Stepper Workout Guide

Boost your cardiovascular fitness

Ready for the ultimate fat burn and calorie blast workout? Working out using the stepper can help you make huge progress in terms of your fitness and your health. Keep reading this Xercise4Less Stepper Workout Guide to help you make progress fast.

Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the right place to start your fitness journey. Stepping into the cardio zones at Xercise4Less will allow you to supercharge your health and wellbeing by climbing numerous flights of stairs in just one spot in each of our gyms across the UK.

Using the stepper in the cardio zone

Don’t get stuck with your same old cardio routine; burn calories fast, increase your speed and build your stamina with a full body workout on the stepper. There are lots of ways that you can use a stepper at Xercise4Less to make your workouts more exciting and to even shock your body into a fat burning state to really maximise results.

Once you’ve stepped onto the machine, make sure that you’re comfortable and have set the machine to a comfortable level. Then, by holding onto the handles, keep yourself stood upright and push your feet down on the steps to help you build up some power and momentum.

When using the stepper, you have a couple of different options – low intensity or high intensity. Low intensity stepper workouts mean using the machine for a long period of time such as 30-60 minutes. Whilst performing a low intensity workout, it’s important to keep your back straight and not hunched to prevent injury. Try to keep a steady and consistent pace so that you can keep working for your designated time – you may need to lower the level on the machine to allow you to do this.

High intensity workouts are slightly different. Firstly, it will be a lot shorter in length with anything from 5 to 30 minutes. For high intensity stepper workouts, continue focusing on your form but increase the level so that the steps feel a lot lighter and more difficult to control. This will mean that your body is forced to work harder to keep it upright. If you can’t maintain this level for a long period of time, you could opt for 1-5 minutes ‘sprints’ so that you work for a short period of time but give maximum effort and then rest. This will increase your heart rate substantially and therefore push you closer to your weight loss goals.

Make great steps on your weight loss journey

Steppers are a great piece of equipment that will help you work towards your fitness journey and fitness goals. If you’re aiming to work on your weight loss, there are lots of small things that you can do to make a difference. One of those includes increasing your daily steps. For example, aiming for 10,000 steps a day could allow you to burn extra calories and therefore increase your weight loss results. If you’re unable to walk around during the day due to work or life commitments, step into the cardio zone at Xercise4Less and work towards your daily step goals.

All of the team at Xercise4Less are keen to help you focus on your goals with us and if that is specifically weight loss, the cardio zones (and steppers especially) could be incredibly beneficial to you. We provide over 400 pieces of exercise equipment, so you never waste time looking for fitness gear and delaying your workout. Every Xercise4Less gym provides enough steppers so that our members can blast calories with intensive stepping sessions at a time that suits them and their schedule.

Next time you visit Xercise4Less, use this full body stepper workout guide to supercharge your fitness programme with these variations of stepper training.

Transformation Camp Group

Join Xercise4Less Gyms today

Joining us means that you get a great value gym membership but also become part of a fitness community that will help to push you closer to your fitness goals. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Benefit from quality gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring or attend one of our classes including the famous Les Mills sessions – either way, completely transform your workout programme.

Lat Pulldown Workout Guide

Lat Pulldown
Lat Pulldown

Elevate your back workout

Wanting to increase the strength in your upper body? Now is the perfect time to do exactly that. Start increasing your back muscles after just your first time using your lat pulldown at Xercise4Less. Lat pulldown resistance machines are strongly proven to help you build muscle, increase your muscle mass but also help to improve your general health and fitness. This machine is designed to help you target your latissimus dorsi (lats) – the biggest muscles in your back – so if you want toned and defined back muscles, this is the machine for you.

Make the most of your back workout or pull day by using the lat pulldown, or include this machine in a full body session to help you increase your upper body strength. With a strong upper body, you’ll be able to push yourself closer your fitness goals and this will also help you in everyday life with things such as lifting heavy objects etc.

Man-Lat Pulldown-Back Workout

How to use the lat pulldown

Resistance machines allow you to target individual areas, and this is exactly what the lat pulldown. Every time that you’re using this machine, you can purely focus on your back and increase your muscle mass and strength. A great thing about the lat pulldown is that you can easily adjust the weight that you’re lifting so, whether you’re a weight lifting expert or a gym beginner, you should hopefully feel comfortable to use this equipment as you please.

