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Best Peloton Class for Weight Loss - The Full Guide

Carlos Glover
March 7, 2024

Peloton offers plenty of intense and light classes that you can try out in your weight loss journey. Among the thousands of Peloton classes available on the app, some (like bootcamp, strength training, and some Peloton rides and runs) will certainly help you lose weight in a quick and healthy way.

I´ve been riding both stationary and mobile bikes ever since I was a kid. I´ll admit that when I formally began indoor training back in 2015, I knew very little about calories, much less about what the most calorie efficient and fun Peloton classes were. After some trial and error, I learned more about each class and discovered plenty of hidden gems.

With this in mind, we´ll take a look at everything you need to know regarding the best Peloton class for weight loss.

Best Peloton Classes for Weight Loss

As a general rule, you can sort all types of Peloton classes into the following categories, each with our recommended classes:

  • Cycling Classes: These include all lessons that involve the use of a bike. For whichever purpose, it may be (uphill, cardio, power zone rides).
    • Matt´s 45 minute Power zone endurance ride
    • 30 minute 8o´s cycling ride with Dennis Morton
    • 10 minute climb ride
  • Treadmill Classes: These classes are all about using the Peloton treadmill as the main focus and tool for your training.
    • 45 minute intervals run with Becs Gentry
    • 20 minute Punk Rock run with Chase Tucker
  • Bootcamp Classes: Bootcamp classes are a mix between on-machine and off-machine workouts. You´ll first warm up to a cardio exercise (on-machine) followed by a strength portion, which is done off-machine. These are unique workouts you can take on the Peloton app.
    • 30 minute Full Body Bootcamp with Tunde Oyeneyin
    • 45 minute Bring the Heat with Cody Rigsby
  • Off-Bike Workouts: These refer to all the classes for which you don´t need a bike or tread to do. Some of the classes that fall into this category are meditation, yoga, stretching, and even some strength classes, like barre.
    • 20 minute Focus Flow yoga with Ross Rayburn
    • 10 minute Pilates with Hannah Corbin
  • Strength Classes: These are classes in which you´ll test and develop your strength. Most of these classes are done off-bike, However, they deserve a category of their own, as it is quite a broad field of training.
    • 10 minute Arms & Light weights with Tunde Oyeneyin
    • 30 minute Strength for runners with Becs Gentry
    • 20 minute upper body with Robin Arzon
  • Cardio Classes: Cardio classes are those types of classes meant to stimulate your heartbeat. These classes can intertwine with cycling, strength, or running. However, it is important to make the distinction, as it is a discipline by itself.
    • 15 minute HIIT with Olivia Amato

Any Peloton workout you take will help you shed calories. However, it is true to say that each class varies in intensity. Therefore, I´d recommend trying all classes and go with the lessons which best work for you.

Peloton Cycling Classes

We´ll begin with Peloton´s most iconic classes: Cycling lessons. Peloton originally just offered cycling lessons. They´re specialists in this field. Meaning you´ll get the best quality of exercise.

On average, a man weighing 75 kg (150 lbs.) will burn anywhere around 600 calories from cycling in just one hour (a woman of the same weight will burn around 500 calories). Meaning, it can be a very complete workout. It all depends on your pace and the terrain. Additionally, exercising on your bike is fun, which doesn´t make it feel like exercise.

Based on the previous metric. By doing 1 hour of cycling every day (500-600 calories), you can reach the 3,000 calorie marker by cycling 5 to 6 days every week.

Finally, here are some recommendations of the best Peloton cycling classes I've enjoyed:

Black and Red stationary bikes

Climb Ride

Have you ever tried riding a bike uphill? If so, you know that is intense work. Peloton offers over 540 different climb rides as of September 2022. The average climb ride class can range anywhere from 10 to 60 minutes, so it is quite flexible.

A climb ride specializes in progressively upping the intensity on your bike, up until you reach the top. The class makes these increments slowly, which gives you time to adapt and pace yourself, but at the same time, you´ll be doing plenty of exercises. All this will help you in your quest toward losing weight.

Pro Cyclist Ride

The Pro Cyclist ride is without a doubt one of the toughest rides Peloton offers. You´ll burn somewhere around 600 calories just by completing it. The class is led by Christian Vande Velde, who´s a former Olympian and a top 10 Tour de France finisher for 11 years in a row.

