HiiT 3 Workout Guide | Staying Fit at Home

HiiT 3 Home Workout
HiiT 3 Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT 3 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 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. This HiiT Workout Guide is a quick 20 minute routine that you can do in the house or in the gym – simply repeat each exercise for a certain number of reps without any rest, repeat the 3 circuits, resting for 60 second between each set. Try to stick to the timings 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.

HIIT Battleropes

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. For example, there are a lot of 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. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Lateral Raises

Start performing a lateral raise by standing upright with your arms by your side. Simply stretch your arms out to the side and raise them towards your shoulders. To make this exercise slightly more difficult, pick up some weighted equipment in either hand. Increase your shoulder strength by repeating this movement as many time as you can in the 30 second window. 

Complete 20 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

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: Burpees

Burpees are challenging but a great full body exercise. To perform a burpee, 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 it gives you the momentum to keep going!  

Complete 10 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

Try the workout

Exercise 3: Wide Press Ups

By completing a wide stance press up, you’re focusing purely on your chest muscles. Complete this exercise similarly to how you did earlier but this time, start with your hands at either side of your chest and keep them wider apart throughout your sets. Again, feel free to drop on your knees if it makes it slightly easier for you. Just remember to not let your body hit the floor, always hold your bodyweight instead. 

Complete 15 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

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: Alternate Front Raises

Stand upright with your right leg out slightly in front of your left to help you balance. Slowly bring your right arm up out in front of you towards your shoulder height. Return your arm to your side 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.  

Complete 15 reps of each arm and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

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Exercise 5: Reverse Lunges

To perform a reverse lunge safely, do the opposite movement to regular lunges. Stand up straight with your feet shoulder width apart and then push your left back into a lunge position and lower yourself to the ground. Return upright and then repeat with your right leg. This is a great exercise for your glutes and hamstrings.  

Complete 15 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

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

Burn those quads/thighs with some 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.  

Complete 10 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

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 3 workout.

HiiT 3 Workout Guide Summary:

Goal 

 

Weight Loss 

Equipment 

 

Dumbbells (optional) 

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 3 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 3 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

Full Body Circuit Workout Guide | Staying Fit at Home

Full Body Home Workout Guide
Full Body Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Full Body 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 Full Body Circuit Workout?

By following this Full Body Circuit Workout guide, you’ll feel much more refreshed and energised. If you’d prefer to work different areas of your body at once, full body sessions are perfect because you have a little bit of time to work on your upper body, core and then lower body. If you like to split your training into a number of different body parts i.e. arms, shoulders, legs etc, do a full body workout first or last in the week to bring everything together. If you’re short for time and can only manage a couple of sessions a week, full body circuit workouts are really effective. 

Circuits can be tough as you need to squeeze in as many reps as possible into a specific timeframe and then move onto the next exercise but the results will make it all worth it! Follow this workout guide at home and once our gyms re-open, you’ll be able to use our quality equipment and facilities to boost your fitness levels even further.  

Core exercises - main

What You Need For a Full Body Circuit Workout

Nothing at all. This is workout requires no equipment 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 session. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squat Jumps

Let’s start this circuit workout off strong with some 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.  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

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: Press Ups

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.  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.

Try the workout

Exercise 3: Mountain Climbers

Next up is a great 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 this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

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: Crunches

Start this abs movement 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 not overextend as this can cause an injury to your back.   

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times. 

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Exercise 5: Chair Tricep Dips

A chair tricep dip needs to be performed on a hard upright chair, so please avoid doing this on a sofa or arm chair. Check that the chair can withstand your bodyweight before completing a single rep too. To start, sit with your back to the chair and your feet flat on the floor with your knees up. Put your hands onto the seat of the chair and lower your body so that your bum nearly touches the floor. Fully extend your arms so that you’re in your original position and repeat.  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

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: Lateral Raises

Continue working on your upper body section of this full body circuit by performing a lateral raise exercise. Start by standing upright with your arms by your side. Simply stretch your arms out to the side and raise them towards your shoulders. To make this exercise slightly more difficult, pick up some weighted equipment in either hand. Increase your shoulder strength by repeating this movement as many time as you can in the 30 second window. 

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

Try the workout

Exercise 7: 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.  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

Try the workout

Exercise 8: Burpees

We saved the best until last! Burpees are challenging but a great full body exercise. To perform a burpee, 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 it gives you the momentum to keep going!  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times. 

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 Michele as he guides you through this whole Full Body Circuit workout.

Full Body Circuit Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

Chair 

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. 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 Full Body 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 Full Body Circuit 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.