Once you’ve found the lat pulldown, you need to sit down on the seat and adjust the leg rest so that it is resting just above your thighs. The pads shouldn’t be squashing your legs but there shouldn’t be a huge gap. The bigger the gap, the more difficult the lift will be and you’ll start to put pressure on other areas of your body. Once you’re comfortable, sit down and choose the weight you want to lift by moving the pin.

Next, stand up to reach the lat pulldown bar and return to your seat. Pull the handles down so that your elbows are as close to your waist at possible. Hold this position for a second (and until you feel your back muscles working) and then stretch your arms upwards again. Repeat this 8-12 times and then rest for a couple of minutes. Repeat this for 3-5 sets. Once you’ve finished all of your sets, return the lat pulldown bar to the starting position and stand up. Remember to wipe down any equipment ready for the next member to use.

Once you’ve built up your confidence, start to increase the weight on the resistance machine. You could do this every set, every week or every month. To make progress and to improve your upper body strength, just be sure to increase the weight as often as you can. To encourage amazing results in your lats, include the lat pulldown regularly. This could be every back day, upper body session, pull session or full body session. We recommend using the lat pulldown at least once a week.

Resistance machines to suit your goals

In our inclusive gyms at Xercise4Less, we have a wide range of machines in the resistance machines zone to help you build up strength. No matter your fitness goals and preferred type of training, we have something to suit you.

Try to push yourself every time you step into the gym. This might mean squeezing a few extra reps into your workout or increasing the weight so that you’re building up strength and the size of your muscles. The lat pulldown machine should be used regularly in your back workout, pull day or in a full body workout so that you’re able to work numerous muscles at one time and create a balanced amount of strength in your upper body.

Once you feel confident, start to use different machines such as the assisted pull-up machine to build your strength even further. You’ll then be able to perform exercises like deadlifts and bent over rows with more confidence and ease which will mean that you’re building strength and making amazing progress towards your fitness goals.

Man Using Smith Machine - Weight Training, Resistance Training

Become an Xercise4Less member today

Joining us means that you get a great value gym membership but also join a fitness community that will help to push you closer to your fitness goals. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Take those all-important steps on your gym journey by becoming part of our inclusive community. Benefit from quality gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring or attend one of our classes including the famous Les Mills sessions – either way, completely transform your workout programme.

Release Stress and Work on Mental Health at the Gym

Woman using Cables, Bench, Weights
Woman using Cables, Bench, Weights

Focus on Your Mental Health at Xercise4Less

You may think that attending the gym is something that is helpful for your physical health and that it’s mainly for people who want to lose weights or build muscle but this isn’t always the case. Yes, Xercise4Less gyms are perfect for those things but we also encourage people to join us if they want to make a positive impact on their mental health.

We’re proud to provide our members with access to a wide range of equipment and facilities meaning that everyone is able to focus on their individual goals and unique health and fitness journey. Attending the gym regularly is also really positive to help with stress release and de-cluttering your mind; especially after a difficult and anxiety-filled few months.

Join a Friendly and Fun Fitness Community

When you join Xercise4Less, you become part of a community and a family. Every time you come to the gym, you have the option to surround yourself with likeminded people who will encourage you through your gym journey. This includes our members and staff.

A great thing that will allow you to work on your mental health and release stress is by attending our group exercise classes. From the moment you step into one of our classes, you’ll feel welcome and part of a community. Our motivational and encourage instructors will talk you through each movement to make sure you’re comfortable and reaching your potential. As you’re taking part in the class, you’ll be able to speak to and laugh along with your fellow members which will hopefully help you forget about your stresses and worries and most importantly, have fun.

Having fun with exercise is one of the best ways to release endorphins and improve your wellbeing. Once you release endorphins, your mindset will improve and you’ll be able to think clearer and bit more positively.

Focus on Your Individual Health Journey

If you’re the type of person who prefers working out alone, our gyms also offer you the opportunity to do exactly that. If you’re having a difficult day and find that you’re struggling with your mental health, exercise just could be the ‘drug’ that your body is calling out for.

Stick your headphones on and navigate your way around your local Xercise4Less gym and spend some time putting yourself first and making your health and fitness a top priority in your life. If you’re having a bad day, it might take you a while to get into your rhythm. As soon as you do though, your mind will stop thinking about the negative and you’ll soon be focusing on your workout and what piece of equipment you’ll be using next.

