Peloton Before and After: Legs Spinning Bike Results (Weight Loss Secret)

Weight Loss & Diets | Written by Nathan Petitpas | Updated on 24 March 2023

A Peloton before and after legs picture shows a woman with an average physique riding a stationary bike in blue shorts, and a grey shirt , but on the right hand side the same woman is standing on the stationary bike, has headphones in, and her legs look more toned in both the thighs and calves.

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.

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?

A cycling body transformation female or 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 wonder what muscles does Peloton work and 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.2 What 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 trigger protein synthesis, which encourages muscle growth.3 Although 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 and Crush Your Core Pelton before and after stories, 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 of giving up on weight loss and 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

Jenna's before picture on the left shows her pedaling on a Peloton bike with thin arms, slender legs, and leopard print shorts on, while her after picture on the right shows her using measuring tape around her leg that is much more tone.

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 Youtube

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 what 1 month exercise bike results she 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, the best Peloton class for weight loss was 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

In Abigail's before picture on the left side she is wearing purple pants and black tank that shows her belly protruding from her pants, and her after picture on the right shows Abigail in grey sorts with no belly poking out and slimmer legs.

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 Instagram

Along with most of the world, Abigail decided to make a New Year’s Resolution to lose weight because she was tired 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. Studies have 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

Steph’s Journey

Steph's before picture on the left shows her wearing maroon yoga pants, and a black top where she looks relatively fit, but the after picture on the right reveals her in the same angle but her legs are clearly more lean and her stomach is smaller as well.

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 Instagram

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 simple weight loss solutions alone 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.

The Centers for Disease Control and Prevention has suggested limiting added sugars to help reduce heart disease, type 2 diabetes, and obesity.8 Consider cutting out most forms of processed sugar and see how the body reacts.

Mindful Eating

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 true grandma home remedies for weight loss is 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. 

Studies have even concluded that lack of sleep can lead to weight gain and obesity due to improper release of hormones.9 So, 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

Spin Faster

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? 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 <>

About the Author

Nathan Petitpas

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.