Stationary Bike

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

Total Body (Time Based) Workout Guide | Staying Fit at Home

Total Body Home Workout Guide
Total Body Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Total 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 Total Body Workout?

Throughout this workout, you’ll be working a variety of muscles and target areas. The great thing about a full body workout is that you can focus on a number of different areas at one time.  

This particular workout includes only bodyweight exercise which means everyone regardless of ability can get involved. If you’re short for time or want to do one really effective workout, full body workouts are the way forward. A full body workout will push you and your body to achieve amazing things and once it’s all over, your whole body will thank you for it! This workout includes push and pull movements – this variety will allow you to tone and condition your body and finish feeling positive and satisfied. This full body workout guide has been created by our expert trainers; follow the guide at home and continue working on your fitness journey until our gyms are open again.   

Strengthening Exercises

What You Need For a Total Body Workout

Nothing besides yourself! This is workout requires no equipment (besides optional bits) 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. For example, there some jumping and stretched 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. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: Jumping Jacks

Let’s get warmed up! 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.  

Complete each exercise for 30 seconds followed a 30 second 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: Press Ups

To perform a bodyweight 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, and push your body up so that it’s off the floor and you’re on your tip toes. Hold 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 each exercise for 30 seconds followed a 30 second rest.  

Try the workout

Exercise 3: Plank (High)

For this next exercise, get yourself into the same position as the last exercise. Rest your weight on your hand and simply hold this moment as long as you. If you struggle to hold it, take the movement down to your knees. Just remember to keep your back as straight as you can – try not to arch your back as this could cause an injury to your back.  

Complete each exercise for 30 seconds followed a 30 second 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 4: Laying Leg Raise

Start this exercise again by laying flat. Focus on crunching your upper body like you just did with a 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.  

Complete each exercise for 30 seconds followed a 30 second rest.  

Try the workout

Exercise 5: Jumping Jacks

Back to some more 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?  

Complete each exercise for 30 seconds followed a 30 second rest.  

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: 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.  

Complete each exercise for 30 seconds followed a 30 second rest.  

Try the workout

Exercise 7: Shoulder Press

Now let’s work our shoulders with a simple shoulder press. Grab some weighted equipment (if you have dumbbells, perfect, otherwise just grab household items like tins/jars or a water bottle) and stand upright. Start with your hands at either side of your shoulders and push them upwards until your arms are fully extended. This is one rep. Work on really toning and defining your shoulders with this challenging and effective upper body exercise.  

Complete each exercise for 30 seconds followed a 30 second 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 8: Hip Thrusts

This next exercise is all about your lower body and focusing on your bum and glutes. Rest your back onto a high surface such as your bed or sofa, whilst you sit on the floor with your knees up and feet in front on you. Thrust your hips into the air, hold for a couple of seconds and then return to the original position. Try not to over extend your thrusting motion as you may cause injury to your lower back.  

Complete each exercise for 30 seconds followed a 30 second rest.  

Try the workout

Exercise 10: 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.  

Complete each exercise for 30 seconds followed a 30 second 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 10: Mountain Climbers

This a great cardio exercise that works your full body and helps you to burn body fat fast. 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.  

Complete each exercise for 30 seconds followed a 30 second rest.

Try the workout

Exercise 11: 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.  

Complete each exercise for 30 seconds followed a 30 second 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 12: Forward Squat Jumps

Make sure you have enough space before starting this exercise as you’re going to be travelling across the room. Stand with your feet shoulder width apart and squat. Then, swing your arms to build momentum and jump forward and lower your body into another squat. Perform 5 squat jumps and then run back to your starting position and repeat.  

Complete each exercise for 30 seconds followed a 30 second rest.  

Try the workout

Exercise 13: Jumping Jacks

Your last exercise is one final round of jumping jacks. So, use the last bit of energy you’ve got to perform strong and speedy reps and finish this workout off well. 

Complete each exercise for 30 seconds followed a 30 second rest.  

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 Total Body workout.

Total Body Workout Guide Summary:

Goal 

 

Weight Loss / Get Fit 

Equipment 

 

Dumbbells, chair and sofa  

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

40 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. 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 Total Body Time Based 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 Total Body Time Based Workout Guide 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 Exercise 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 (Time Based) Lower Body Workout Guide | Staying Fit at Home

HiiT Lower Body Home Workout
HiiT Lower Body 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. This HiiT Lower 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 Lower Body Workout. A HiiT session is great at the gym or at home; follow this workout guide and still make positive steps on your fitness journey until our gyms are open again.   