For stress release, we recommend sticking on some headphones or listening to our motivational tunes and heading to the free weight zone. There’s something quite liberating about picking up some dumbbells, swinging kettlebells or slamming medicine balls. Including some weight training in your workout routine may work wonders for your stress release and mental health. Cardio zones could also be really beneficial for your mental health too. Low intensity training such as long distance walks on the treadmills or long stationary bike rides will be great for your mental health. Whilst you’re doing this, you’ll be focusing on something else other than the difficult thoughts and feelings inside your head. The moment that you start exercising, you’ll be distracted and once those endorphins start working their way around your body, those worries and stresses that you entered your Xercise4Less gym with, will hopefully be a distant memory.

Focusing on Your Health and Fitness at Home

Whilst we’re working on reopening our gyms and waiting for the day we can allow you to use our gyms again, we’ve been providing existing and new members access to an amazing selection of online fitness tools to help them stay focused during lockdown.

Why not sign up today and join us? By becoming part of our community, you’ll have exclusive access to these tools. We’ve recently launched a brand new Fitness On-Demand platform which means that you can now access our Live and On-Demand classes instantly from the X4L app. We’re now running 140+ classes via that platform including Les Mills BodyCombat, BodyAttack, GRIT, Legs, Bums and Tums, Zumba, Yoga and many more.

Our Personal Trainers have also designed a wide selection of @Home Workouts that you can follow with little to no equipment needed. These workouts all come with a video instruction that take you through the full workout and show you how to perform each exercise safely.

Become part of our amazing fitness community today. It’s never too late to kickstart your fitness and focus on your health so come and join us by signing up today.

Focus on Your Health with Xercise4Less Gyms

Man Using Smith Machine - Weight Training, Resistance Training
Improve health at the gym

Regular Exercise Will Improve Your Health

All of our gyms have been closed for just over 3 months now and we don’t know about you but we’ve really missed it! For a lot of us, exercise is an essential part of our daily/weekly routine as it helps us push ourselves physically and mentally to achieve our goals. 

Whilst some of you have been sticking with your exercise during lockdown, nothing beats working out in a dedicated exercise space with lots of quality equipment and facilities available to you. Of course, Covid-19 has also made a lot of us realise the importance of exercise when we may have otherwise neglected it. So, whilst we eagerly anticipate when we can reopen our doors, think about how our gyms could help you improve your health.

Focus on Your Fitness in The Gym

Signing up for a gym isn’t just the first step on a fitness journey. It’s the first step towards improving your physical health and improving your chance of fighting off infection. Not only this, but it’s the first step towards a stronger and more positive state of mind. You don’t just have to exercise in a gym but by having a dedicated place where you go purely for exercise will help you stick with it and work towards your goals long term.

At Xercise4Less we have a hugely diverse membership base and we’re extremely proud of that. That’s why every single one of our gyms across the UK provides a wide range of equipment and facilities for every body. Whether you want to improve your cardiovascular fitness, lose weight, build muscle, tone and condition or just have fun, Xercise4Less gyms have something to offer you.

Throughout our gyms we have a number of different areas where you can workout in either our Cardio Zones, Resistance Machines Zones, Combat Zones and/or Free Weights Zones. This diverse range of equipment means that there is something for all interests. No matter your favoured type of training, our gyms allow you to focus on your fitness in your way.

If you’ve been neglecting your fitness during lockdown, our gyms can help you to become the healthiest version of yourself. Similarly, if you’ve been keeping up with your exercise routine, stepping back into the gym can help you really push yourself to reach your potential. Embrace our gyms once they reopen and step into a dedicated exercise space to really focus on your fitness and transform your health.

Keeping Our Members and Staff Safe

Not only do we provide a wide range of equipment and facilities to our members, but we provide all of this in spacious environments. That’s especially more important in a time when we’re recovering from Covid-19 as a nation. This extra space means that you’re able to exercise and complete your workout in comfort. You don’t have to worry about someone being too close to you or having to change your workout – you can still attend the gym as you wish and work towards your fitness goals as you always would.

We always aim to make our gyms work for our members. We’ll be ensuring that social distancing measures are carried out throughout our gyms to make sure that members and staff feel comfortable. The safety of our members and staff is our biggest priority which is why our gyms will be following Government guidelines and ensuring that you can focus on your fitness with reassurance that you’ll be safe and comfortable.

