People are turning to Peloton for many reasons. But, did you know that peloton weight loss is a popular goal for many riders? And for good reason. Peloton offers a fun, effective way to burn calories, build muscle, and improve your overall fitness. However, achieving significant weight loss with Peloton, or any fitness program, requires more than just hopping on the bike and pedaling. Let’s get into exactly how to optimize peloton weight loss.
Table of Contents
- Understanding Peloton Weight Loss
- Essential Tips for Weight Loss With Peloton
- Peloton Workouts to Help Accelerate Fat Loss
- FAQs about peloton weight loss
- Conclusion
Understanding Peloton Weight Loss
While Peloton can be a fantastic tool, remember that weight loss ultimately boils down to calories in vs. calories out. Simply put, you have to burn more calories than you consume. However, don’t think of this as simply “eating less”.
Plenty of other elements besides your Peloton workouts factor into weight loss. Some examples include sleep, stress levels, and what you’re eating. Let’s first discuss why Peloton is so effective for losing weight.
Peloton’s Benefits for Weight Loss
There’s a good reason why peloton weight loss is becoming so popular. First, having the ability to access thousands of workouts on-demand and from the comfort of your own home is a game changer for most people.
Gone are the days of packing up your gym bag and commuting, just to stand around and wait for a class to start. The Peloton platform provides variety. You’re not just stuck doing the same boring workout day after day. Research shows that people who do a wider variety of exercises stay more consistent.
Another key aspect of Peloton workouts is their intensity. You’re bound to break a sweat with any class, no matter what level you’re at. More intense exercise is more effective for weight loss. This is due, in part, to the afterburn effect.
The afterburn effect is the process of your body burning more calories post-workout to return to its normal state. Peloton’s instructors are incredible at keeping you engaged, motivated, and pushing you to challenge yourself. This brings us to the community aspect.
Many claim that having a community of like-minded people all striving for similar goals keeps them coming back to the bike day after day. The ability to have a morning workout with friends helps hold you accountable.
Essential Tips for Weight Loss With Peloton
There’s more to peloton weight loss than simply hoping on the bike. There are a few tips and tricks that you can incorporate to maximize your weight loss. Here’s exactly what to do.
1. Choose the Right Workouts
Not all Peloton classes are made equal. Some will naturally burn more calories than others, and that’s going to translate into better results for some. Peloton offers a variety of classes.
To maximize your time and calorie burn, you’re going to want to prioritize classes like high-intensity interval training (HIIT), Tabata, and climb rides. Why are those types of classes so effective?
Research suggests that HIIT is likely the best exercise for fat loss. That’s because you’re alternating between short bursts of high-intensity exercise with short rest periods or low-intensity movements. This gets your heart rate up and keeps your body guessing, which leads to better results.
2. Incorporate Strength Training
While indoor cycling might be your focus, don’t forget that strength training plays an essential part in boosting metabolism, burning fat, and transforming your body composition. Aim for at least two to three sessions per week, targeting different muscle groups.
If you’re unsure of where to start, check out Peloton’s strength training programs for guidance. Or, consult with a certified personal trainer to create a custom strength training plan that works best for you and your needs. Building body strength is important to any workout routine.
3. Track Your Calories
There are several popular apps that make tracking what you’re eating extremely easy. One of the biggest mistakes people make when starting a new workout regimen is thinking they can simply outrun a bad diet. This is rarely true.
A healthy diet is critical for your overall well-being and weight management. Combine those healthy eating habits with tracking your food intake. For the first week or two, just get an idea of what your average day looks like from a calorie standpoint. It might be eye-opening.
That’s because studies have proven that one of the primary reasons people don’t see the weight loss results they’re looking for is due to underreporting how much food they’re eating each day. They may be consistent with exercise, but tracking food intake is important.
4. Get Enough Sleep
Believe it or not, getting a good night’s sleep directly affects your weight loss journey. When you don’t get enough sleep your body releases more of the stress hormone cortisol. Cortisol makes you more likely to reach for comfort foods which only hurts your progress.
Studies also show that a lack of sleep affects athletic performance. It affects both your endurance and reaction time. And who wants to half-ass a good Peloton workout? Aim for seven to eight hours of good sleep each night to improve your weight loss results. Getting a good night’s sleep is important for weight loss and your overall health.
