Table of Contents
Seeing Peloton before and after legs show that true transformations are attainable, and implementing cycling along with other weight loss secrets can make the goal of a dream body come to reality.11
Of course life always seem to get in the way, but learning how these leg spinning bike results came to reality through real-life Peloton before and after pictures, success stories, and the secrets they learned along will inspire and get you started off on the right track.
Will Peloton Give You Tone Legs? Or Will Peloton Make Your Legs Big?
Acycling body transformation femaleor male may not be looking for the exact same types of results when riding, but if toned legs are the goal, then riding is an ideal exercise. Some may wonderwhat muscles does Peloton workand assume that the Peloton will result in large or bulky thighs, but in reality, there are multiple adjustments to workout and lifestyle routines that are necessary to result in noticeably bigger muscles.
Cycling is typically a high-intensity exercise that increases the heart rate as well as lung capacity, which both lead to fat loss. Because the Peloton is an indoor stationary bike, the resistance used to perform many classes is lighter than needed to build excessive muscle.1
Muscle hypertrophy, otherwise known as the process of breaking down and rebuilding muscles during exercise to increase size and strength, happens under loads of heavy resistance.2What this means is that to build large leg muscles, legs must be pushing heavy loads. This is achieved, in part, by high resistance, such as hill climbs, on the Peloton.
While routine high resistance climbs on the Peloton bike may begin to increase the muscle size in the legs, this routine needs to be combined with additional heavy strength training along with dietary changes. Peloton has several strength training and boot camp exercise classes, but these still may not be enough to heavily increase the size of muscles in the legs.
It is important to note, that men build muscle at a faster rate than women due to natural amounts of testosterone that triggerprotein synthesis, which encourages muscle growth.3Although women may notice some changes with a slight increase in muscle mass, what is typically seen in both males and females, is well-defined, toned muscles that are more visible due to fat loss.
Peloton Before and After Leg Pictures + Body Transformation Success Stories
When working toward a goal, finding others to relate to and draw inspiration from can be a great start to finding a routine that will result in success. Social media is filled with Body Bootcamp andCrush Your Core Pelton before and afterstories, so rather than starting from scratch, finding those with similar situations, body types, and issues or problems can help build a plan that will be both enjoyable and effective.
Instead ofgiving up on weight lossand feeling like a transformation will never happen, the three individuals featured below decided to find an activity they loved, committed to changing their lives, and pushed themselves out of their comfort zone to lose weight and get Peloton before and after legs.
Jenna’s Leg Transformation: Peloton Before and After Legs Done Consistently
Notice how in her before picture her legs are slightly rounder compared to her after picture where her legs appear to be more toned losing a few inches from her Peloton journey. Source: Jenna Brown on Youtube11
When Jenna moved back home with her parents, instead of lazing around, she decided to take advantage of the fact they had purchased a Peloton. She challenged herself to a riding challenge to see what1 month exercise bike resultsshe could achieve.
Instead of a complete overhaul, Jenna decided to limit her rides to 30 minutes a day and to keep her diet the same. While she found it tough at the beginning, she felt herself improving early on. On day 8, she realized that she had gone from the 75th percentile to the 56th percentile; seeing her increase in endurance and strength after such a short time gave her the drive to continue.
Things that kept Jenna going during her challenge and they found impressive when it came to the Peloton and its programs:
- Structured Classes– Not having to come up with a routine was immensely helpful. Being told what to do and when to do it made the time that was spent cycling feel productive.
- Stats on Screen– Having ride statistics on screen helps riders push to compete with themselves and try to beat their personal bests.
- Motivating Instructors– Engaging and motivating instructions to help make the workout more enjoyable and less of a chore. Jenna felt like, for her, thebest Peloton class for weight losswas either one led by Leanne Hainsby or Ally Love, and stuck with them through the course of her challenge.
- Endless Content– There are new and updated classes daily along with living rides where instructors call out those who’ve reached milestones, which helps prevent boredom and keeps things feeling fresh.
- Not Just Cycling– Cycling was the main focus of Jenna’s challenge, but also took advantage of a boot camp class as well as a few strength and yoga classes that were a nice change of pace.
Jenna was pleased with her decision to stick to 30 minutes a day because it left her feeling refreshed instead of overly exhausted. While this time frame didn’t seem like much, at the end of the month along with riding 261 km, she was shocked to have lost 2 pounds along with 1 ½” in her waist and achieved some outstanding definition in her legs.
