Cardio Equipment: The Best Machines For Weight Loss

Woman on Cross Trainer in Cardio Zone
Woman on Cross Trainer in Cardio Zone

Treadmills for effective belly fat loss

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

Cardio equipment - Treadmill

Lose more belly fat with an Elliptical trainer

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

Cardio Equipment - Bike

Shed excess weight with stationary exercise bikes

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

Cardio Equipment - Rower

Lose your love handles on the rowing machine

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

Cardio Equipment - X Trainer

Burn extra fat with a stepper workout

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

Lose more weight with Xercise4Less Gyms

Always keep your weight loss journey on track with Xercise4Less Gyms. We provide all the belly fat burning tools you need to lose weight from your middle and achieve a more toned and shaped body. Build on the fat loss support offered by our friendly community of gym members to realise your fitness goals faster. 

Benefit from innovative gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring and completely transform your stomach weight loss programme. Enjoy working out with fellow gym members at a safe social distance in our spacious exercise studio or create your own circuits in our large fitness studio. Join an Xercise4Less gym and you take a step closer to reaching your weight loss targets.

Cardio Fitness: Get Your Heart Pumping

Cardio Overview - Main
Cardio Overview - Main

Blast belly fat and improve your fitness with cardio exercise

Cardio training is a great way to boost your physical condition, enabling you to eliminate belly fat, improve your general fitness and the aerobic nature of the exercise also boosts the heart and respiratory rate. Furthermore, cardio increases the blood and oxygen flow throughout the body for a healthier you.

Having a healthier lifestyle can lead to a lot of physical and mental perks. Cardio fitness works to lower your blood pressure, help you to control your weight and even improve your quality of sleep. Here at Xercise4Less Gyms, we have dedicated cardio zones for you to enjoy your fun and functional fitness sessions.

Cardio Overview - Rowing Machine

Beginning your cardio journey with Xercise4Less Gyms

If you are a beginner or a newcomer to one of our friendly, inclusive gyms, we recommend that you start your fitness journey at a slow pace, setting your targets at an attainable and realistic level. For example, you might begin by walking for five minutes on the treadmill, gradually increasing the speed, time or incline.

Cycling and elliptical training is also a sure-fire way to enhance your cardiovascular fitness. These are activities which increase your breathing and your heart rate, which will lead to physical benefits the more you do it. Again, it is important to start at a slow pace, so you do not overburden yourself, running the risk of causing injury or discomfort.

Cardio Overview - Treadmill

Develop your cardio fitness program

Breaking down your session could be a more beneficial way of noticing visible results by setting yourself small targets. The three stages of your workout could be comprised of: a warm-up, main component and a cool-down.

The warm-up is an important part of your workout. Gradually ramp up your cardiovascular system and increase blood flow to your muscles. This can be done by performing a low-intensity version of your chosen activity. So, if you are planning on walking at a brisk pace, then warm up by walking slowly to allow your body to acclimatise to your fitness session.

The main component is to be taken at your own pace. Ideally, you should be performing 30 minutes of cardio per session to develop your aerobic capacity. This will increase your heart rate, breathing and muscular endurance.

Lastly, a cool-down offers your body the chance to recover following your exertions. A slow walk would be an ideal cool-down exercise followed by stretches to allow your heart rate and muscles to return to their normal state.

Cardio Overview - X Trainer

Get your heart pumping with Xercise4Less Gyms

With a dedicated cardio zone and high-quality fitness in each of our gyms, we have the machinery for you to get your heart pumping and get a sweat on. If you would like to work out in a group environment, we also run a range of fitness classes to get you up to speed and meeting all your fitness needs and goals.

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. 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.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.


Spring Into Fitness | Join Now For A Tenner

Spring Fitness - Main
Spring Fitness - Main

Kickstart your fitness for just £10

Spring into fitness at Xercise4Less Gyms with our latest membership offer. Join us today to get your first month for £10 with zero joining fees. Take advantage of this offer by boosting your fitness and smashing your training goals in the new season.

To get started, simply enter promo code ‘10FM’ to activate your membership and get yourself down to your local Xercise4Less gym.

