The Best Cardio Workouts For Weight Loss

best cardio exercises - main
The Best Cardio Workouts For Weight Loss - Main Image

Lose weight with effective cardio workouts

At Xercise4Less Gyms we know there are no short cuts to losing excess weight, but some cardio exercises are more effective at helping you with weight loss than others. We want you to train smarter so we’ve picked out some of the Best Cardio Workouts for Weight Loss so you can really burn off some unwanted fat. Lose weight safely and quickly with these three types of cardiovascular sessions that get to work on your love handles. Burn more calories and increase your anaerobic threshold on cardio machines like the elliptical, stepper or stationary bike. Ready to activate your calorie-burning hormones? Read on to find the best cardio sessions for shifting belly fat and every other kind of fat!

HIIT weight loss exercises

There’s no doubting the fat burning effectiveness of a vigorous HIIT cardio workout. Once you get into your anaerobic zone (where you find it hard to hold a conversation) your body will burn plenty of calories during the workout and even better continue to burn fat after your cardio gym session is over. The higher intensity periods of a HIIT workout creates a metabolic demand that helps long-term fat loss and improves your overall conditioning at the same time. You can use your own bodyweight or any cardio equipment in the gym like the rowing machine or treadmill to gain the benefits of a HIIT session. A HIIT cardio workout can be anywhere from 5-30 minutes and you can use any cardio machine you like; the key is intensity. Work out for 20 seconds of maximum effort with 40 seconds of rest. Do as many rounds as you can in the time you have in the gym and you’ll burn tons of calories. Incorporate a HIIT session into your exercise programme at your Xercise4Less gym but make sure not to overdo it with no more than 3 of these cardio workouts a week.

battle ropes hiit fitness blog

EMOM cardio workouts for fat loss

An EMOM workout is perfect for when you just have 10-20 minutes in the gym. But what does EMOM stand for? Every Minute On the Minute. You complete a set of cardio exercises within 60 seconds, then at the start of the next minute do it all over again. These cardio sessions are great for burning calories as it requires more physical effort to keep a hard pace with each succeeding minute. You can do an EMOM cardio session to help weight loss using your own bodyweight or work out on any cardio machine. It’s completely flexible; you get to choose your favourite cardio exercises. Just focus on keeping a consistent pace for each minute interval. For example, at your local Xercise4Less gym you could do 5 press-ups, 5 jump squats, 5 chest-to-floor burpees and 4 beast holds every minute for ten minutes as fast as you can. Recover and continue to shed calories.

Best Cardio Workouts For Weight Loss - Bikes

Lose more weight with LISS cardio session

Low-Intensity Steady State or LISS is a return to the old-fashioned weight loss values of steady state cardio exercises like jogging. Ideal for when you can take 30-45 minutes for a gym cardio workout, LISS aims for a lower level of physical exertion than either EMOM or HIIT but you still gain the weight loss benefits through a longer exercise period. LISS can kick-start weight loss while putting far less strain on your joints than other cardio exercise sessions and you may even find it easier to stick to your exercise plan when you include more Low-Intensity Steady State cardio. With a workout intensity of about 60 percent of your maximal heart-rate effort, you stay in the fat burning zone for an extended period of time with LISS. Try LISS workouts on the treadmill, rowing machine, elliptical, or stair-stepping machines to start reducing your body fat at your nearest Xercise4Less gym.

Best gym cardio workouts with Xercise4Less Gyms

It’s not easy losing weight but it’s easier when you have the backing of a fitness community like Xercise4Less Gyms. We don’t just provide you with a huge variety of workout facilities and group exercise classes, we offer an inclusive network of friendly gym members and expert but supportive personal trainers to help and advise you on your weight loss journey. Work out in our dedicated cardio exercise zone, benefit from quality cardio fitness equipment in our Ladies Only Gym Zone or sweat out excess fat in our innovative Combat Zone. You’ll find the best solutions to your fat loss questions at your local Xercise4Less gym.

The Best Exercise Machines To Lose Belly Fat

Best Exercise Machines To Lose Belly Fat - Equipment Generic
Best Exercise Machines To Lose Belly Fat - Equipment Generic

Shift belly fat using exercise machines

Dying to get rid of your love handles? Desperate to shift some of that unwanted weight? At your nearest Xercise4Less gym you’ll find plenty of exercise machines to help you lose belly fat. These cardio machines will all help you slim down and shed pounds from every part of your body including your midsection. A healthy diet and some resistance training are also key parts of any effective weight loss fitness programme, but cardio exercise machines are particularly useful in any quest to get rid of excess fat. So, what are the Best Exercise Machines to Lose Belly Fat with?

Treadmills for effective belly fat loss

If you’re fighting the battle of the belly bulge the treadmill is a fantastic fat burning machine to try. The treadmill has been shown to burn calories at the highest rate of any cardio exercise machine and running on a treadmill is one of the most effective ways to lose belly fat. With treadmill running you can burn calories for overall fat loss, but you can also directly affect the belly fat underneath your stomach muscles. While running is a powerful weapon for fighting stomach fat, walking at a fast pace on your Xercise4Less treadmill is also useful in slimming down. Walk on an incline on the treadmill and blast some serious calories as your heart rate is increased and your abdominals are engaged to help stabilize your body when you walk uphill.

Best Exercise Machines To Lose Belly Fat - Treadmill

Lose more belly fat with an elliptical trainer

A low impact exercise machine, the elliptical trainer is ideal cardio for losing stomach fat and toning your body. This cross training fitness session will get your heart rate up, work your legs and arms, and if the elliptical machine in your local Xercise4Less gym has moving handlebars, it’ll put your whole body to work burning calories. Get comfortable on the elliptical trainer and gradually increase your pace and the machine resistance to really blast your belly fat. Losing love handles takes time but you can accelerate your weight loss journey with some quality time on the elliptical trainer.

Ditch excess weight with stationary bike exercises

Of all the cardio exercise machines in your Xercise4Less gym the stationary bike has to be one of the best when it comes to burning calories. Cycling on a stationary bike is not just very efficient in burning calories and fat but it also helps tone your legs, thighs and buttocks. Pedalling hard on a stationary bike is more likely to help you lose an extra inch around your middle than crunching abs for example. When you’re capable of moderate-paced cycling, you might include some HIIT stationary bike sessions in your weight loss programme. Increase the intensity at which you ride to 75-85 percent of your maximum heart rate and go for 20-30 minutes at high pace to gain even more lean muscle. Putting in some time on the stationary exercise bikes can have a really positive impact on your weight and health.

Best Exercise Machines To Lose Belly Fat - Stationary Bike

Lose your love handles on the rowing machine

Rowing machines are sometimes forgotten about when it comes to losing unwanted fat. That’s surprising because rowing hard is massively effective in burning calories. Why? A stationary rowing machine works your entire body requiring equal effort from both your lower and your upper body and achieving huge gains in overall cardiovascular fitness. Simply put, you should put the rowing machine at the centre of your belly fat-loss programme at your Xercise4Less gym.

Best Exercises To Lose Belly Fat - Rowing Machine

Burn extra fat with a stepper workout

A stepper, stair climber or ClimbMill all simulate walking upstairs. There are two main types of gym stepper machines, the pedal steppers and the step mills. On the pedal steppers you push down on the pedals while keeping your body mostly still to work your legs and core while the step mill is more like a flight of stairs that moves like an escalator. The ClimbMill works your quads, hamstrings, calves, and glutes and is a real cardio workout. Whichever one you use you can vary the resistance and speed to really ramp up the belly fat burning benefits. A stepper workout is excellent low-impact cardio exercise which burns plenty of calories and helps you lose weight.

Best Exercises To Lose Belly Fat - Stepper

Lose more weight with Xercise4Less Gyms

Always keep your weight loss journey on track with Xercise4Less Gyms. We provide all the belly fat burning tools you need to lose weight from your middle and achieve a more toned and shaped body. Build on the fat loss support offered by our friendly community of gym members and expert personal trainers to realise your fitness goals faster. Benefit from innovative gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring and completely transform your stomach weight loss programme. Enjoy working out with fellow gym members in up to 40 inclusive group classes in our spacious exercise studio or create your own circuits in our large fitness studio. Join an Xercise4Less gym and you take a step closer to reaching your weight loss targets.

Boost Mental Health With Group Fitness Classes

Improve your state of mind through group fitness

Exercise is great for your physical health and working out in your local Xercise4Less gym is equally good for your mind. Being fitter helps greatly with mental health as research has shown that exercise can lower your stress levels, improve your mood and even decrease any symptoms of anxiety you may be feeling. But did you know that going to a group fitness class can be even more beneficial than working out solo?

Some recent studies have reported that people who took group exercise classes reported less stress and more emotional and mental benefits than those who worked on their fitness alone or didn’t go to the gym at all. We pride ourselves at Xercise4Less Gyms in being a friendly and supportive fitness community for all our members as they lift weights or run on the treadmill. But we see how our inclusive group exercise classes can give the minds and moods of our gym members an even greater boost as they enjoy some fitness fun with new encouraging friends.

So, why is it better to work out with other people than by yourself?

Make new fitness friends

You start to build relationships with the other people in the room when you’ve been through a tough spin class or Zumba fitness session together!  You can develop positive friendships thanks to the shared experience of working out hard in your inclusive classes at Xercise4Less Gyms. Connecting with someone who has shared workout interests will keep your fitness journey on track as you won’t want to let them down by missing a session. 

It’ll also keep you motivated to keep going during the class as your competitive instincts kick in. But you can also enjoy further mental benefits of having fitness friends by keeping in touch online through our hubs or social media. Social time spent with your group of new fitness friends will help to perk up your mood.

Woman in Fitness Class with Barbell

Groups have more fun

Let’s be honest, sometimes going to the gym on your own just isn’t that exciting! Perhaps your workout schedule is starting to feel stale? Put the fun back into fitness when you join a group workout session. Our inclusive fitness classes just make working out a lot more fun. 

With the music blaring, the buzzy atmosphere and the positive energy of your fellow classmates, it will make it more likely that you’ll make it through to the end in better spirits. The variety of inclusive fitness classes available to our members also mean you can have some fun and keep your fitness plan fresh by trying different classes to suit your workout mood.

Group Exercise Class

Draw on the support of group exercise classes

There is real strength in numbers at Xercise4Less Gyms. Working out on your own is a great way of coping with stress and anxieties; you can sometimes lose yourself in your workout. But the positive energy given to you by being spurred on by a supportive group of friends in one of our fitness classes is truly empowering. Not only can the encouragement of your classmates push you harder than training alone, but you benefit from real emotional support not just for your fitness journey but for your life in general through a proper support network of workout buddies.

Group fitness classes will renew your motivation

Going to the gym regularly and working out the same way week after week can sometimes take a toll. It’s vital to keep refreshing your fitness programme to retain that motivation to lose weight, build muscle or tone your body. Group exercise classes are very helpful in ensuring that you don’t fall out of love with fitness. When you’re a member of Xercise4Less Gyms you get to choose from up to 40 free fitness classes as part of your gym membership. You’ll keep yourself interested and your muscles guessing with the amazing variety offered by our range of group exercise classes. You get to try something different and if it wasn’t what you were looking for, you can just change it!

Man Doing Plank in Gym

Exercise your mind with Xercise4Less Gyms

Work out your body and brain with an Xercise4Less Gyms membership. Strengthen your mind body connection by trying some group exercise classes. Join fitness classes designed to get your heart racing and your metabolism ramped up and get all the positive benefits of being part of a real gym community.

Group exercise classes are only a part of our fantastic gym facilities though. Reap the brain benefits of exercising in our innovative gym areas like our Ladies Only Gym Zone. Harness the huge mental benefits of working out in our spacious Spin Studio or Combat Zone with MMA cage. Whatever you need to transform your mental and physical transformation, you’ll find it at your local Xercise4Less gym.

A Gym Fit For Everyone

A gym fit for everyone blog - main image
A gym fit for everyone blog - main image

Xercise4Less Gyms: Inclusive to all

At Xercise4Less Gyms we focus on making fitness accessible to everyone no matter their age, body size, fitness level or physical and mental abilities. That’s why it was so heartening to hear recently from Space Inclusive how our gym in Nottingham was helping their clients with learning difficulties to feel much more comfortable with exercise.

Space Inclusive work with people with learning disabilities in the East Midlands. They’re “committed to improving the lives and prospects of people with learning difficulties” and they’re particularly passionate about maintaining and promoting healthy lifestyles. Most Space Inclusive clients already want to improve their fitness and the organisation “always offered a gym programme”. But recently they’ve wanted to harness the well-documented benefits of strength training for bone strength, flexibility and weight management. This then was “the start of our journey with Xercise4Less”.

Learning the benefits of exercise

All individuals have a need to stay healthy and fit and we want to make our gyms inviting spaces that can adapt to the needs and interests of our members. Working with any group who might otherwise be excluded or marginalized like people with learning disabilities is important as regular exercise has a very positive impact on their lives in terms of health, employment, independence and confidence.

According to Space Inclusive director Richard Mynett, not only are the Xercise4Less gym sessions “helping to maintain and improve health for individuals” but they also “improve confidence and team working”. Space Inclusive are always delighted when their clients realise the benefits of regular exercise and a health and balanced diet. In fact, some of their clients have “even adapted their diets as they are keen to see results from the work they are doing at the gym”. And working out in the gm hasn’t only helped in a physical sense but helped build their clients’ confidence “both in the gym and in other areas of their life, as well as giving them a real sense of achievement”. Even better some of Space Inclusive’s more independent clients are now exercising on their own, meeting friends and making new fitness friendships all thanks to the social outlet provided by working out in the gym.  

A gym for all blog - boxing

A helping hand from Xercise4Less Gyms

Space Inclusive has highlighted too how a rapport has been built up between our friendly fitness staff and their clients. Our inclusive environment has made it easier for their support staff to train with individuals who have learning difficulties. Richard Mynett finds the typically friendly atmosphere of an Xercise4Less gym especially inclusive, “the staff are always welcoming and will help with clients by giving us their skills and knowledge” as well as “encouraging correct procedure to ensure safety”.

For people with learning disabilities who how haven’t used the gym before, that’s particularly helpful as they feel more comfortable in this new environment. Add in the “high quality of the equipment and the realistic pricing” as well as the location of our Nottingham gym “in the heart of our community” and for Space Inclusive Xercise4Less is now a great option for their clients.

A gym for all blog - punchbag

The way forward for real fitness results

For Space Inclusive clients the future looks bright on the fitness front. With practical steps taken like introducing gym diaries so that everyone can “keep track of their progress” their clients “have really engaged with going to the gym”. As they see and feel the benefits of working out in the gym, they’re more open to trying “different forms of exercise and sporting activity”. And that’s something Space Inclusive is keen to encourage.


As Space Inclusive director David Bingham points out, “some of our clients have become very independent in the gym and we are hoping that they can role model the skills they have learnt to other clients who haven’t had as much experience in a gym setting”. Importantly Space Inclusive’s clients can also see just how much fun and enjoyment everyone is having in the gym as they “embrace the sessions”.

We love working with Space Inclusive and their clients and we hope to continue making our gyms an inclusive friendly community that everyone can be an enthusiastic part of!

A gym for everyone blog - treadmill

Weight Loss Success Story – Nicole Steele

nicole steele - before and after
nicole steele - before and after

Mixing up my workouts for more enjoyable training sessions

Setting yourself a target and planning for a weight loss journey is advisable, but it is still imperative to enjoy your fitness session. Sheffield Hillsborough member Nicole Steele varied her workouts to gain enjoyment alongside results.

“I switch up my exercise routines so they are new and exciting. I have also signed up for tough mudder so I had a different goal to aim for to keep me motivated.”

'I never want to go back to that'

Nicole’s inspiration to lose weight came from seeing pictures of herself, giving her the motivation to improve her fitness and wellbeing.

“I saw pictures of myself and realised how much weight I had actually put on. I wanted to change it. Looking at these old pictures now reminds me that I’ll never go back to that.”

Support from friendly, inclusive Xercise4Less Gyms

Whilst Nicole is not completely at her target weight, she is well on course to achieve her goals. Xercise4Less gyms have played a pivotal role in Nicole finding the confidence and belief she could succeed.

“I’ve still not reached my final goal, but every time I reach a mini target I’m always amazed that I’m actually doing it this time. What helped me a lot was in the gym, someone saw me performing an exercise wrong and helped me to correct it.”

Training in a gym where the environment is comfortable and friendly has helped Nicole a lot, especially by being able to train in the Ladies only gym zone.

Overcoming the hurdles

Nicole has tried to lose the weight in the past, but always found obstacles in the way, preventing her from being at her ideal weight. Junk food has been a particular stumbling block, but Nicole feels that this time she is managing to find a compromise which is helping her to enjoy an occasional treat.

“I’ve tried to lose weight and get healthy before, but I’ve never been able to stick to it and see proper results. I like junk food and I’ve not cut it out completely this time because that’s when I want to eat it more.”

Incredible progress, Nicole. Keep it up!

Weight Loss Success Story – Stacey Robertson

stacey robertson - before and after
stacey robertson - before and after

Old holiday pictures helped kick start my weight loss journey

Sheffield Hillsborough member Stacey Robertson used old holiday pictures as inspiration to begin her weight loss journey. Seeing older pictures made Stacey want to improve her fitness and burn calories to help transform her life. Changing her fitness through the gym has been challenging, but also extremely rewarding for Stacey.

“I kept looking at old holiday pictures and knew I had to change things to feel better about myself. It feels good when you reach targets, and amazing when you exceed them.”

Using Xercise4Less fitness classes to shed the pounds

Xercise4Less gyms offer an array of fitness classes to help get you on the way with bolstering your fitness. Stacey found HIIT, abs blast and 15/15/15 classes the most effective for weight loss. She also used dumbbells to help tone and turn excess fat into muscle. Over a period of time, Stacey gradually lost her target weight of 3-5 stone. 

Finding that inner motivation

Starting the process can often be the most difficult, finding motivation and strength to get through the early phase of your fitness journey. For Stacey, this was no different.

“When I first started, the aching and constant hunger made me feel like giving up. I was consuming around 3000 calories per day and my BMR is only 1500. This was the hardest part for me.”

Making sacrifices to achieve results

Anyone embarking on a weight loss journey needs to make sacrifices. Whether it is giving up certain foods, drinking or making the necessary changes to your lifestyle. Stacey got herself out of the old routine of comfort eating to supplement the hard work she was putting in the gym.

“I needed to give up comfort eating. I was eating when I was happy and sad. Sometimes you don’t want to turn to a salad or something healthy in the evening. You just want comforting carbs like chips or pizza.”

As with any change in lifestyle or diet, adaptations have to be made. Stacey may have found it difficult in the beginning, but once she got herself acclimatised with her new fitness regime, she began to notice the benefits.

“I got new-found energy and no longer felt sluggish or tired after eating.”

Great work, Stacey!