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).
All the ways to train
Strength Training
The foundation of fitness. Choose from hundreds of workouts, each with its own focus that matches your own, whether you seek to build muscle, get strong for your sport, or be fit for life.
Cardio Classes
Strength and stamina combined. A killer combo of weights with fast-paced bursts of speed max out your heart rate while building up endurance for a fitter, faster you.
Partner Workouts
Team up with a friend and switch off on sets for any workout. Coach A.I. instantly adjusts weight for whoever is up next and tracks progress for the both of you (it’s double the motivation).
Custom Workouts
Work out exactly the way you want by building your workout from the ground up. Choose your favorite movements, add reps, adjust sets, and more. Name it. Save it. Play it on repeat.
Yoga
Take your training to the mat. The ultimate balance of strength, stability, and stretching to keep your body in balance, choose from challenging Power Yoga and post-workout Recovery sequences.
Guided Programs
Whether you’re looking to supercharge your training or just starting out, there’s a coach and a program for you. Tonal’s coaches help you sculpt your physique, boost your performance, look better, feel better, and stay healthier. Our expertly-designed programs mix in a range of exercises for a complete workout—and change them each session for maximum effectiveness and variety.
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build muscle
30 mins
Ultimate Arms and Abs
Coach Jackson
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Maintain Fitness
38 mins
Get Your Heart Pumping
Coach Gabby
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Gain Strength
42 mins
Critical Mass
Coach Jared
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boost energy
20 mins
Core Energy
Coach Natalie
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improve performance
30 mins
Better Bike and Treadmill
Coach Nicolette
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build muscle
40 mins
Elite Upper Body
Coach Jackson
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Get Lean
45 mins
Pump It Out
Coach Gabby
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build muscle
35 mins
Take a Hike
Coach Nicolette
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Gain Strength
30 mins
Building Basics
Coach Natalie
And Hundreds 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.
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.