Tailor your fitness workouts at Xercise4Less

Here at Xercise4Less, we provide you with a wide range of fitness and exercise equipment to allow you to work out with all the facilities you could need to optimise your training session. Also, a friendly, inclusive environment makes us open to all. Whether you are a new starter, returning from an injury or time away from the gym, or a serial fitness buff, we are the place for you.

Aside from exceptional fitness equipment, we also deliver fun and functional fitness classes if you prefer to target specific areas of fitness or you want to participate in group exercises, meeting like-minded people with similar objectives to build-up your social network as well as making great strides along your fitness journey.

Target your fitness with specific training zones

Our gyms feature a range of zones, splitting up the type of workouts you can do without the place feeling cluttered. Ladies can work out in our ladies only section, giving you an area to zone out from the crowds and really focus on your fitness. A full-length boxing ring and MMA cage offer the ability for those interested in combat to take out their frustrations on the punchbag, pads or even spar with a friend.

10FM Promo - Cardio

Member Benefits: Train with us across the country

With over 50 gyms across our estate, you can join your local Xercise4Less and be able to use your membership nationwide. Whether you are going away for the weekend, away on business and want a workout after a stressful day, or even if you relocate you can use any one of our gyms.

10FM Promo - Resistance

Why wait to kickstart your spring fitness? Join today at the click of a button. Whatever your fitness needs, we will help you reach your goals along your fitness journey. 

Build Up Muscle With Strengthening Exercises

Strengthening Exercises
Strengthening Exercises - Sam Chia Legs

Increase muscle strength in the gym

There are many ways in which you can build muscle. It can be through cardio, resistance or just by general exercise. But how can you develop your muscle with specific exercises, and what are the long-term benefits of strengthening? Read below to find out more on how to build up your strength with simple exercises you can incorporate into your fitness workout.

What are strength exercises?

Specific strength exercises are designed to give your muscles a more rigorous workout than they are typically used to. This works to increase the strength of the muscle as well as the size and power, giving you more of an output to create explosive movements. Furthermore, strength exercises also improve the endurance of your muscles, giving you extra dynamism to complete more intense exercises, for longer.

Strength activities usually involve you using your body weight or working against a resistance to generate extra difficulty and exertion. This is something you are better off building up over a period of time to help prevent the risk of injury or discomfort which may hamper your body in the long run.

Typically, you should look to do two or more sessions of muscle strengthening exercises a week. This is so you are not placing too much strain or pressure on a particular part of the body. Remember, building up slowly is the key to increased muscle strength. After all, Rome wasn’t built in a day.

Strengthening Exercises - Sam Chia Sit Ups

Examples of effective strength exercises

As previously mentioned, there are a number of strengthening exercises you can complete at your local Xercise4Less gym. You do not have to devote a whole fitness session to strength, you can put in some work before or after the main component of your workout. Cardio exercises such as cycling, walking on an incline and using the stepper machine are ideal for improving strength. Alternatively, resistance exercises have a benefit to your muscles, with lifting weights being the main source of adding strength. If you have already got your fix of cardio or resistance training, then why not try some core stretches and exercises to help build up your muscle. Push-ups, sit-ups and squats are the most effective exercises to boost your strength workout.

Strengthening Exercises - Sam Chia Cycling

Join the Xercise4Less Gym community

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. 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.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Abs Workouts: Sculpt Your Core With These Fitness Exercises

Abs Workout - Main
Abs Workout - Main

Work your abs at Xercise4Less Gyms

Blast belly fat with a variety of abs workouts at Xercise4Less Gyms. Tone your tummy and get a flat stomach with these simple fitness exercises. These exercises work to strengthen your core muscles, which will in turn develop your strength and flexibility. Come down to your local Xercise4Less and get started on your abs blast regime. An abs workout only has to last around ten minutes, so you are free to continue your fitness session in other parts of our friendly, inclusive gym.

Stomach crunches

Firstly, lay on your back with your knees bent and your feet placed flat on the floor. Then, place your hands on your thighs, across your chest or behind your ears to ensure you fully maximise exertion and gain the most from your workout. Once you are firmly set into position, the next step is to slowly curl up towards your knees until your shoulders are around three inches from the floor. This will create a pulling feeling by holding yourself in place to work your muscles before you are ready to complete the action and lower yourself down slowly. For optimum results, repeat this 12 times.