5. Manage Stress
Just like getting enough shut-eye, your stress levels will directly impact your ability to be successful with your Peloton weight loss journey. For most people, their days are a combination of answering emails, managing difficult situations at work, keeping the house in order, and countless other external factors.
We’ve already covered the effects stress has on cortisol production (and by association an increase in comfort food consumption) and poor athletic performance. Exercise itself is a fantastic form of stress management as it helps improve your mental health.
When you move your body, your brain produces feel-good chemicals like endorphins and dopamine. You’re better able to manage the stressful situations life inevitably throws your way because exercise teaches your body how to recover from challenging situations.
Peloton Workouts to Help Accelerate Fat Loss
Choosing the right Peloton class can help take the guess work out of losing weight. Below, you’ll find an example weekly schedule full of some highly recommended classes. However, keep in mind this is just an example.
Feel free to tailor it to your own likes and dislikes. Peloton instructors make a huge difference for many riders because they help make the time go by faster. Finding the best Peloton workouts for you will take some experimenting.
For some, high-fiving other riders, feeding off of the instructor’s energy, and following along as they high-five you back, are all motivating factors that add to the efficacy of Peloton classes. So have fun experimenting with instructors you resonate with and build the routine around your schedule and energy levels. You should also switch it up every now and then to prevent boredom.
| Day | Workout | Instructor | Time |
| Monday | 45-Min Power Zone Endurance Ride | Denis Morton | 45-Minutes |
| Tuesday | Full Body Strength | Jess Sims | 45-Minutes |
| Wednesday | Rest Day | – | – |
| Thursday | 30-Minute HIIT Ride | Alex Toussaint | 30-Minutes |
| Friday | 20-Minute Tabata Ride | Ally Love | 20-Minutes |
| Saturday | 60-Minute Ride (Low Impact or Beginner, your choice) | Leanne Hainsby, Christine D’Ercole, or Sam Yo | 60-Minutes |
| Sunday | Rest Day or Cross Training | – | – |
Just remember, you get out what you put in. But hopefully by now you can see how incorporating some simple tips into your lifestyle along with being consistent will translate to peloton weight loss. Having a weight loss program with the Peloton app can be a great way to lose weight.
FAQs about peloton weight loss
Is Peloton good for weight loss?
Yes, a Peloton bike can definitely help with weight loss. Peloton provides convenient, intense, and fun workouts at home, making it easier for many to incorporate regular exercise.
A 2020 study showed that working out in the morning led participants to stick with their routine and, subsequently, lose more weight than those who exercised later. Morning workouts are great for jumpstarting your energy expenditure.
How often should I ride Peloton to lose weight?
How often you use your Peloton will depend on your schedule, needs, and preferences. However, it’s generally recommended to aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week.
So, you could try a few longer Peloton workouts during the week, sprinkled with some shorter, high-intensity classes. For instance, aim for three to five 30 to 45-minute Peloton rides a week. Remember to build in some rest days or lighter active recovery to allow your body adequate recovery.
Is 20 minutes a day on Peloton enough?
Yes, a 20-minute Peloton workout can absolutely help with weight loss, as long as those twenty minutes are intense. Peloton classes can get your heart pumping in a short amount of time, making them great for people with busy schedules or those just starting to get active.
Research shows that as long as people exercised for 20 minutes to an hour, at night, their slow-wave sleep increased. Just be mindful that you might not burn as many calories during a shorter session as you might a longer workout. A 20-minute workout can be a great way to release endorphins and get in some exercise when you are short on time.
Which Peloton workouts are best for weight loss?
Classes such as HIIT, Tabata, and climb rides are usually shorter in duration and high in intensity. Many experts say that higher intensity workouts combined with a healthy diet are going to produce better weight loss results.
Try 30-minute HIIT classes, 20-minute Tabata rides, or challenging 45-minute climb rides to take your fitness and weight loss goals to the next level. You can always start slow with beginner classes, then work your way up as you build endurance and lean muscle.
Conclusion
Losing weight is often easier said than done, even with Peloton. That’s because it takes hard work, dedication, and consistency. Although, peloton weight loss might feel challenging at times, keep in mind it can help you lose weight and achieve optimal wellness when combined with the right strategies, lifestyle changes, and an unwavering commitment.
Don’t be afraid to seek help. Consider joining Peloton communities, using other apps like MyFitnessPal to keep track of calories, and always consult with your primary care provider. All of these are there to give you personalized advice about exercise routines or create a nutrition plan that’s right for you.