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STRENGTHEN & TONE WITH AN ATHLETIC APPROACH

OUR METHOD

Time Under Tension combines pilates inspired movements, strength training and cardio for an athletic approach to lower-impact training. With an acute focus on tempo you will work both fast and slow twitch muscle fibers for a truly full body burn.

SLOW BURN

ARMS & ABS

10 MIN OR LESS

FULL BODY

CORE & GLUTES

PRE & POSTNATAL

GLUTE ACTIVATION

HARDCORE

JUST ABS

EXPLORE

ON- DEMAND

PRIVATE TRAINING

Book in-person or virtual private and/or semi-private classes.

IN-PERSON CLASSES

Come sweat together IRL! Check in here for upcoming in-person classes.

PROGRAMS

Browse our carefully curated bundles. These collections tell you exactly what to do, how to do it and provide a little extra push.

ON-DEMAND

Get unlimited monthly access to our virtual library of over 350+ workouts ranging from 10-55 minutes in length.

WHO WE ARE

Dedicated to improving the mind-body connection, we empower 
our community to embrace daily movement as an essential part of a fulfilling lifestyle for the body and mind — it becomes habitual, because it’s something to look forward to.

HOW WE'RE DIFFERENT

There’s exercise, and there’s exercise done right. We start with form as a foundation for better fitness. And with a strong focus on tempo, we create a fusion of lower-impact training and aerobic movement for maximum impact. Think, slow and fast movements, both designed to elevate your heart rate. High intensity, lower impact, an athletic approach to pilates.

YOUR INSTRUCTOR

With over 7 years of experience as a certified instructor, Kelly Cole created her “Time Under Tension” method for those seeking a lower-impact workout without compromising on the intensity necessary to see tangible results.

After years of trying a lot of classes and online platforms across all types of exercise, it’s clear that the teacher makes all the difference. Kelly is exceptional and her T/T method is no joke!

Kelly’s detailed directives ensure that absolutely no muscle is left un-worked. She also cracks great jokes while guiding the class and pairs the training with expertly curated playlists. Kelly’s workouts are a true gem in every way!

- SENTA

The ultimate full body burn you can do anywhere, whether at home or while traveling — seriously the best even with minimal equipment!!

My core has never felt stronger! Every workout leaves me feeling energized & has had such a positive impact on my wellness journey! Thank you so much Kelly!

- KRISTEN

I started working out with Kelly about two years ago now and her Time Under Tension based floor pilates has truly redefined my workout routine, all around health and my general outlook on fitness. Her classes magic lies in its slow, deliberate movements that profoundly engage every muscle challenging you in a way no other class does.

The slow movements, that from a spectator look almost easy, build a source of strength and endurance that I never knew I had. Additionally, Kelly’s energetic, joy, expertise and passion shine through every class making me look forward to the next. So if you’re looking for a workout that challenges you, excited you, and makes you leave feeling your bestest self, good thing you found Time Under Tension by Kelly Cole.

- SABINE

As a fitness freak/enthusiast and intense personality I have been training 5 days a week for more than 10 years and never ever have I seen the results I’ve seen with T/T workouts. 

The way this method (Kelly!!!!) teaches you how to work out your muscles to achieve a major burn in every single part of your body EVERY TIME! It is unmatchable. It doesn’t matter if it’s 5,10,20 or 55 minutes. You’ll get the burn! Kelly’s cues are just PERECT! You can train with your eyes closed because she guides you so well!!! I started when I was in my 2nd trimester when I was pregnant doing T/T workout religiously every day x 6 times/week. I felt stronger than ever when I was pregnant. Took a rest of 6 weeks postpartum and then got back and here I am today! I need this as my daily fuel. And it has made me better at running, at HIIT - my endurance is now unbeatable I can do a 40 mins HIIT workout non stop with lots of energy thanks to you, Kelly! And the physical results are just a side note… I have never had this rounded and perky butt never ever in my life!  I also notice that my posture has improved. I am a Kelly and T/T devotee, addict and admirer since the first time I tried it. And I am so thankful for making me LOVE exercise and look forward to it every freaking day!

