8 min read

Best Cardio Workouts That Don't Involve Running

Skip the treadmill and spice up your cardio.
Best Cardio Workouts That Don't Involve Running
Cardiovascular workouts are an essential part of any fitness program. But some people hear the word “cardio” and immediately go to sleep. It might conjure up thoughts of hours on the treadmill, which can be a total snoozefest for somes. While running is an effective workout that offers a ton of health benefits, it’s certainly not your only cardio option.
If you’re not into running, you’re in luck. When it comes to cardio, you have endless choices. Like what, you might be wondering? Read on to discover a few cardio workout alternatives to running. 
In this blog, we’ll explore:
➤ Bodyweight training
➤ Cycling
➤ HIIT strength training
➤ Jumping jacks
➤ Jumping rope
➤ Kickboxing or boxing

What Is Cardio?

Cardiovascular exercises, also known as aerobic exercises, are routines that get your heart rate up for a prolonged period, making you pump blood faster. These are rhythmic activities that target the heart zone where you burn the most calories. 
Doing cardio exercises keeps your heart and lungs healthy. What does that mean exactly for the body? Your blood vessels expand, delivering more oxygen to your muscles and enabling the release of natural painkillers called endorphins. You’ll also experience a rush of “anti-depressants”— a.k.a. dopamine and serotonin. This is what gives you that workout “high,” post-training. Cardio enables your respiratory system to work harder, too, allowing you to breathe faster and deeper. Furthermore, you’re going to trigger an increase in antioxidants, which decreases inflammation (a common cause of pain and illness). Plain and simple, cardio makes you feel good.
Fun fact: Just about anything can be made into cardio — even lifting weights! Imagine how you might feel performing 12 sets of a deadlift at a lighter weight. You’re going to be out of breath. Your heart’s going to be pounding. We’d certainly call that cardio.

What Are the Benefits of Cardio?

Cardio provides numerous physical and mental health benefits. The benefits of cardio include the following:
➤ Burning fat and calories, making it easier to manage your weight
➤ Greater energy throughout the day
➤ Enhanced sleep quality
➤ Expanding the amount of air that your lungs can hold
➤ Improving your ability to cope with stress
➤ Improving your mood
➤ Boosting testosterone and fighting erectile dysfunction
➤ Reducing anxiety and depression
➤ Reducing the risk of cardiovascular illnesses like cancer, diabetes, heart attack, and high cholesterol
➤ Reducing the risk of many cancers
➤ Promoting brain health as you age and fighting diseases like Alzheimer's and dementia
➤ Improved range of motion
➤ Better joint health and
➤ Reducing the symptoms related to nearly every chronic disease, like fibromyalgia and autoimmune diseases (lupus, arthritis, etc.)

With cardiovascular exercises, you get a lot of bang for your buck. It’s great for your mental and physical health. Furthermore, the benefits translate to other things you’ll do in the gym. Improving your body’s cardiovascular endurance has so many advantages, both short- and long-term.
7.13 blog post 1200x750

The Best Aerobic Exercises To Try

Want to kick up your cardio without needing to hit the pavement? Below are six aerobic exercises you can try as alternatives to running. 

1. Bodyweight Training

Bodyweight training means that you perform exercises with nothing but resistance from your own body.
Researchers recommend about 150 minutes of moderate aerobic activities or 75 minutes of vigorous aerobic routines per week. These activities help improve your coordination, endurance, and flexibility. They also shape and strengthen different muscle groups.

Bodyweight exercises can include lunges, box jumps, hops/jumps, burpees, and squats/jump squats. Because you’re not using any additional weight, you’re going to want to perform more reps. For example, try three sets of 15 jump squats, or three sets of 10 burpees. If you’re out of breath after each set, then you’re on the right track. Bodyweight training might not look all that grueling, but looks can be deceiving. (Don’t believe us? Try doing a single pull-up and see how hard it is to lift your own weight!)