She has no regrets about taking on this challenge and encourages others who have the option to use Peloton, along with their app and classes, to utilize them and see what transformation they can obtain.4
Abigail’s New Year Resolution Results
It’s noticeable in her before picture her stomach is bulging and her overall physique is plumper but in her after picture her stomach is flatter and body is more toned. Source: @queenbdeux on Instagram12
Along with most of the world, Abigail decided to make a New Year’s Resolution to lose weight because she wastired of being fat. While most people don’t stick with this habitual goal very long, Abigail was ready for a change. She had fallen ill several times and was determined to strive for health after putting on quite a bit of weight.
Making realistic changes and staying consistent were her primary goals. She knew if she could stick with those two things, then a transformation would happen.Studieshave shown that making changes in behavior is a key component in weight loss, and that was what Abigail was banking on.5
She challenged herself to 200 miles in 3 months, which breaks down to about 16 miles per week. Smaller goals throughout these months were trying to increase her strength by adjusting resistance during rides and beating her own personal records.
Even though Abigail still continued to struggle with sickness during her challenging months, some key components that she enjoyed and help her stay consistent while riding were:
- Scenic Rides– Letting herself get lost in beautiful scenery made her rides feel like less of a workout and more of a reward.
- Cool Down Rides– Even though it felt like it was prolonging her workout, letting her muscles and cardiovascular system have a moment to recuperate helped her feel better the rest of the day.
- Great Music– Time tends to go by much quicker when an activity that must be done is paired with something enjoyable, such as catchy music.
After 3 months on the Peloton, even through illness, Abigail was able to hit a weight loss of 12 pounds, along with some visible changes in her body, including Peloton before and after legs with great definition.
Her main takeaway, while continuing a habit of using her Peloton, was to listen to her body. She found that the best time to exercise to lose belly fat was any time she was feeling healthy and strong. While it is okay to take a break when needed; just never give up and stay consistent, because that is when results happen.6
It’s evident in her before picture she is relatively fit, though she appears to have skinny fat arms but in her after picture she is clearly leaner and her arms are more toned. Source: @stephress on Instagram13
Instead of making a big, dramatic change, Steph decided she wanted to start making some dedicated, small improvements to her body and start a habit of routinely exercising to ensure she stayed healthy and fit. Part of her efforts was adding a Peloton to her basement gym.
Her lifestyle consists of quite a bit of NEAT, or non-exercise activity thermogenesis, which increases calories burned through non-exercise movement. Participating in biking, kayaking, and surfing were all excellent activities, but finding dedicated exercise was at the top of her priority list.
For a year, she continued with all of her outside activities, as well as cycling with the Peloton on a routine basis, plus, took advantage of the strength, yoga, and pilates classes they had to offer. She didn’t once stop on the scale, but at the end of 12 months, she was rewarded with 1 ½” lost from her waist, 5” from her hips, and 2 ½” from her thighs.
What she found when she committed to using the Peloton, was that instead of dreading exercise, she became obsessed with it. She didn’t realize that finding the right workouts really made a huge difference in her mindset and now she loves that part of her day and has a stunning after photo to prove it.7
Secret Tips to Losing Weight & Getting Peloton Before and After Legs
Of course, it’s possible to achieve Peloton before and after legs and weight loss after months of continuously using the spin bike, but luckily, there are a few secrets that can help gain those results in no time. While some of those tips do utilize the Peloton, some tricks are easy changes that can cause the fat to melt away and make those toned leg muscles shine.
Trying each of these simpleweight loss solutionsalone or in combination can speed up progress and allow for less intensity or amplified results. Rotating through this list can pinpoint an individualized plan that can work for anyone seeking a transformation.
Cut Back on Sugar
When it comes to sugar, asking “Can I eat a donut and still lose weight?” is common for those trying to figure out how to lose inches off their waist overnight. While it is possible to drop pounds while eating sugary foods such as donuts, cakes, and candy assuming a calorie deficit is still reached, it can slow down results as well as motivation due to a crash in energy after its effects wear off.
TheCenters for Disease Control and Preventionhas suggested limiting added sugars to help reduce heart disease, type 2 diabetes, and obesity.8Consider cutting out most forms of processed sugar and see how the body reacts.
