LES MILLS TONE
The Optimal Mix of Strength, Cardio, and Core Training
What is LES MILLS TONE?
LES MILLS TONE is a 45-minute full-body workout that combines cardio, strength, and core training into one complete session. Using light weights, resistance bands, and bodyweight exercises, TONE sculpts and strengthens every muscle group while improving cardiovascular fitness. It’s the all-in-one workout that delivers total body conditioning without building bulk.
The Three Components
💪 Strength
Build lean muscle using light weights, resistance tubes, and bodyweight movements. Strength tracks target specific muscle groups with controlled movements designed to fatigue and tone without creating bulk. Expect squats, lunges, presses, and rows.
❤️ Cardio
Elevate your heart rate with dynamic, athletic movements. Cardio tracks incorporate explosive exercises, quick footwork, and endurance challenges that burn calories and improve cardiovascular fitness. Jump, step, and move to the beat.
🎯 Core
Strengthen your foundation with targeted core exercises. Planks, crunches, and rotational movements build the abdominal strength that supports better posture, improved balance, and enhanced performance in all activities.
Why Choose TONE?
✨ All-in-One Workout
Why do separate strength, cardio, and core classes when TONE combines them all? One class, complete fitness, efficient use of time.
🔥 Burn 300-400 Calories
The combination of strength and cardio creates optimal calorie burn during class plus elevated metabolism for hours afterward.
💃 Sculpted Definition
Light weights and high repetitions create lean, toned muscles without bulk. Develop shape and definition throughout your entire body.
📊 Scalable Intensity
Control your workout through weight selection and movement speed. Beginners and advanced exercisers work side by side successfully.
🎵 Music-Driven
Every movement matches the music. Curated playlists keep energy high and make the workout feel shorter than it is.
🏃 Functional Fitness
Movements mimic real-life activities. Build strength and endurance that translates to daily life and other sports.
Class Structure
TONE classes alternate between the three training components:
Track 1: Warm-Up
Dynamic movements to elevate heart rate and prepare muscles. Light cardio with mobility work.
Track 2: Lower Body Strength
Squats, lunges, and leg work using weights and resistance. Build strong, toned legs and glutes.
Track 3: Cardio
Athletic movements and bodyweight exercises to spike heart rate. Build endurance and burn calories.
Track 4: Upper Body Strength
Chest, back, shoulders, and arms with dumbbells and tubes. Sculpt and strengthen upper body.
Track 5: Core
Targeted abdominal and core stability work. Planks, crunches, and rotational movements.
Track 6: Cardio Challenge
High-energy interval training with explosive movements. Peak calorie burn and fitness challenge.
Track 7: Integrated Strength
Compound movements working multiple muscle groups simultaneously. Functional, total-body work.
Track 8: Cool-Down/Core
Final core work followed by stretching and recovery. Complete the workout properly.
Equipment Used
🏋️ Light Dumbbells
Weight range: 1-5kg per hand (2-10lbs)
Used for: Upper body exercises, weighted squats and lunges, integrated movements
Tip: Start lighter than you think. High repetitions make light weights challenging!
🧵 Resistance Tubes
Resistance levels: Light, medium, or heavy
Used for: Rows, lat pulls, bicep curls, tricep work, and lower body
Tip: Tubes add constant tension throughout movements for enhanced muscle activation
🧘 Exercise Mat
Used for: Core work, stretching, and floor exercises
Tip: Good cushioning protects knees and spine during floor work
💪 Your Body
Used for: Cardio intervals, bodyweight strength, and mobility
Tip: Many exercises are bodyweight only – equipment is optional for most tracks
💡 Equipment Tip: If you’re new to TONE, start with the lightest weights available or no weights at all. Focus on form first. The class is designed so you can increase intensity as you get stronger – there’s no rush.
Exercise Examples
Strength Exercises
- Squats: Regular, sumo, single-leg, jump squats
- Lunges: Forward, reverse, lateral, curtsy
- Chest Press: Floor press with dumbbells, push-ups
- Rows: Bent-over rows with dumbbells or tubes
- Shoulder Work: Lateral raises, front raises, overhead press
- Arm Isolation: Bicep curls, tricep extensions, kickbacks
Cardio Exercises
- Jumping: Jump squats, tuck jumps, jumping jacks
- Footwork: High knees, butt kicks, lateral shuffles
- Burpees: Full burpees or modified versions
- Mountain Climbers: Various speeds and patterns
- Speed Work: Quick feet, sprints in place
Core Exercises
- Planks: Front planks, side planks, dynamic planks
- Crunches: Regular, bicycle, reverse crunches
- Rotations: Russian twists, woodchops
- Leg Raises: Flutter kicks, scissor kicks, leg lowers
- Hip Work: Bridges, hip raises, clamshells
Benefits of Combined Training
Superior Results Through Variety
Research shows that combining different training modalities produces better results than single-focus training:
- Enhanced Fat Loss: Alternating strength and cardio keeps metabolism elevated and burns more total calories
- Muscle Preservation: Strength training during weight loss helps maintain lean muscle mass
- Cardiovascular Fitness: Cardio intervals improve heart health and endurance
- Functional Strength: Core integration with movement creates real-world usable fitness
- Injury Prevention: Balanced training addresses all muscle groups and movement patterns
- Time Efficiency: Achieve comprehensive fitness in one 45-minute session
The Afterburn Effect
TONE’s combination of resistance training and high-intensity cardio creates EPOC (Excess Post-Exercise Oxygen Consumption). Your metabolism remains elevated for hours after class, continuing to burn calories at an increased rate even at rest.
Who is TONE For?
✅ Perfect For
- Those wanting complete fitness in one class
- People new to group fitness
- Anyone wanting to tone without bulk
- Those returning to exercise after a break
- People short on time
- Those who want variety in their workout
- All fitness levels
🎯 Also Great For
- Active recovery between intense training
- Complementing specialized programs
- Maintaining fitness during busy periods
- Building exercise habit consistency
- Cross-training for other sports
- Post-pregnancy fitness (with clearance)
“TONE is my go-to class when I can only make it to the gym once or twice a week. I get strength, cardio, and core all in one session. After three months, my clothes fit better, I have more energy, and I actually look forward to working out.”
— Amanda C., TONE Member
Frequently Asked Questions
Q: Will TONE make me bulky?
A: No. TONE uses light weights and high repetitions, which creates lean, defined muscle without bulk. Building significant muscle requires heavy weights, specific nutrition, and often years of dedicated training.
Q: How is TONE different from BODYPUMP?
A: BODYPUMP is pure strength training with a barbell. TONE combines strength, cardio, and core with lighter equipment. BODYPUMP builds more strength; TONE offers more variety and cardio conditioning.
Q: What weights should I use?
A: Start with 1-2kg (2-4lbs) dumbbells. If the last few reps of each track don’t feel challenging, increase slightly. Most people use 2-4kg (4-8lbs) regularly.
Q: Can I do TONE if I’ve never lifted weights?
A: Absolutely! TONE is perfect for beginners. Start with light weights or bodyweight only. Focus on form first, and gradually add resistance as you get comfortable.
Q: How often should I do TONE?
A: 2-3 times per week is ideal. Allow at least one day between sessions for recovery. TONE can be your primary workout or complement other training.
Q: Is TONE enough on its own for fitness?
A: Yes, for general fitness! TONE provides strength, cardio, and core. For specific goals (marathon running, powerlifting), you’d need specialized training, but TONE maintains excellent overall fitness.
Strength. Cardio. Core. All in One.
45 minutes to total body conditioning and definition.
Sculpt. Sweat. Strengthen.