10 min read

Your Guide to Tempo Programs

Learn more about each of the programs in our growing library
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.

And because fitness isn’t one-size-fits-all, our growing library of programs are tailored to align with a variety of goals whether that’s to put on muscle mass, lean out, or get acquainted with the basics.

Below we’re breaking down some of our most popular programs. You’ll learn what you can expect, and how you'll be challenging yourself.  If you’re looking for more recommendations or advice on which program to tackle, join us in the Tempo Facebook Group. Our community would love to help you out!

For Focusing on Your Overall Health:

Clarence 2 Week Better Me

2-Weeks to a Healthier Me with Coach Clarence

What to expect: A strong emphasis on proper form with detailed instruction and cues from Coach Clarence. While strength training will be the focal point of this program, you'll also be exposed to the other styles of classes that Tempo offers including HIIT and mobility-driven classes.

What you'll be doing: This program is three days per week. Coach Clarence will show you different strength and muscle-building techniques while playing with pace, tempo, and rep schemes. You’ll complete Lunges, Rows, Side-to-Side hops, core movements like Bear Plank Step Outs.

Jeremy 10 Day Yoga Reset

10 Day Yoga Reset with Yogi Jeremy

What to expect: We know that stress negatively affects health, work, relationships, and even training. This program helps you reduce stress and reset your nervous system to feel healthier and calmer. The classes are great to take later in the day when stress levels usually peak.

What will you be doing: Over the course of two weeks, Jeremy will guide you through classes to help you digest the day, clear old patterns, and release and renew. You’ll complete poses like Pigeon (Eka Pada Rajakapotasana), Warrior 2 to Low Lunge, Supported Wide Angle (Upavistha Konasana), and lots of Child’s Pose! 

Melissa 3 Week Bodyweight Foundation

3-Week Bodyweight Foundation with Coach Melissa

What to expect: This program is right for anyone looking to perfect theirbodyweight exercises and movements and/or want to lay the groundwork for more intense endurance and strength training.Expect lots of focus on proper technique and priming for what’s to come!

What you'll be doing: This is a three-day per week program. Throughout all nine classes, Coach Melissa will introduce you to movements you've possibly never done before. She’ll put you through circuits to test and challenge your endurance and strength.

4 week commit to your health coaches

4-Week Commit to Your Health with Coach Clarence, Coach Melissa, and Coach Jeremy

What to expect: This program helps you develop a movement habit by setting achievable goals and celebrating little wins along the way. When you're ready, these classes will help you build strength, conditioning, and flow to be the healthiest, most balanced version of you.

What you'll be doing: With 20, 22-minutes classes over four weeks, you’ll get the chance to work on your strength (think squats and chest press), your endurance (lateral lunges and burpees), and your mobility (salutations and vinyasas).

For Beginners to Strength Training:

Coach Alex 2 Week Strength Foundation

2-Week Strength Foundations with Coach Alex

What to expect: This program gives you the tools you need to build a solid foundation and may also be repeated until you fully understand each concept. You’ll learn to incorporate breathing work into your strength training, get back to the basics, focus on your "why," and have some fun!

What you'll be doing: This program has six classes over the course of two weeks. You’ll work with compound and isolation movements that have you focusing on squats & core, push & pull movements, and hinges & lunges. 

Coach Clarence 3 week Tempo kickoff

3-Week Tempo Kickoff with Coach Clarence

What to expect: Tempo Kickoff is an awesome fit for beginners who may not be familiar with strength training yet. This program focuses on equipment set up, technique, weight selections, and how to get the most out of your workouts.
What you'll be doing: During the three weeks of this program you’ll be training four times per week with two strength training days, one conditioning day, and one day of mobility/recovery. Note: you’ll need a Barbell for this program!

Coach Jonathan 2 Week Mighty

2-Week Beginner Strength: Mini but Mighty with Coach Jonathan

What to expect: Short, sweet, and to the point, this program teaches you the basics of getting stronger. Designed for brand new weightlifters, you'll leave feeling empowered and in control of your strength and fitness goals.

What you'll be doing: Just four classes over two weeks for back-to-basics strength training! You’ll master movements like curtsy lunges, chest presses, bent over wide rows, and offset squats.