Emotional eating, snacking out of boredom, and sitting down for meals because they are scheduled are things most people do, but becoming more mindful of eating habits can reduce calorie intake and promote weight loss.
Asking some questions before eating such as “Am I actually hungry?” or “Is this food I’m eating going to satisfy me?” can lead to better habits and a smaller waistline.
Get Some Rest
One of the most tried and truegrandma home remedies for weight lossis getting enough sleep. This may not seem like a big deal to most people, but the body requires adequate rest to recover and perform normal daily functions.
Studieshave even concluded that lack of sleep can lead to weight gain and obesity due to improper release of hormones.9So, when coming up with a workout routine, make sure that hitting in the hay is high on the priority list.
Take a Stroll
If the question “Does sitting after eating make your belly fat?” comes up, the answer isn’t necessarily yes, but one way to help it not become a reality is to incorporate walking into a nightly routine.
Not all movement has to be intense to burn calories, so a simple daily walk around the neighborhood can increase a calorie deficit and help lead to weight loss. In fact, taking a short walk can also help reduce insulin and blood sugar levels after eating, so health, along with weight, will benefit from a post-meal stroll.10
Exercising for 30 minutes a day is great, but making that 30 minutes really count can make a big difference in weight loss and toning muscles. Consider using the personal record data displayed on the Pelton screen as motivation to push harder during each workout.
The difference in calories burned between a moderate and intense workout is roughly 150, which can equate to an additional 1,050 calories burned per week or an extra pound of weight loss per month!
Everyone deserves to feel great about their body, so finding an activity to help with weight loss and to build strong and toned muscles, such as cycling, might be a perfect option. The array of classes along with the online community of support in combination with the above secret tips and tricks can make it possible for anyone to gain Peloton before and after legs.
1Yeager, S. (2022, July 7).Cycling Won’t Make Your Legs Ridiculously Big, but It Will Make You Fit and Strong. Bicycling magazine. Retrieved September 5, 2022, from
2Krzysztofik, M., Wilk, M., Wojdala, G., & Golas, A. (2019, December 4).Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. NCBI. Retrieved September 5, 2022, from
3Atherton, P., & Smith, K. (2012, January 30).Muscle protein synthesis in response to nutrition and exercise. NCBI. Retrieved September 5, 2022, from
4Jenna. (2021, April 24).I RODE A PELOTON BIKE EVERYDAY FOR A MONTH and here’s what happened…YouTube. Retrieved September 7, 2022, from
5U.S. Department of Agriculture. (n.d.).Interested in Losing Weight?Nutrition.gov. Retrieved September 5, 2022, from
6Abigail. (2020, March 30).Instagram. queenbdeux. Retrieved March 2, 2022, from
7Steph. (2021, April 1).Instagram. stephress. Retrieved September 3, 2022, from
8Centers for Disease Control and Prevention. (2021, November 28).Get the Facts: Added Sugars | Nutrition | CDC. Centers for Disease Control and Prevention. Retrieved September 7, 2022, from
9Harvard School of Public Health. (2022).Sleep | The Nutrition Source | Harvard T.H. Chan School of Public Health. Harvard T.H. Chan School of Public Health. Retrieved September 7, 2022, from
10Crist, C. (2022, August 9).Short Walks After Meals Can Cut Diabetes, Heart Risks: Study. WebMD. Retrieved September 7, 2022, from
11I RODE A PELOTON BIKE EVERYDAY FOR A MONTH and here’s what happened…” YouTube, 24 April 2021. Accessed 30 March 2023.
12Abigail VG (@queenbdeux) • Instagram photos and videos.” Instagram. Accessed 30 March 2023.
13Steph. “Instagram.” stephress, 1 April 2021. Accessed 3 September 2022.
About the Author
Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet.In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.
View all by Nathan Petitpas
Seeing results with a stationary bike
As a general rule, the average person should start seeing noticeable results after one month of using an exercise bike as part of their regular routine. Exercising is a long-term commitment, so don't be discouraged if you can't see results straight away.
While riding an exercise bike will not directly reduce fat on your thighs, it will help you tone your thigh muscles. Since cycling is a leg-focused exercise, it will help form stronger and toned legs.How effective is the Peloton Bike for weight loss? ›
Is the Peloton good for weight loss? Yes, cycling classes like Peloton can burn around 400 to 1,000 calories an hour. So, as long as you maintain a calorie deficit between a healthy diet and exercise, working out with Peloton classes can definitely lead to weight loss.Does Peloton help with belly fat? ›
Yes, Cycling Can Help With Weight Loss and Burn Belly Fat—Here's What to Know Before You Start Your Next Peloton Ride.Can peloton reduce cellulite? ›
Spinning/peloton classes provide moderate mechanical stimulation but burn calories very fast, so they offer enhanced cellulite reduction.Will my legs get thinner from cycling? ›
Cycling can reduce thigh and belly fat as well as benefiting the circulation of blood around the body, strengthening the heart and other muscles and increasing the metabolism. It is a low-resistance exercise which means it puts less pressure on the joints than running, walking or jogging.Will spinning make my legs thinner? ›
Spinning burns a high rate of calories and will force the body to raid fat reserves for performance as well as recovery energy. Coupled with proper nutrition and controlled portions, spinning will make legs with excess fat smaller, not bigger. And it will make already-trim legs tighter and shapelier.What are the best Peloton rides to slim legs? ›
Some of the best Peloton cardio classes for weight loss include the Power Zone Endurance rides, the Marathon Training runs, and the Heart Rate Power Zone Peloton Tread classes. The longer Climb Rides are also an efficient way to burn a lot of calories while simultaneously strengthening your legs. What is this?Does spinning change your body shape? ›
All these factors considered the conclusion is that spin classes can reduce your waistline while building and toning muscle, meaning spin classes could be one of the best fitness tools to add to your exercise toolbox to change your body shape.Why am I not losing weight with Peloton? ›
You're consuming more calories than you're burning
This is what the issue very likely all boils down to. If you're eating more calories than you burn (during your cycling class and also with your day to day activities), then you're going to gain weight.
Focus On Effectiveness
“It's the perfect workout to do when you only have 20 minutes or so.” If you're looking for doses of both cardio and strength, that's just a tap away too. “The Bootcamp classes include both running and strength portions so you'll hit both disciplines,” says Selena.
As the table above shows, cycling tends to burn more calories in the same time period compared with walking (1, 2). Thus, cycling may be the better choice if you want to lose weight but don't have a lot of time for exercise.Why am I gaining weight on Peloton? ›
You've gained muscle.
So as you gain more muscle and lose fat, you change your overall body composition, which can result in a higher weight, but a smaller figure and better health.
Overall, you want to strength train about three times a week, Sims says. Then, you can use other days for classes more focused on cardio, or other types of training like yoga and Pilates.Will Peloton help me get in shape? ›
Studies show that combined resistance and endurance exercise training, like that offered by Peloton cycling classes, can encourage weight loss in both upper and lower body. If weight loss is one of your fitness or health goals, then it may be worthwhile to consider investing in a Peloton bike purchase.Do you lose more weight with peloton bike or treadmill? ›
In general, running on a treadmill burns more calories per minute than riding an exercise bike, and riding an exercise bike burns more calories than walking on a treadmill.Where does Peloton help you lose weight? ›
So, those who want to lose weight should ride a Peloton bike regularly. What is this? On the other hand, Peloton is not the best form of cardio to burn off a lot of calories. Because it works a specific area of the body to burn up these calories, specifically the leg muscles and glute muscles.Is spinning better than running to lose weight? ›
Running is known to burn more calories than spinning because it incorporates more body muscles overall than running. That said, your larger muscles like those in your legs and back burn the most calories, helping you to lose more body fat, and spinning targets these areas.How does cycling change your body shape? ›
Cycling can help change body shape by burning calories and resulting in weight loss or by helping build muscle in the lower and upper body. However, for a dramatic change in body shape, cyclists will need to add strength training, especially if they're looking to increase power for speed over shorter distances.Does Peloton shape your legs? ›
Muscle is leaner than fat
So yes, cycling will change the shape of your legs, but unless you're doing a LOT of squats, and maintaining the same levels of fat (by eating A LOT), you're not likely to get “bigger”.
