Peloton Workout Plan and Schedule for Weight Loss [Beginners to Advanced – Full Guide]

While cycling might seem like a simple, natural way to lose weight, it’s not as easy as you think. The peloton has a lot of benefits, but losing weight is really hard work. That’s why the solution is to find a partner who can help you through this difficult process and peloton is a great option.

To be precise, without a plan it’s nearly impossible to reach your weight loss goal. If you’re devoted to weight loss with your Peloton bike or tread; you must need a workout plan along with a calorie deficit plan. So, Your peloton weight loss plan should include; 1. Solid workout plan 2. Workout Schedule 3. Calorie Deficit Diet Plan

Whether you’re looking for a new way to lose weight or are already on the plan, this article will show you how it can be done. This article will break down, how you make a peloton workout plan and schedule for weight loss? how do you follow the schedule?. Just keep scrolling.

Don’t Miss: Best Peloton Classes for Weight Loss (Cardio, Bootcamp and Strength Training)

Does Peloton Have Weight Loss Program?

Yes, Peloton has a lot of weight loss programs. In the fitness world, Peloton has revolutionized the way of getting fit at their homes, feeling like in a studio. Peloton produces high-quality rides that are specifically designed to engage your body and maximize your weight loss results.

Is Peloton effective for weight loss?

Yes, Peloton classes are effective for weight loss. Peloton offers a large variety of classes with varied duration and intensities for physical training, which is really helpful for your weight loss goal. Most importantly, the classes are tailored to your fitness levels like strength, cardio, recovery, and flexibility. The different classes help to find the best workout regardless of your energy levels and day by day.

How Long To Lose Weight On Peloton?

To be precise, it takes around 12 to 16 weeks on a peloton bike before weight loss is visible. But, you’ll start losing weight from the 3rd week. You can expect to lose between 1 to 3 pounds per week if you’re devoted and consistent with classes and implement a calorie deficit by riding your bike and changing your current food habit.

How Often To Ride Peloton To Lose Weight?

Many of you ask, how often should I ride peloton to lose weight? Or how many days a week should i ride my peloton? Or how many peloton rides to lose weight?

The answer is pretty simple; it is recommended to do peloton strength classes 4-6 days a week, depending on your goals, fitness levels, and time availability. You can start slowly by 3-4 days a week; but along with time, you should increase calorie burn by cycling longer or increasing the intensity of your workouts. According to livestrong, For the greatest weight loss benefit, you should be cycling for at least 5 hours, or 300 minutes, each week. You can easily achieve this with 1 hour of exercise daily, 5 days per week.

Peloton Workout Plan and Schedule for Weight Loss: You Need to Follow 3 Things

1. Build a Solid Workout Plan

2. Make a Workout Schedule & Follow them as You Plan (It could be weekly or monthly)

3. Create a Calorie Deficit Diet Plan

1. Solid Workout Plan: How to Build a Peloton Workout Plan?

In terms of customizing the peloton workout plan or routine, it’s important to take into account how old you are when you start training your body at what rate (if any) and what kind of experience in the exercise you have so as not to cause an injury from pushing yourself too hard with new movements-it should include a variety of exercises targeting all parts of the body instead.

DO NOT CHOOSE RANDOM CLASSES RATHER GO WITH A PLAN ( Peloton has a wide variety of classes, with options for every need and goal. It offers classes that range from general to specific workouts )

Here I stated the top 6 principles on how to build a peloton workout plan for weight loss.

i. Write down your goal and stay focused

Firstly, Find Out Your Weakness and plan classes according to them. Write down your goals and stay focused.

ii. Create a plan by dividing your goal into smaller goals

To reach a bigger goal you need to divide the GOAL into some smaller goals. Like, Firstly you need to cover low-intensity workouts then move to medium, and finally move to high-intensity workouts. Take recovery classes at least once a week and do more in the 4th week of the month. Moreover, progressive workouts plan is so important.

There are several ways to do this; including but not limited to: a) increase the intensity of workouts if they feel too easy b) add or decrease weight/resistance c) change difficulty level d) change time commitment e) changing up rides.

iii. Set the Expectations that how far you will go and when.

