Leg Circuit Workout Guide | Staying Fit at Home

Leg Circuit Home Workout
Leg Circuit Home Workout

 *Check out ALL of our @Home Workout Guides*

Leg Circuit Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Leg Circuit Workout?

A Leg Circuit is perfect for firing up your lower body and testing the muscles to help them grow. This specific Leg Circuit Workout Guide includes exercises that will focus on your quads, hamstrings and glutes. Build up strength and spend some time focusing on toning and conditioning by following this Leg Circuit Workout created by our expert personal trainers. Try not to lose your momentum whilst you’re at home, instead, focus your energy on sculpting and toning your body. Continue working on your fitness journey and embrace your new style of training until our gyms re-open as normal. This Leg Circuit Workout Guide easy to follow at home so get practicing and get your form right and once our gyms re-open, you can use our quality equipment and facilities to boost your fitness levels even further.  

Resistance training - leg press

What You Need For a Leg Circuit Workout

Nothing at all. This is workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. So, whether you’re in the living room, garden or back in our gyms once we re-open, it’s important to make some space where you can focus purely on your sessionNow, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squats

Ease yourself into this leg workout and warm up your legs with some static squats. Stand upright with your legs shoulder width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. It’s important to keep your back straight to avoid injury. Try not to hunch over. Keeping your head upright and facing forwards will help you to get the correct posture.  

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Lunges

To perform a lunge safely, simply put one leg out in front of the other and lower yourself towards the ground. Start with your left leg in front and then stand up and swap over to your right leg. Keep alternating these legs and see how many you’re able to fit into a 30 second timeframe.  

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

Exercise 3: Squat Jumps

Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again. 

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Lateral Lunges (Left)

Start your lateral lunge exercise by standing upright with your legs shoulder width apart. Now, step out onto your leg left so that you’re performing a lunge but to the side. Use your arms to help you maintain balance. Once you’ve done this, return to your standing position. Just focus on your left leg and squeeze as many reps as possible into the 30 second window. 

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

Exercise 5: Lateral Lunges (Right)

Repeat the exact same movements as before but this time on your right leg. When performing the lunges, try to get as low as you can as this will have a better impact on your legs and glutes. 

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Thrusters

The final movement of this circuit is a great exercise for your legs but it also works your core and shoulders. Start your legs in the usual position for a squat and then squat down as low as you can. As you’re coming up from your squat, thrust your arms into the air as fast as you can. Imagine that you’re holding a basketball and as you come up, you’re throwing it into the air – this should help you to perform the exercise in the best possible way.  

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

Watch Our Personal Trainer Video:

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full Leg Circuit Workout.

Leg Circuit Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

None required 

Fitness Space 

 

2m x 2m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

28 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts in a number of different types meaning that you can focus on different areas of your body each day, week or however often you like to train. We aim to switch up these workouts for you each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Try our Leg Circuit Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Leg Circuit Workout Guide can be performed in the comfort of your home or back in the gym once we reopen. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group of Women - Featured Image

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

How to Find @Home Workouts

Home Workouts
Home Workouts

How to Access @Home Workouts

We’ve created a number of workout guides that you can follow at home whilst our gyms are temporarily closed under Government instruction.

Our workout guides are split into a variety of training styles and focuses meaning that everyone can try them no matter your fitness level or ability. Better still, we’re providing everyone access to their home workouts too with our Free 90 Day Gym Pass.

Our Free 90 Day Gym Pass

If you’re not yet an Xercise4Less Gym member, you could now have access to our free access to our online gym portal which provides dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

To access the workout guides, you have a few different options…

Option 1: Existing Members

If you’re a current Xercise4Less member whose gym membership has been frozen by us, you can access our @Home Workouts by following these steps:

  1. Log into the X4L app (more information here)
  2. Tap on ‘workouts’
  3. Search ‘home’ or the workout you wish to follow
  4. Press play

Option 2: Existing Members

If you’re a current Xercise4Less member whose gym membership has been frozen by us, you also can access our @Home Workouts by following these steps:

  1. Visit our @Home Workouts landing page
  2. Choose a workout guide that you want to follow
  3. Once you’re in the workout guide page, click on any of the following:
    – The image of an exercise with a play button
    – ‘Watch the workout video’ button
    – ‘Try the workout’ link
  4. This will take you to the X4L Online Portal where you just login and have direct access

Option 3: New Members

If you’re not a current X4L member, you’ll need to sign up. You can do that for FREE here – once you do that, follow either option 1 or option 2 for existing members above.