The Pro cyclist ride takes through various power zones. It is quite a high-intensity ride that lasts 45 minutes. Not only will it help you lose weight, but it´ll also help you work out your aerobic capacity.

All things considered, I recommend you only do this class if you have the fitness level for it.

Power Zone Endurance Ride

Power Zone endurance rides are one of the toughest and longest cycling lessons Peloton offers. There are over 10 different classes, all given by Peloton Instructor Matt Wilpers, and all last 90 minutes.

During the ride, you´ll test one specific power zone during the whole class. This will help you develop endurance and muscle strength. The most common zone for these rides is zone 2. By riding stably in zone 2 which is called "endurance" you´re at your body´s highest metabolic rate, which means you´re burning body fat, without burning yourself.

Overall, Power zone endurance rides will help you maintain a high energy output for a sustained period of time, which will definitely help you lose weight.

Tabata Ride

A great way to burn some body fat is to do a Tabata ride. These types of Peloton workouts are quite short, but due to the intensity of the training, which goes full throttle the whole time, they make for a very complete workout. It is the complete opposite of the power zone endurance ride we just mentioned.

Tabata rides are considered one of the best exercises to do if you quickly want to lose some body weight. However, they´re only known to work in the short term. If you wish for the effects to last, you´ll have to mix it in with other types of exercise.

The ride consists of periods of high energy deficit and then a short recovery period. It sets a 2:1 ratio for this, which means you´ll have to do double the work. This type of ride lasts between 10 and 30 minutes.

Running Classes

One of the best exercises you could possibly do to lose weight is running. In addition to losing belly fat, you´ll also train your lungs, heart, and whole body. So it's an extremely positive exercise to do.

On average, a runner going at a steady 5 mph can burn up to 600 calories per hour. As you can see it is a great exercise for weight loss.

Here are some of the best running classes Peloton offers:

Tempo Running Classes

The Peloton tempo run is made for the treadmill. It has the purpose of helping runners become faster and endure more. This class is great for weight loss, not only will it help you burn calories quickly, but also develop your lungs, and aerobic capacity and train your lower body.

The class lasts between 20-30 minutes, during this workout you should try to keep the same pace during the whole workout, However, there could be sudden bursts or small rest pauses as well. It's like the power zone endurance ride but running. Additionally, in this class, you´ll be around Power zone 3, aptly called "Tempo".

Strength for Runners

This class is for runners looking to increase their endurance, avoid injuries, and practice recovery. The class can last between 5 to 30 minutes and focuses on strength, full body, and core muscle development.

This class is great for helping you burn calories and build muscle on your legs. Overall, It is one of the best lower body resistance training lessons on the whole Peloton menu. In the class, you´ll cover all the exercises to make you a more efficient runner: squats, lunges, pushups, etc.

Peloton Bootcamp Class

Peloton Bootcamp classes mix strength training with cardio training. They´re dynamic and intense. If you´re looking to lose weight, these should definitely be on your list, as they´re known for their high intensity and quick pace.

During a one hour Bootcamp class, an average person can burn between 400 and 700 calories, which is an ideal pace for steady weight loss. They are one of the most solid Peloton workouts on the menu.

Here´s a list of some of the best Bootcamp classes.

Peloton Bike Bootcamp Upper Body

If you´re looking for a solid upper body and bike workout, which not only trains your strength but also your aerobic capacity, look no further. This class focuses on building muscle. endurance and challenge the entire body. Other classes may target a variety of muscle groups. Regardless of the workout, you´ll burn calories.

Bike Bootcamp upper body typically ranges from 30 to 60 minutes. These classes typically have a bike portion, where you'll work on cardio. There you'll work on pace and work on your breathing as well. The class then has a small shoe change pause. Then, you´ll proceed to do the strength part, which will stimulate muscle growth.

Peloton Tread Bootcamp

This Peloton workout is designed to mix the treadmill and strength training. It works exactly the same as the bike Bootcamp, just the cardio part will be done on a different machine. Due to this slight change, you might just work on different body muscles. The weight loss goal doesn't change.

These are some of the best Peloton classes for weight loss. They target different muscle groups and you'll train two aspects in one class. Despite this, it is safe to say the class is intense, it requires a good fitness level, and is a class you can't take every day. Taking the class 2-3 times a week should be enough. If you´re still looking to burn more calories and still have some energy, you can maybe take a 4th.

