Build Upper Body Strength With These 4 Dumbbell Workouts
Introducing Weekly Activity Targets
We created metrics to track your progress and weekly targets to hit across four areas of fitness you can pursue with Tempo: Getting Stronger, Improving Definition, Losing Weight, and Getting Healthier.
Prenatal Strength with Guest Coach Nan Luma
Tempo guest coach, Nan Luma talks with Coach Clarence about health and wellness, her own fitness journey and some tips for working out while pregnant!
Get Stronger with Guest Coach Raychel Epperson
Coach Clarence sat down with Raychel to talk about strength training, myths around getting bulking while getting stronger and finding your motivation with Tempo!
Introducing One-on-One Fitness Coaching
One-on-One Fitness Coaching is included in Tempo’s new membership service, along with access to the Tempo Move, thousands of guided workouts, and real-time form feedback for one flat fee of $59/mo.
Announcing the New Tempo Membership
A real personal coach, 2,000+ guided workouts, and a compact smart home gym for one flat monthly price.
Why You Should Always Cool Down After a Workout
Properly cooling down your body after a heart-pumping workout is crucial to your muscle recovery. Read more to discover the benefits of a proper cool-down.
Tempo Coach Jonathan Hits the Runway!
We talked to Jonathan about confidence, how he prepared for the show and how Tempo helped him get there.
Best Cardio Workouts That Don't Involve Running
Skip the treadmill and spice up your cardio.
Yoga Poses That Improve Flexibility
One of the most well-known benefits of yoga is that it boosts your flexibility. Read our compiled list of stretches to help you build strength, flexibility, and improve your overall well-being.
Play Your Own Music
Now you can train to your favorite tunes on your Tempo.
Everything You Need to Know About Pilates
Pilates is for everyone. Learn how it can help you.
Maximize Muscle Growth with Hypertrophy Training
Building muscle will not always make you bulky! Muscle weighs more than fat because it’s denser. As you add muscle, you might weigh more, but your body will be trimmer and tighter.
Tempo Celebrates Pride Month
Happy Pride Month!
A Beginner’s Guide to Building Strength
Strength training is the next step toward hitting your goal.
Tempo Programs Are Flexible
The rigidity of our programs don’t always align with what we all have going on off the mat so we are excited to share that program classes can now be skipped, returned to, or retaken.
Introducing the Modification Filter
Find the right classes that accommodate injuries and physical restrictions.
Strong as a Mother
When it comes to training, you want to do what feels good and is safe for your baby. This means knowing your limits, modifications, and helpful exercises to keep you healthy and connected to your body and baby.
How Can Yoga Benefit Your Mental Health?
Yoga can greatly contribute to your mental wellbeing. Discover the best types of yoga for improving mental health here.
The Guide to the Tempo Referral Program
Use the Tempo Referral Program to welcome your loved ones into the Tempo community and get stronger together.
The 5 Main Types of Weight Training
Here are five places to start your strength training programming.
Personalizing At-home Workouts with Range of Motion Form Feedback
Learn about Tempo’s next step in personalizing your class experience with the new Range of Motion form feedback.
Tempo x Neighborhood Goods
Tempo's retail footprint expands with a partnership with Neighborhood Goods — celebrate with two events with Head Coach Melissa.
How to Strength Train At Home
Strength training at home isn't always easy. Discover proper and effective ways to strength train with or without using equipment.
Getting in Shape at Home After Age 40
Life and fitness are not “all or nothing.” Your personal success lies in whatever you can do today, and tomorrow may be different. Progress is never in a straight line no matter your age.
The Perfect At-Home Leg Workouts
No matter your fitness level, no matter what equipment is available to you, there are beneficial exercises that’ll give you results.
Effective Home Workouts for Marathon Runners
Getting ready for a marathon? Did you know you can start training at home? Discover more on our blog!
Actually Reach Your Resolutions: How to Get Fit in 2022
2022 is a new year, new you, right? Actually reach your goals this year and get the body you’ve been wanting. Read our tips and advice here!
Introducing Alex Higa, Tempo's Newest Coach
With background as a dancer, pilates instructor, and personal trainer, Alex will help the Tempo community find joy in moving their bodies.