Become Part of Our Online Fitness Community

Whilst we’re working on reopening our gyms and waiting for the day we can allow you to use our gyms again, we’ve been providing existing and new members access to an amazing selection of online fitness tools to help them stay focused during lockdown.

Why not sign up today and join us? By becoming part of our community, you’ll have exclusive access to these tools. We’ve recently launched a brand new Fitness On-Demand platform which means that you can now access our Live and On-Demand classes instantly from the X4L app. We’re now running 140+ classes via that platform including Les Mills BodyCombat, BodyAttack, GRIT, Legs, Bums and Tums, Zumba, Yoga and many more.

Our Personal Trainers have also designed a wide selection of @Home Workouts that you can follow with little to no equipment needed. These workouts all come with a video instruction that take you through the full workout and show you how to perform each exercise safely.

Become part of our amazing fitness community today. It’s never too late to kickstart your fitness and focus on your health so come and join us by signing up today.

Amazing Group Exercise Classes in Dedicated Spaces

Group Exercise for All at Xercise4Less

At Xercise4Less, we’re really proud of our diverse group exercise offering at all of our friendly gyms across the UK. Every day, week and month, we have a huge range of classes available to suit our inclusive fitness community. We have everything from High Energy Les Mills classes to Dance classes like Bokwa and Zumba. Whether you want to burn up to 700 calories in a single class and focus on fat burn or slow it down for a low intensity stretch and conditioning class, Xercise4Less gyms have something to suit you.

Better still; this isn’t going to change once we reopen after the Coronavirus pandemic. We plan on offering members all of our amazing classes but there will be some slight alternations to make sure that we’re able to keep our members and staff safe whilst at the gym.

Woman in Fitness Class with Barbell

Keeping Members Safe during Group Exercise

We know how much our members love our group exercise classes. They grow in popularity every single week and a lot of our favourites such as Indoor Cycling, Legs, Bums and Tums and Zumba are fully booked on a weekly basis too. That’s why we’re always going to keep offering these classes as we understand the importance these have to our members’ fitness journeys.

The facilities at Xercise4Less are all really spacious. By splitting our gyms into different zones, we’re able to provide our members with great spaces to workout. This includes our amazing Fitness Studios and Spin Studios which allow us to offer specific GX classes in large exercise spaces. This allows our members to complete their workouts in comfort so that they can focus on their individual fitness and performance without worrying about getting too close to other members.

Once we reopen after our Covid-19 closure, we’ll be ensuring that everyone has a comfortable exercise space throughout their GX class. Reducing our class numbers will mean that instructors can ensure that everyone has at least 2m space around them but ideally 3m so that everyone is comfortable. Our timetables will change slightly too. This is so that we can clean down our spacious fitness studios, spin studios and equipment before the next class takes place.

Online Fitness Classes to Cure Your Cravings

Have you been missing your favourite Xercise4Less classes during lockdown? Have you been struggling to get into some sort of regular fitness routine? We understand how hard it has been but that is why we’re now offering all Xercise4Less members exclusive access to over 140 Live Stream and On-Demand classes through our Fitness On-Demand platform.

Live Stream classes are real-time events where you follow our qualified instructors as they perform each movement in the group exercise class. Our On-Demand classes are pre-recorded classes, allowing you to take part at a time that suits you.  All of our classes are led by our amazing GX instructors who will motivate you throughout the session and push you closer to your fitness goals.

By signing up to the platform today, you’ll have instant access to classes such as HiiT, Yoga, Core, Circuits, Zumba, PiYo and lots of classes from the Les Mills programme. Did we mention that it’s free? Get yourself registered today to start making a really positive impact on your fitness. Group exercise is also amazing for your mental health, even at home, because for those 30-60 minutes, you’re part of an uplifting and motivating fitness community where everyone is working together to achieve their fitness goals.

Equipment and Facilities to Help With Recovery

Equipment and Facilities to Suit All

Xercise4Less gyms provide members with a huge range of equipment and facilities. Regardless of what you want to use the gym for, we’re very likely to have the equipment and the space that you want and need. All Xercise4Less gyms are split into a number of different zones. These include Cardio, Free Weights, Resistance Machines, Combat, Exercise Studio and Spin Studios. This huge amount of space means that all members are able to focus on their workout comfortably and safely.

