In-depth Peloton workout plan for beginners

Table of Contents

Anytime you begin a new journey, it’s vital to have direction; this is especially true of a workout regimen. If you are new to Peloton or fitness in general, this beginner’s weekly workout guide is just what you need to get started.

What Are The Benefits Of A Peloton Workout Plan?

  • More defined physique
  • Increased cardiorespiratory function
  • Higher energy levels
  • Better overall mood
  • Greater confidence

Beyond these traditional benefits, someone who does a Peloton plan experiences firsthand how pushing through and finishing translates to other areas in their life. 

In fact, studies have shown that exercising on a regular basis can improve sexual function for all genders. And that men who exercise more often are less likely to suffer from sexual dysfunction.

Additionally, people who exercise regularly have lower risks of health issues than those who lead more sedentary lifestyles. The Peloton method improves your ability to do everyday activities. Therefore, the plan I’m about to detail promotes following your ambitions to the letter.

Is a peloton bike worth the money?

Absolutely. Peloton bikes are worth every penny, and I like the metrics and data it provides me, which is something you wouldn’t be able to get if you use an off-brand bike with the Peloton classes.

How often should you do peloton workouts?

I recommend using the bike 2-4 times a week when you first begin, depending on your fitness level. If you’re new to working out, start slow and gradually work your way up to more days or longer workouts. Keep in mind that in this program, we won’t solely focus on bike time.

Is a Peloton workout right for me?

This depends on your current fitness level and overarching goal. For example, only some people need to lose weight; others need to build more leg strength.

The first plan we’ll cover focuses on an increase in cardio function. Which, coupled with a well-balanced diet, aids in weight loss and allows greater mobility.

Our second plan will be more strength centric. Many people make the mistake of putting all their eggs into the cardio basket. Forgetting that muscle mass increases stability and decreases chances of injury, especially in people aged 38 to 65.

However, your goal may be to increase muscular strength and endurance. Adding about 20 additional sets of calisthenics and moderate weight training per week can help you accomplish this. I’m emplacing two paths so that you’ll better understand the difference. 

It’s important to note that it takes around 12 to 16 weeks on a peloton bike before visible weight loss

So, don’t get discouraged after not seeing a six-pack in five days

If you need to figure out what plan is right for you, I implore you to consult a physician.

Weekly peloton workout plan a


20 min Low Impact + 10 min Recovery Ride


30-minute Power Zone Endurance Ride




30-minute Low-impact ride


20-min Indoor or Outdoor Walk


15-min Full Body Bootcamp + 15-min Recovery Ride

Note: Sunday constitutes a rest day in both program types. So be proud of making it through another week. Do a little meditation, and refuel for the next grueling workout cycle.

Weekly peloton workout plan B


20 min beginner bodyweight strength (3 sets of 0:30 to 1:30 low planks)


20 min beginner ride


20 min arm + shoulder strength workout for beginners (3 sets of 15 to 35 leg flutters)


20 min Recovery Ride/10 min full body stretch


20 min glute and leg strength for beginners (3 sets of 10 to 35 leg raises)


20 min recovery ride

Sunday is all yours! Enjoy your well-deserved day of rest.

The Optimal Way To Use Each Workout

Have you ever heard of the A/B workout cycle? It’s a regimen that alternates between two separate routines to balance out and increase strength and mass in power athletes. Here, we are applying the same principle.

You don’t neglect any major muscle groups in your training by alternating routines “A” and “B” every week. You also support healthy fitness improvement. Thus, you will see vast enhancement of your cardio and muscular endurance within the first month.

Time needed

Peleton workouts can range anywhere from 10-90 minutes in length. Remember that this time hack includes the routine’s warm-up, conditioning, and cooldown portions. Beginner routines will be shorter to allow your body to get accustomed to increased volume in the reps. Each workout should take 30 minutes to complete at the beginner stage.

If, at any time, these routines feel too easy (5 and below on the exertion scale), it’s okay to move into longer workouts. Inversely, if you feel too exhausted to continue, dial it down a bit. There’s no shame in scaling your training to suit your current fitness level. 

I strongly discourage looking at your output or focusing on the leaderboard. Usually, some people aren’t following instructor cues, bumping up their cadence and increasing their resistance to get to the top of the leaderboard. Stick to the class, listen to your body, and ignore the leaderboard.

What is the difference between regular beginner and advanced beginner rides?

The difference between a beginner and an advanced beginner ride is that in the beginner rides, the instructors will teach you more of the basics of riding like it’s your first ride. In advanced beginners, they teach less beginner info, and it’s almost like a regular class.

Let’s Coast To The Finish Line

Buying a Peloton is one of the best investments a fitness enthusiast can make. There are motivating instructors who make class workouts fun throughout the week. If you want to get started riding or buying your first bike, I promise you’ll be impressed.

Jessica Carter
Jessica Carter
Jessica is an AFLCA certified personal trainer and holds a Masters degree in physical therapy from the University of British Columbia. She has been working in the field for 5 years and writes as a freelance about all things fitness related.