HIIT Box Jumps

What You Need For a HiiT Lower 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. Create a big enough space in your house to complete the workout comfortably. For example, there are a lot of 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. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squat Jumps

Let’s get straight into it and fire up those quads/thighs! 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.  

Perform this exercise for 45 seconds with a 15 seconds 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: Lunge Jumps

This is similar to squat jumps and will really work your quads and glutes. Get into a lunge position with your left foot forward. Lower yourself into a lunge and jump into the air. As you jump, alternate your legs so that your right foot is now in front of your left. Keep your arms by your side, swinging them for momentum but also using them to help you balance. If you’re struggling, put them on your hips as this may help. 

Perform this exercise for 45 seconds with a 15 seconds rest.  

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Exercise 3: Forward Squat Jumps

This is why it’s important to make sure you have enough space as you’re now going to travel across the room. Stand with your feet shoulder width apart and squat. Then, swing your arms to build momentum and jump forward and lower your body into another squat. Perform 5 squat jumps and then run back to your starting position and repeat.  

Perform this exercise for 45 seconds with a 15 seconds 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 4: Lateral Squat Jumps

Onto another form of squat jumps. Your heart rate should be high now and you’ll be burning calories at a fast rate. Stand with your feet shoulder width apart and squat. Then jump into the air and to your left side. Squat again and then jump up to your right side. Repeat this process as many times as you can.  

Perform this exercise for 45 seconds with a 15 seconds rest.  

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Exercise 5: Sumo Squat Jumps

This type of squat is a little bit different. Start with your feet much wider apart, literally in the position of a sumo wrestler. Your feet need to be pointing outwards with your heels facing in. Now, lower yourself into another squat and jump. Land on your feet and repeat this process again. Regular squats are great for your quads and sumo squats target your hamstrings and glutes a bit better.  

Perform this exercise for 45 seconds with a 15 seconds rest.

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: Split Squat Jumps

This is similar to the lunge jumps. Put your left leg out in front of your right and get yourself into a split squat position. Jump on the spot in a pulsing-type motion. Once you reach halfway, switch your legs over so that your right leg is in front. If you have some resistance bands at home, you could introduce them at this point so that you’re pulling some weight and working on your upper body strength but that’s optional.  

Perform this exercise for 45 seconds with a 15 seconds rest.  

Once you’ve finished this, you’ve completed your first round of the workout. Rest for 60 seconds and then repeat everything again, starting with squat jumps.  

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 Callum as he guides you through this full HiiT Lower Body workout.

HiiT Lower Body Workout Guide Summary:

Goal 

 

Weight Loss / Get Fit 

Equipment 

 

None required  

Fitness Space 

 

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

Level 

 

Intermediate  

Duration 

 

15 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 pull, push, full body and abs meaning that you can focus on different areas 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 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.

Bodybuilding - pull ups

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

Body Blast Workout Guide | Staying Fit at Home

Body Blast Home Workout
Body Blast Home Workout

 *Check out ALL of our @Home Workout Guides*

Body Blast 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 Body Blast Workout?

This Body Blast workout has been put together by our expert personal trainers who will try to help you achieve your fitness goals even though you can’t get to the gym right now. This workout allows you to focus on different areas of your body including legs, core and arms. There’s also a heavy focus on cardio training and increasing your heart rate to help with weight loss. Our Body Blast Workout Guide is more on the intermediate level so if you want to give yourself a challenge and push yourself closer to your fitness goals, follow this full body workout guide. full body session is great at the gym or at home; follow this workout guide and still make positive steps on your fitness journey until our gyms are open again.   

Sheffield Battle Ropes

What You Need For a Body Blast Workout

Not much. This is workout requires little to no equipment 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. For example, there are a lot of 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. One of the exercises does use dumbbells, if you have these at home please grab a comfortable weight and perform the exercise correctly. If you don’t have them, just use some household items such as tins/jars, water bottles or washing detergent. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Jumping Jacks

Let’s get warmed up! 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.  

Complete 3 sets of 15 reps with a 15 second rest in 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: Windmill

Stand with your feet shoulder width apart and bend over so that your torso is parallel to the ground with your arms pointing out to the side. Bend to touch your right foot and then twist your body to touch your left. Alternate your arms between your feet until you’ve completed all the reps.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Exercise 3: Mountain Climbers

This a great cardio exercise that works your full body and helps you to burn 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.  