HiiT 2 Workout Guide | Staying Fit at Home

HiiT 2 Home Workout
HiiT 2 Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT 2 Workout Guide at Home

We want to help everyone stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home and stay active and healthy, despite our gyms being closed on Government instruction from the 20th of March 2020. Come and join our fun and inclusive fitness community at Xercise4Less today.  

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a HiiT Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve jumping movements that require your full energy for a period of time following by a period of rest. Rest periods are short and exercise periods are long; that’s the magic of HiiT workouts. Try to stick to the timings within this workout guide where you can but you can increase the rest time if you need to. Burn calories and improve your strength and stamina in a HiiT Workout.  

Woman Training in Gym

What You Need For a HiiT Workout

Besides yourself, not much. The only piece of equipment that you’ll need in this HiiT 2 Workout Guide is a strong and sturdy table such as a dining table. Other than that, the routine is a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your living room or garden to complete the workout comfortably. Don’t forget that you can follow this workout guide once our gyms re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Jumping Jacks

Get this workout off to a strong start by pumping up that heart rate with some jumping jacks. Start stood upright with your feet together. Jump out so that your feet at a little wider than shoulder width apart – as you do this, throw your arms into the air above your head. Return to your starting position and repeat. The faster you perform these – the better!  

Perform for 45 seconds followed by a 30 second rest. After your rest, move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Dive Bomber Press Ups

This is a great stretch-like exercise that will help you to complete future home workouts and gym workouts with ease. To start, get into a press-up position and then lean back and stick your bum into the air as far as you. Next, lower your chest to the ground and lean back to stretch your back. Hold this for a couple of seconds and then return to the starting position.  

Perform 15 reps followed by a 30 second rest. After your rest, move onto the next exercise.  

Try the workout

Exercise 3: Jumping Jacks

Back to some jumping jacks to get that heart rate up again. Perform them exactly as you did before. Try to keep your head up and complete them as many as you can in 30 seconds. Can you beat the amount you completed last time?  

Perform for 45 seconds followed by a 30 second rest. After your rest, move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Laying Leg Raises

Start this exercise by laying flat on the floor. Crunch your upper body so that your shoulders are off the ground. As you’re doing this, bring your knees in towards your stomach at the same time to put more pressure on your core. Hold this for a couple of seconds and then stretch your stomach out by laying flat again.  

Perform 15 reps followed by a 30 second rest. After your rest, move onto the next exercise.  

Try the workout

Exercise 5: Jumping Jacks

This is your final round of jumping jacks in this round of the circuit. Keep pushing and use all of your energy to complete strong and speedy jumps. 

Perform for 45 seconds followed by a 30 second rest. After your rest, move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Table Pull Ups

Move your dining table and lay down on your back directly underneath the table. Before performing this exercise, please check the table is sturdy and will not break under the pressure of your bodyweight to prevent any serious injuries. Once you’re ready, put your hands on the table surface and simply pull your chest towards the table. This is similar to a reverse press up and it’ll improve your strength and power. 

Perform 15 reps followed by a 30 second rest. After your rest, start working your way through this workout guide again, starting with another set of jumping jacks. After repeating the routine once more, you’re all done!

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Fiona as she guides you through this full HiiT 2 workout.

HiiT 2 Workout Guide Summary:

Goal 

 

Weight Loss/Get Fit 

Equipment 

 

Dining table 

Fitness Space 

 

2m x 2m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

20 minutes  

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or gym workouts so that you can focus on different of your body throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.  

Try our HiiT Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our HiiT 2 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re ever struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent any injuries.  