Coach Cole 4 week Strength Foundation

4-Week Strength Foundation with Coach Cole
What to expect: Cole’s Strength Foundation is great for those really looking to up their strength training game. With a focus on compound movements with perfect form, core stability drills, and slow, controlled repetition, we guarantee your foundation will be strong.  Expect to balance strength and mobility, because Coach Cole knows how to push you and encourage you to slow down and get that body limber. 
What you'll be doing: This is a 7 days a week kind of program, with HIIT, strength training, and mobility classes to make sure you’re getting stronger, getting a good sweat in, and recovering as you need to. Note: you’ll need a Barbell for this program!

For Those Looking to Change It Up:

Coach Bryan in an athletic stance

2-Week Prep for Your 5K with Coach Bryan

What to expect: This program prepares your whole body and is a great one to repeat until you feel ready to hit the road. With fun assessment “runs” and helpful cues and tips, you can get ready to race standing in place!
What you'll be doing: You’ll take six classes over two weeks to help you build strength, speed, and endurance to take on a 5K. You’ll try out upper body movements like Arnold presses and pushups, and lower body movements like kneeling hip thrusts and donkey kicks.

Coach Jeremy Fully Alive hand over heart

2-Week Meditation Challenge: Fully Alive with Yogi Jeremy

What to expect: This program is perfect for those interested in meditation. Meditation is about savoring the sweetness of life’s passing moments, not sitting in silence. Ignite your presence, appreciation, and positive mood in 14 days!

What you'll be doing: The practices in this program help you experience life more fully in under 20 minutes a day. Challenge yourself to meditate every day for 2 weeks to see the magic it brings into your life!

Coach Colby in a boxing stance

3-Week Beginner Boxing and Core

What to expect: This program is all about helping beginner level athletes learn boxing while also improving stamina and endurance. It's low impact, making it perfect for anyone who's new to fitness or looking for a program that requires no weight-bearing exercises.

What you'll be doing: Over three weeks of classes, Colby will teach you to bob and weave, slip front and back, and hit all the boxing combos–all while also helping you improve strength, balance, and coordination.

Coach Alex in a side plank

4-Week Pilates Principles Pts. I & II with Coach Alex

What to expect: A solid foundation is key to improving strength, flexibility, and endurance. In this program you’ll learn the 6 principles of pilates that will add to your strength training. Breathing, pelvis placement, rib cage placement, shoulder movement/stabilization, head/neck placement and lower body mobility and stability will also help improve overall health.

What you'll be doing: This program is split into two parts, each with six classes over two weeks. You’ll learn traditional Pilates techniques such as roll ups, spine twists, leg circles, hip rolls, and more!

For When You Want to Feel Like an Athlete:

Coach Bryan in a high A-skip

2-Week MetCon Challenge with Coaches Bryan, Cole, Melissa, Colby, and Clarence

What to expect: Up for a challenge? Of course you are. This MetCon program is designed to put your heart, lungs, and muscles to the test. Use it as a jumpstart, a restart, or a quick check-in, and revisit it to see your progress!

What you'll be doing: Put yourself to the test with these nine milestone workouts. Bryan, Cole, Melissa, Colby, and Clarence will have you pushing yourself with EMOM (every minute on the minute) AMRAP (as many reps as possible), and bodyweight conditioning challenges.

Coach Melissa and Coach Bryan HeartCore

3-Week HeartCore with Coach Melissa and Coach Bryan

What to expect: A strong core helps you move better and stronger throughout all of your workouts. In this athletic conditioning program, Coaches Bryan and Melissa take you through a variety of workouts to help you define, strengthen, and mobilize your core. Add this to an existing strength building program to help drive faster results!

What you'll be doing: This is a progressive, 12-class, three-week program with a mix of Core Strength, HIIT, and Recovery sessions. Think: lots of side planks and crunches, high knees and speed skaters, and forward folds and cat-cows.

Coach Jonathan and Yogi Jeremy Strength and Resilience

4-Week Strength & Resilience Pts. I & II with Coach Jonathan and Yogi Jeremy

What to expect: In this program Coach Jonathan will lead you through anterior, posterior, and full-body lifts while Yogi Jeremy challenges you with power yoga moves meant to exhaust every muscle fiber and test your mental capacity to meet your edges.

What you'll be doing: We split this program into two parts: each with six classes over the course of two weeks. You’ll get to see Coach Jonathan struggle with balance and static holds (and challenge yourself to do the same), and try out movements like upright rows, alternating lateral lunges, and hammer curls with Yogi Jeremy.