At-Home Spring Training for Baseball Players
Looking for some at-home spring training exercises for baseball players? Discover how Tempo can get you ready for the season
How To Strength Train At Home
A smart home gym is a worthy investment in your long-term sustainable health and fitness. With a smart home gym like Tempo, you get a set of top-quality strength training equipment and the benefits of a personal trainer in one compact package.
What is Functional Strength Training?
If done right, functional fitness training programs can offer an overwhelming number of health benefits to anyone, regardless of age and experience. These programs can help improve flexibility, aerobic capacity, and motor control.
What Exactly is High-Intensity Interval Training?
So, what is a HIIT workout? Why is HIIT training so popular? And importantly, how does one get started?
Introducing the Stories of Strength Program Series
At Tempo, we believe that realizing your strength manifests itself in many ways, both on and off the mat. Whether that’s taking on a class you were too intimidated to do before, or facing an unexpected life challenge head on.
Lindsey Vonn Joins the Tempo Team
Welcome to Team Tempo: Lindsey Vonn.
Tips for Motivating Yourself to Workout at Home
And even if you do have a Tempo home gym, it can be difficult (maybe even more so) to muster up the mental strength to work on getting physically stronger. We get it — your job can be exhausting, personal obligations can suck up time, and prioritizing yourself can be hard to do.
Announcing Tempo Retail Locations
We’re excited to announce Tempo’s partnership with Best Buys across the nation and our very first retail locations — one near Seattle and another in New York city.
Join the First-Ever Tempo Trot 5K
And it's simple really, just run your 5K from wherever you are, submit your time, and we'll send you a commemorative gift. No egos, no winners here. Have fun and enjoy just how strong you've become.
How David Mussatt Uses Tempo to Train for a Marathon
Running a marathon is no easy feat mentally and physically taxing, training for such a long endurance event can be as challenging as the race itself. Tempo athlete, David Mussatt seems to have cracked the code in how to combine training runs, strength training, and proper recovery into a successful and injury-free 26.2 miles.
How to Do a Cardio Workout That Won’t Harm Muscle Tone
When it comes to doing heart-pumping cardio or pumping iron for strength, both are important to your overall fitness and health — and for most one shouldn’t only focus on one over the other.Of course, both come with their own challenges and benefits.
Introducing the Tempo Move
We’re so excited to announce our newest product, the TEMPO MOVE.
7 Benefits of Yoga
When we first introduced yoga on Tempo earlier in 2021, we discovered that many of our members who love strength training and HIIT had never tried (or wanted to try) yoga. Now, many have told us that stepping onto the mat with Jeremy has been life changing.
How Coach Colby Trained to Run Her First 10K
On September 19, Coach Colby ran her very first 10K (that's 6.2 miles) race during the inaugural 10K distance race of the San Francisco Marathon. Read all about her training process that got her ready to compete.
Why Walking Can Be One of the Best Cardio Workouts
Often overlooked, there's a lot to love about low-impact cardio like walking. Learn why every step you take can get you closer to your fitness goals.
Meet Jonathan Ibrahim, Tempo’s Newest Coach
Introducing a new member of the Tempo coaching team. A former high school teacher, certified personal trainer, and physique competitor, Coach Jonathan Ibrahim will be responsible for further elevating strength training on Tempo.
Enhance the Tempo Class Experience with Apple Watch Integration
Our goal remains to empower our community to tackle their everyday lives as their strongest selves, and providing the tools to do that is crucial. Our new Apple Watch integration is one of those tools.
How to do a Flawless Lunge
The lunge can look simple, but making sure you have it down can mean getting the most out of every rep and avoiding undue stress on your joints and back.
Introducing Tempo Leaderboard Groups
We introduced the Tempo leaderboard last year with the intention to create a place where the community could get stronger together (and find some friendly competition).
How to do the Perfect Burpee
There's a lot of moving parts — literally — that go into doing a burpee correctly. Coach Bryan breaks down the exercise into four easy-to-follow steps.
4 Effective Ways to Workout at Home
Home workouts can sometimes have a bad connotation — that they're not as effective as going to a gym. However, knowing the proper ways to train can help drive great results and it doesn't require a lot (if any) equipment or opening your front door.
How to Perform a Proper Push-up
Push-ups are crucial for developing upper body strength. Coach Clarence gives an easy-to-follow step-by-step tutorial on doing effective and safe push-ups.
Learn How the Community Uses My Plan
My Plan is more than just a customized workout schedule — it enables our members to discover new classes, find motivation, and stay consistent.