Of course, this is even more important following the Covid-19 pandemic which is why we want to reassure and encourage the public to join our friendly and inclusive community at Xercise4Less to help improve their health and help with recovery.

Woman on Cross Trainer in Cardio Zone

Focus on Your Health and Recovery at Xercise4Less

On Friday 20th March, we closed all of gyms under Government instruction and 3 (long) months later, we’re now beginning preparations to open again shortly. Once our gyms are able to reopen, we encourage you to come to an Xercise4Less gym and use our amazing spaces for yourself and start to see them as a place for you to really focus on your health and recovery.

Whether you developed Coronavirus symptoms during the last 3 months or not, we can’t deny how much it has highlighted the importance of our health to us. One of the best ways to build up your immune system is by staying fit and exercising regularly. Our gyms provide you with an amazing opportunity to do this. Whether you choose to improve your cardiovascular fitness in the Cardio zone on treadmills and rowing machines or build up your physical strength in the Free Weights or Resistance Machines zones, we have lots to offer.

Better yet, due to the size of our clubs and the large amount of space that we offer our members across the UK, we’re able to keep our members safe and comfortable. Social distancing will be adhered to throughout our gyms and because we have so much space to work with, this doesn’t inconvenience our members in any way.

Leave Lockdown and Become Healthy and Strong

It might have been a while since you last worked out in the gym – or, it might have been a while since you worked out at all. That doesn’t matter to us though because we want to encourage you to work on your fitness with us regardless.

If lockdown lead you to gaining excess weight and become slightly less active, don’t dwell on it. Now is the time to focus on reversing the effects of the last few months and pushing all of your energy towards your weight loss journey. When you come to an Xercise4Less gym, you have the choice to take your workout at your own pace. You can push yourself in our Spin Studios and GX classes to reach your potential with a high energy session. You also have the choice to do a low intensity workout such as steady cardio on the stair climber or treadmill.

Not forgetting that your mental health will become a lot stronger once you become an Xercise4Less member too. It’s likely that you’ve spent a lot of time at home during the last 3 months and now that you’ve got the chance to get out, embrace that. Surround yourself with an uplifting and friendly fitness community with everyone from our front desk staff through to our members. You may have enjoyed exercising at home but nothing beats having a dedicated place to exercise, especially when it’s a clean, safe and spacious Xercise4Less gym.

Online Fitness to Help With Your Fitness Journey

Whilst we’re working on reopening our gyms and waiting for the day we can allow you all to use our gyms again, we’ve been providing existing and new members access to an amazing selection of online fitness tools to help them stay focused during the Covid-19 lockdown.

Why not sign up today and join us? By becoming part of our community, you’ll have exclusive access to these tools. We’ve recently launched a brand new Fitness On-Demand platform which means that you can access our Live and On-Demand classes instantly from the X4L app. We’re now running 140+ classes via that platform including Les Mills BodyCombat, BodyAttack, GRIT, Legs, Bums and Tums, Zumba, Yoga and many more.

Our Personal Trainers have also designed a wide selection of @Home Workouts that you can follow at home with little to no equipment needed. These workouts all come with a video instruction that take you through the full workout and show you how to perform each exercise safely.

£1 First Month, ZERO Joining Fee | Safe, Spacious, Clean & Friendly

£1 £0 Joining Fee Promo
£1 £0 Joining Fee Promo

Join today and pay only £1

Has lockdown slowed down your fitness? Maybe your home training has given you the gym motivation you were lacking before. Give your workouts a new lease of life and boost your fitness with the latest offer from Xercise4Less. By joining today, you will pay only £1 for your first month gym membership with no additional fees!

Activating your new membership is simple – use our latest promo code online and you’re ready to go. Don’t wait to kick start your fitness journey in the gym, make the most of this amazing reopening offer while it lasts.

Why join Xercise4Less Gyms?

We take pride in our friendly, inclusive and fun gyms at Xercise4Less. We’re suitable for people of all fitness levels, have great facilities including ladies only zones, offer a wide range of motivational classes and all the equipment you need to achieve your goals.

All of our facilities are COVID safe, spacious, clean and friendly meaning that you can be reassured that you will feel safe and comfortable when you workout with us at Xercise4Less. All of our gyms follow the recommended Government guidelines in relation to social distancing, cleaning and safety. 

