Best Total Gym Workouts That Actually Work: What 3 Months Taught Me

What Is a Total Gym?

When I first heard about the Total Gym, I thought it was just another home fitness gimmick. But once I tried it, I realized it’s one of the smartest workout tools I’ve ever used. It’s not just for infomercial buffs or rehab patients—it’s a serious full-body training system that adapts to anyone, whether you’re a beginner or a seasoned lifter looking for low-impact alternatives.

At its core, the Total Gym is a glideboard-based machine that uses bodyweight resistance to help you build muscle, burn fat, and improve flexibility—all in one. The glide board slides up and down rails at an incline, and you use your own body weight as resistance. The steeper the incline, the harder the workout. You can adjust it easily, which is awesome if you’re just starting or coming back from injury.

You lie, sit, or kneel on the board while performing different exercises with the help of cables, pulleys, or the squat stand. The machine supports over 80 different exercises, ranging from strength training to core stability, stretching, upper body workouts, and more. The best part? No plates, no dumbbells, no loud weight drops. It’s a Chuck Norris exercise machine that actually lives up to the hype.

How Does It Work?

Here’s a quick breakdown of how total gym works:

1. Glideboard Movement: Smooth, controlled movement that uses gravity for resistance.
2. Bodyweight Resistance: Your weight becomes the resistance, modified by incline level.
3. Multi-Functionality: Train arms, legs, core, and flexibility—all with one setup.
4. Adjustability: Easy to increase or decrease intensity by changing incline settings.

Why It Works for Everyone:

The reason Total Gym works across all ages and fitness levels is because of its low-impact training nature. You’re not putting direct pressure on your knees, hips, or spine like you do with free weights or machines at a typical gym.

When I hurt my lower back years ago, this machine helped me ease back into workouts safely. My mom, who’s in her late 60s, uses it for mobility and flexibility training, while my cousin—who’s into calisthenics—uses it to strengthen stabilizer muscles. It really adapts to what your body needs.

The National Institute on Aging supports the use of resistance training to maintain mobility and strength in seniors.

So, if you’re looking for something that’s easy on the joints but still effective for building lean muscle, improving core stability, and enhancing overall fitness, the Total Gym home is a solid choice. It’s like having a full gym that fits in the corner of your room.

Types of Total Gym Workouts

Total Gym isn’t just one kind of workout. It’s a multi-functional system that supports full-body training. I didn’t realize this when I bought it—I thought it was just for rehab or stretching. Turns out, you can break down Total Gym workouts into several types, depending on your goals and how you set up your routine.

Here’s what I’ve learned after using it for over a year.

1. Strength Training Workouts

This is the bread and butter of Total Gym. You can build lean muscle, increase muscle tone, and gain real bodyweight resistance strength without dumbbells.

According to Mayo Clinic, strength training improves bone density, metabolism, and overall health.

Popular Strength Training Moves:

1. Chest press
2. Pull-ups (with incline support)
3. Biceps curls
4. Seated rows
5. Leg presses

You use your body weight, adjusting the incline for difficulty. The steeper the incline, the harder the resistance.

Best for: Building strength without lifting weights or stressing joints.

Explore additional bodyweight exercises that complement your Total Gym routine for building strength without the need for extra equipment.

2. Cardio Training Workouts

Yup, you can do cardio training on Total Gym too. I used to think cardio meant running or jumping. Turns out, you can get your heart pumping with high-rep circuits and explosive movements on the glide board.

Cardio Options:

1. Glideboard jumping squats
2. Mountain climbers
3. Burpees with push-off
4. Rowing motions with cables

Doing 20–30 minutes of this stuff had me sweating buckets.

Best for: Burning fat, improving heart health, and boosting endurance.

Discover effective at-home cardio exercises to enhance your endurance and complement your Total Gym workouts.

3. Core and Ab Workouts

Total Gym is a core strength machine in disguise. Most exercises already activate your core, but you can also do dedicated ab routines.

Go-to Core Moves:

1. Cable ab crunches
2. Oblique twists
3. Planks on the glide board
4. Hanging leg raises
5. Pike-ups

Your core stability will improve naturally just by using the sliding platform.

Best for: Strengthening your abs, and obliques, and improving balance/posture.

4. Lower Body Workouts

My least favorite back in the day—but the Total Gym made lower-body workouts feel less punishing. With the squat stand and leg pulley system, you can hit every major leg muscle.

Lower Body Moves:

1. Glideboard squats
2. Calf raises
3. Hamstring curls
4. Glute kickbacks
5. Lunges

I noticed my legs getting stronger without stressing my knees.

Best for: Toning glutes, quads, hamstrings, and calves.

5. Upper Body Workouts

Want stronger arms, chest, and shoulders without weights? This is where Total Gym shines.

Upper Body Staples:

1. Chest flies
2. Overhead shoulder press
3. Bicep curls
4. Seated cable rows
5. Pullovers

You can also do compound movements that target multiple muscles at once.

Best for: Building a well-rounded upper body without heavy equipment.

Learn about additional bicep exercises that require no equipment, perfect for days when you’re away from your Total Gym.