Complete 3 sets of 15 reps with a 15 second rest in 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: Press Up to Elbows

Start in the usual press up position with your bodyweight resting on your tip toes and hands. If this is too difficult, rest your bodyweight on your knees. Lower your body towards the floor to perform a press up, push yourself up and then rest your bodyweight on your knees and elbows. Stretch your body out straight again and repeat, starting with your press up. 

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

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Exercise 5: Jumping Jacks

Now that our first section is complete, build up some momentum again with some more jumping jacks. Perform them exactly as you did before. Try to keep your head up and complete them as fast as you can to keep your heart rate high.  

Complete 3 sets of 15 reps with a 15 second rest in 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: Cross, Jab, Cross

Now it’s time to try something a little different – some boxing movements. A cross, jab, cross is a basic boxing movement that works your core, arms and shoulders. Start with your feet shoulder width apart and your hands up by your face. Then extend your left arm and punch the air. Bring that arm back and repeat with your right arm and then your left. Whilst doing this, you need to fully twist your body to engage your core and get your obliques working. To perform this movement correctly, try to twist your feet so aim to be stood on the balls of your feet at all times. If that’s a bit too complicated for you, just stick with the punches.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

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Exercise 7: 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. 

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

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Exercise 8: Back Extensions

Lay down with your stomach flat on the floor. Rest your arms behind your head and lift your chest off the floor until you feel a pull in your middle to upper back. This is one rep. Be careful when performing this exercise and try not to over extend your back as you may cause an injury to your lower back.  

Complete 3 sets of 15 reps with a 15 second rest in 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 9: Jumping Jacks

We’re nearly there now, our second section of the work is complete. Start yourself up again with some more jumping jacks. Perform them exactly the same as the last two sets 

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Exercise 10: Chair Tricep Dips

Sculpt and tone your upper arms with this next exercise. A chair tricep dip needs to be performed on a hard upright chair, not an armchair or sofa. Check that the chair can withstand your bodyweight before completing any reps. Now, sit on the floor with your back to the chair. You should have your feet flat on the floor with your knees up too. Put your hands onto the seat of the chair and lift your body upwards and then lower your body so that your bum nearly touches the floor. Lift yourself up and extend your arms so that you’re in your original position and repeat.  

Complete 3 sets of 15 reps with a 15 second rest in 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 11: Standing Bicep Curls

A bicep curl is a really simple but effective exercise for your arms to help them build strength. Stand upright with your ‘dumbbells’ in either hand. If you don’t have these it’s not a problem, just grab some weight household items such as jars, tins or water bottles. By standing up, you’ll be able to engage your core at the same time which is great for abdominal definition. To perform your first rep, simply pull your left arm up towards your shoulder and squeeze your bicep muscle. Now, repeat this movement with your right arm and continue alternating your arms in this way.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

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Exercise 12: Jumping Jacks

Your final exercise in the Body Blast workout guide is one more set of jumping jacks. So, use the last bit of energy you’ve got to perform strong and speedy reps and finish this workout off well. 

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

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 Mark as he guides you through this full Body Blast workout.

Body Blast Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

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

Chair 

Fitness Space 

 

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

Level 

 

Intermediate  

Duration 

 

30 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

Once 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. 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 Body 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 Body Blast 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.

Fitness Group 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

Upper Circuit Workout Guide | Staying Fit at Home

Upper Body Home Workout Guide
Upper Body Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

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 an Upper Body Workout?

The upper body circuit that we’ve created will help you to get fit whilst strengthening and toning your upper body. The workout guide is made up for 6 different exercises which all target a different part of your upper body – it’s one of our shorter workout guides so feel free to repeat the circuit more than onceThe main focus of this workout is to build up a bit of strength (and maybe even more confidence) in your upper body for a few different reasons. This may be because you want to grow your muscles and have more defined muscles, you may just want to feel fitter and healthier or you might be looking to tone and condition your body. Either way, this upper circuit is perfect for you. It’s easy to perform 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.  

Bicep workouts - woman curl

What You Need For an Upper Body Workout

To complete this workout, you only need a few simple household items. You’ll need to push against a wall, have access to an upright stable chair and if you have a yoga mat, that’s great but if not just find a comfortable spot on your carpet or rug. For a couple of exercises, you’ll need some dumbbells. We understand not everyone has access to these so if you don’t have any, improvise the best you can. Use some household items such as bags of sugar, tins/jars or even a bottle of washing detergent – now is the time to get creative. In our gyms, we provide access to a wide selection of free weights equipment including dumbbells, kettlebells and barbells to help you follow this workout guide in the future. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: 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 shoulder width apart. 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 this exercise for 30 seconds followed by a 2 minute 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: Chair Tricep Dips

Sculpt and toning your upper arms with this next exercise. A chair tricep dip needs to be performed on a hard upright chair, not an arm chair or a sofa. Check that the chair can withstand your bodyweight before completing any reps. Now, sit on the floor with your back to the chair. You should have your feet flat on the floor with your knees up too. Put your hands onto the seat of the chair and lift your body upwards and then lower your body so that your bum nearly touches the floor. Lift yourself up and extend your arms so that you’re in your original position and repeat.  