Terms and Conditions
£1 First Month + £0 Joining Fee – Available from: 01/07/2020 until 31/07/2020 23:59

  1. All promotional offers are subject to availability that can start and can end at any time without notice, unless specified.
  2. Once the promotion has ended the offer is no longer redeemable.
  3. The promotion code for any gym offer or discount can only be redeemed through https://www.xercise4less.co.uk or at our gym locations where available.
  4. Exclusive online promotions where stated are not redeemable in gym, only online via the URL’s specified in point 3.
  5. The promotion can be redeemed using the following payment methods Direct Debit, credit or debit card on all annual or monthly membership products only.
  6. Promotions offered are specific to peak monthly flexible and peak annual contracts, unless otherwise specified with a £0 joining fee.
  7. Promotional offer must be claimed using the promotion code provided.
  8. Offer cannot be transferred to another person.
  9. Offer cannot be used in conjunction with another promotion.
  10. £0 / Zero joining fee, discount savings cannot be exchanged for cash or any other product or service.

Work Out in a Comfortable and Spacious Environment

Keeping Our Members and Staff Safe

We’ve been missing all of our members whilst our gyms have been closed under Government instruction. We closed our doors on Friday 20th March and we’re eagerly waiting for the green light to reopen again. Whilst we’re waiting, we want to let you all know that we’ve been making some positive changes to all of our clubs to ensure that members and staff will feel safe and comfortable whilst at their Xercise4Less gym.

We love all of our gyms and whilst you haven’t visited us for a while, let us remind you exactly why you should be counting down the days until you’re back…

Man Doing Plank in Gym

Spoilt For Choice with Space at Xercise4Less

The vast majority of our gyms are in very large spaces. This means that our members have more than enough space to complete their workout without feeling that someone is in their way or crowding over them. Following the Covid-19 pandemic, this has never been more important.

We want to reassure everyone that once we reopen, they’ll continue to have a comfortable and spacious environment to workout in. Due to the nature of our large spaces, our equipment is able to be spaced out evenly without making any significant changes that will limit you and your fitness journey. Social distancing is really important and we’ll be following that throughout our gyms and because we’re spoilt for choice when it comes to space, members will still be able to enjoy their gyms sessions just as much as they did before.

Throughout our gyms we have a number of different zones including Cardio, Resistance Machines, Combat and Free Weights. All of these (besides Combat) will be accessible to members to navigate their way around throughout their session. For example, our rows of treadmills are to be spaced out so that there is a comfortable 2 metre distance between each one. However, due to the great amount of space we have to work with, this means we’re still keeping a lot of machines and equipment, we’re just able to spread them out a lot more. So, we’re looking forward to encouraging and motivating our members to exercise in a safe and healthy environment.

Proud to Be a Fun and Inclusive Gym

Xercise4Less is and has always been an inclusive gym. We offer equipment and facilities that are accessible for all ages, abilities and interests. By offering such large spaces throughout our gyms, this is what allows all types of people to come through our doors and enjoy their time with us.

If you’re an aspiring powerlifter, we’ve got the equipment and space for you. If you’re a gym beginner who wants to ease yourself into your fitness journey, we’ve got the equipment and space for you. We’re confident that once we reopen our doors, we’ll have a spacious environment that can bring together all types of gym enthusiasts and fitness friends to work on their fitness journey, smash their fitness goals and return to their new ‘normal’.

Workout With us At Home until We Reopen

During these difficult and unprecedented times that the UK has been in lockdown, we’ve built up an amazing fitness community online that has brought both existing and new members together to help them all work on their fitness goals and most importantly, their mental health.

We’re now able to offer a range of online products and services. This includes over 60 @Home Workouts that are designed by our expert Personal Trainers for you to complete in the comfort of your own home or garden. These workouts have all been filmed by our trainers too who motivate and encourage you throughout the full workout and show you exactly how to perform each exercise. Not forgetting our amazing Fitness On-Demand service that now includes over 140 online fitness classes including HiiT, Les Mills, Yoga, Pilates, Zumba and so much more! These classes are available Live and On-Demand.

Come and join us and be part of our amazing fitness community today. It’s never too late to kickstart your fitness journey and sign up to be part of the Xercise4Less family.