Abs Workout - stomach crunches


The plank is designed to target your lower back and core muscles. To begin the plank, lie on your front with your forearms and toes in an elevated position. It is important to keep your legs straight and slightly raise your hips to form a straight line and make sure you have the correct posture to gain the most from the exercise, as well as preventing any injury or discomfort. The line should run from head to toe.

Once you are in the plank position, your shoulders should be situated directly above your elbows. Ensure you keep your abs contracted during this exercise, holding your position for around 5 to 10 seconds. This should be repeated 8 to 10 times for maximum efficiency.

When you are performing the plank, please refrain from allowing your back to collapse during the exercise as it could lead to potential postural damage. Also, make sure you look at the floor throughout the plank, keeping your focus and concentration through the exercise. If you prefer to make the plank easier, you can have your knees on the floor.

Abs Workout - Plank

Oblique Crunches

Oblique crunches are similar to regular stomach crunches, but with a twist – quite literally. To begin an oblique crunch, lay on your back with your knees bent and your feet flat on the floor. Again, keep your feet hip-width apart but this time make sure you roll your knees to one side. This will help to fully target your obliques, placing a different form of tension and focus on your body than traditional stomach crunches. Your hands can be placed across your chest or behind your ears to ensure maximum efficiency.

Next, slowly curl up towards your hips until your shoulders are roughly 3 inches from the floor. Maintain this position for a few seconds before lowering yourself down slowly. For best results, perform 12 oblique crunches before repeating on the other side of your body.

The most important things to remember when doing oblique crunches are to prevent your neck from tucking into your chest as you rise, and make sure your head is in a comfortable position.

Side Plank

Very similar to a regulation plank, but as the name suggests, you are laying on your side rather than horizontally. To begin, lie on your side and prop yourself up with your elbow. For comfort and technique, your shoulder should be located directly above your elbow. Then, straighten your leg and raise your hips to create a straight line from head to toe.

It is important to keep your neck straight and relax your shoulders, so they are positioned away from your ears. Also, keep your abs contracted during exercise for maximum output and create that pulling sensation to get your core working. It is recommended to hold the position for 5 to 10 seconds, repeating 8 to 10 times. Once you have completed the side plank on one side of your body, perform the same process on the opposite side.

When you are performing the side plank, please refrain from allowing your back to collapse during the exercise as it could lead to potential postural damage. Also, make sure you look at the floor throughout the plank, keeping your focus and concentration through the exercise. If you prefer to make the plank easier, you can have your knees on the floor.

Abs Workout - Side Plank

Stomach crunches with raised legs

Start by being laid on your back with your knees bent and feet flat on the floor. Your feet should be positioned hip-width apart, with your hands placed across your chest to free up the core area. Slowly pull your knees into your chest, flexing them at 90 degrees until your buttocks becomes slightly elevated and away from the floor. This will target your lower abdominals as you hold the position for a moment before gradually lowering yourself down. To gain the most from the workout it is advised you perform it 12 times.

Do NOT tuck your neck into your chest as you rise and make sure you don’t use your hands to pull your neck up as you run the risk of causing damage to your posture and making the exercise redundant.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. 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.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Spring Into Fitness | Join Now Using Promo Code ’10FM’

10FM Promo - Main
10FM Promo - Main

Join today using promo code: ‘10FM’

Kick start your Spring fitness with this amazing membership offer from Xercise4Less Gyms. Join us today to get your first month for just £10, and, better still, you wont pay a joining fee saving you £29.99*.

To activate your membership, simply use promo code ‘10FM’ and you will be able to start smashing your fitness goals at the click of a button. What better way to start getting fit ahead of spring?

All sign ups during this time can claim a £10 giftcard for adidas OR Nike.

Why join Xercise4Less Gyms?

With a friendly, inclusive gym community, we’re suitable for people of all fitness levels. Whether you’re looking to lose weight, improve fitness or increase muscle, we have the equipment and facilities you need to achieve your goals.

*Saving shown compared to average price of 1 month membership (£19.99) plus £20 joining fee.

Terms and Conditions
10FM – Available from: 01/03/2020 until 16/03/2020 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 or at our gym locations where available.
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  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.
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  10. £0 / Zero joining fee, discount savings cannot be exchanged for cash or any other product or service.

