Tonal has 300+ structured, multi-week training plans designed to move you forward over time—so you get results without having to plan every workout.
From building strength and getting lean to improving fitness or sports-readiness–choose programs designed around what you want to work toward.
From first workouts to advanced training, jump into programs that support your progress at every stage.
Whether you have 20 minutes a day or a few hours a week, pick a program designed to fit your needs.
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"Love how accessible the programs are. I started a couple of years ago. Am 48 and in the best shape thanks to Tonal. I feel so much stronger, in shape, and have much better balance."
“Tonal has become a core part of my life and health routine. The programs, trainers, and structure remove all the overthinking — I just show up, follow the plan, and do the work.”
“The programs and coaches is what makes Tonal. The programs are designed perfectly and the coaches make me feel unstoppable.”
“The range of exercises, workouts, programs and coaches, along with metrics for tracking progress keep me hugely engaged. I just completed a 12 week program with Coach Joe Rodonis and it was such a sense of accomplishment to get over the line.”
“I’m entering year four as a Tonal user, and what I love most is the effort to continuously improve content and programming. Nothing feels stale or old.”
Unlock your fullest potential with 15 types of training and 3,000+ workouts—from strength-training to Aero HIIT to yoga, Pilates and more.
Explore WorkoutsA Tonal program is a series of workouts designed to be followed over time. Each program has a clear goal, a defined structure, suggested cadence, and built-in progressive overload– taking the planning and guesswork out of what to do so workouts are intentionally structured across the week (e.g., alternative body region focus by day). By altering rep schemes, rest periods, exercise order, and exercise selection throughout the program, Tonal’s programming experts design these workouts to link together in a balanced way that drives results.
Programs connect workouts into a cohesive training experience built around a goal. Instead of deciding what to do each session, you follow a program that’s already mapped out over the course of a few weeks or months–helping you train with purpose and make progress over time. You may see more advanced movement patterns or rep schemes in the latter weeks of a program that build on foundational work you mastered in earlier weeks, all without the mental load of planning your workouts yourself.
Tonal programs are designed by Tonal’s highly credentialed performance team and coaches to achieve specific training goals. Each program is built using proven science-backed training principles and paired with personalized resistance that scales to your strength, supporting progress as you train.
Yes. Tonal offers programs across all experience levels–beginner, intermediate, and advanced–clearly labeled so you can choose the right place to start. Beginner programs typically offer more guidance and provide more rest between moves. Some programs specifically designed for beginners include:
These programs are all designed to help you build confidence and foundational strength.
Tonal programs span a wide range of goals, including:
Using Tonal it’s easy to filter for programs aimed at the goals you care about most.
Yes. Tonal offers programs designed specifically for prenatal and postpartum training, with a focus on strength, stability, and functional movement that supports each stage of the journey. We have a growing library of prenatal and postpartum programs, including:
Of course, you should always consult with your physician or healthcare provider before starting these or any other fitness programs while pregnant or postpartum.
Programs include
This range allows you to train with variety while staying aligned with your primary goal.
Program length varies based on the goal and structure. Some programs can be completed in as little as one week, while others run four weeks or even up to 12 weeks for more immersive, long-term training.
Programs range from two to five days a week, so you can choose the ones that work for your schedule. Each program includes a suggested weekly cadence for optimal results, but you’re not locked into a rigid schedule. You can follow a schedule that works best for you and supplement with other workouts–like mobility, yoga, or recovery–as you’d like.
Programs are labeled beginner, intermediate, or advanced to help you choose the right starting point. All programs scale using Tonal’s personalized resistance to support progress within each level. With advanced programming, you can expect more complex moves and rep schemes with less rest in between moves.
Completing a program is an exciting accomplishment. You’ll see a compilation of your metrics from the program, including how many pounds you lifted and how much your Strength Score changed. You’ll also get badges for some programs.You can always look back at how many programs you completed, the metrics for each, and badges you’ve earned in the Tonal mobile app.
Yes. Programs can be repeated, and in fact many people enjoy repeating programs over time and comparing their metrics to see how much progress they’ve made. You can switch programs as your goals or schedule change. You’ll follow one program at a time, with the freedom to explore other workouts alongside it.
Tonal releases multiple new programs each month, expanding the library with fresh ways to train across different goals and modalities.
Experience training with Tonal in person or virtually, guided by one of our experts.
Start your fitness journey today with Tonal 2.
See how you can set, track, and crush goals on the Tonal app. Plus, browse thousands of on-demand workouts to do at home with Tonal, or on the go without it.