2. Cycling

Cycling is an effective aerobic workout that puts less stress on your joints. It offers numerous benefits, such as helping burn calories and body fat while also strengthening the heart and lungs. It can build muscle in the lower body, as well. This means that cycling is effective for both cardiovascular and strength gains.
Cycling can be either stationary or outdoors. Also, try experimenting with the resistance of your bike. A higher resistance means that you’re going to have to pedal harder, while a lower resistance means that you’ll be pedaling faster. Both offer unique benefits.
You can perform cycling as steady-state cardio — which requires steady, consistent effort — or as sprints, meaning you do it for fast, short bursts, with rest in between. This could be considered HIIT, which brings us to…

3. HIIT Strength Training

HIIT (high-intensity interval training) involves short bursts of intense exercise with short recovery periods in between. Typically, it lasts from 10 to 30 minutes per session, although this can vary depending on the specific exercises you include.
What sets HIIT apart is that since it’s vigorous training with limited rest, it’s going to speed up your heart rate. This can equate to significant calories burned. In fact, studies have shown you can lose 450 calories from 30 minutes of HIIT training. But the benefits go beyond that. A lot of athletes love HIIT because it’s a simple way to do a lot of work in a short amount of time. Sure, it’s brutal, but that’s why it’s so effective!

You can make a HIIT workout with just about any exercise. What matters most is how you do it: short spurts of exercise with brief rest in between. You can include biking, jumping rope, planks, sprinting, squats, butt kicks, burpees, high knees, kettlebell squat jumps, and the list goes on.
A common type of HIIT is the tabata workout. With tabatas, you do eight rounds of 20 seconds of exercise followed by 10 seconds of rest. Don’t underestimate this! It’s quick but spicy.

4. Jumping Jacks

Jumping jacks are an efficient total-body cardio workout. As plyometric training, jumping jacks are a mix of aerobic exercise and resistance work. It targets your abdomen, glutes, hips, quadriceps, and shoulder muscles. It also works your heart and lungs at the same time.
Doing jumping jacks for about 10 minutes broken into smaller spurts can burn about 95 calories. It helps you raise your heart rate, gain strength and agility, manage weight, and reduce blood pressure and bad cholesterol
Jumping jacks are a great addition to your HIIT workouts, as well as circuit training.

5. Jumping Rope

You might’ve done this more as a kid, but jumping rope is good for adults, too. What makes jumping rope so powerful is that it requires you to constantly move and stay on your toes.
Plus, it has countless variations and ways to up the intensity. Starting as a beginner? Focus on single skips. When you’ve got those down, try your hand at double-unders (and maybe even triple-unders). Swap your speed rope out for a weighted rope and feel the burn. You can mix up your footwork, hop on one leg, or alternate feet. There are infinite possibilities.
Jumping rope helps with total body strengthening, improved bone density, increased agility and coordination, and enhanced balance. This exercise can help you burn 15 to 20 calories per minute, or up to 200 to 300 calories for 15 minutes of workout. Be sure to warm up and stretch your calves and hamstring, first. You will be sore the next day!

6. Kickboxing or Boxing

Kickboxing is a fitness workout that combines martial arts techniques with fast-paced cardio. Often, it uses interval training, which involves peaking your output for anywhere from 30 seconds to a couple of minutes, and then resting. Boxing, on the other hand, is a combat sport that involves fighting with your fists while wearing gloves and other protective equipment.

These aerobic exercises help improve heart health, aid in weight loss, and boost full-body strength. They also improve balance and agility, decrease stress, and lower blood pressure and cholesterol. Like jumping rope, kickboxing and boxing have you constantly on your toes, moving, jumping, and staying light and springy.

Getting Started with Tempo

So, you can see that when it comes to your cardio training, running is merely the tip of the iceberg. If your goal is to get your heart and lungs working, there are a million and one ways to do it. But having so many options can feel like a double-edged sword.Where do you even begin?
Tempo is an all-in-one smart home gym system. We offer over 2,000 (and growing!) virtual interactive workouts, tailored just for you, to help you reach your peak physical fitness. We have live and on-demand workouts for boxing, cardio, HIIT, and beyond. With both Tempo Studio and Tempo Move, our elite coaches are available to guide and motivate you throughout your workout. And the best part is that you can choose from training options to suit your goals and schedule.
If cardio is what you’re after, you’re going to especially love how Tempo tracks and monitors heart rate zones and clearly displays the most important metrics. Since intensity is key to getting results with cardio, we also give you a weekly HR intensity minute goal.
Remember, cardio workouts don’t always involve running. And you don’t need a gym membership or rows of machines to achieve your goals. There are plenty of options available to you that don’t even require you to step outside your front door.
With Tempo, you get to do the best cardio workout alternatives right from the comfort of your home. Our AI-powered smart home gym provides real-time feedback on your form and progress, so you can achieve the results you want, faster. Train hard. Train safe. Train with Tempo. Get moving with Tempo to get started on your fitness journey today.




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. 


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.