HIIT Classes

Also known as high intensity interval training. This type of training is known for being short, but so intense that you can really get a lot out of little exercise. You can lose a lot of belly fat, however, it´s not the best if you´re looking to build muscle.

Indeed every type of exercise you take has its own pros and cons. However, if we´re just looking at the sheer caloric number, the best exercises for weight loss are HIIT and Tabata exercises. These work particularly well in the short term but their benefits can diminish once your body becomes used to it. Furthermore, they are great for burning fat, but they also cause a lot of muscle fatigue.

On average, a person can burn around 500 calories in a 30 minute session

Here are some of the best High Intensity Interval Training Peloton workouts:


You can take this class using the Peloton tread. This class is an intense workout that will keep you chasing your breath during the entire run. It is a complete 20 to 45 minute interval training session. The class focuses on 60 seconds of intense running followed by 60 seconds of walking.

This run is one of the most complete Peloton workouts, it will surely come in handy during your weight loss journey. It elevates your breathing and burns calories during the run and even several hours later.

HITT and Hills class

Another great class to help you with losing weight is the HIIT and Hills, cycling class. This class mixes the high intensity of a HIIT workout, with an ever increasing resistance level, which makes this workout a doozy.

This Peloton workout tests your endurance, strength, stamina, power and will surely help develop muscle mass, burn fat, and by extension, lose weight. It is similar to the climb ride.

Cardiovascular Fitness Classes

These classes look to develop your heart capacity. They are quite intense because the goal is for your heart to get used to beating fast and at a dynamic rhythm. By doing this, your body burns a lot of energy, which is great for losing weight.

Heart Rate Zone Power Run

The heart rate zone power run is a class made for those with a treadmill. This run is all about pace and endurance. It is much like the tempo power run or a power zone endurance ride, however, in this case, the difference is that it will take you through different intensity levels, rather than just running at a stable rhythm. This will help develop your cardio, work on your breathing, and aerobic capacity and help you lose weight.

This power zone endurance session is one of the core exercises in plenty of weight loss programs. It helps you train your whole body, you´ll have fun and burn more calories than you can imagine.

Peloton Strength Classes

Strength training is a great way to burn calories and by extension lose weight. Working on your strength not only helps you burn fat, but it also helps you develop muscle mass.

On average, someone who trains strength for one hour with Peloton can burn around 200 to 300 calories, depending on their weight. Even though it's less than with cycling, you can work on your muscles and your resistance training. Additionally, as you keep developing your muscle strength, you can continue to burn plenty of calories.

Here are some of the best Peloton strength classes:

Upper Body Strength Peloton

Training your upper body is really important to general fitness. With Peloton devices, most of the time, you focus on the lower body. Therefore taking the time to develop your upper body and core muscles is very important as well. The best part, it also helps with your weight loss.

Having more muscles increases your metabolic rate and helps you burn more calories even when you're resting. These classes last between 20 and 30 minutes. Most of the exercises you´ll see are focused on developing arms, chest, back, and shoulder strength.

You can target different muscles in your body in different workouts. Just try to be as consistent as possible.

Bodyweight Peloton Classes

To take this class, you don't need any extra equipment outside your exercise mat. These classes can range between 5 and 30 minutes. They seek to strengthen your upper body by using your own body weight against you. You´ll be able to do plenty of exercises such as push ups and planks, which are great for weight loss and to help you build muscle.

Adapting the Classes to Your Needs

  • A Peloton class does have a recommended level of resistance, however, you´re free to tweak and adapt it to what you´re looking for.
  • You´ll burn more calories by increasing your metabolic rate. A typical Peloton class lasts around 30 to 45 minutes. During the class, you can burn anywhere between 400 and 800 calories per class on average.
  • If you´re just starting, you can go with an easy class. From there, you can slowly work your way towards a more challenging target.

Live Classes

Finally, another Peloton workout you could take if you´re interested in weight loss are live classes. These classes are being recorded at this exact moment. What makes these classes especially good for losing weight is the competition with others and the fact that you´re actually doing it live, which motivates you to push more.

Most of the other rides we've reviewed have their own live classes. For example, you can take a live power zone endurance ride, live strength classes, Bootcamp core, various Peloton tread classes, and much more. Peloton has a huge number of resources. The more you investigate, the better the content seems to get.

How Many Classes Are in the Peloton App?

The Peloton app is where Peloton offers all their classes. The app is stocked with more than 10,000 videos revolving around the indoor fitness topic. Some classes are about exercise, while there's also some mindfulness content such as yoga and meditation lessons.