Perform this exercise for 30 seconds followed by a 2 minute rest.  

Try the workout

Exercise 3: Seated Bent-Over Rows

You’ll need your dumbbells for this one. Not got any? Pick up your substituted household items instead. Using the same chair as the last exercise, sit down and hold your ‘weights’ at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up toward your hips and squeeze your back muscles. You should feel your back working as your perform each rep. 

Perform this exercise for 30 seconds followed by a 2 minute 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 4: Standing Lateral Raises

Keep hold of your ‘dumbbells’ because you’ll need them again for this exercise. Start by standing upright with your arms by your side. Simply lift your arms out to the side so that they’re raised towards your shoulders. Try to control the movements the best that you can to ensure that you’re working your shoulders and not putting any pressure onto your lower back.  

Perform this exercise for 30 seconds followed by a 2 minute rest.  

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Exercise 5: Wide Press Ups

Now back to some press ups, however, these are slightly different and slightly more challenging. By completing a wide stance press up, you’re focusing purely on your chest muscles. Lay yourself flat on the floor with your hands flat on the outside of your shoulders. Push yourself up off the floor so that your weight is rest on your hands and your tiptoes. Then, lower yourself towards the floor but hold the position just for a second, try not to drop your body down to the floor. Feel free to drop onto your knees as this will make it slightly easier to complete the set.  

Perform this exercise for 30 seconds followed by a 2 minute rest. 

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: Seated Bicycles

Now let’s finish off our circuit with a core-focused exercise. Sit on the floor with your upper body in crunch position. Hold your bodyweight onto your hands behind you and lift your feet off the ground. Start performing the exercise by performing a cycling motion with your legs and bring your knees into towards your chest. Try to keep as much control of your legs as you can because this is what will allow you to really work your abs. Also, squeeze your core as you’re performing the exercise for the best possible results. 

Perform this exercise for 30 seconds followed by a 2 minute rest.

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 Michele as he guides you through this full Upper Circuit workout.

Upper Circuit Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

Dumbbells > If you don’t have this equipment try alternatives like 1kg of sugar, bottles of water, tins of beans or other household items. 

Wall, chair and yoga mat (optional) 

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

15 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 Upper 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 Upper 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.

HIIT Box Jumps

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

Abs 2 Workout Guide | Staying Fit at Home

Abs 2 Home Workout Guide
Abs 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Abs 2 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 each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. We want to keep you motivated to smash your fitness goals whilst encouraging you to join our fun and inclusive fitness community.  

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 an Abs Workout?

Your abdominal muscles (abs) all sit in your stomach and by working these muscles in dedicated ab workouts, you’ll start to notice more definition on your stomach and could even work towards having a 6-pack! This abs workout has been put together by our expert personal trainers who 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 abs. We guarantee that you’ll feel better after completing these exercises; just 20 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 - plank

What You Need For an Abs 2 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 sit ups and/or Russian twists but 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 abs 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 as this could cause an injury to your back.   

Repeat 3-5 sets of 10 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: Side Plank (Left)

To perform a side plank safely, make sure you have plenty of space the floor. There are a couple of ways to perform a side plank. Option 1, lay on your left side and rest your elbow onto a cushion (optional) for support and elevate your body, resting your weight on your arm and feet. Option 2, if you struggle to hold yourself up with your legs straight, push the weight up from your knees instead. You could either hold this weight for 30 seconds or perform 10 reps dipping your hip to the floor depending on how much you want to push yourself.  

Repeat 3-5 sets of 10 reps (or a 30 second hold) with a 2 minute rest between sets.  

Try the workout

Exercise 3: Side Plank (Right)

Roll over to your right side and perform the slide plank exactly the same way as you just did on your left hand side. You should start to feel a pull and burn in the side of your stomach, this is  a good thing because you’re working your core – specifically your obliques. 

Repeat 3-5 sets of 10 reps (or a 30 second hold) 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: 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. Repeat this movement until you complete 10 reps. If you want to step up the intensity of the workout, hold your weighted equipment in front of you when performing your sit ups.