Boxing Ring Workout Guide - Main

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Cardio Blast Workout Guide | Staying Fit at Home

Cardio Blast Home Workout
Cardio Blast Home Workout

 *Check out ALL of our @Home Workout Guides*

Cardio Blast Workout Guide at Home

We want to help everyone stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home and stay active and healthy, despite our gyms being closed on Government instruction from the 20th of March 2020. Come and join our fun and inclusive fitness community at Xercise4Less today.  

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Cardio Blast Workout?

A cardio blast workout is very similar to a HIIT workout. You exercise for a certain period of time and then rest for a shorter period of time and go again. Cardiovascular training is great for weight loss and burning body fat as you keep your heart continuously high. When following a cardio-style workout, it’s most effective to give it your full potential and full energy – it makes the workout seem to go a little bit quicker and it will give you best possible results. If you’re currently exercising at home, give this a try to keep working on your fitness goals whilst gyms are closed. Once our gyms are re-open, you’ll have plenty of opportunities to follow a workout routine like this too.   

Cardio Training Feature Image

What You Need For a Cardio Blast Workout

Besides yourself, nothing. This is workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. You’ll be performing all the exercises for 30 seconds with a 30 second rest, so you might want to set a timer or download an interval timer on your phone to help you stick to timings. If not, you can just follow the timing guide on VirtuaGym. We also suggest that you create a big enough space in your workout environment to complete the workout comfortably and safely. For example, when you’re performing a squat jump, you need enough room around you to prevent damages and injury to yourself. Now that’s been said, it’s time to burn some calories and improve your strength and stamina with a Cardio Blast workout. Grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squat Jumps

Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.  

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Squats

Continue working on your legs with some simple static squats. Stand upright with your legs shoulder width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. It’s important to keep your back straight to avoid injury. Try not to hunch over. Keeping your head upright and facing forwards will help you to get the correct posture.  

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.  

Try the workout

Exercise 3: Alternate Lunges

To perform a lunge safely, simply put one leg out in front of the other and lower yourself towards the ground. Start with your left leg in front and then stand up and swap over to your right leg. Keep alternating these legs and see how many you’re able to fit into the set second timeframe.  

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Jumping Jacks

Start with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Pick up the pace as you perform each rep to get your heart rate up.  

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.

Try the workout

Exercise 5: Mountain Climbers (Extended Legs)

To finish up, we’ve got a tough but amazing cardio exercise that helps with weight loss and burning body fat. Get into a press up position and rest your bodyweight on your hands. Start performing the reps by pulling your left knee up towards your chest but this time try to touch your left elbow. Get back to your original position and then bring your right leg in towards your right elbow. Keep alternating legs until you’ve completed all of the reps. The faster that you can perform these, the better the results.  

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.  

Now take 1 minute to rest and catch your breath before repeating it all from the beginning. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Callum as he guides you through this full Cardio Blast workout.

Cardio Blast Workout Guide Summary:

Goal 

 

Weight Loss/Get Fit

Equipment 

 

None required 

Fitness Space 

 

3m x 3m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

30 minutes  

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or gym workouts so that you can focus on different of your body throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Cardio Blast Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Cardio Blast Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

group fitness class

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

HiiT Workout Guide | Staying Fit at Home

HiiT Home Workout
HiiT Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT Workout Guide at Home

We want to help everyone stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every one of you focus on your fitness whilst at home and stay active and healthy, despite our gyms being closed on Government instruction from the 20th of March 2020. Come and join our fun and inclusive fitness community at Xercise4Less today.  

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a HiiT Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve jumping movements that require your full energy for a period of time following by a period of rest. This HiiT Workout Guide is a quick 17-minute workout that you can do in the house or in the gym – simply repeat each exercise for a certain number of reps with just 30 seconds rest and then move onto the next exercise. You should repeat this whole routine twice. Whilst it’s short, it’ll help you burn body fat and excess calories fast! Try to stick to the timings where you can but increase the rest time if you need to. Burn calories and improve your strength and stamina in a HiiT Workout.  

HIIT Box Jumps

What You Need For a HiiT Workout

Besides yourself, nothing. This workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably, so allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Press Ups

Start off this hiit workout with a key upper body movement. To perform a press up safely, you have two options. The first option is to lie flat on your stomach with your hands in front of your chest but close to your body. Push your body up so that it’s off the floor and you’re resting on your tip toes. Hold this for a second and then lower your body without touching the floor. That is one rep. The slightly simpler version of this is to rest your body weight on your knees instead of your toes but still perform the press up the same way.  