You can access the app regardless of the stationary bike or treadmill brand you have, as it works independently from Peloton equipment. However, some of the classes might be easier to take if you have a Peloton, as the classes were designed for them.

To access this app, regardless of the brand you have. You´ll have to pay a monthly fee of $12/month. With this fee, you´ll have access to all Peloton classes, both pre-recorded classes and live classes as well.

Which Peloton Products Are the Best for Weight Loss?

Peloton offers three main products: the bike, tread, and rowing machine. Here´s a brief overview of them.

Peloton Bike/Bike+

The Peloton bike is the reason why Peloton is even on the map. These bikes are considered to be at the top of the indoor exercise market. They´re known for their quality far and wide.

The Peloton Bicycle was launched in 2014, and the Peloton bike+ was released in September 2020 and features plenty of technical improvements over its predecessor. Nevertheless, both bikes are amazing to ride.

The price for the Peloton Bicycle is $1,495. Whereas the Peloton Bicycle + will set you back $2,495. These bikes are a bit expensive, but no other bike on the market compares.

Original Peloton Bike | Indoor Stationary Exercise Bike with Immersive 22" HD Touchscreen (Updated Seat Post)

Original Peloton Bike | Indoor Stationary Exercise Bike with Immersive 22' HD Touchscreen (Updated Seat Post)

Peloton Bike+ | Indoor Stationary Exercise Bike with 24” HD, Anti-Reflective Rotating Touchscreen

Peloton Bike+ | Indoor Stationary Exercise Bike with 24” HD, Anti-Reflective Rotating Touchscreen

Peloton Tread

The Peloton Treadmill is one of Peloton´s most recent equipment releases. As Peloton has grown, they´ve begun to include some content for those who like to run instead of pedaling.

The treadmill is also a technological and aesthetic marvel. It features some of the most modern parts and technologies in the industry.

Getting this treadmill will set you back $3,495 which is quite a lot of money.

Peloton Row

The Peloton Row is the newest exercise machine Peloton has released to this date. It is a rowing machine. Even though I haven't personally tested it, I´ve heard it´s one of the best machines in the industry.

This machine should set you back around $ 3,195. Which is also quite a sizable investment.

Is Using a Peloton Schedule Good for Weight Loss?

One of the best tools you could have to help you with your weight loss is a schedule. If you can have a little bit of structure, you can train better and by extension, lose weight.

Keeping a schedule helps you train and develop different parts of your body every day. By doing this, you make sure your muscles get some much-needed rest, which is essential for good fitness.

Peloton can help you design your own schedule based on the classes you want to take. Remember to focus more on consistency than intensity.

Tracking Your Progress

Once you have a schedule, you can use the Peloton app to track your progress. This way you´ll have an idea of where you are and if the exercises you´re doing actually yield results. If, after some time, you see no progress, maybe it would be good to check out what you´re eating or visit a trainer to assign custom exercises.

How Often Should You Take Every Peloton Class?

If you´re trying to burn body fat, the best way to deal with it is to go slow and steady. Most Peloton classes are really physically complete and demanding workouts. You´ll burn plenty of calories and spend a lot of energy. Therefore, giving your body a chance to rest is the best thing that you could do. Sometimes, not training will actually yield the best results.

So, depending on your goals and physical capacity, you´ll have to choose how many times a week you want to take a certain class. The recommended amount would be around two and four sessions.

A good schedule could look like this:

  • Monday: Upper Body
  • Tuesday: Lower Body
  • Wednesday: Upper Body
  • Thursday: Rest
  • Friday Rest Cardio Workout
  • Saturday: Bike Ride
  • Sunday: Lower Body

Benefits of Taking Peloton Classes for Weight Loss

If your ultimate goal is weight loss, exercising and having a clean diet are essential to reaching that goal. Taking a Peloton class will take care of the first issue. However, it has plenty of other benefits. Let's take a look at some of them:

  • Burning Calories: By even breathing, you eliminate calories every day. If you do some extra exercise, you can burn a bit of those extra calories you consumed during the day which helps with weight loss.
  • Muscle Training: By doing exercise, you can work on your body image as well and develop a bit of muscle mass. This will help you in everyday life, and make you feel more confident.
  • Resistance: By training every day, your body slowly becomes accustomed to the strain. What was once really tough, you can now reach with ease and go for more.
  • You´re actually happier: Participating in any kind of physical activity helps release endorphins, which makes you feel happy.
  • You´ll have fun: Peloton classes can be quite long, nevertheless, you don't really feel it. If you´re really engaged and enjoying the activity, time really seems to fly by.
  • Confidence: By working out just a bit, and beginning to see some of the benefits these classes have to offer, you'll begin to feel more confident about the way you look.