- PATRICIA

I think Kelly’s workouts are some of the absolute best online workouts you can find on any platform (and I’ve tried them all)

They’re the perfect mix of Pilates/weights/cardio without ever giving me the feeling of “bulky” or too heavy weight training. The level of focus and specificity she has in her queuing is incredible. I can feel the specific muscle working so clearly and I see such great results when being regiment with her workouts. They’re also really fun, go by quickly and always leave you sweaty and feeling the burn, even the 20 min ones are super spicy and so convenient for my lifestyle on the go! I love that I can do her workouts from anywhere everywhere with the option of no equipment to the option of simple equipment like sliders, mini band and a couple weights.

- JOSEPHINE

Since working out with Kelly, I have a much better understanding of how to properly engage the area that I’m focusing on when working out

And thanks to her I have a better form, which I benefit from in any other workout I do, whether it’s an on demand or in person class.

- JELENA

Kelly Cole’s Time Under Tension method has become one of my favorite ways to move my body.

The slow movements and control are incredibly challenging but truly tone my body in a way that I have never experienced before! I also love a low impact workout where you still feel the burn and this is exactly that. Plus Kelly makes it fun and always has the best playlists!

- ELLA

Pregnant or not pregnant, Kelly will kick your butt. And I say that in a good way.

I found Kelly randomly scrolling through Instagram looking for a personal trainer. I was newly pregnant during a pandemic so my dream of going to pre-natal fitness classes with other expecting moms was not in the cards. Learning that Kelly was also pregnant made it that much easier to choose her knowing she would have my safety and needs as a top priority. I was honestly skeptical doing zoom workouts because let's be real can you truly help a person you're not in the same room with? Well I was wrong! I worked out with Kelly until right before she delivered her baby. Through our workouts she modified our routines weekly to accommodate my growing bump and helped to correct my form to give me the best results. If vou're looking to invest in yourself and get in shape without excuses then I highly recommend Kelly. Her music playlists are also pretty awesome!

- JESSICA

Kelly was amazing to train with remotely, especially while pregnant!

Even in my third trimester, she was able to create varied relevant workouts to help prep my body and stamina for labor, all the while checking and correcting my form and suggesting modifications when needed. I look forward to training with her in person once back in NYC!

- STEPHANIE

I started working with Kelly 1:1 during the height of the pandemic in 2020. Even though we were working together virtually, I felt as if she was right there beside me. 

She provided a space for me to focus on myself during times when I most needed it and constantly pushed me to realize my own strength and confidence. Kelly formulates workouts that are challenging and fun. Whether you have weights and bands, or are limited to household objects, Kelly's knowledge, energy, and passion will make you both sweat and smile.

- KATIE

I absolutely love Kelly's classes and genuinely feel they are the best workout for my body. 

The energy she brings (including the best music) along with the challenge of the classes make them engaging and highly rewarding every single class. I account Kelly's classes to getting my body back to where it was pre baby, and finding more strength then I actually realized I ever had! I love her classes so much and highly recommend to everyone if you want a serious challenge and to feel stronger week by week, baby or no baby!

- CHLOE

Kelly is very motivating and incredibly fun to work with, but also always keeps an eye on my form, which I need and appreciate! 

Kelly was recommended to me as the star SLT instructor that also teaches privately, and I have been so happy working with her! She has been training me privately during my pregnancy, but I am happy to report that doesn't mean she goes easy on me. While she is incredibly cognizant and aware of what workouts are safe and healthy for my body during pregnancy, she also pushes me and keeps me moving and in shape. I will absolutely be working with her once my pregnancy is over, as the combination of her motivating spirit, knowledge of the body and form, and varied and interesting workout routines make the days I train with her my best workouts!

- GABRIELLA

DOWNLOAD OUR APP

Get the new Time Under Tension app available now on the Apple Store and Google Play.

Download App on Apple
Download App on Google

WORKOUT YOUR WAY

STRENGTHEN & TONE WITH AN ATHLETIC APPROACH

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WHO WE ARE

Dedicated to improving the mind-body connection, we empower 
our community to embrace daily movement as an essential part of a fulfilling lifestyle for the body and mind — it becomes habitual, because it’s something to look forward to.

HOW WE'RE DIFFERENT

There’s exercise, and there’s exercise done right. We start with form as a foundation for better fitness. And with a strong focus on tempo, we create a fusion of lower-impact training and aerobic movement for maximum impact. Think, slow and fast movements, both designed to elevate your heart rate. High intensity, lower impact, an athletic approach to pilates.