Complete 20 reps followed by 30 seconds rest and then move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Sprints

This is a very simple but high energy move that is great for working your fitness and stamina. To complete this movement, sprint on the spot for one minute. Make sure that you boost this movement as much as you can by pumping your arms by your sides – this will increase your heart rate and allow you to burn more calories and body fat.  

Complete a 30 second sprint following by a 30 second rest and then move onto the next exercise. 

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Exercise 3: Sit Ups

A sit up is a firm ab workout favourite as it helps to strengthen your core and define your abdominal muscles. To perform a sit up, lay down with your knees raised and feet flat. Next, simply sit all the way up so that you’re touching your knees. Lay back down and then repeat. 

Complete 20 reps followed by 30 seconds rest and then move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Sprints

Now onto your second round of sprints. Give this your full energy for the whole 30 seconds as this is what will help to increase your heart rate and burn calories faster.  

Complete for 30 secondfollowing by a 30 second rest and then move onto the next exercise. 

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Exercise 5: Back Raises

For this exercise, lay flat on the floor with your hands flat on the floor in front of you. Simply raise your head up from the floor until you feel it working your back. Lay your head back down and repeat this movement until you’ve completed all of the reps. 

Complete 20 reps followed by 30 seconds rest and then move onto the next exercise.  

When you repeat the circuit, change your back raise slightly so that you lift your arms up off the floor as you raise your back too. This will increase the intensity of this exercise and really pull on your back muscles forcing them to become stronger. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Sprints

This is your final round of sprints in this circuit so give it all that you’ve got! 

Complete a 30 second sprint following by a 30 second rest and then repeat the whole workout guide again starting from the top with 20 press ups.

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full HiiT workout.

HiiT 1 Workout Guide Summary:

Goal 

 

Weight Loss 

Equipment 

 

None required 

Fitness Space 

 

2m x 2m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

17 minutes  

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or gym workouts so that you can focus on different of your body or a different style of training throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our HiiT Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our HiiT 1 Workout from home can be performed in the comfort of your home or back in the gym. You also have access to this workout guide wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

improve health at the gym

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Balance Workout Guide | Staying Fit at Home

Balance Home Workout
Balance Home Workout

 *Check out ALL of our @Home Workout Guides*

Balance Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Balance Workout?

Our balance workout guide is made up of low intensity exercises and stretches that will help you to work on your balance and stability. Whilst you can’t get to the gym, why not try something new? Now that you’ve got a bit of extra time on your hands, work on something that you otherwise neglect or don’t really think about. Following a balance workout guide will help you with your training routine once our gyms re-open because you’ll be better on your feet when performing squats, lunges and deadlifts etc. If your balance is one of your problem areas or if you’re keen to focus on a new area of fitness, give this balance workout guide a try and improve your stability. 

circuit training workout - lunge

What You Need For a Balance Workout

Besides yourself, nothing. It’s important to create a lot of space in your workout area for you to work on this as you don’t want to knock anything over in your home/garden and injury yourself. Test and improve your physical and mental strength with this balance workout guide.   

Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Hip Airplanes (Left)

Start the first exercise with your feet shoulder width apart. Slowly push your left leg backwards so that your weight is now resting your right leg. Then, twist your hips so that your left hip is pointing outwards and you’re facing out towards your left side. Return your left leg to the ground and repeat.  

Perform 4 sets of 10 reps with a 30 second rest between each set 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Hip Airplanes (Right)

Now repeat this process on your right leg. If you’re struggling with your balance, keep your hands on your hips and focus on one static spot/object as you’re performing the reps. Don’t worry if you do struggle because your balance will improve as you go.  

Perform 4 sets of 10 reps with a 30 second rest between each set.  

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Exercise 3: Hip Airplanes (Forward)

Now that you’ve worked both your right and left sides and you’ve warmed up, it’s time for something slightly different. Start in the same position but now rest your weight on your left leg and kick your right leg backwards. Hold your arms out at either side to help you keep your balance whilst doing this. Then, return your right leg and step out onto your left. When you kick your leg back, lean forward keeping your body parallel to the ground as this will help you improve your balance.  