6. Flexibility and Mobility Workouts

Stretching is built into the Total Gym system. The sliding board allows for deep, controlled stretches that are hard to get on a yoga mat. These were life-changing for my lower back.

Top Flexibility Moves:

1. Seated hamstring stretch
2. Lat stretches
3. Spinal twists
4. Hip flexor lunges
5. Glideboard side stretches

Add 10–15 minutes at the end of your session for recovery and better mobility.

Best for: Improving flexibility, reducing injury risk, and supporting recovery.

7. Circuit Training Workouts

You can set up fast-paced, total-body circuit training sessions that combine strength and cardio. I often pick 5–6 moves and do them in a loop, resting briefly in between.

Example Circuit:

1. Chest press
2. Leg press
3. Cable crunches
4. Pull-ups
5. Jump squats
6. Plank hold

Do each for 30–45 seconds. Repeat 3–4 rounds. This is a killer for fat loss and muscle endurance.

Best for: People who want full-body workouts and minimal time commitment.

8. Beginner to Advanced Level Workouts

What’s awesome is how easy it is to scale up or down. If you’re new, start with beginner workouts—low incline, slower pace, basic moves. As you get stronger, move to intermediate or advanced routines with more incline, more reps, and added equipment (like resistance bands or the pilates kit).

Best for: Anyone—regardless of fitness level or age.d rows back-to-back. I'd be drenched in sweat by the end. No treadmill needed.

Now let’s talk about models—because there are a few, and they all have their vibe.

Popular Total Gym Machines and Their Features:

Let’s talk about models—because there are a few, and they all have their vibe. If you’re looking to compare the cost of Total Gym by Chuck Norris or figure out which one suits your space and goals, here’s what you need to know.

Total Gym XLS:

The classic and one of the most popular. Comes with a decent range of accessories and supports users up to 400 lbs. Includes a squat stand, cable handles, and workout DVDs. Great all-around choice for most people at a reasonable Total Gym price.

Total Gym FIT:

A more advanced version with 12 resistance levels instead of 6, and a higher weight capacity. It feels smoother and more “gym-grade” than the XLS. If you’re serious about long-term results, this one’s solid.

Total Gym Apex G5:

Budget-friendly but still gets the job done. Comes with 10 resistance levels and a few attachments. Ideal for folks who want quality without spending big bucks.

Each one lets you do the basics—strength training, stretching, core strength, and cardio training—but the extras like pilates kits or upgraded pulleys make a difference if you plan to go deep into it.

Customizing Routines for Fat Loss and Flexibility

Let me tell you something—customizing your routine is where the magic happens. My initial goal was fat loss, but along the way, I also got serious about flexibility training and mobility.

Here’s what I did: three days a week I focused on strength training—push, pull, and legs. Two other days, I did what I called my “stretch-n-sweat” routine. It was basically a mix of long stretches and light cardio training like glideboard mountain climbers. Burned fat, got looser, and felt like a ninja by week five.

Complement your workouts with this 1700 Calorie High Protein Meal Plan to fuel muscle growth and recovery.

The beauty of Total Gym is how it lets you scale things up or down. On days where I felt tired or sore, I dropped the incline, focused on core stability, and just moved gently for 20 minutes. Other days, I’d raise the incline, blast out a full routine, and feel like I could punch through a wall (figuratively).

You can totally tweak it to your needs. Want to burn fat? Go higher rep, less rest. Want to gain muscle tone? Focus on slow, controlled movements. Want better posture? Do more core and back work. It really does it all.

For a comprehensive approach, learn how to tailor your diet and workout plan to achieve lasting fitness results.

My 3-Month Progress and What Surprised Me Most

After 90 days of consistent total gym workouts, I looked and felt like a new person. My clothes fit better, my energy went up, and I wasn’t winded climbing stairs anymore.

I lost about 15 pounds, but more importantly, I gained confidence. My core strength was way better. I could hold a plank for 90 seconds—something I couldn’t do in my 20s. My upper body workouts paid off too. My shoulders looked broader, and I had definition in my arms for the first time ever.

But here’s what surprised me: my flexibility. I never realized how tight my body had become over the years. After weeks of stretching, my hamstrings loosened up, and I could actually touch my toes again without groaning like an old man.

I also noticed fewer aches and pains. My knees used to crack like popcorn every time I squatted. Now, they’re silent. My back? Happier than it’s been in years. And all that came without needing a gym membership or a pile of equipment.

If you’re thinking about giving Total Gym a shot, don’t expect overnight changes. But if you stay with it, show up consistently, and listen to your body, the results are worth it.

Frequently Asked Questions

Conclusion

If you’re tired of overcomplicated fitness routines and just want something that works, total gym workouts might be exactly what you need. Whether your goal is weight loss, muscle gain, or just feeling better in your own skin, this machine delivers.

It’s low-impact, adjustable, and surprisingly powerful. You don’t need to be an athlete to benefit from it—you just need to show up and try. It gave me back my mobility, built real strength, and helped me enjoy working out again.

The CDC recommends at least 150 minutes of moderate exercise per week for long-term health.

So yeah, I’m a fan. And I think you might be too.

Tried Total Gym before? Got your own story or favorite routine? Drop a comment below—I’d love to hear how others are using it.