows
- Shoulder presses
- Lateral raises
- Biceps curls
- Bench press
13. Use Pelotons Pre-Loaded Exercise Programs
Peloton offers numerous programs that range from 3 days to 12 weeks. They make it really easy if you are unsure where to start. All you have to do is download the plan, and it provides you with a new workout for that day.
Each program is broken down into beginner, intermediate and advanced, so you can definitely find the perfect program for your weight loss goal. Some of the most popular programs are;
- Peak your Power Zone
- Road to your 26.2
- Floor Bootcamp
- Go the Distance 5k
- Peloton Boxing
- Crush your Core
If you want to advance your weight loss potential, then combining a regular class with a program is a great way to keep on track. Furthermore, when you use different classes and programs, it helps with motivation and improves your fitness levels.
14. Join the Peloton Weight Loss Challenge
The Peloton Weight Loss Challenge is a great way to stay motivated and on track with your weight loss goals. It always gives you then encouragement to achieve a goal with a group of like minded people who have similar weight loss goals. Also its great to have the competition especially if you are competitive and like to win.
The challenge is a 12-week program that you can join at any time. It’s free to join, and you can win prizes if you meet your weight loss goals. The challenge is open to all Peloton members,To join, log in to your Peloton account and go to the “Challenges” tab. Then click on the “Join Now” button for the Peloton Weight Loss Challenge.
Once you’ve joined, you’ll be given a weight loss goal to aim for over the 12-week period. You can track your progress and see how much weight you’ve lost, how many pounds you have to go, your current position in the challenge and the prizes you could win.
15. Set a Peloton Workout Schedule and Stick to it
I would recommend setting a schedule and sticking to it. I think that its important to be consistent with your workouts if you want to see results. I would suggest working out 3-4 times per week for at least 30 minutes each time.
If you go to your Peloton profile you will find your overview. It shows your 30 days activity and gives you data for each workout. The best part is the weekly streak and have many days you have workouts out that month.
When you start to get a streak of workouts it will motivate you to continue. Furthermore, once you notice the streak growing you will be less likely to break the streak because you will have to start over again. If you don’t know, once you reach 100 rides you get a Peloton t-shirt. There are more prizes to win as your streak grows.
16. Drink Enough Water After Your Peloton Class
It is really important to drink plenty of water when you are working out. When you sweat you lose water and need to replace it. I would suggest drinking at least 2 litres of water a day, especially on days when you are working out.
A good rule to follow during your Peloton workouts are to drink 500ml of water for every 30 minutes your exercising. If your workout last for 60 minutes or more, I recommend adding some hydrant tables to your water. It will help you to rehydrate and replace any electrolytes, salts and minerals you have lost. It will keep you from get fatigued too quickly.
Water has many benefits and is essential for our bodies. Some of the benefits of drinking water are;
- It lubricates and cushions joints
- It regulates body temperature
- It flushes body waste
- It aids in digestion
17. Get Enough Sleep
Sleep is important for exercise because it allows your body to recover properly. When you don’t get enough sleep, your body isn’t able to repair the damage that was done during your workout. This can lead to injuries, and you won’t see the results you were hoping for.
Sleep is also important for weight loss because your body releases important hormones like Ghrelin and Leptin when you sleep. Ghrelin is a hormone that increases your appetite, and leptin is a hormone that decreases your appetite. If you don’t get enough sleep, your ghrelin levels will increase and your leptin levels will decrease. This can lead to overeating and weight gain.
There are a few things you can do to improve your sleep and see better results from your workouts.
- Make sure you get enough sleep every night (Most people need between 7 and 8 hours of sleep per night).
- Establish a regular sleep schedule. Go to bed and wake up at the same time every.
- Get sunlight in the Morning because it kickstarts your circadian rhythm. A short 20 minutes walk is a great way to do this.
- Remove blue light device from your bedroom 60 minutes before sleep.
- Use blackout blinds in your room to get it really dark.
- Listen to binaural beats in a theta frequency to encourage longer periods of deep sleep.
18. Do More Peloton Hill & Climb Ride
The majority of Peloton classes have a period of hills and climbs within their classes. But to really benefit from maximum weight loss you want to complete 1 or 2 hill/climb workouts each week.
One of the best classes are HITT and Hills or interval training. Before you start your ride, the instructor will always explain the class plan. If you have the Peloton App you can select the workout and go to class plan. In this section you can see what the class is broken down into. If you don’t see any climbs or hills then you might need to find something better.
You can plan your week or Peloton classes on Sunday night and add them to your schedule to make it easy and it removes the wasted time trying to find the perfect class. I would always have a less intense day after a climb or hills class, so my body can recover.
19. Consider Weight Watchers
Weight Watchers is a company that provides weight loss programs and services. They have a variety of programs to help you lose weight, including an online program. Their programs are based on the idea of tracking your food intake and making healthy choices.
Weight Watchers is good because it is based on the idea of tracking your food intake. When you track your food, you are able to see how many calories you are eating and what type of foods you are eating. This can help you to make healthy choices and lose weight. Weight Watchers also has a variety of programs to choose from.
A balanced diet and exercise are important for weight loss because they help you to burn more calories. When you burn more calories than you consume, you will lose weight. A balanced diet provides your body with the nutrients it needs to function properly, and exercise helps you to burn calories.
20. Read Peloton Weight Loss Success Stories For Motivation
Reading success stories gives you motivation because it helps you to see that other people have been successful in losing weight. When you see that other people have been successful, you will be more likely to be successful yourself. Reading success stories also provides you with motivation because it shows you that you are not alone in your struggle to lose weight. When you see that other people have been successful, you will be more likely to continue working towards your goal.
Peloton has a website where you can read success stories from other members. You can also find Peloton success stories on the internet by searching for “Peloton success stories.” Reading these success stories will help you to see that other people have been successful in losing weight, and it will give you the motivation to continue working towards your goal.
Looking for some motivation to help you lose weight? In this video, I’m going to show you some success stories from people who have used Peloton to successfully lose weight. These stories will give you the motivation you need to continue working towards your goal.
21. Join a Peloton Weight Loss facebook Group
Joining a Facebook group is beneficial because it allows you to connect with other people who are also trying to lose weight. When you are connected with other people, you can share tips and advice with each other, and you can support each other through the journey. Joining a Facebook group is also beneficial because it allows you to access support from people who are going through the same thing as you.
There are a number of Peloton Facebook groups that you can join, and these groups can be found by searching for “Peloton Facebook group” on the internet. Joining a Peloton Facebook group is a great way to connect with other people who are trying to lose weight, and it is a great way to get support and motivation.
You can also find Peloton groups on other social media platforms, such as Instagram, Pinterest, Reddit, TikTok and Twitter. When you search for “Peloton group” on these platforms, you will be able to find a number of groups that you can join. Joining a Peloton group on Instagram or Twitter is a great way to connect with other people who are trying to lose weight, and it is a great way to get support and motivation.
Peloton Weight Loss Summary
Hopefully Ive given you loads of tips and trick to lose weight with Peloton. On average people use their Peloton for 30 minutes 4 times a week. This is ideal for weight loss because you can expect to burn around 500 calories during a Peloton Class. You need to burn around 3500 to lose a pound of body fat so, you can expect to lose around 0.5 pounds each week with a Peloton.