Perform 4 sets of 10 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Low Lateral Jumps

Start this exercise by crouching down – your bodyweight should be resting on your hands and toes with your knees bent. Next, move your hands half a metre to the right and then jump with your body until you’re directly behind your hands. Repeat this movement until you’ve repeated all the reps. 

Perform 4 sets of 10 reps with a 30 second rest between each set.  

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Exercise 5: Sit Through Slides

For your final balance exercise, get into a press up like position but with your knees slightly bent. You should be resting your bodyweight on all fours. Then twist your body to your right – so, you’re resting on your right arm and then kick your right leg out in front of you. Return to your starting position and then twist over to your left. Try to keep your bodyweight resting on your toes to make it slightly easier to manoeuvre from one side to the other. This movement is much better to slow down so that you can keep it nice and controlled. 

Perform 4 sets of 10 reps with a 30 second rest between each set.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Lewis as he guides you through this full Balance workout.

Balance Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

None required

Fitness Space 

 

4m x 4m clear area like a living room, garden or dining room.  

Level 

 

Beginner 

Duration 

 

25 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1-2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a wide range of exercise styles and formats. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Try our Balance Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Balance Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Transformation Camp Group

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Functional Workout Guide | Staying Fit at Home

Functional Home Workout
Functional Home Workout

 *Check out ALL of our @Home Workout Guides*

Functional Workout Guide at Home

We want to ensure everyone is able to stay fit, active and continue working towards their fitness goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help everyone focus on your fitness despite our gyms being closed on Government instruction from the 20th of March 2020. We encourage everyone to join our fun and inclusive fitness community to help boost your health and fitness during this time.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Functional Workout?

A functional workout does exactly what it says on the tin. Exercises within a functional workout guide help you perform movements that you’re likely to repeat in daily life and if not, it’ll help you perform your daily activities a lot easier and prevent injury. For example, box jumps or box step ups, help to strengthen your legs and generally increase your ease walking especially up steps or a steep incline. Functional workout guides also help you improve your general fitness and wellbeing. See functional workouts as full body workouts because they include exercises for various muscles from your upper and lower body. A functional workout guide is great to follow at the gym or at home; follow this guide and make positive steps on your fitness journey until our gyms are open.

Squats in Class

What You Need For a Functional Workout

This workout guide was designed to complete at home so we’ve included minimal equipment to make life a bit easier. Firstly, you’ll need something you can jump/step up onto. Maybe a stool, a coffee table, bench or sturdy box – check that any of these can hold your bodyweight. For one of the exercises you’ll need to be closer to a wall and for one exercise you can use a barbell or dumbbells if you like. Don’t worry if you don’t have access to these though as household alternatives will do the job such as 1kg bags of sugar or a couple of large, filled water bottles. It’s important to create a big enough space in your house to complete the workout comfortably too.

Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: Box Jumps

For this exercise, you need to jump or step up onto a raised platform. This could be a sturdy storage box, coffee table or even your sofa, just make sure that it can hold your body weight. Stand in front of the raised platform with your feet shoulder width apart and simply jump on onto the platform. Swinging your arms will give you the extra bit of momentum you need to make the jump. If you’re struggling with the jump, simply step up, pushing your legs are high as you can as you step.

Perform 3 sets of 20 reps. Rest 1 minute between each exercise and 30 seconds between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Forward Squat Jumps

This is why it’s important to make sure that you have enough space in your workout zone as you’re now going to travel a few metres across the room. Firstly, stand with your feet shoulder width apart and squat. Then, swing your arms to build momentum and jump upwards and forwards and then lower your body into another squat. Perform 5 squat jumps and then run back to your starting position and repeat.

Perform 3 sets of 10 reps. Rest 1 minute between each exercise and 30 seconds between each set.

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Exercise 3: Burpees

Burpees are a challenging but great full body exercise. To perform your burpees, start with your feet flat on the floor and jump down to the floor, bending your knees on the way, until your chest is flat on the floor. Next, push yourself back upright and jump into the air. Keep repeating this movement. If you’re struggling, jump down into a high plank position instead of laying your chest off the floor but keep the jump as this is what gives you the momentum to keep going!