Celebrating the Tempo Community’s Milestones
In honor of all that our community has accomplished, we’re sharing some of our favorite stories.
How 7 Tokyo-Bound Athletes Face Their Challenges
Learn how seven champion athletes — and Tempo instructors — faced their personal, physical, and emotional struggles head on, and came out on top.
5 Reasons to Switch to Tempo
Finding a home fitness solution that fits your needs and your lifestyle can be tough. Here are 5 Reasons Tempo is the Home Gym for you.
How Tempo Member Tori Vogt Trains in a Week
Our Tempo Diaries series takes a deep dive into a week in the life of one of our Tempo community members.
Announcing: The Tempo Games
Here’s your opportunity to train with seven of the world’s best athletes, including an All-American water polo player, a pro climber, a world-renowned skateboarder, a top rugby player, a decorated swimmer, and a record-setting taekwondoin.
Meet the Team Behind Tempo’s My Plan
In the third part of our My Plan series, we meet some of the people behind the creation and implementation of My Plan, the personal workout planner on the Tempo Studio and App.
Integrate Tempo Home Gym Workouts with Apple Health
Tempo members can now sync their Tempo workouts with their Apple Health ios app so that you can keep track of all of your physical activity in one place automatically.
5 Reasons You Should Practice Yoga
Yoga is a well-rounded practice that involves strength, endurance, balance, and more, and can quickly identify weaknesses int he body — and correct them.
How to Perform a Proper Lunge
Lunges help strengthen your legs, establish balance, and improve coordination. They may seem simple, but doing them properly takes practice.
Introducing Yoga and Head Yogi Jeremy Falk
Since Tempo landed in the homes of our members in 2020, our community has consistently asked: “When will Tempo have yoga?” We’re excited to announce that today is the day! We’ve launched 12 new classes designed to increase flexibility, balance, and power.
How to Rack the Barbell for a Front Squat
Front squats don't only test your legs — they push joint mobility, too. Understanding the proper barbell position will ensure safe and effective reps.
The difference between a Tempo program and My Plan
We explain the difference between enrolling in a program and strictly using your My Plan weekly schedule.
5 Reasons We Prefer Free Weights for Strength Training
While any form of strength training is better than none at all, grabbing a pair of free weights is our recommended option when it comes to achieving optimal results.
How Tempo Member Lisa Santiago Trains in a Week
Our Tempo Diaries series takes a deep dive into a week in the life of one of our Tempo community members.
5 Tips for Weight Lifting While Marathon Training
Knowing how to balance strength training with marathon running training can be difficult. Proper balance can improve performance and reduce risk of injury.
5 Ways Strength Training Improves Mental Health
There’s other benefits from strength training that are less visible. Strength training not only makes the body stronger, but the mind as well.
How Tempo Customizes Your Home Workouts for Your Goals
When we launched our My Plan Feature in March, it was — and continues to be — the furthering of Tempo’s mission to provide the most personalized home workout experience possible.
Introducing Prenatal Workouts On Tempo
A true labor of love, Head Coach Melissa Melissa and Michelle (who is a certified personal trainer) have spent months designing these classes meant to help the moms and expectant moms in the Tempo community continue their training during and post pregnancy.
Celebrating the Mothers of Tempo
In honor of Mother’s Day, we’re celebrating some of the moms in our community — their strength, their resilience, and their stories of motherhood.
3 Ways to Make Working Out More Eco-Friendly
Here are some easy (and fun) ways to workout that are great for your health and also kind to the earth.
Tempo Raises $220M in New Capital
We're excited to announce our $220M Series C round - our third round of funding! We'll be investing this new capital in three key ways: elevating our 3D AI sensor technology, growing our class offerings, and improving our supply chain.
What is Hypertrophy Training?
Hypertrophy means muscle gain. If you want to increase your muscle mass, your goal is hypertrophy, plain and simple.
How to Make Cardio Low Impact
We’ve often seen in our community, members discussing pre-existing conditions and injuries that prevent them from doing certain exercises or completing specific classes. With that, we also commonly see an associated guilt because of this. While it can be an understandably frustrating experience, is it worth risking injury and mental burnout by prescribing to fitness with an “all or nothing” philosophy?