Riding a Peloton bike can be a great way to exercise. You build muscle, burn calories, improve your lung capacity and get to listen to your favorite tunes through all of it. However, riding any type of stationary bike can lead to pain in your knees, lower back, hips and other parts of your body.How long does it take to lose leg fat from cycling? ›
According to Channa, one must cycle for at an hour or more, for fat loss. "Cycling is a cardio workout, in which one usually begins to burn fat only after the first 20 minutes. If you are walking, the fat burn will begin after that amount of time. So make sure that you do cycling for at least 30 minutes," he says.Does cycling make your waist smaller? ›
Biking can make your waist smaller due to weight and fat loss. Most people hold fat stores around their waist, so losing fat will typically lead to a smaller waist. Cycling burns 300-700 calories an hour, and when combined with a calorie deficit, cycling can lead to weight loss.Does cycling reduce love handles? ›
Is cycling good for love handles? Yes, cycling helps you burn your overall body fat, including love handles, and you can expect a significant reduction in visceral fat if you stay constant with your exercise.Why are my legs so heavy after spinning? ›
Tired, heavy legs after cycling? You may be pushing yourself too hard too soon. It's easy to tack on too many miles or do too much intensity (such as cycling intervals) in a week because we don't feel like we need to take a break—until our body tells us otherwise through heavy, tired legs from cycling.Can you get toned legs from spinning? ›
Spinning scorches about 7.2 to 13.6 calories per minute, or about 500 calories per class. All that pedaling is also great for leg toning as it strengthens your glutes, thighs, and calves. (Scared you'll bulk up your quads? Experts dispel that myth, here.)Does Peloton actually get you in shape? ›
Studies show that combined resistance and endurance exercise training, like that offered by Peloton cycling classes, can encourage weight loss in both upper and lower body. If weight loss is one of your fitness or health goals, then it may be worthwhile to consider investing in a Peloton bike purchase.Is a 15 minute Peloton ride enough? ›
When just starting out, committing to exercising at all can feel impossible, let alone exercising for 30 or 60 minutes every day. That's why Peloton Members agree that starting with 15- and 20-minute rides is the best way to form a daily habit.How long should I ride my Peloton to lose weight? ›
The longer your workouts, the higher the energy expenditure, as long as you do not decrease your intensity. If your goal is weight loss, aim to do 1-2 longer Peloton classes per week (60-90 minutes), as long as you have the fitness level to do so.Is riding a Peloton as good as walking? ›
If you want to burn calories and you're short on time, cycling may be the better option. Cycling burns more calories given the same time and intensity as walking.
When Peloton first got its start, the 45 minute duration was the standard for cycling classes. As Peloton evolved, shorter class durations were introduced. Over time some members have observed a decrease in the number of 45 minute rides on the schedule each week.What is a good Peloton score for 30 minutes? ›
For most riders, their average Peloton Output for a 30-minute session sits between 180 and 250W. What is this? However, you will have a much higher Peloton Output if you join a more intense class, such as a high-intensity interval training session. A good Total Peloton Output for 30 minutes is between 300-480kJ.Can Peloton reduce cellulite? ›
Spinning/peloton classes provide moderate mechanical stimulation but burn calories very fast, so they offer enhanced cellulite reduction.How much weight can you lose biking 30 minutes a day? ›
A person who weighs 185 pounds can burn 355 calories by cycling at this pace. And, at a faster pace of around 14 to 15.9 miles per hour, a 155-pound can burn up to 372 calories in just 30 minutes, while someone who weighs 185 pounds can burn 444 calories in that time frame.What is a good Peloton speed? ›
Whereas beginner cyclists tend to pedal slowly, at around 60-85 rpm, more experienced cyclists usually average between 75-95 rpm, and professional cyclists are able to sustain over 100 rpm during attacks or more than 110 rpm during sprints.How long should a Peloton workout be? ›
You can find all of these workout types on the Peloton App: 2-3 strength sessions of around 30 minutes. 1-2 longer cardio sessions of 30 to 60 minutes.Do you lose more weight with Peloton Bike or treadmill? ›
In general, running on a treadmill burns more calories per minute than riding an exercise bike, and riding an exercise bike burns more calories than walking on a treadmill.What is the best Peloton zone for weight loss? ›
The best Peloton power zone weight loss classes are in Zone 2 and 3. This is because both Zone 2 and Zone 3 training classes are done with a moderate intensity that fits all individuals. Another benefit of this power zone training for weight loss is training at lower intensities.