Coach Colby and Coach Cole C-Squared

5-Week C Squared with Coach Colby and Coach Cole

What to expect: Want to get sweaty and increase that endurance? C Squared is the right program for you. Heavy compound lifts (think squats and deadlifts) mixed with a lot of bodyweight cardio (don't forget to wear your heart rate monitor and keep track of your heart rate zones!). There’s also a considerable amount of focus on core. You'll come out of this program better conditioned with increased strength and stability.

What you'll be doing: Five workouts per week that range from HIIT to mobility classes. Each session will get your heart pumping and give you a deep burn. Note: you’ll need a Barbell for this program!

For When It’s Time to Go All Out:

Coach Jonathan flexing

2-Week Upper Body Strength with Coach Jonathan

What to expect: Let's pump you up. This mini strength program teaches you advanced weightlifting techniques to help increase muscle size and strength with added time under tension, a deeper range of motion, and a heavy dose of pump.
What you'll be doing: In six classes over the course of two weeks, you’ll hit your upper body hard. Heavy chest presses, shoulder presses, flies, rows, curls–you name it! This program has got it.

Coach Jonathan doing curtsy lunges

2-Week Gain Lower Body Strength with Coach Jonathan

What to expect: Legs for Days! This program rotates through standard strength training, multi-directional movements, and plyometrics and mobility challenges to challenge your nervous system and help you tone muscle tone, gain strength, and become more mobile.

What you'll be doing: Another one of those short and sweet programs, Jonathan will help you destroy your lower body with six classes over two weeks. You’ll be squatting, lunging, jumping, and incorporating thrusters and goblet surrenders. This one will take a lot of will-power!

Coach Melissa doing a Barbell front squat

4-Week Shape Shift with Coach Melissa

What to expect: Shape Shift is a challenging option, even foradvanced athletes who already know the ins and outs of strength training. and are looking to achieve body recomposition. The goal of this program is to introduce body recomposition, and experiment with hypertrophy, pace, and intensity.

What you'll be doing: Five workouts per week that are purely strength-training based with recommended step counts outside of class. Note: you’ll need a Barbell for this program!

Colby doing speedskaters

6-Week Sculpt & Shred Remastered Pts. I & II with Coach Colby

What to expect: This program features strength training and HIIT to help improve muscle definition, shred body fat, and increase your athleticism. There are modifications for all fitness levels, this is still an intense program for the most dedicated athletes! With Part II, you’ll be pushed to build on your progress and accomplish the unthinkable–Colby will leave you dripping sweat!

What you'll be doing: Over six weeks, Coach Colby will bring you through 3-4 workouts weekly plus assessment days! It’s madness. You’ll be working on intense movements like jump squats, burpees, and speed skaters, and strength-building movements like B-stance deadlifts, low rows, and squats of all kinds.


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Nutrition Best Practices with Tempo

If you’re looking to Gain Strength or Improve Definition, curating your diet to fuel your workouts will directly influence your progress and help you accomplish your goals.

Training Plans

All About Tempo Training Plans

Adaptable Training Plans are the newest, most efficient way to make progress training with Tempo. They feature built-in ways to track your week-over-week training, and you’ll test your strength at the beginning and end of your plan.

The Beat BCS Mobile

New to Tempo: Body Composition Scanning

With the introduction of our new Body Composition Scanner to your Tempo app, we’re changing the way you measure the impact of all of the effort you put in with us by providing greater insights to the positive effects of strength training on your body, all from the comfort of your home.

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A New Era for Tempo

Evolved to connect with your body’s biometrics, Tempo now delivers daily Readiness scores, adaptable Training Plans, and dynamic in-workout guidance that’s truly personal.

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Take on a New Challenge

Tempo hosts monthly Challenges to encourage you to hit your goals on and off the mat.

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Announcing the New Tempo Referral Program

Refer a friend–they get 25% off, and you get a free month of membership!

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The Perfect Workout for You Based on Your Zodiac Sign

While you’re setting your 2023 resolutions, we want to make sure you choose goals you’ll stick with all year long–and the best way to stick with a regular exercise routine is to find one that you actually enjoy.

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How Tempo Member Alvah Angelrune Trains in a Week

Here’s a week in the life of Alvah Angelrune, a Tempo athlete from Atlanta, Georgia who found his passion for fitness and overall health with Tempo.

