Supercharge Your 2025 Fitness Goals with Four-Week Fast Track: Accelerate
Jumpstart your year by improving your all-around fitness and accelerate crushing your goals.
Jumpstarting your fitness at the beginning of the year is like setting off on a journey. When you’re going on a new adventure, you’re much more likely to reach your destination with a well-planned route. To kick off the new year, Tonal is releasing an exciting new program, Four-Week Fast Track: Accelerate–a targeted roadmap that will quick-start your journey to all-around improved fitness.
Launching January 6, 2025, Accelerate features two tracks, each with expert-led workouts oriented around core elements of well-rounded fitness such as functional strength, endurance, and performance or weight loss, depending on which track you choose. With options for both new and experienced lifters, the program emphasizes movement quality and goal-focused training to make 2025 your strongest year yet. As an Improve Fitness program that will build both strength and stamina, Four-Week Fast Track: Accelerate is the ideal jumping off point for whatever challenge you choose next–and it will lay the groundwork for the year ahead.
Even better? You won’t be embarking on this journey alone.Your fellow Tonal members and coaches will be there to support you every step of the way in the Official Tonal Community on Facebook, where you can ask questions, show off your achievements, and find accountability buddies. Additionally, you’ll get access to a comprehensive nutrition guide, with detailed information about how to achieve sustainable weight loss or maintain your ideal body composition, plus four new easily adaptable recipes that will provide you with the nutrients needed to succeed in your workouts.
Here’s a rundown of what to expect in the program and how it’s scientifically designed to move the needle toward your biggest fitness goals.
Eyes on the Prize
As the first Four-Week Fast Track program to tap into Tonal’s training goals, Accelerate is uniquely designed to help you achieve specific results by the end of the month. The Beginner and Intermediate tracks both emphasize functional strength and endurance in the first three weeks, preparing your whole body to move more dynamically and develop the stamina you need to work harder for longer periods of time.
You’ll improve your “confidence and competency” with big compound lifts during the early part of the program, according to Jenna Moore, Tonal’s Lead Programming Specialist, before moving onto unilateral moves that test your balance and core stability exercises. “There are going to be those exercises that help you move with ease and function better in your daily life,” says Moore. “You build that solid foundation and then everything you build on top of that will only make you stronger.”
Throughout the program, you will see your progress in real time with Tonal’s training metrics that track distinct aspects of your workouts that contribute to each goal. For example, functional strength workouts will feature moves that improve coordination, challenge stability, and address asymmetries between different sides of your body. Endurance-targeted workouts will include more sets at a higher-rep count with shorter rest periods to boost your energy efficiency and ability to perform under fatigue.
“When members really know the intention behind a workout, they’re able to connect with that workout,” says Moore. “Their progress is better, their results are better, and they’re able to accelerate their results faster.”
Level I Breakdown
The beginner track features three weekly, full-body workouts, each targeting different movement patterns to allow your muscle groups to fully recover in between. It’s led by Tonal coaches Ackeem Emmons, Tim Landicho, and Ash Wilking.
Supportive and empowering, this track is geared toward those who are newer to weightlifting, new to Tonal, or returning to working out after a break. “You can start exactly where you are and then feel the progression over those four weeks,” says Wilking. She explains that you’ll gain confidence in your abilities during the program while still feeling challenged.
The two levels share a focus on functional strength and endurance during the first three weeks, but branch apart in week four. In the final week of Level I, the goal shifts to weight loss with the introduction of more complex movements and plyometrics to improve cardiovascular conditioning and burn calories. “We’re going to turn the intensity up a notch,” says Moore.
At the end of four weeks, you’ll be feeling stronger and ready to take on a variety of Tonal workouts.
Level II Breakdown
The intermediate track includes four weekly workouts with an upper–lower split to accumulate more volume per muscle group and build endurance. It’s led by Tonal coaches Tanysha Renee, Kendall “Woody” Wood, Kristina Centenari, and Joe Rodonis. Moore recommends this track for those who have an established strength training routine, or strong fitness base coming into the program.
In Level II, you’ll find more advanced moves and faster-paced circuits, plus benchmark sessions on the first and last day of the program. Repeating these full-body workouts will show you how much you’ve improved over four weeks.
“Set the tone on day one,” says Renee, who leads the initial benchmark workout. “So by the time you get to the end, you can see exactly how far you’ve come and how much you’ve built over that time.”
The last week of Level II focuses on performance. You’ll see contrast sets pairing heavy lifts with explosive plyometrics, and the addition of chains mode in certain moves to improve power output, joint resilience, and agility. These attributes will help level up your performance in activities like running, cycling, or other sports, and they’re essential for developing all-around fitness.
“Maintaining power and power output in our body is incredibly beneficial as we age and it’s not something we should shy away from,” says Moore. “It is something we should continually train. It’s one of those fitness aspects that declines very rapidly as we get older.”
Nutrition for the New Year
Whether you’re looking to lose weight or enhance your current food regimen, your body needs proper fueling. That means getting adequate protein to rebuild muscle, carbohydrates for energy, and a variety of micronutrients from fruits and vegetables. To help you achieve your overall fitness goals, Tonal is partnering with certified sports nutritionist Chris Barakat, MS, ATC, CISSN, to bring you an actionable guide that breaks down the science behind achievable weight loss and optimal physique maintenance. Based on your current lifestyle and workout schedule, learn how to calculate your daily caloric needs and incorporate simple food swaps to maximize your results during Accelerate. Along with the guide, you’ll get four new high-protein recipes designed to support your fitness gains. Tasty, easy-to-prepare, and highly adaptable, they’ll likely become part of your regular rotation all year long.
Team Effort
Keep the energy high all month long by staying connected with other members taking on the challenge in the Official Tonal Community on Facebook. “There’s no lack of motivation in the community,” says Wilking. Stay on track with an extra layer of accountability by sharing your progress and celebrate successes–both big and small–with other members.
Your Tonal coaches will also be popping into the community to offer advice and provide extra guidance throughout the program. “It’s a great time to ask questions,” says Wilking. “Speak up if something isn’t working for you or you’d like us to clarify something.”
To kick things off, join an info session with coaches and Jenna Moore, Lead Programming Specialist: Dec. 16 at 6 p.m. ET in both the OTC and on Tonal’s Youtube channel.
Check back for more events, we’ll be updating this soon!
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