Movement Memo: 5 Peloton® Workouts You Should Try

The popularity of the Peloton^® app and equipment skyrocketed as people explored alternatives for exercise due to mandated gym closures during the COVID-19 pandemic. The Peloton^® brand has remained popular because of the variety in instructors, theme workouts, entertaining playlists, and community participation. Not only do Peloton^® workouts improve physical fitness, but they offer a unique alternative to the traditional gym workout or group fitness class. Their live (as opposed to recorded) classes promote community in the comfort of your own home, even offering a feature that allows you to virtually “high five” other riders. Peloton^® classes range in length from 15 to 90 minutes, providing flexibility for those with busy or inconsistent schedule as they eliminate the commute to the gym. Peloton^® offers a variety of workout options, including cycling, strength, yoga, running, Pilates, shadowboxing, and rowing. Purchasing a Peloton^® bike is not necessary -- by signing up for an app subscription you can stream workouts conveniently from your phone, computer, or tablet. In this month’s Movement Memo, our fitness team put together five of our favorite Peloton^® workout styles (with examples) to help get you started.

1. Bootcamp Classes (treadmill, bike, or rower)

Bootcamp classes combine cardiovascular exercise (e.g., running on a treadmill, rowing, or cycling) with strength training for a well-rounded workout. If you download and subscribe to the Peloton^® service, you can use any spin bike, rower, or treadmill. This is especially helpful for those who travel regularly since most hotels have cardio equipment, dumbbells, and a mat. Try the 30-minute total body bike bootcamp with Tunde Oyeneyin for your next ride.

2. HIIT Cardio

This is a great option for someone who wants to get in a heart-pumping workout on a tight schedule. We recommend a class by Jess Sims, a popular Peloton^® instructor, who leads legendary ‘Flash 15’ classes. The exercises are typically in an EMOM (every minute on the minute) structure to focus on short bursts of exercise with little recovery in between. If completed correctly, this style of workout should tap into your anaerobic system, forcing you to work through heavy breathing and muscle fatigue caused by the lactic acid build-up.

3. Shadowboxing

Shadowboxing classes take you through sequences of punching (jabs, crosses, hooks, uppercuts), defensive movements (ducks, slips, rolls), and basic footwork, without the need for a punching bag. The classes elevate your heart rate through guided combinations of upper body and lower body movements. Start with ‘Get Hooked: Peloton^® Boxing Program,’ the two-week, eight-class series led by Kendall Toole, Rad Lopez, and Selena Samuela.

4. Outdoor Run

Select a guided outdoor run to take advantage of the warm temperatures, fresh air, and sunshine. This is a great aerobic exercise option if you are traveling or do not have access to a treadmill. A 30-minute pop run with Matt Wilpers will guide you through intervals or challenge you at a tempo pace, both of which help to boost your running potential and cardiovascular fitness.

5. Peloton Gym

Peloton^® launched their Peloton^® Gym platform in May 2023 for those who prefer to select their own music and complete the workout at their own pace. Peloton^® gym workouts are floor-based routines written out as structured strength training workouts. Because there is no instructor leading the class, each movement is paired with a recorded video to demonstrate the appropriate form. Try out the 30-minute ‘glutes & legs’ strength workout with Callie Gullickson, which includes barbell hip bridges, lateral bench step-ups, and dumbbell sumo deadlifts programmed into the workout.

The benefit of the Peloton^® platform is workouts in terms of several formats, class structures, instructors, and skill levels to cater to individual preferences and needs. If you are new to Peloton^®, take advantage of their 30-day free trial period to test it out. (Tip: We recommend signing up with a friend or a family member to foster accountability). Get the most out of your Peloton^® app and equipment and try some of our favorite class types listed above. Peloton^® workouts provide a great solution for people who struggle to get to the gym and those who dislike a traditional gym setting. Finding workout solutions that fit your lifestyle is key to achieving consistency and sustainability in following your health habits.

Interested in learning more? The SHIFT fitness team is here to provide guidance or answer any questions about the best way to incorporate Peloton^® workouts to support your individual fitness needs and goals.

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In Real Health,

The SHIFT Fitness Team