Perform 3 sets of 10 reps. Rest 1 minute between each exercise and 30 seconds between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Board to Mountains

This is more of an advanced movement but don’t let that put you off! Firstly, get yourself into a press up position with your weight resting on your hands. Push your bum into the air so that you’re shaped to a point. Hold this for a couple of seconds and then lower your body to the starting press up position. This is working your shoulders, chest, triceps and core – the ultimate full body exercise.

Perform 3 sets of 12 reps. Rest 1 minute between each exercise and 30 seconds between each set.

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Exercise 5: Weighted Squat Jumps

Work on those quads/thighs with some squat jumps. You have the option to perform this weighted or just with your bodyweight. If you want to use weights, pick up a dumbbell in either hand or place a barbell on your shoulders. If you don’t have weighted equipment, grab a tin/jar in each hand or 2 bags or sugar or flour. Once you’re ready, stand with your feet shoulder width apart and sit down into a squat. With your arms down by your side, use them to build up momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.

Perform 3 sets of 10 reps. Rest 1 minute between each exercise and 30 seconds between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Wall Press Ups

Start by facing the wall and step about a metre away from it and then lean forward so that your hands are facing flat onto the wall. Your hands need to be narrow and close together to really work your chest. If you find this difficult, place your hands at either side of your chest instead. Now, lean your body towards the wall so that your bodyweight is resting on your hands and then push yourself back to your starting position. You should feel this working your arms, shoulders and chest.

Perform 3 sets of 12 reps. Rest 1 minute between each exercise and 30 seconds between each set.

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Exercise 7: Mountain Climbers

To finish up, we’ve got a tough but amazing cardio exercise that helps with weight loss and burning body fat. Get into a press up position and rest your bodyweight on your hands. Start performing the reps by pulling your left knee in towards your chest. Get back to your original position and then bring your right leg in towards your chest. Keep alternating legs until you’ve completed all of the reps. The faster that you can perform these, the better the results.

Perform 3 sets of 20 reps. Rest 1 minute between each exercise and 30 seconds between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Watch Our Personal Trainer Video:

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full Functional Workout.

Functional Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Household item – coffee table, step, storage box

Dumbbells or household alternatives (jars, tins, water bottles etc.)

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Beginner

Duration

 

30 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1-2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Try our Functional Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Functional Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group of Women - Featured Image

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

HiiT Lower Body Workout Guide | Staying Fit at Home

HiiT Lower Body 2 Home Workout
HiiT Lower Body 2 Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT Lower Body Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a HiiT Lower Body Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve jumping movements that require your full energy for a period of time following by a period of rest. Rest periods are short and exercise periods are longer; that’s the magic of HiiT workouts. At Xercise4Less Gyms, we are proud to be inclusive and fun. That’s exactly why this workout guide is accessible to everyone regardless of age, gender and ability. Simply repeat 3 exercises 4 times and give your maximum energy throughout to help with weight loss and burning calories.  

Fitness Class

What You Need For a HiiT Lower Body Workout

Besides yourself, there is nothing else you need. This is workout requires no equipment at all as it’s a mixture of 3 bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably whether you’re in the living room, garden or back in our gyms once we re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s start working on that lower body. 

Exercise 1: Lunges

For the first exercise, you’ll be working on your quads with some simple lunges. Start with your feet shoulder width apart and step your left leg out in front and lower yourself to the ground. Return upright and then switch over to your right leg. Keep alternating your legs until you complete all of the reps required. It’s important to keep your back straight to avoid injury. Try to engage your core with every lunge you do. 

Complete 20 reps and move onto the next exercise without rest.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Squats

Next, move onto some squats which are another great quad-focused exercise. Stand with your legs shoulder width apart and simply sit down into a squat, hold for a second and then stand upright. Try to get as low to the ground as you can for the best possible results – this will also target your glutes a bit better. Remember to keep your back straight and not hunch over. To raise your heart rate and burn calories quicker, aim to complete your reps as quick as you can. 