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Home Fitness Takes You To The Next Level

We wanted to learn just how people’s attitudes towards going to the gym, home workouts, and personal fitness have transformed during the course of the last few years. So, we set out to learn more.

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Fitness Designed for You: A Look at 1:1 Fitness Coaching

Tempo pairs you with a real-life coach who creates a plan that works for exactly what you need, so you can feel supported and stay accountable to your own fitness journey.

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How to Love Yourself During Weight Loss

A fitness journey that includes weight loss isn’t just about “the numbers.” Here are some reminders about loving yourself and having a positive outlook about the amazing things your body can do.

Tempo Move Home gym

Is a Home Gym Actually Worth the Money?

Have you ever considered setting up a home gym but aren’t sure if it’s worth the investment? Discover whether having a Tempo gym in your home is a good fit for you!

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Will Pilates Help You Lose Weight?

Although Pilates is low-impact and typically doesn’t burn as many calories as a high-intensity exercise, it can be an effective tool for weight loss.

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Advantages of Practicing Yoga and Meditating Post-COVID

If COVID-19 is wreaking havoc on your mental well-being, yoga, meditation, and mindfulness can go a long way in helping set things right.

Tempo Coaches Melissa and Bryan with Barbell

Tips to Avoid Health and Nutrition Misinformation

When beginning an exercise program, it’s important to base your routine on facts. Learn how to sift through fitness tips to discount the myths.

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Period Cycle Training

Using your cycle to boost your physical & mental performance is your new super power.

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Meet New Guest Coach Zachery Seale

When beginning an exercise program, it’s important to base your routine on facts. Learn how to sift through fitness tips to discount the myths.

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Exercises to Stay Away from When Pregnant

Pregnancy shouldn’t keep you from all exercise but be mindful of safety when choosing a workout. Learn what activities to stay away from when you’re expecting.

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Why You Should Never Skip Leg Day

 Your legs include the largest muscle in the human body. Read more to achieve optimal health and body strength and never skip exercising those muscles.

Tempo Coach Bryan doing a Heisman on the mat

How Does Cardio Help Lower Your Blood Pressure?

Getting a handle on high blood pressure could be as simple as engaging in cardio a few times a week.

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What are the Benefits of Exercising While Pregnant?

Exercising for two? Stay healthy during pregnancy!

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Which Workouts Burn the Most Belly Fat?

Get control of your waistline by working these exercises into your schedule. Learn which workouts are best to tone your abs and melt away stomach fat. 

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How to Begin a Workout Routine While Pregnant

Many think you shouldn’t start working out when you’re pregnant, but light exercise can be beneficial to both you and your baby. Read more for tips to get started.

Tempo Coaches Jeremy and Jonathan

Two for One: Strength and Resilience Program

Combining both strength and resilience training, Tempo coaches Jeremy and Jonathan have put together a custom program designed to have both strength trainers and yogis alike experience the benefits of a combined practice.

Woman doing High knee jog with Tempo Move (Square)

What Are the Most Common Exercise Misconceptions?

Don’t let these misconceptions hinder your progress.


How Can Vinyasa Yoga Improve Your Life?

Grab your mat and learn the benefits of Vinyasa Yoga.


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.


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!


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!


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.

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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.

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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.

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Tempo Celebrates Pride Month

Happy Pride Month!


A Beginner’s Guide to Building Strength

Strength training is the next step toward hitting your goal.

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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.

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Introducing the Modification Filter

Find the right classes that accommodate injuries and physical restrictions.

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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.

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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.

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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. 

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The 5 Main Types of Weight Training

Here are five places to start your strength training programming.

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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.

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Tempo x Neighborhood Goods

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

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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.

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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.

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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.

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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! 

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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!

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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.

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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

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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.

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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?

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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.

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Announcing Tempo Retail Locations

We’re excited to announce Tempo’s partnership with Best Buys across the nation and our very first retail location near Seattle.

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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.

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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.

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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.


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.

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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.

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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.

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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. 

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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).

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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.

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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.

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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.

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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.

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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.


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.

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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.

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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.

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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.

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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.


What is Hypertrophy Training?

Hypertrophy means muscle gain. If you want to increase your muscle mass, your goal is hypertrophy, plain and simple.

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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?


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.

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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.

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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.

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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.

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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.

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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.

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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.

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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?

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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.

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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.

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.

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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.

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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.

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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.

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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.

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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.

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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.