Body Blast 2 Workout Guide | Staying Fit at Home

Body Blast Home Workout
Body Blast Home Workout

 *Check out ALL of our @Home Workout Guides*

Body Blast 2 Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. 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. Smash those fitness goals, kickstart your fitness journey and 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 Body Blast 2 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 2 Workout Guide is an 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.

Cardio exercise to burn belly fat - main

What You Need For a Body Blast 2 Workout

Nothing besides yourself. We understand the difficulties of working out at home so we’ve tried to reduce the equipment needed in these workouts to make sure you can focus on your fitness. This workout is a combination for bodyweight exercises suitable for all ages and abilities. If you struggle with any of the movements, feel free to replace them for something else. It’s important to create a big enough space in your house to complete the workout comfortably too. For example, when performing jumping movements you’re not falling over things and injuring yourself. Allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open.

Exercise 1: Lateral Squat Jumps

Start this workout stood upright with your feet around shoulder width apart. Lower yourself into a squat and then jump up into the air. This time, as you jump, you’ll jump over to your left rather than straight into the air. Lower into another squat and then jump over to your right. Keep alternating sides as you jump until your time is up.

Complete as many reps as you can for 45 seconds followed by a 15 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: Close Press Ups

For your next exercise, we’re stepping things up a notch. This is your normal press up with a twist. Get into your usual press up position but this time keep your hands really close to each other – make a triangle shape between your two hands if you can. This is a really good chest exercise but it can be difficult but don’t give up!

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

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Exercise 3: High Knees

Start this next exercise by jogging on the spot but bring your knees as high as you can with each movement. This will really get your heart rate pumping and help you warm up your full body ready for a Body Blast. Try to do these as fast you can to maximize the results.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

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 *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: High Plank

Lay on your stomach with your legs out straight with your hands in front of your chest but close to your body, and then push your body up so that it’s off the floor and you’re on your tip toes. Simply hold this position for as long as you. If you struggle to hold it, take the movement down to your knees. Try not to arch your back as this could cause an injury to your back.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

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Exercise 5: Quick Feet

For this next movement, you’re going to be stood upright and stationary but moving your feet and legs as fast as you can. Keep the movement purely focused on your lower body; keeping sprinting and moving your feet as fast as you can to raise your heart rate. It’ll help if you stay on your tip toes throughout this exercise.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

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 *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: Lunge Jumps

Start by stepping forward 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, jump into the middle between lunges to help you keep your balance.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

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Exercise 7: Crunches

Sit down on the floor and simply start performing a crunch to tone and sculpt your abs. Place your hands at either side of your head and 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. 

Complete as many reps as you can for 45 seconds followed by a 15 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: Lateral Squat Jumps

Now for another round of those lateral squat jumps. This time, you’ll be completing the exercise for a bit longer so feel free to slow down the pace and really focus on that form and engaging all of your muscles needed – arms, legs and core.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

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Exercise 9: Close Press Ups

Back to those press ups. If you struggled last time, lower yourself to your knees if you have to but try your best to have the best form you can on all your reps.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final 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 10: High Knees

You guessed it, another round of high knees. This is tough exercise with minimal rest so try your best to focus on your breathing and keeping that heart rate high but steady throughout. Feel free to slow it down if you need to catch your breath.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

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Exercise 11: High Plank

The next 4 exercises are working on perfecting that plank. Your core might start to burn but don’t give in – keep pushing and working towards a strong and toned tummy.

Hold this position for 30 seconds followed by a 5 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: High Plank

Straight into another plank. Keep pushing!

Hold this position for 30 seconds followed by a 5 second rest.

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Exercise 13: High Plank

Only one more after this and no more planks!

Hold this position for 30 seconds followed by a 5 second rest.

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Exercise 14: High Planks

This is your final plank so give it everything that you’ve got and try to stay up for the full 30 seconds.

Hold this position for 30 seconds followed by 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 15: Quick Feet

Back to those quick feet. This is a high energy exercise so give it everything that you’ve got. If you need a bit of extra momentum, swing your arms up by your sides to really boost that energy.

Complete as many reps as you can for 30 seconds followed by a 5 second rest.

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Exercise 16: Quick Feet

Another round of quick feet so get your breath back and go again!

Complete as many reps as you can for 30 seconds followed by a 5 second rest.

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Exercise 17: Quick Feet

Keep pushing through another round of quick feet. Don’t give up, just keep thinking about your fitness goals and improving your health and fitness.