Complete 20 reps and move onto the next exercise without rest.  

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Exercise 3: Floor Tap Jumping Lunges 

Let’s get that heart rate up with our final exercise in this HiiT workout routine. Just like you did before, lower yourself into a lunge with your left leg forwardonly this time bring your arms down to tap the floor. Next, swing your arms up to help you jump in the air. As you jump, switch over to your right leg and touch the floor again.  

Complete 20 reps and move onto the next exercise without rest.  

Once you’ve completed all 3 exercises, rest for 30 seconds and repeat all exercises again. Once you’ve completed this HiiT Lower Body Workout, you should have repeated these exercise 4 times in total. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Lewis as he guides you through this full HiiT Lower Body Blast workout.

HiiT Lower Body Workout Guide Summary:

Goal 

 

Weight Loss / Get Fit 

Equipment 

 

None required  

Fitness Space 

 

2m x 2m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

20 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

Our HiiT Lower Body Workout may just focus on your legs and glutes but we have a wide range of workouts that you can work on whenever and wherever you like. Split your training into upper body, HiiT and other types of training with our range of workout guides that you can follow at home or in our gyms once we reopen. Try our HiiT Lower Body Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our HiiT Lower Body Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Older Woman Training with Kettlebell

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Core Workout Guide | Staying Fit at Home

Core Home Workout
Core Home Workout

 *Check out ALL of our @Home Workout Guides*

Core Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Core Workout?

Your abdominal muscles (abs) all sit in your stomach and by working these muscles in dedicated core workouts, you’ll start to notice more definition on your stomach and could even work towards having a 6-pack if you work hard. Tone and sculpt your stomach with this core workout created by our expert personal trainers. We want to keep you motivated during this time and help you to keep working towards your fitness goals. Follow this range of movements and embrace the burn in your core. We guarantee that you’ll feel better after completing these exercises; just 16 minutes of exercise will have a positive impact on your mental wellbeing and will give you an extra bit of motivation and energy.  

get rid of your love handles - ab crunch

What You Need For a Core Workout

This is one of our non-equipment workouts so all you need is a bit of dedicated space in your home to work on these. All of the exercises are floor-based, so if you have a yoga mat, that’ll help to give you a bit of support extra. If not, just find a comfortable spot on your carpet or rug. To maximise this abs workout, you could use some weighted equipment for the crunches if you like but that’s totally optional so it’s up to you. In our gyms, we provide access to dumbbells, kettlebells, barbells and wide selection of free weights equipment to help you push yourself. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up a water bottle. You can still perform these exercises without weights if you like, it’s up to you. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Crunches

Start this core workout by laying flat on your back with your feet pointing upwards. Simply start performing a crunch to tone and sculpt your abs – raise your chest and shoulders whilst squeezing your core and hold for a second. Try to keep your legs flat and don’t overextend and cause an injury to your back.   

Repeat 2 sets of 20 reps.   

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Laying Leg Raises

Start this exercise again by laying flat. Focus on crunching your upper body like you just did with your crunch but also bring your knees in towards your stomach at the same time to put more pressure on your core. Hold this for a couple of seconds and then stretch your stomach out by laying flat again.  

Repeat 2 sets of 20 reps.   

Try the workout

Exercise 3: Diagonal Crunches (Right)

Now let’s develop that crunch movement a bit further. Lay down with your back on the floor and your knees up. Cross your left leg over your right and crunch. Aim to touch your right elbow onto your left knee. Hold this for a couple of seconds and repeat until you complete the set. 

Repeat 2 sets of 20 reps. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Diagonal Crunch (Left)

Repeat the same movement as before, just switch your legs over so that your right leg is over your left and your left elbow is twisted towards your right knee.  

Repeat 2 sets of 20 reps. 

Try the workout

Exercise 5: Oblique Crunches

Your oblique muscles are those at the side of your core and by working on them, you’ll create more ab definition. Start this next exercise by laying flat on your back with your hands down by your side. Keep your body flat on the floor but twist to either side so that your fingers are touching the top of your heel. Stretch to your left and then your right – this is one rep. You should feel this at the sides of your stomach and whilst it may be sore, it’s a positive thing!  