6.23BlogHero AlexSideplankArmOverheadSQUARE

Everything You Need to Know About Pilates

Pilates is for everyone. Learn how it can help you.

6.15Blog HeroManShoulderPresswithStudio

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.

Blog - Thumbnail

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.

Blog - Header

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.

5.2 BlogSquare_HERO 2022Yoga-Seated-Meditation-1200x800

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.

5/20 Blog Square Group

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. 

ROM excerpt

The 5 Main Types of Weight Training

Here are five places to start your strength training programming.

ROM header

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.

ng announcement excerpt

Tempo x Neighborhood Goods

Tempo's retail footprint expands with a partnership with Neighborhood Goods — celebrate with two events with Head Coach Melissa.

at home strength training excerpt

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.

Women over 40 excerpt

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.

at home leg workout excerpt

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.

marathon exercises excerpt

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! 

achieving goals 2022 excerpt

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!

2.14.22 Alex Excerpt

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.

2.14.22 baseball training square

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

01.22.22 How To Strength Train at Home - EXCERPT

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.

12.29.21 Functional Strength Training Excerpt

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. 

12.20.21 HIIT Training Excerpt Image

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?

12.20.21 hero img

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.

12.13.21 hero image

Lindsey Vonn Joins the Tempo Team

Welcome to Team Tempo: Lindsey Vonn.

11.30.21 hero image

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.

11.12.21 hero image

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.

11.9.21 hero image

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.

David Mussatt Diary Excerpt

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.

11.3.21 hero image

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.

10.29.21 - Introducing Move Inline Image 4

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.

10.11.21 Colby 10K Hero Except Image

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.

9.28.21 - Why Walking Can Be Best Cardio

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.

09.15.21 New Coach Jonathan Excerpt Image

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.

09.13.21 Apple Watch Excerpt Image

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. 

9.7.21 - how to do a flawless lunge

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.

Leaderboard exceprt

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).

8.24.21 - how to do a burpee

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.

220613 Mel Pushup 16x9 v1

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.

7.21.21 - How Community Uses My Plan

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.

07.21.2021 Celebrating Tempo Community Milestone Excerpt

Celebrating the Tempo Community’s Milestones

In honor of all that our community has accomplished, we’re sharing some of our favorite stories.

07.02.2021 How 7 Tokyo-Bound Athletes Face Their Challenges Hero Image

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.

06.30.21 5 Reasons to Switch Except Image

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.

tori vogt diary excerpt

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.

06.15.2021 Tempo Games Hero Image

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.

My Plan Series Part 3 excerpt

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.

06.09.21 Apple Health Launch Excerpt Image

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.

6.9.21 - 5 reasons to practice yoga

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.

6.9.21 - how to lunge

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.

6.2.21 - How to Front Rack

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.

05.28.2021 My Plan Series Part 2 Hero Image

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.

06.25.21 Why We Prefer Free Weights Excerpt Image

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.

Tempo Diary Lisa Edit

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.

5.25.21 Weightlifting and marathon training

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.

5/20 Blog_Square_Tyler Dark DB Sitting on Bench 2-1200x892-d8aaed1

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.

My Plan Series Part 1 Excerpt

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.

05.04.2021 Mother's Day Hero Image

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.

04.21.2021 Earth Day Hero Image

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.

04.19.2021 Upper Body Training Hero Image

Build Upper Body Strength With These 4 Dumbbell Workouts

Understand the importance of training your upper body. Read more for 4 exercises to add to your training routine.

Tempo Raises 220M 4/12/2021

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.

03.23.21 cardio with low impact

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?

Make Fitness a Habit (1) 3/19/21

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.

My Plan Intro Excerpt

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.

3/10 Blog_Square Alex DB-Front-Lunge White-Top-1200x800-6a45073

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.

 Blog Reclaim Motivation Bryan Image 1270 x 715 px

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.

Why Heart Rate Training Matters (2) 2.22.2021

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.

Your-Spin-Bike Hero

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.

Targeted Weight Loss Hero

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.

Too sick to train Hero

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?

Microsoft Collab Hero 2.17.2021

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 Hero

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.


Tempo 101

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.

1.12.21 New Workout Metrics

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.

5/20 Blog Square Group

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 Hero

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.

12.23 Blog_Square Colby Sculpt-And-Shred 1201x960

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 you're not sore excerpt

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.

1.23.20 finding why hero image

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.

square blog 12/21

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.

12.23.20 - Progressive Overload

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.