Repeat 3-5 sets of 10 reps with a 2 minute rest between sets.  

Try the workout

Exercise 5: Russian Twists

This is one of the exercises you can use your weighted equipment for if you wish, but it’s optional. Sit on the floor with your upper body slightly leaning back and your feet on the floor. Put your arms out in front of you and simply twist your body from side to side. To make this slightly more difficult, lift your feet off the floor and keep them elated until you’ve performed all of your reps.  

Repeat 3-5 sets of 10 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: V-Sit Leg Extensions

The final exercise is a combination movement that works both your core and your legs. Sit down on the floor and get into a ‘v-sit’ position. This means shaping your body like a V – with your torso slightly leaning back and your legs pointing slightly upwards. Put your arms out in front of you and slowly bring your legs into your chest and then extend. Alternate the leg movements to perform an individual rep. Try to keep your feet off the floor but if you find it too difficult, place your arms down at your side to support you. 

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

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 Abs 2 workout.

Abs 2 Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

Optional: Dumbbells > If you don’t have this equipment try alternatives  

like 1kg of sugar, bottles of water, tins of beans or other household items. 

Cushion or pillow 

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 at the gym workouts into a mixture of types including a wide range of exercises meaning that everyone can focus on their body goals and fitness aims throughout the time that you’re exercising from 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 Abs 2 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 Abs 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 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 Shot

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

Abs Workout Guide | Staying Fit at Home

Abs Home Workout Guide
Abs Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Abs 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 workout guides that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. We want to keep you motivated to smash your fitness goals whilst encouraging you to join our fun and inclusive fitness community.  

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 an Abs Workout?

Your abdominal muscles (abs) all sit in your stomach and by working these muscles in dedicated ab workouts, you’ll start to notice more definition on your stomach and could even work towards having a 6-pack! This abs workout has been put together by our expert personal trainers who 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 abs. We guarantee that you’ll feel better after completing these exercises; just 20 minutes of exercise will have a positive impact on your mental wellbeing and will give you an extra bit of motivation and energy.  

Abs Workout - Main

What You Need For an Abs 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 may 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 and Russian twists but 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 abs 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 3-5 sets of 10 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: Laying Leg Raises

Start this exercise again by laying flat. Focus on crunching your upper body like you just did with the 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. This is one rep. 

Repeat 3-5 sets of 10 reps with a 2 minute rest between sets.  

Try the workout

Exercise 3: V-Sit Leg Extensions

Stay on the floor and get into a ‘v-sit’ position. This means shaping your body like a V – with your torso slightly leaning back and your legs pointing slightly upwards. Put your arms out in front of you and slowly bring your legs into your chest and then extend. Alternate the leg movements to perform an individual rep. Try to keep your feet off the floor but if you find it difficult, place your arms down at your side to support you. 

Repeat 3-5 sets of 10 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: Leaning Bicycles

Now, let’s really target that lower stomach – the most stubborn part! Sit slightly leaned back with your weight resting on your elbows but keep your legs out straight in front of you. Start performing the exercise bperforming a cycling motion with your legs and bringing your knees in towards your chest. Try to keep as much control of your legs as you can because this is what will allow you to really work your abs. Also, squeeze your core as you’re performing the exercise for the best possible results.  

Repeat 3-5 sets of 10 with a 2 minute rest between sets.   

Try the workout

Exercise 5: Russian Twists

This is one of the exercises you can use your weighted equipment for if you wish, but it’s optional. Sit on the floor with your upper body slightly leaning back and your feet on the floor. Put your arms out in front of you and simply twist your body from side to side. To make this slightly more difficult, lift your feet off the floor and keep them elated until you’ve performed all of your reps.  

Repeat 3-5 sets of 10 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: Reverse Crunches

Our last movement is simply the opposite of your first movement in this abs workout. To perform a reverse crunch, start by lying flat on the floor with your knees up. Next, roll backwards whilst pushing your legs straight into the air and then return to your starting position. This will target your abs and help you to build up some strength across your core.  

Repeat 3-5 sets of 10 with a 2 minute rest between sets.

Try the workout

Abs 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 

 

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 at the gym workouts into a mixture of types including a wide range of exercises meaning that everyone can focus on their body goals and fitness aims throughout the time that you’re exercising from 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 Abs Home Workout and more 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 Full 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.  