Repeat 2 sets of 20 reps.   

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Squat Jumps

 

Now give yourself a cardio blast with the last exercise of squat jumps. Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.  

Repeat 2 sets of 20 reps.

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full Core workout.

Core Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

None required 

Fitness Space 

 

2m x 2m clear area like a living room, garden or dining room.  

Level 

 

Intermediate 

Duration 

 

16 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts to make sure that they include a wide range of exercises. This means that everyone can focus on their body goals and fitness aims throughout the time whilst we have to exercise at home. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Follow this Core Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Core Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Bicep workouts - hammer curl

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

HiiT Upper Body Workout Guide | Staying Fit at Home

HiiT Upper Body Home Workout
HiiT Upper Body Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT Upper Body Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a HiiT Upper Body Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve movements that require your full energy for a period of time following by a period of rest. Rest periods are short and exercise periods are longer; that’s the magic of HiiT workouts. This HiiT Upper Body Workout Guide suggests working for 45 seconds followed by at 15 second rest. Try to stick to this time where you can but you can increase the rest time if you need to. Burn calories and improve your strength and stamina in a HiiT Upper Body Workout.  

What You Need For a HiiT Upper Body Workout

Not much. This is workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. To help you with the exercises, you’ll need a raise surface such as a coffee table or dining table and you can use some weighted equipment such as dumbbells if you want. Create a big enough space in your house to complete the workout comfortably. For example, there are a few jumping movements, so just allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open. Follow this workout guide and still make positive steps on your fitness journey until our gyms are open again.  Now, grab your gym kit and a comfortable pair of trainers and let’s go! 

Exercise 1: Incline Box Press Ups

For this exercise, you’ll need access to a coffee table or a dining table. Push it up against a wall so that it doesn’t slide and make sure it can hold your bodyweight. Get into a press up position with your hands resting on the table and your weight resting on your tip toes. Lower your body into a press up and then push your body upwards until you’re in the starting position.  

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Crunches

Start working on your abdominal muscles by laying flat on your back with your feet pointing upwards. Simply start performing a crunch to tone and sculpt your abs – raise your chest and shoulders whilst squeezing your core and hold for a second. Try to keep your legs flat and don’t overextend and cause an injury to your back.   

Perform 3 sets of 20 reps with a 1 minute rest between sets.

Try the workout

Exercise 3: Laying Leg Raises

Start this next exercise again by laying flat. Focus on crunching your upper body like you just did with the crunches but this time bring your knees in towards your stomach at the same time to put more pressure on your core. Hold this for a couple of seconds and then stretch your stomach out by laying flat again.  

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Superman (Alternate)

Stay on the floor for this next exercise, but now turn over so that you’re laying flat on your stomach with your arms stretched out in front of you. Start performing a ‘superman’ by raising your left arm at the same time as your right leg and stretch. Lower your limbs back to the ground and then raise your right arm and left leg in the same way. Try to keep as much control of the movement as you can to avoid any injuries. 

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

Try the workout

Exercise 5: Front Raise (Alternate)

Stand upright with your right leg out in front of your left to help with your balance. Slowly bring your right arm up out in front of you towards your shoulder height. Return your arm to your hip and then raise your left arm. Keep alternating between your arms until you’ve performed all of the reps. If you want to increase the intensity of this exercise, grab some dumbbells or household alternatives such as a bag of flour or a water bottle.  

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Sprints

This is a very simple but high energy move that is great for working your fitness and stamina. To complete this movement, sprint on the spot for one minute. Make sure that you boost this movement by pumping your arms as fast as you can – this will increase your heart rate and allow you to burn more calories and body fat.  

Perform 3 sets of a 1 minute sprint with a 1 minute rest between sets. 

Try the workout

HiiT Upper Body Workout Guide Summary:

Goal 

 

Weight Loss / Get Fit 

Equipment 

 

Coffee Table or Dining Table 

Dumbbells, optional 

Fitness Space 

 

2m x 2m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

30 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week depending on how often you like to train. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. 

Try our HiiT Upper Body Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our HiiT Upper Body Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Strengthening Exercises - Sam Chia Cycling

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone