Peloton workout plan without the bike

Sharing a Peloton workout plan you can do without the bike. You can get in a total body and balanced workout plan following the classes on the app. Sharing some of my faves below!!

Hi friends! Hope you’re having a lovely week so far. Thank you SO much to those of you who signed up for our HWW challenge (wahoo!!) and for  your amazing comments yesterday. I have so much to think about and consider for the upcoming year, but I’m cautiously optimistic about the future.

For today’s post, I wanted to share a Peloton post! These are always a huge hit on the blog because so many of us use and love the app. While I’m obsessed with the bike (more on that below), you don’t need to own a bike or tread to take advantage of the awesome workouts on the platform. I’ve been a fan for 3 years now (whaaaat) and have only taken a handful of dud classes in the 270+ that I’ve taken. While I have sample Peloton workout plans in this post, I wanted to create an additional one that you can use if you don’t own any of the cardio equipment.

Peloton workout plan without the bike

Sample Peloton workout plan

Download a printable PDF here

*As always, talk with a doctor before making any fitness changes. Honor your body and swap/modify as needed!

Sunday: 60 min Bootcamp: Full Body. Feel free to sub in any other total body workout you like!

Monday: 30 min Outdoor Run or 30 min Power Walk

Tuesday: 20 min Chest & Back Strength // 10 minute Core Strength

Wednesday: 20 min Glutes & Legs Strength // 15 min HIIT Cardio

Thursday: OFF or gentle. Try one of their restorative yoga classes, 10 minute Full Body Stretch, or meditatio classes on this day!

Friday: 45 min Yoga Flow or 45 min Pilates (I’ve only taken one of the new Pilates classes but feel like the yoga classes are more challenging/dynamic. Choose based on how you feel!)

Saturday: 30 min HIIT Cardio or 30 min Outdoor Run

(For tips on creating your own workout plan and some of the methods behind why I put classes together in a certain way, I created this handy PDF.)

Sample Peloton plan

Best workouts on the Peloton app

This post has some of my favorite workouts on the Peloton app. I recently fell in love with bike bootcamp!! It’s such a fun and challenging way to change up the routine. If you don’t have the bike, that’s no worries! There are SO many amazing classes on the app. I really love Jess Sims for strength workouts, Dennis and Aditi for yoga, and Robin for outdoor runs. I haven’t tried any of the Pilates classes yet but can’t wait!

Is the Peloton bike worth it?

It’s one of my favorite purchases, ever, even after all this time. I still use the bike 1-2 times per week and am so thankful for a cardio option that I can do at home while the kiddos are here. It’s well-made, the instructors are motivating, the music is AWESOME, and I have zero complaints. I have my eye on a treadmill, so we’ll see if 2021 is the year I decide to go for it.

Do you use the Peloton app? If so, who is your favorite instructor? What are your favorite app classes?



More Peloton posts:

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

Peloton bike review. Is it worth the money?

How to combine Peloton with other workouts (plus sample workout plans)

Favorite Peloton instructors 

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  1. Mary on January 6, 2021 at 9:52 am

    I haven’t purchased it yet, but the Peloton app is something i’ve been super interested in. My sister has it, so we’ve done some things together, but we generally do Emma’s classes because we grew up with her! She was a grade below me, we did piano, soccer, beach, all the things hahah.

    • Fitnessista on January 7, 2021 at 12:23 pm

      oh no way! that’s so awesome!!

  2. Stephanie on January 6, 2021 at 12:30 pm

    Did you see that Peloton has a [relatively] budget-friendly version of the Tread coming out this year? I was eyeing it too, but ended up getting a used treadmill off Facebook Marketplace and have been LOVING the run/walk classes!

    • Fitnessista on January 7, 2021 at 12:23 pm

      no!! i’m going to check it out! i really like the older model with the slatted belt

  3. Tracy on January 6, 2021 at 4:59 pm

    My peloton bike was our best purchase this year, too. Love it! Great cardio workout & so fun. Robin & Emma are probably my favorite instructors, but I love most of them!

    • Fitnessista on January 7, 2021 at 12:22 pm

      yes- they have so many great instructors!

  4. Erin on January 6, 2021 at 10:29 pm

    I just got the app and I’m obsessed! I think I’ve done 10 of Cody’s classes in 5 days. Love love love!

    • Fitnessista on January 7, 2021 at 12:21 pm

      I LOVE HIM!

  5. Jaclyn on January 7, 2021 at 8:40 am

    I just got the bike and already love it! A birdie tells me the tread price drops significantly in March!!

    • Fitnessista on January 7, 2021 at 12:21 pm

      REALLY? on the older model or the newer one?? i really want the older one with the slatted belt

  6. Theodora on January 7, 2021 at 2:36 pm

    Kristin McGee is my FAVE for yoga. I’ve taken her classes in NYC and she used to have a blog, too, and she’s such a doll 🙂

  7. Dominique on January 7, 2021 at 3:16 pm

    No bike, but recently signed up for a trial of the Peloton app just to mix it up with my home workouts. I LOVE the Peloton app, especially the strength workouts! Robin and Adrian have been my favorite instructors so far for strength. We have Les Mills On Demand and while I love the CXWorkx classes, Flow, and Barre, I’m not a huge BodyPump fan. I’ve found the Peloton strength workouts much more suited to my training style (heavier weights + compound movements), and I appreciate the instructors style more than many of the BP instructors.

    Would love to see a post comparing the benefits and drawbacks of Peloton and Les Mills On Demand, or even how to plan workout programs including workouts from both platforms! 🙂

  8. meg on January 8, 2021 at 8:56 pm

    The app has kept me sane in the pandemic – especially Jess Simms! Thank you so much for putting this plan together. Question – for Sunday you have a 60 minute bootcamp, but it looks to me that the 60 min bootcamps are all either with the tread or the bike…am I missing something? Thanks!

    • Helen on September 1, 2021 at 4:03 am

      same. what is or where is full body boot camp?

  9. Steph on January 10, 2021 at 7:15 pm

    I would love to know your thoughts on this app (for a non bike owner) VS Les Mills on demand, as I know you have done both. I just signed up for this one, but have been debating both.

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