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

Full Body Workout Guide | Staying Fit at Home

Full Body Home Workout Guide
Full Body Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Full 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 each and every single one of you to focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. We want to keep you motivated to smash your fitness goals whilst encouraging you to join our fun and inclusive fitness community.  

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 Can I Expect From a Full Body Workout?

Throughout this workout, you’ll be working a variety of muscles and target areas. The great thing about a full body workout is that you can focus on a number of different areas at one time. If you’re short for time or want to do one really effective workout, full body workouts are the way forward. A full body will push you and your body to achieve amazing things and once it’s all over, your whole body will thank you for it! This workout includes push and pull movements – this variety will allow you to tone and condition your body and finish feeling positive and satisfied. This full body workout guide has been created by our expert trainers; follow the guide at home and continue working on your fitness journey until our gyms are open again.   

Cardio Overview - Rowing Machine

What You Need For a Pull Workout

To maximise this full workout routine, you’ll need some weighted equipment. In our gyms, we provide access to dumbbells, kettlebells, barbells and wide selection of free weights equipment to follow this workout guide. 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 two carrier bags of tins and jars and hold them in each handYou could use water bottles, boxes or bottles of washing detergent – now is the time to get creative. 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: Squats

Ease yourself into this full body workout and warm up your legs with some simple air 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 your back. Keeping your head upright and facing forwards will help you to get the correct posture.  

Repeat 3-5 sets of 10-15 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: Bulgarian Split Squat (Left Leg)

Now that your legs are warmed up, let’s move onto a Bulgarian Split Squat to really target your lower body. Firstly, you need a piece of furniture that is knee height that you can rest one foot on – something hard like a dining chair or coffee table. Stand up straight, grab your dumbbell or ‘weights’ in either hand and put your right leg out in front of you. Now rest your left foot on the chair or table. Keep your balance the best you can and slowly squat downwards. You should feel this working your quads and glutes.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Bulgarian Split Squats (Right Leg)

This exercise is the same as before, just with the opposite leg. So, start with your left leg out in front this time and place your right foot onto the chair/table and start performing the Bulgarian Split Squats. If you’re struggling with the balance, try to focus on one object in the room as it’ll help you stay steady

Repeat 3-5 sets of 10-15 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: Table Press Ups

Now we’re moving onto some upper body movements. Push your chest muscles with this next exercise – table press ups. Before performing this, make sure that your table is pushed up against a wall so that it can’t slip or slide as this could cause an injury. Once you’ve done this, stand about a metre away from the table and lean forward so that your hands are on the table. Push yourself up from the table, hold for a second and lower yourself back towards the table. This will put pressure on your arms and chest and push them to get stronger.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 5: Shoulder Press

Continue working that upper body with a shoulder press. Grab your weighted equipment and stand upright. Start with your hands at either side of your shoulders and push them upwards until your arms are fully extended. This is one rep. Work on really toning and defining your shoulders with this challenging and effective upper body exercise. Standing up whilst performing this exercise also engages your core. 

Repeat 3-5 sets of 10-15 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.

Exercise 6: Seat Bent-Over Rows

For this exercise, you need a dumbbell in each hand. If you haven’t got dumbbells, fill up a couple of water bottles and hold one in each hand. Next, find a chair in your house (avoid sort furnishing like a sofa or armchair) and hold your ‘weights’ at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up to your hips. You should feel your back muscles working as your perform each rep. 

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 7: Standing Bicep Curls - Alternate

A bicep curl is a really simple but effective exercise for your arms to help build strength. Stand upright with your weights in either hand. By standing up, you’ll be able to engage your core at the same time which is great for abdominal definitionTo perform your first rep, simply pull your left arm up towards your shoulder and squeeze your bicep muscle. Now, repeat this movement with your right arm and continue alternating your arms in this way.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 8: Chair Tricep Dips

Now let’s start working on sculpting and toning our upper arms! A chair tricep dip needs to be performed on a hard upright chair, so please avoid doing this on a sofa or arm chair. Check that the chair can withstand your bodyweight before completing a single rep. To start, sit with your back to the chair and your feet flat on the floor with your knees up. Put your hands onto the seat of the chair and lower your body so that your bum nearly touches the floor. Fully extend your arms so that you’re in your original position and repeat.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 9: 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. Then, 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. 

Repeat 3-5 sets of 10-15 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.

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 whole Full Body workout.

Full Body Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells > If you don’t have this equipment try alternatives like 1kg of sugar, bottles of water, tins of beans or other household items.

Chair, dining table, coffee 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 at the gym workouts into a mixture of types including a wide range of exercises meaning that everyone can focus on their body goals and fitness aims throughout the time that you’re exercising from 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 Full 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 Full 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.