Eating Disorder Awareness Week 2020

Raise awareness: 2nd - 8th March 2020

Throughout the United Kingdom there are 1.25 million people living with an eating disorder, including cases seen in children as young as six years old. Here at Xercise4Less Gyms we are raising awareness for an ongoing problem, using real fitness stories from our members to help those affected by the illness to try and find a solution.

Xercise4Less: The people's gym

We stand for total inclusivity and body acceptance. No matter what your level of fitness is, you are welcome with open arms through the doors of your local Xercise4Less gym. We want to continue channelling that inclusivity and support all our amazing members with their health and fitness goals.

How you can show your support

With your help we can promote and support such a great cause. You can easily get involved and share your support for those suffering with an eating disorder. We encourage our members to share their experiences and help to challenge stereotypes by talking about what you’ve been through to help give others the confidence to seek the help they need.

Show your support on social by getting involved in the conversation and sharing posts around Eating Disorders Awareness Week.

To start your health and fitness journey with Xercise4Less, join now.

Find out more about this years Eating Disorder Awareness Week by visiting BEAT.

Eating Disorder Awareness Week 2020 – James Tanner

James Tanner - Eating Disorder Awareness 2020
James Tanner - Eating Disorder Awareness 2020

Surviving a health scare to kickstart my fitness journey

After a health scare and an uncontrollably poor diet, James Tanner knew it was time to tackle his health by embarking on a fitness journey, taking part in body transformation camps at his local Xercise4Less Gym. Having previously had treatment for brain tumour, James wanted to totally transform his life through exercise and diet, helping to prolong his life as well as making sure all the treatment he had been through was not undone by making a few adjustments to his lifestyle.

“10 years ago, I travelled to Sheffield and had stereotactic radiotherapy for a benign tumour on my brain. The treatment was to stop it from growing any more, so I said to myself; why go through all of that just to end up like this?”

As a result of this, James signed up to Xercise4Less Gyms and enrolled on a transformation camp to enhance his fitness and begin his weight loss journey. This gave James a starting point to begin the process of boosting his self-esteem, developing a healthy diet and an incentive to lose the weight.

“I joined the transformation camp and was given a plan of everything that would happen. I also had the food app on my phone to help log my food intake. The camp took place three nights a week and we were put through our paces with different exercises.”

Transforming my fitness with Xercise4Less Gyms

Taking the plunge to join the gym and enrol for the transformation camp was a real struggle for James as he was intimated about going into the gym. Thankfully, at friendly, inclusive Xercise4Less Gyms, James was welcomed with open arms and joining the gym was much easier, and much less daunting than he initially suspected.

“The thought of walking into a gym was quite intimidating but I convinced myself to go in and ask for a look around and I’m so glad I did! I felt a bit silly for being so anxious about it, as all the staff put me at ease immediately.”

“After that it was pretty straightforward. Listening and learning from the information you’re given is pretty much all you need to do.”

All bad foods must go - controlling my diet

With all the hard work he was putting in the gym, James knew he also had to stay on top of his diet and made the necessary changes to supplement his fitness. All the typically unhealthy foods were subsequently replaced with healthy snack options such as fruit.

“Almost immediately after joining the camp I started to count calories and switch up my eating habits. Processed foods went from being an every-day item to being pretty much non-existent. Sweets and chocolate were replaced by raisins and carrots. I knew I had to put 100% effort into my diet, or I would wane off and slip into my old habits.”

This is a far cry from what James used to incorporate into his diet. He would regularly turn to fast food for convenience, especially when going to and from work.

“A typical day would see me have a packet of crisps, a breakfast bar and a bag of sweets for breakfast. Then for lunch I would have convenience food such as KFC, McDonald’s or the chippy. After work I would grab a pizza or something similar for my tea. Finally, before bed I would take a packet of crisps, a small cake and that all important bottle of pop that I convinced myself I couldn’t sleep without by my bed.”

Fixing my physical and mental condition through fitness

Aside from his poor diet and lack of exercise, James has also struggled mentally. James works full time as a bus driver, spending a long time on the roads and being sat down for extended periods has not helped his physical condition. He spoke candidly on the impact this has had on his lifestyle.

“I have struggled with my mental health for a long period of time, especially since my father passed away when I was in my early teens. As a result, I have struggled with depression and anxiety during certain periods of my life.”

