These popular bodyweight workouts and programs can be streamed straight from the Tonal app.
You’ve worked hard earning an unbroken streak of workouts, but what happens when a vacation or a business trip pulls you away from your trainer? Thanks to Tonal’s wide selection of on-the-go workouts, you can keep your streak going even when you’re away from home.
An impressive streak doesn’t just get you bragging rights. Staying consistent with your fitness habit also makes it more likely you’ll stick with it long-term and achieve your goals. “It’s harder to get back into your routine when you go cold turkey,” says Frances Flores, a NASM-certified personal trainer and Tonal Coach. Even if your normal sleep and eating habits are disrupted by a vacation, she explains that sticking with your workouts will “help you maintain the results and the progress you’ve already achieved.”
If you normally only do one exercise modality, Coach Frances says on-the-go workouts are a great opportunity to experiment with new options such as gentle mobility or calorie-torching cardio. Since most require no equipment, these workouts can also easily be done with friends or family. “You might do it as a group activity, or it could be that 20 minutes you take for yourself,” she says.
The workouts below are some of the most popular on-the-go options among Tonal members. Most clock in at 25 minutes or less so you can squeeze one into a busy travel day. If you’re away for more than a few days, there are even multi-week all-bodyweight programs to try. Read on to learn more about the benefits of these workouts and how you can keep your gains going from anywhere.
With a 2:1 work to recovery ratio, these fast-paced Tabata workouts, popular among members, translate to maximum fat burn in the minimum amount of time. “By giving your all for a short amount of time, you’re really challenging your metabolism,” says Coach Frances. This all-level workout full of heart-pumping burpees, mountain climbers, and more is a great introduction to Tabata. “Coach Nicolette does a great job of providing modifications for different movements so you get all the gains,” says Josh Clay, a certified strength and conditioning specialist and Fitness Programming Specialist at Tonal.
Coach Frances likes that you don’t need to be an experienced yogi to follow along with this workout, although you’ll certainly notice familiar moves such as downward dog and warrior pose. “It’s a mix of a dynamic flow with deep stretches,” she says. “It brings a sense of centeredness by giving you an opportunity to focus on your breathing.” In just 16 minutes, you’ll get both a light sweat and a bit of moving meditation. Clay adds that you’ll leave the workout “feeling better, more relaxed, more bendy, and less stiff than when you started.”
Barre workouts emphasize isometric contractions, in which you squeeze and hold a single movement for a long period of time. “You really learn how to activate your muscles,” says Coach Frances. “It’s going to help you understand your body in a way that you can also apply to your lifts.” By focusing on the core in leg lifts and side planks in this workout, you’ll build the muscles that support you in both strength training and everyday life. Even though this workout only uses your bodyweight, Clay says it’s still very challenging, but not to fear: Coach Gabby’s energetic style will keep you engaged the whole time.
With moves designed to mobilize the neck, shoulders, back, hips, and calves, this mobility session is intended to give your full body attention. “If you don’t hit a muscle in this workout, then it probably doesn’t exist,” says Clay. Coach Natalie’s workout will loosen you up after a long day of driving or flying, and also works as active recovery in-between heavy lifting sessions. Plus, it’s gentle on the joints.
Clay especially likes how this workout strengthens the core in both extension and lateral flexion, meaning you’re learning how to use the core to stabilize the spine from all angles. Moves like dead bug, sprinter crunch, and lateral bridge with rotation build abdominal strength and stability. As Coach Frances says, “The core is the foundation of anything that you do in life, which can help you in any type of modality.”
Like mobility, recovery is a smart choice on those days when you’re sore. This workout with Coach Liz touches on all the major muscle groups for full body release. “You’ll start with foam rolling, then finish up with lower intensity mobility exercises meant to drive blood flow and help you improve recovery and feel better in the process,” says Clay.
In this beginner-friendly program, you’ll practice essential movement patterns such as the squat, lunge, and hinge, to improve your form before adding weight. Mobility moves and core exercises round out these engaging workouts.
If you’re just getting started with strength training or coming back after a break, this bodyweight program includes a well-rounded mix of exercises that’ll jumpstart your fitness routine. You’ll do plyometrics to get your heart rate up, isometric holds to build strength, and plenty of core work to fire up your abs.
According to Clay, this two-week program is designed to “improve your strength, athleticism, mobility, and endurance using nothing but your bodyweight.” With different varieties of squats, planks, lunges, and more moves, the workouts help build a strong foundation that’ll benefit you when you get back to your Tonal. “Once you’re able to manage your own bodyweight, it becomes a little bit easier to add load and lift heavy,” says Coach Frances. In the second week, she offers modifications to make the exercises more difficult as you gain strength. “There’s room to stay where you’re at, but there’s also room to grow.” Bursts of cardio with high-knees or butt-kickers, elevate your heart rate for an extra sweaty session.