Ladies Only Workout

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

Push Workout Guide | Staying Fit at Home

Push Home Workout Guide
Push Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Push 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 each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. We want to encourage everyone to join our fun and inclusive fitness community. 

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 Push Workout?

The main focus of this exercise routine is ‘push’. Push workout guides include a wide range of movements that include pushing your body, pushing your muscles or pushing weights away from your body. For example, when performing a press-up, you lower your body towards the floor and then push upwards using your chest and shoulder muscles. Similarly, when performing a shoulder press, you are pushing your arms into the air. Push workouts are really effective as they allow you to target your full body at one time and increase strength and endurance. A push session is great at the gym or at home; follow this workout guide and still make positive steps on your fitness journey until our gyms are open again.   

What You Need For a Push Workout

To maximise this push workout routine, you’ll need some weighted equipment. In our gyms, we provide access to dumbbells, kettlebells, barbells and wide selection of free weights equipment to follow this workout guide. 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 two carrier bags of tins and jars and hold them in each hand You could use water bottles, boxes or bottles of washing detergent – now is the time to get creative. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Split Squat (Right Leg)

This first exercise is split into two as you just need to work one leg at a time. You’ll need your ‘weights’ for this exercise so grab one weight in each hand. Start with your left leg out in front of your right leg and slowly squat down. Try to get your leg at a 90° angle if you can – this is one rep. After this, return to the upright position and repeat until you have performed 10-15 reps. This exercise is great for your quads/thighs and hamstrings.  

Repeat 3-5 sets of 10-15 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: Split Squats (Left Leg)

This is the same exercise as above, it’s just now focusing on the opposite leg. So, start with your right leg out in front of you and perform exactly as you did before.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 3: Press Ups

Our third exercise is really effective for increasing your upper body strength both in your chest and arms. To perform a bodyweight press up safely, you have two options. The first option is to lie flat on your stomach and 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 on your tip toes. Hold 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.  

Repeat 3-5 sets of 10-15 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: Sissy Squat

Tone and sculpt your quads (thighs) with this great exercise. To perform a sissy squat, you don’t need weighted equipment but you do need to rest your feet under something that hold your bodyweight. This could be your bed or sofa; something that you can squeeze your feet underneath. Once you’re in position, simply sit back into a squat position with your hands either on your hips or across your chest to help you balance. You should feel this in your upper thighs. If you struggle, swap this out with a simple squat instead but try to really focus on the depth of your squat.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Chair Tricep Dips

Now let’s start working on sculpting and toning our upper arms! A chair tricep dip needs to be performed on a hard upright chair, so please avoid doing this on a sofa or arm chair. Check that the chair can withstand your bodyweight before completing a single rep. To start, sit with your back to the chair and your feet flat on the floor with your knees up. Put your hands onto the seat of the chair and lower your body so that your bum nearly touches the floor. Fully extend your arms so that you’re in your original position and repeat.  

Repeat 3-5 sets of 10-15 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.

Exercise 6: Lateral Raises

Continue working on your upper body strength by moving onto a lateral raise exercise. Start by standing upright with your arms by your side. Simply stretch your arms out to the side and raise them towards your shoulders. To make this exercise slightly more difficult, pick up some weighted equipment in either hand. Increase your shoulder strength by repeating this movement 10-15 times.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 7: Wide Press Ups

Now back to some press ups, however, these are slightly different. By completing a wide stance press up, you’re focusing purely on your chest muscles. Complete this exercise similarly to how you did earlier but this time, start with your hands at either side of your chest and keep them wider apart throughout your sets. Again, feel free to drop on your knees if it makes it slightly easier for you. Just remember to not let your body hit the floor, always hold your bodyweight instead. 

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 8: Laying Leg Raise

Now to finish off our push workout in the best possible way – by working our core and abs. To perform this exercise, start by laying flat on the floor. Then, slowly bring both of your knees in towards your stomach whilst slightly lifting your body up into a crunch position at the same time. Hold this for a couple of seconds and then return to the flat starting position. This will help to tone your stomach and help you to work towards having defined abdominal muscles.  

Repeat 3-5 sets of 10-15 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.

Watch Our Personal Trainer Video:​

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

Push Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

Dumbbells > If you don’t have this equipment try alternatives  

like 1kg of sugar, bottles of water, tins of beans or other household items. 

Chair, sofa/bed  

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 pull, push, full body and abs meaning that you can focus on different areas 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 Push 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 Push 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