Peloton Workout Plan for Beginners and Bodyweight

Peloton Workout Plan for Beginners and Bodyweight

February 21, 2022 at 11:45AM

If you’re looking for a Peloton workout plan for beginners, I’ve got you. I’m sharing three sample workout plans you can follow using the Peloton app. Two Peloton Beginner workout plans + one is a bodyweight option if you don’t have the bike or weights at home. 


Hi friends! Happy Monday! How was the weekend? We had a great one. We met up with my dad and stepmom for dinner, Liv had dress rehearsal for dance competitions, and we took Maisey on some extra adventures. She’s getting spayed this weekend and my heart can’t even handle it. If you have any recovery tips or anything I can do for her, please let me know! (The last time I dealt this this with Bella, I was in college. It feels like a lifetime ago, but I remember being so worried about her. I’m pretty sure I didn’t leave my tiny apartment for at least three days.)

For today’s post, I have some new sample Peloton workout plans! This Peloton Workout Plan post continues to be one of my top posts every single day, and I figured it was time to share some new options, especially since there are so many new classes on the app.

I wanted to focus on a few specific things for this post: a workout plan for bodyweight only (if you don’t have weights at home, but still want a balanced plan using the Peloton option) and two beginner workout plans (one using the bike, and one without the bike).

A friendly reminder here to always check with a doctor before making any fitness changes. Honor your body and modify as needed.

Peloton Workout Plan for Beginners and Bodyweight

Peloton Workout Plan for Beginners (no bike)

Sunday: 20-minute beginner yoga

Monday: 20-minute dance cardio for beginners

Tuesday: 20-minute beginner bodyweight strength


Wednesday: OFF (you can also do a 20-minute full body stretch)

Thursday: 30-minute full body strength for beginners

Friday: 20-minute power walk

Saturday: OFF (option: 20-minute restorative yoga)

Peloton Workout Plan for Beginners (with the bike)

Sunday: 20-minute beginner bodyweight strength

Monday: 20-minute beginner ride

Tuesday: 20-minute arm and shoulder strength for beginners

Wednesday: OFF

Thursday: 20-minute beginner ride

Friday: 20-minute glutes and legs strength for beginners

Saturday: OFF (optional: full body stretch)

Peloton Workout Plan – bodyweight only (no weights, or bike)

Sunday: 30-minute bodyweight strength

Monday: 30-minute run or walk (outdoor)

Tuesday: 30-minute yoga flow

Wednesday: OFF (10-minute meditation)

Thursday: 30-minute barre

Friday: 30-minute outdoor power walk

Saturday: OFF (optional: 20-minute restorative yoga)

Let me know if you give these a try!

Fellow Peloton fans: what is your favorite class to take right now? I’ve been doing HIIT and Hills the most often lately and am looooooving the meditation classes.



More Peloton posts:

How to combine Peloton with other workouts (plus a sample plan)

Peloton workout plan without the bike

How to set up your Peloton bike (or any spin bike)

Best classes from the Peloton app

Is the Peloton bike worth the money?

Favorite Peloton instructors

* PS email me if you’re considering getting a bike and I can share some tips with you!

The post Peloton Workout Plan for Beginners and Bodyweight appeared first on The Fitnessista.

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