“I had put these bouts of depression to working long shifts but then it started to dawn on me that although they were part of the problem, they weren’t the root cause. The root cause was mainly down to me, and how my eating habits had killed off the very little self-confidence I had left.”

How to tackle your own body image/self-esteem issues

James has conquered his own battles, and now he feels in a much better place to live a healthier lifestyle. He firmly believes that you are the master of your own destiny and having a network of good people around you can really make the difference.

“Only you can change what you’re not happy with. There are a lot of great people who will help you and give you all the guidance and tools to make the changes, but you are the one who has to make the effort and make it count.”

Eating Disorder Awareness Week 2020 – Liberty Buxton

Eating Disorder Awareness Week - Liberty Buxton Bike
Eating Disorder Awareness Week - Liberty Buxton Bike

Transforming my life through fitness

Liberty Buxton from West Yorkshire struggled with Anorexia Nervosa as a result of anxiety and bullying at high school. This understandably took its toll on Liberty, and following a scare from the doctor, she decided it was time to gain control and turn her life around, finding fitness through Xercise4Less Gyms.

Joining Xercise4Less was the starting point on Liberty’s fitness journey, giving her the confidence she needed to make the initial small steps on her quest for big results. Liberty admitted she felt nervous before walking into a gym but making strides with Xercise4Less has helped her to find her comfort zone and her happy place.

“I used to feel nervous walking into the gym, but now I’ll walk into Xercise4Less and be completely comfortable, deadlifting away!”

During the slump of her eating disorder, she weighed 6st 7lbs.

Feeling part of a gym community

As a friendly, inclusive gym, Xercise4Less is always on hand to offer support and help to members such as Liberty, and this is something she experienced first-hand, giving her the sense of being part of a team and able to ask for assistance when needed.

“I’ll be the first to admit that when I started weight training I had no idea what I was doing. The staff at Xercise4Less are always happy to assist if you’re stuck. With it being a much bigger and much more popular gym there’s always someone around to help.”

Making healthy progress with Xercise4Less Gyms

The facilities and convenient opening hours provided by Xercise4Less also helped Liberty to get into a structured training plan, ensuring she can come to the gym and do exactly what she wants to do and not be restricted by a lack of equipment or having to wait to use weights.

“Until I had made progress with my eating habits, I then started going back to the gym. Initially I trained at another local gym, but they didn’t have much equipment and facilities – nor were the opening times accommodating. So, I moved to Xercise4Less.”

Facing an eating disorder head on

Admitting you have a problem or are struggling with something is often the hardest part of the re-building process. Liberty accepts that knowing she had an eating disorder and not being in denial was the most difficult to comprehend.

“The first step was to admit to myself that I had an eating disorder, rather than be in denial. From then on, I slowly started to incorporate more food into my diet and tried hard to not feel guilty after doing so. I even quit the gym for a while to get myself back on track until I had a healthy view on fitness.”

Changing her habits and exercise regime was also a catalyst for Liberty to overcome her eating disorder. Finding the motivation was difficult, but luckily, through fitness, she was able to change her life for the better. This resulted in her mental state improving alongside her physical condition.

“Once I had realised the damage I had done to my body I began to change my eating and exercise habits. I hadn’t had a period for over a year and combined with the news the doctor gave me about conceiving, I slowly started to realise that the life I was living was not healthy at all.”

Eating Disorder Awareness - Liberty Buxton Hopper

Self acceptance: block out the demons

With the help of Xercise4Less and the drive, motivation and discipline to succeed, Liberty has been able to transform her life and finds herself in a much better place. She regularly works out and has dramatically improved her diet and state of mind to live a healthier life. There are many people out there who are suffering in silence with conditions such as an eating disorder. Liberty has some advice for anyone struggling with body image or self-esteem issues.

“Firstly, ignore anything anyone has to say about your body. It is your body for a reason, nobody on the planet has a right to say anything about your looks so don’t give them the satisfaction.”

“Secondly, stop comparing yourself to others. You are your own person and that person is beautiful regardless of what you or anyone else thinks.”

“Finally, true beauty comes from within. Reduce your time on social media and focus more time into yourself; have a long bath, go for a walk, read a book or go lift some weights!”

Liberty now weighs 9st 1lb. A fantastic effort!

