Written by Nikita Revin, developer of Tonus. Updated 13 October 2026 for the publicly available version 1.4.
Set a schedule you can follow
The flexible trainer in Tonus 1.4 contains 12 workouts. Choose three training days with rest between them, then select a session length of 5, 10 or 20 minutes and gentle or regular effort. No-jump, standing and equipment-free options are available.
A missed day moves the session
If you miss a workout, it moves to the next selected training day. Completed progress stays saved. For example, if a planned session on one of your selected days is missed, the next chosen day receives that session; completing earlier sessions is not undone.
Duration and effort are separate choices
A five-minute session describes its duration. Gentle or regular effort describes a separate setting. Changes in effort require your agreement. These controls let you adjust the plan to your schedule, but they do not guarantee that a specific session suits a health condition.
Follow the current session
The app provides written technique tips, timers and exercise replacements. After finishing, you can rate the difficulty and see your saved progress. Optional iPhone reminders can help you remember selected training days. Widgets and Live Activity display workout information on the Lock Screen.
Keep home sessions and gym programs distinct
Tonus also has six gym programs covering bench press, full body, strength and volume, four main strength exercises, back and legs. Check the experience and equipment requirements before choosing one. Suggested or target weights do not guarantee a result. The flexible trainer described here is part of the publicly released version 1.4.
Tonus does not provide medical care. Stop if you feel pain or unwell. If you have health restrictions, discuss training with a qualified professional.
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