How to Lose Weight Quickly With Your Peloton Bike?

If you´re looking for a quick weight loss method, you´ll have to make the necessary changes to your diet and do lots of calorie burning exercises. The best exercises for calorie burning are HIIT workouts. Try to do as many as you can without burning yourself out. Keep in mind that quickly losing weight is a drastic thing for your body. Ideally, this process should not be rushed and you should let your body take its time.

If you're on a timeline, just try to exercise as intensely and consistently as possible. This should help you see results in no time.

How to Stay Motivated?

Sometimes, when working towards the weight loss goal, one of the biggest reasons why we stop is that we lose motivation. In reality, motivation helps you begin something. However, the way you can continue it is through discipline and consistency. There will be days when you don't want to do the work, but you have to push yourself to do it.

  • The best way to develop this discipline is to have a clear goal and relentlessly work toward it.
  • It is also important to know yourself and when you should stop or take a break.
  • Try to train in small doses, but do it every day. You´ll see the effects slowly show.
  • Once you start seeing what you've accomplished, you´ll want to keep going.
  • Losing weight is a commitment. Remember it's what you want.
  • Be patient, don't expect to see results in the first few days. It takes time.

Frequently Asked Questions

Can You Lose Belly Fat by Riding the Peloton Bike?

Of course. By doing lots of exercises, you´ll begin to shed calories. Once you burn more calories in a day than what you consume, your body will begin taking that energy from fat reserves in your body. The more energy you burn, the more belly fat you´ll lose.

However, you´ll need to put in the work toward achieving this goal.

Is Peloton Good for Weight Loss?

Yes, Peloton offers a lot of content specialized for doing good, quality exercise and weight loss. Not only will you burn lots of calories, but you'll also get plenty of side benefits while you do it.

Which Peloton Type Class Burns the Most Calories?

HIIT and Tabata exercises are great for burning lots of calories in a short amount of time. These exercises require you to go full throttle during specific intervals of time, then you can take a small pause and proceed to the next exercise.

People on Peloton typically burn around 500 calories for 30 minutes of exercise. This number can vary depending on a number of factors like weight, age, gender, and effort. You can choose to do more or less, just make sure you don't burn out.

The best part: Unless you´re taking a bike or tread HIIT, you won´t need any type of equipment for this type of training.


  • For weight loss, a good diet is every bit as essential as exercise. Make sure to complement your training with good and nutritious meals.
  • During these workouts, you´ll probably sweat a lot. Therefore it's important that you stay hydrated. Have a water bottle next to you at all times during training.
  • Rest is every bit as essential as exercise is for weight loss. When you're getting enough rest, your body will heal and function better. You´ll also have more energy to spend on your workouts and during the day.
  • It is recommended that one should only do a workout after fasting with lots of care and at a moderate pace. Since your body has no energy reserve, you can easily get unbalanced. This isn't good for weight loss, but rather counterproductive. It is normal to feel dizzy or weak after a workout if you didn't eat something a couple of hours before. To avoid this, try to eat sufficient calories (depending on your needs like height, weight, and exercise requirements) and keep your glucose high.

Final Thoughts

Peloton has a lot of classes for the weight you can take. You can choose between running, cycling, strength, cardio, HIIT, and more. All of these classes are really fun, entertaining, and productive. Additionally, they´ll not only help you against weight loss but also have plenty of side benefits that will better your life and your health.

Don´t forget to pair these classes with good sleep, rest, and nutrition. You can also use the Peloton app to design your training schedule and keep track of your progress to compare results.

Finally, remember that have to put in a lot of work to lose some weight. Sometimes, that isn't exactly easy to do. However, with discipline, consistency, and patience you´ll reach your goals.

Carlos Glover
About the Author
I took up cycling in high school and haven’t looked back since. My love of cycling eventually evolved into an obsession with bicycles. From road bikes to mountain bikes, I have tried them all – and have the scars to prove it! I love sharing my findings with the rest of the cycling world as unsolicited as they may be.
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