How To Lose Real Belly Fat With Cardio Exercises

Cardio exercise to burn belly fat - main
Cardio exercise to burn belly fat - main

Ditch belly fat with cardio workouts

Is cardio the best way to get rid of belly fat? Well, there are three things you need to focus on when you want to lose weight: your diet, strength training and lots and lots of cardiovascular exercise! The best way to lose stomach fat is aerobic exercise like running on a treadmill because cardio usually burns more calories than pure strength training. Even the most efficient cardio sessions at your local Xercise4Less gyms won’t discriminate on where to pull the fat from though but a cardio workout will help you burn calories all over your body including your belly.

While doing up to 60 minutes of cardiovascular activity a day will really help weight loss, 30 minutes should be your baseline workout time. With cardio you also have plenty of flexibility on the type of fitness session you’re want to do so you can pick an exercise or gym machine that you’re already comfortable with or try something new to change up your fitness plan. So, what’s the best type of cardio to burn belly fat? There are two main methods of using cardio effectively for weight loss. Let’s look at them both now.

Sheffield Battle Ropes

HIIT cardio is a belly fat blaster

High-Intensity Interval Training or HIIT, as it is commonly known, is not for the faint-hearted, but it is very effective in blasting fat. In medical studies HIIT has been shown to produce a decrease in fat mass percentage as well as lower body mass indexes and lower cholesterol. HIIT burns more fat than other types of cardio and in a quicker time frame but you will need more recovery time. In a typical HIIT cardio workout you’ll work out in short bursts of all-out effort followed by short periods of rest or lower-intensity effort for an equal or slightly longer period of time. You might like to include HIIT cardio in your Xercise4Less gym plan up to three times a week but make sure you avoid consecutive days of HIIT training.

For HIIT it’s important to work out at close to or at your maximum effort so you should have a heart-rate monitor to keep your cardio efforts honest. Figure out your maximum heart rate and the optimum level to burn belly fat by subtracting your age from 220. You can then ensure you’re exercising at the right intensity for the more tiring periods of your HIIT cardio. Make sure you warm up and cool down properly as you’re putting your body under more pressure than usual with a HIIT cardio session. Use any type of cardio you enjoy to perform a HIIT workout from stationary bikes and treadmills to the rowing machine or an elliptical trainer. The key is keeping up a real fitness intensity over the 10-30 minutes of your cardio workout. If you want to lose belly fat you want to try HIIT cardio at your nearest Xercise4Less gym.

best cardio exercises - main

Lose belly fat with a low intensity cardio workout

LISS or low-intensity steady state is the complete opposite of HIIT but can also be just as effective in helping you lose belly fat. LISS is a cardio workout that aims for 30 to 60 minutes in your local Xercise4Less gym at about 60 percent of your max heart-rate. That heart-rate monitor will come in handy again! Supporters of LISS cardio point out that staying at that moderate intensity for a long period can ramp up your fat loss, increase blood flow, and improve oxygen delivery within cells. When you exercise with low intensity cardio, your body can produce energy using oxygen and allows you to burn a higher percentage of fat for fuel. You won’t use up more fat in total but staying at that heart rate will burn a greater percentage of calories from fat as you continue to work out in your LISS session.

Low-intensity steady state cardio is also safer than HIIT with less strain on your joints and knees. Engaging in lower-intensity exercise means less chance of injury and more chance of you going to the gym regularly. LISS is gentle enough that you can exercise every day as well as being a nice change up from the high intensity of a HIIT cardio session. You’ll use the same cardio machines as HIIT like steppers, treadmills, ellipticals but with LISS cardio you’ll be able to keep up a conversation and make some new gym friends while you’re working out. LISS is really great for helping you lose belly fat and build the real body you’d like to have.

Men Cardio Cross Trainers

Leave your love handles behind with Xercise4Less Gyms

Join Xercise4Less Gyms and you’ll achieve your exercise goals quicker. Whether you want to lose belly fat with some efficient cardio sessions or strength train for weight loss, you’ll find the right gym facilities and equipment for your personal fitness programme. Joining a real gym community like Xercise4Less means you can expect friendly support right through your fitness. Our gym provides innovative dedicated workout areas like our Ladies Only Gym Zone or Combat Zone with MMA cage and full-size boxing ring as well as up to 40 inclusive exercise classes evert week. When you want to lose those love handles, you want to join Xercise4Less Gyms.