Workouts Workouts and Coaches for
Every Body.

Whether you’re looking to build muscle or lose weight, Tonal’s coaches have hundreds of hours of workouts and programming to get you there.

Our Philosophy

We believe that strength training is foundational to any fitness routine—and the science agrees. Strength is tied to healthy bones, injury prevention, and weight loss (as well as looking good in a swimsuit).

One-to-one Coaching

Get customized, personal training with our coach-led guided workouts. Choose from our family of coaches and hundreds of hours of content – from mutli-week programs to one-off sessions, expertly designed to get you to your fitness goals.

high intensity Workouts

Burn fat and work up a sweat with our High Intensity workouts. Set in an energetic class-style setting. Tonal High Intensity will give you all the benefits of strength training combined with calorie-burning focus.

Partner Workouts

Fitness is more fun with a friend. Turn any workout into a partner workout and sweat it out with a friend or loved one. Tonal will automatically adjust the weight for each participant and keep your results and progress tracked separately.

Guided Programs

Set a goal, select a program, and follow along as Tonal coaches guide you through every movement. Whether you are a novice or an expert weight lifter, Tonal takes the guesswork out of strength training so you get better results, in less time.

  • Get Lean

    Pump it out

    Coach Gabby

    45 mins - Intermediate

    Build muscle the right way with volume, intensity, and control.

  • build muscle

    Ultimate arms and abs

    Coach Jackson

    30 mins - Intermediate

    Build amped up arms and shredded abs with a short, simple workout that gets fast results.

  • Gain Strength

    Critical Mass

    Coach Jared

    42 mins - Beginner

    Gain strength with functional movements 3x/week for 4 weeks.

  • improve performance

    Better Bike and Treadmill

    Coach Nicolette

    30 mins - Intermediate

    This program activates the muscles used in running and cycling without leaving you too fatigued.

  • boost energy

    Full Body Fortitude: This is Build Muscle

    Coach Kelly

    30 mins - Advanced

    Find your fortitude with a series of movements that push your endurance and propel you to strength.

  • Get Lean

    Sunrise Strength

    Coach Liz

    30 mins - Intermediate

    This wake-up workout will energize your body and mind through movement.

  • Get Lean

    Beach Body Boost

    Coach Pablo

    40 mins - Intermediate

    Build your beach body with high intensity interval training.

  • boost energy

    Core Energy

    Coach Natalie

    20 mins - Beginner

    Go beyond the six pack and activate all the muscles in your trunk, with added focus on supporting muscles in the legs.

  • build muscle

    Athletic Abs

    Coach Paul

    30 mins - Advanced

    Work your muscles in different planes of motion, mixing in static exercises for strength, power, and speed.

  • build muscle

    Elite Upper Body

    Coach Jackson

    40 mins - Advanced

    Using Tonal’s Eccentric mode, this muscle-maximizing routine focuses on the chest with a combination of heavy lifting and endurance exercises.

  • Maintain Fitness

    Get Your Heart Pumping

    Coach Gabby

    38 mins - Beginner

    Do explosive movements that work your entire body and get you sweating in no time.

  • build muscle

    Take a Hike

    Coach Nicolette

    35 mins - Intermediate

    Minimize joint pain, soreness, and discomfort after a long hike.

  • Gain Strength

    Building Basics

    Coach Natalie

    30 mins - Beginner

    Learn the fundamentals of building muscle in this total body program for beginners.

  • boost energy

    Daily Dose

    Coach Jared

    55 mins - Intermediate

    Work every major muscle group to keep your fitness in top shape.

  • Maintain Fitness

    More Gain, Less Pain

    Coach Liz

    20 mins - Beginner

    Work out with movements that go easy on the joints, and build a healthier lifestyle.

  • build muscle

    Boulder Shoulders

    Coach Paul

    30 mins - Intermediate

    Train your muscles from all angles and incorporate movements that engage the entire upper body.

And 100s More!

New workouts are filmed daily in our San Francisco studio so there is always a fresh way for you to sweat.

Free Lift

Create your own routine in Free Lift Mode and let Tonal’s Coach A.I. technology take care of the rest. Leave the notepad behind and let Tonal count your reps, sets, and adjust your weight suggestions in real-time.

Movements
The moves to build muscle.

From deadlifts to chest presses, study up on the 170+ moves you can do on Tonal.

Learn More

Meet your coaches

Tonal coaches are always ready when you are. Browse our incredible team of experts in muscle development, weight loss, sports performance, and more.