Weight loss is a process, and it takes some time to see the results. The most important thing to keep in mind as you go through this process is that weight loss isn’t an event-it’s something that needs time and dedication. It may need 12-16 weeks to see results.

iv. Determine How You Measure Your Success

Don’t lose hope. However, track your progress with peloton badges, PR’s, strive scores, session times, etc. These will keep you motivated all the time.

v. Make Sure that You Have the Necessary Resources Before Start

To complete your fitness journey Its need to have necessary resources like peloton bike, peloton tread, dumbells, mat, fitness bands, and other accessories.

vi. Review your plan daily and track progress

To stay focused, you need to review your plan daily to track your progress.

2. Peloton Workout Schedule for Weight Loss: Make a Workout Schedule and Follow them as You Planned

What is a good peloton schedule? A good peloton weight loss schedule (weekly or monthly) should start with low-intensity rides and along with times, you can move to high-intensity workouts. Let’s make a schedule for at least 12 weeks.

Sample Peloton Workout Schedule for Beginners (First, 30 day peloton workout plan)

(You can repeat the weeks until you get it easier)

Day of the weekPeloton class – Week 1Peloton class – Week 2Peloton class – Week 3Peloton class – Week 4 (Recovery)
Monday 20 min Low Impact + 15 min Recovery Ride 20 min Low Impact + 15 min Recovery Ride 20 min Low Impact + 15 min Recovery Ride20 min Recovery Ride
Tuesday30 minutes Power Zone Endurance Ride45 minutes Power Zone Endurance Ride45 minutes Power Zone Endurance RideREST
Wednesday30 min Full Body Bootcamp + 15 min Recovery Ride30 min Full Body Bootcamp + 15 min Recovery Ride45 min Full Body Bootcamp + 15 min Recovery Ride20 min Restorative Yoga
Thursday30 minutes Low-impact ride45 minutes Low-impact ride45 minutes Low-impact ride20 min slow flow yoga
Friday20 min Indoor or Outdoor Walk 20 min Indoor or Outdoor Walk 20 min Indoor or Outdoor Walk REST
Saturday20 min Chest and Back Strength20 min Chest and Back Strength 20 min Chest and Back Strength20 min Meditation
Sunday10 min Relaxing Meditation/ Rest10 min Relaxing Meditation / Rest10 min Relaxing Meditation/ RestREST
Sample Peloton Workout Schedule for Beginners

Sample Peloton Workout Schedule for Intermediate Riders (2nd, 30 day peloton workout plan)

(You can repeat the weeks until you get it easier)

Day of the weekPeloton class – Week 1Peloton class – Week 2Peloton class – Week 3Peloton class – Week 4 (Recovery)
Monday20 min Low Impact + 15 min Recovery Ride 20 min Low Impact + 15 min Recovery Ride 20 min Low Impact + 15 min Recovery Ride20 min Recovery Ride
Tuesday45 minutes Power Zone Endurance Ride45 minutes Power Zone Endurance Ride45 minutes Power Zone Endurance RideREST
Wednesday30 min Full Body Bootcamp + 15 min Recovery Ride45 min Full Body Bootcamp + 15 min Recovery Ride30 min Cardio and Core + 15 min Recovery Ride20 min Restorative Yoga
Thursday30 minutes Low-impact rides30 minutes Low-impact rides45 min Full Body Bootcamp + 15 min Recovery Ride20 min slow flow yoga
Friday20 min Indoor or Outdoor Walk 20 min Indoor or Outdoor Walk 20 min Indoor or Outdoor Walk REST
Saturday20 min Chest and Back Strength 20 min Chest and Back Strength 20 min Chest and Back Strength 20 min Meditation
Sunday10 min Relaxing Meditation/ Rest 10 min Relaxing Meditation/ Rest10 min Relaxing Meditation/ Rest REST
Sample Peloton Workout Schedule for Intermediate Riders