Complete as many reps as you can for 30 seconds followed by a 5 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 18: Quick Feet

This is your final round of quick feet and then you’ve got an extended bit of rest so give it everything that you’ve got!

Complete as many reps as you can for 30 seconds followed by a 30 second rest.

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Exercise 19: Lunge Jumps

Back to those lunge jumps. Your legs may want to give in by now but keep going and keep pushing – once this is all over you can relax and put your feet up again. If you’re struggling, just do some stationary lunges instead but give as much energy as you possibly can.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

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Exercise 20: Crunches

Lay down on the floor again for this last exercise to get that heart rate back down but focus on toning and conditioning for a while. Your abs will be on fire by now but keep pushing. Once you’ve completed these final sets, you’re all done!

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 15 seconds after the final 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 Jonny as he guides you through this full Body Blast 2 workout.

Body Blast 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

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

Level

 

Intermediate

Duration

 

30 minutes

Days per week

 

3

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 in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Body Blast 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 Body Blast Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

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

Group 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

The Importance of Stretching and Cooling Down

Man Stretching Legs Outside
Man Stretching Legs Outside

Stretching Every Day has Many Benefits

How often do you take the time to stretch before and after your workout? We provide all of our Xercise4Less members the opportunity and space to stretch in our clubs as we understand the importance of doing so. Stretching after your gym session especially helps you to release any built up tension in your muscles, reduces the chance of DOMs the following day(s) and prevents any injuries.

Whilst you’re working at home, make sure that you’re finding the time after your workout to stretch and cool down. It doesn’t have to be long but it should always be done. Just as you’d perform a safe warm up before your workout, you need to cool down too. Stretching helps you to return your heart rate to a normal rate and is crucial for muscle recovery.

Woman Stretching on Yoga Mat

Make Time for a Cool Down

A cool down at the end of every workout is really important. It doesn’t have to be long but it should be done every time you work out. Whether you take 5 minutes or 25 minutes, set aside some dedicated time once your workout is done to really stretch out your body and return your body to its normal working rate.

A cool down and stretching session should always focus predominately on the key muscles that you’ve worked during the workout. This can be much more straight forward on a leg day or arm session in the gym but if you’re doing HIIT or Full Body workouts at home, aim to do full body cool downs to avoid any injury or pain the following day(s).

After a full body session, stretch out your quads and hamstrings the best that you can. You don’t want these to be tight the next day as this can cause discomfort. Next, stretch out your calves. Once your leg muscles are stretched and cooled down, move up towards your core, back, arms and shoulders. You should physically feel a release and pull on your muscles which clearly shows that they’re stretching out and reduce any built up tension from an intense workout.

Woman Stretching Legs

Stretch to Boost Flexibility and Mobility

If one of your goals for 2020 was to improve your flexibility or to be able to drop into the splits, you should be stretching even more regularly than just in a cool down. You can seriously boost your flexibility and mobility by stretching before and after your session. This is because you’re loosening up your muscles before your session, working them throughout and then stretching them off afterwards. Mobility stretches are really good for developing your fitness too. Hip mobility allows you to really elevate your leg day as you’ll be able to squat lower and sometimes heavier too. By neglecting your stretches, you could be really neglecting your ability to progress.

To reach goals and targets such as the splits and advanced Yoga movements, try to stretch in your spare time too. Spare 30 minutes throughout your day to stretch. By doing this ‘little and often’, you will start to notice a substantial impact on your flexibility and hopefully push yourself closer and closer to those all important fitness goals.

Fitness 4 All

At Xercise4Less, we’re proud to offer a wide range of digital tools to help you continue working on your fitness whilst you’re at home. Use this time at home to focus on things that you might otherwise neglect so that by the time our gyms reopen this is part of your normal everyday routine.

We’ve got a number of @Home Workouts that focus purely on Stretching. By follow these regularly, you’ll be able to improve your flexibility and mobility but most importantly, really ease the pressure off your muscles to ensure that you’re minimising any risk to injury. These stretches workouts are perfect to follow at home and include stretches for your full body but also specific focus areas including legs, arms and shoulders.

Don’t forget about our large number of Live Stream and On-Demand fitness classes available to book onto NOW. All of these include a dedicated stretch and cool down session as our expert trainers and instructors understand how important this is for you and your fitness.