How to Make Fitness a Habit
Consistency is key when it comes to fitness, but just getting to the point of being consistent can be a challenge all in and of itself.
Announcing Tempo Bundles
The Tempo bundles — Starter, Plus, and Pro — provide a more personalized buying experience by enabling customers to choose from different tiers of Tempo equipment offerings that fit their goals and their lifestyles.
Introducing My Plan
As the name suggests, My Plan is all about you. With My Plan, you’ll never need to guess when to train, what class to take, and what you should focus on. My Plan will take care of all of that for you. My Plan changes the Tempo experience completely by making it easier to find and start a class and removes any guesswork by generating a foolproof training schedule meant to keep you accountable and on track towards your goals.
3 Reasons Women Should Strength Train
While it’s important for everyone to incorporate strength training into their fitness regimen, there are key benefits from strength training that are particularly important for women.
How to Reclaim Your Motivation
None of us are immune to those times where motivation is extremely hard to find. And that even means our coaches. So we asked some of our coaches how they reclaim their motivation and re-focus on getting after those fitness goals.
Heart Rate Training: Why it Matters
Getting your heart rate up while you exercise is unavoidable. However, knowing how much to elevate your heart rate is crucial to getting the most out of your workout. That’s where heart rate training comes in.
Cardio for Weight Loss: Why it Isn’t Enough
There is absolutely nothing wrong with sticking with your stationary bike. However, there is more that you can do to better serve your body.
Is Targeted Weight Loss Real?
Spot Reduction is a Myth. The notion of losing fat in just one part or region of your body or in one muscle group simply isn’t possible, so let’s get that out of the way.
Are You Too Sick to Train
Consistency is a cornerstone to fitness, so having to take an unplanned rest day can understandably be very frustrating. So when you get a case of the sniffles that you just can’t shake or a nagging cough that won’t cut it out, are you better off taking a rest or pushing through?
Tempo extends its collaboration with Microsoft
Tempo — the first home fitness system that uses 3D sensors and A.I. to analyze your motion and provide real-time rep counting, form feedback, and weight recommendations—today announced migrating its cloud infrastructure to Azure and building their next generation products using Microsoft’s leading Time of Flight (ToF) sensing technology as part of Microsoft's Azure Depth Platform program.
Strength Training for Runners: The Benefits and 5 Ways to Do It
Many runners may think of running as purely cardiovascular, when really it can be a total body workout, and strength training is proven to not only make you a better runner, but lower your risk of injury.
If you’re new to Tempo, you may be wondering where to start. We’ll do our best here to cover the Tempo basics and answer any outstanding questions you may already have.
Your Guide to Tempo Programs
Tempo programs are a great way to take the guesswork out of your daily fitness routine. Weeks-long with suggested working and resting days, Tempo programs lay out exactly how you should be training to achieve your personal goals.
New Workout Metrics on Tempo
And would you look at that, we did it in the first month! (That has to be a new year’s resolution record, right?)Meet our new in-class hero metrics. While these heroes won’t be saving you from a burning building and aren’t a delicious sub sandwich, they will ensure that you’re getting everything you can out of a class.
The Year of You
Without further ado, we’d like to introduce you to our first programs of 2021. Take a read, think about how these programs align with your goals on and off the mat and get ready.
Home Fitness is Here to Stay
The COVID-19 pandemic has affected how we all lead our daily lives. Among these changes is how we now approach our fitness. With gyms forced to reduce capacity or shutdown altogether, many have found ways to bring their gym routines home with them.
Why You Should Pay More Attention to Mobility
For many of us, we tend to think of training as only being effective if we’re on the brink of death, spiraling down the circles of fitness hell.
Why Your Muscles Aren't Sore After a Workout
DOMS is delayed onset muscle soreness and has your muscles feeling tender and sore more than a day after a workout; here's how to assess and treat DOMS.
Finding Your Why
In our last couple blog posts, we talked a lot about some different physical aspects of fitness. This time, we’re going to talk a bit more about some mental and emotional aspects of fitness—specifically the deceptively complicated principle of goal-setting.
How to Improve Body Composition: 3 Things to Know
Learn how to change body composition, or the proportion of lean muscle and fat mass in your body, through strength and weight training for best results.
6 Ways to Beat an Exercise Plateau with Progressive Overload
Learn how to overcome your strength plateaus using progressive overload. Find tips on safe training while increasing your load and making gains.