Sample Peloton Workout Schedule for Advanced Riders (Last, 30 day peloton workout plan)

(You can repeat the weeks until you get it easier)

Day of the weekPeloton class – Week 1Peloton class – Week 2Peloton class – Week 3Peloton class – Week 4 (Recovery)
Monday 20 min Low Impact + 15 min Recovery Ride 20 min Low Impact + 15 min Recovery Ride 20 min Low Impact + 15 min Recovery Ride20 min Recovery Ride
Tuesday45 minutes Power Zone Endurance Ride45 minutes Power Zone Endurance Ride45 minutes Power Zone Endurance RideREST
Wednesday45 min Full Body Bootcamp + 15 min Recovery Ride30 min Full Body Bootcamp + 15 min Recovery Ride30 min Full Body Bootcamp + 15 min Recovery Ride20 min Restorative Yoga
Thursday45 minutes Low-impact rides45 min Full Body Bootcamp + 20 min Recovery Rides45 min Cardio and Core + 15 min Recovery Rides20 min slow flow yoga
Friday30 min Indoor or Outdoor Walk 30 min Indoor or Outdoor Walk 30 min Indoor or Outdoor Walk REST
Saturday20 min Chest and Back Strength 20 min Chest and Back Strength 20 min Chest and Back Strength 20 min Meditation
Sunday10 min Relaxing Meditation/ Rest 10 min Relaxing Meditation/ Rest 10 min Relaxing Meditation/ Rest REST
Sample Peloton Workout Schedule for Advanced Riders

3. Create a Calorie Deficit Diet Plan: How You Make a Calorie Deficit Diet Plan?

Why do calories matter for weight loss? According to American Physiological Society “If you consistently take fewer calories than your body needs, it will burn your stored fat for energy; if you take more calories than your body needs, it will store the excess energy as fat in your body” It is also called the “calories in, calories out” paradigm.

Let’s take a look at creating a calorie deficit through diet. In a few days, You surely can create a calorie deficit through diet.

  • Take the food which has less carbohydrates without replacing the calories
  • Skip an entire meal or intermittent fasting and not replacing the calories
  • Keep the same exact diet but eating less of it. Thats reduce quantity of diet as well as calories.
  • Eat more antioxident rich food you like.
  • Take high dense nutrient foods which have fewer calories.
  • Keep hydrated all the time during and after workouts

How to Lose Weight with Peloton Effectively? Few Quick Tips

Step 1: Move Your Body As You Enjoy During Workouts

Moving the body is important during workouts. You might see, peloton instructors always give vibes to riders during classes, and also they are in full mood. Actually, the more you move your body, the more calories burn and the more you lose weight.

Train yourself with low to high resistance workouts. Higher the resistance, the heavier the peloton bike wheel, higher the workout intensity. It has now ‘auto-follow’ digital resistance. Peloton has resistance band workouts under the “resistance bands” tab. There you will find a lot of classes ranging from full-body, upper body, lower body, HIIT, Bootcamp, strength.

Step 2: Take Diet with A Consistent Calorie Deficit

I already stated before that diet is very important in your weight loss goal. When you do intense exercise you get hungry but what if you take huge calorie food items? No WAY! You should have a consistent calorie deficit mostly through your diet. But remember, be hydrated all time.

FAQ’s

It’s not a good idea for a beginner but okay with advanced fellows.

Is Peloton Enough To Lose Weight And Burn Fat?

Yes, Peloton classes are enough to lose weight because; it offers a large variety of classes with varied duration and intensity for physical training programs, e.g. A30-45 min class can burn 350 to 650 calories which is really helpful for your weight loss goal. The best way to use a peloton is combined with calorie deficit and workouts.

Is There Any Proven Result Of Peloton Weight Loss?

Yes, there are a lot of proven results if you Google or you can also see the Facebook peloton official group. You also can read peloton success stories or see some weight loss results here collected from the FB peloton official group

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Peloton Weight Loss Pic 4
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Peloton Weight Loss Pic 2
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Peloton Weight Loss Pic 5
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Peloton Weight Loss Pic 7

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