Breast Cancer Awareness – The Power of Exercise – Charly Stakim

group hiit fitness workout xmas dinner blog

The Power of Exercise with the Right Support

For our last blog for Breast Cancer Awareness Month we’re focusing on female empowerment through exercise. However, challenging your life is or how fit you feel, working out can help lift you up and empower you as a woman. At Xercise4Less Gyms we witness the power of exercise when we see our female members working out with the support of other women or exercising with the guidance of our friendly personal trainers.

You can see an example of some of that female superpower in action with our video on YouTube of Xercise4Less women members working out together guided by one of our female personal trainers. Let’s look at a couple of ways you can charge up your energy banks with the support of your fellow women gym members and our fitness staff.

The Many Benefits of Training in a Group of Women

Working out within a group of women can motivate you to ever higher levels of fitness. You’ll be practically able to run a marathon with the energy provided by the encouragement of a female workout group. Exercise is good for everyone, but group exercise has been shown to improve the quality of life even for women being treated for breast cancer. And those group classes offer far more than pulsating music. Training in a group of other women can offer psychological support and social opportunities whether you’re feeling a bit gymtimidated or lacking the motivation to exercise.

Working out in our Female Only gym zone or in the main fitness space, feeling part of a group can boost your physical and emotional health and improve your mental resilience. Exercising in a female group makes you more accountable as you don’t want to let anyone down by not turning up. And it’ll make you more motivated through the friendly support of your fellow women members. You’re more likely too to try new forms of exercise when you’re a part of an encouraging group and that will prevent you from being bored at the gym.

Group fitness classes are popular with women members too as they’re a great place to meet friendly people with similar fitness goals and needs. Plus, it’s a lot more fun to work out alongside other female members rather than on your own. The shared experience of working out with other women in a non-intimidating inclusive environment has a supportive power all of its own.

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Exercise Your Personal Right to Better Health

Although it’s a lot of fun to work out with a group of women, you don’t just have to rely on them to reach your fitness targets. A personal trainer can also be a great resource for women trying to improve their health and wellbeing. Setting up a regular session with one of our personal training team is a very useful way of working towards specific fitness goals. As an exercise expert a fitness instructor can show you the most effective ways of setting and then smashing exercise targets. They’ll show you how to maximise your efforts, so you avoid common gym mistakes and prevent you from injuring yourself in the process!

Working one-to-one with our friendly fitness staff, you’ll be able to develop a fitness plan that will work for your individual body. But a personal trainer is more than simply a great resource for female members. Individual training sessions will give you the right tools to feel truly empowered by exercise. When you know what you’re doing in the gym, you can work out the best way forward for yourself, supported where you need it by our personal training staff.

An Inclusive Community at Xercise4Less Gyms

At Xercise4Less Gyms we consider ourselves a friendly inclusive community. And our strong group of people with real bodies are always there to support female members. Whether you want to work out at our Women’s Only Gym zone, meet new people at our group fitness classes or exercise in the main gym spaces like the Combat Zone or Functional Fitness Zone, your fellow members and your fitness staff are ready to encourage you. Draw on the power of an exercise community like Xercise4Less and transform your mental and physical fitness.

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Building Staff Morale with Group Fitness Classes

Yoga Class

Building Staff Morale with Group Fitness Classes   

It’s worth reminding ourselves how important working out is for our working lives. Staying physically fit has so many positive knock-on effects for both our professional lives and personal health that it’s almost become a cliché. But in my job as Head of Marketing for Xercise4Less Gyms, I see and feel the benefits of exercise every day. Whether training at one of our gyms or seeing our members working out hard in the gym. When I’m doing my modest workout, I like to get the endorphins rushing as I mentally process and work through what’s on my mind in my personal or professional life. I’ve personally found the main benefit of exercise to be enabling me to focus my mind, but the extra benefits of being a little healthier don’t go unnoticed.

Many companies now offer employees a gym membership, often in a gym close to the office but the take-up isn’t always brilliant. A great way to motivate your team to get into the gym regularly is to encourage them to sign up to a group fitness session, something we specialise in at Xercise4Less. Their health will benefit, your team’s morale will improve, and your bottom line can only increase by having a team of employees with excellent mental wellbeing. 

Exercising During Work Hours 

Getting desk bound employees to take part in regular exercise to stay fit and active isn’t an easy sell. Staff already spend 60% of their waking hours in the workplace so getting them to commit to another task in or out of working hours won’t be simple. It is necessary, though, for the future of business culture- not just in the UK but the world. 

Sitting at a desk for 8 to 10 hours does serious damage to your health and mental wellbeing. Combatting the negative effects of sitting must be a priority in the workplace and exercising as a team can be very helpful in that department.  

Your company doesn’t have to be a multi-national to be able to afford to send your staff to a gym to take part in group fitness exercise or classes. Xercise4Less offer, as part of our corporate gym packages, exercises that cater for all levels of fitness, whether that means a small group doing personal training as a team activity or larger fitness classes such as Zumba, Boxercise, Spin Cycling, Legs, Bums and Tums for example. We provide a variety of workouts and support so your staff will have no chance of becoming bored with exercise. Get your employees out of their chairs, into a fitness class and see their health bloom. 

Impressive Health Benefits for Your Whole Company 

Encouraging fitness in the workplace has huge upsides for the health of your employees. Those exercise endorphins fight off stress and stimulate more positive attitudes during work hours. With more self-confidence and energy from working out comes more creativity and productivity amongst your staff. Employees who feel happier and healthier are far less likely to fall sick so your short-term and long-term absenteeism could decrease sharply. This is a real opportunity for your business to review the costs of fitness versus absenteeism. A low-cost corporate gym membership could save your company more in the long term than any ongoing absenteeism.  

In addition, all these benefits follow from providing staff access to a gym near your place of work so employees can make use of health benefits during the working day whether it’s before work, at lunch time or after work.  

Together You Can Boost Team Morale  

Providing access to group exercise classes shows your workers that you really care about their health. That statement boosts staff morale by itself. Add in the positive impact of exercise on long-term physical health, and an increased ability to ward off the effects of stress and you’re onto a winner in the team stakes. Your company will also find it easier to retain staff as the office atmosphere will be so much more positive. How could your team fail to bond as they work hard together in a group exercise session in the gym, cheering each other on to do one more lunge, press-up or lap of the running tack. 

With the variety of group exercise classes we have on offer at Xercise4Less, your employees will face a different challenge every time. As they build up their strength and conditioning, you’re empowering their resilience for the fast-changing workplace. You can also use boot camp classes to create a sense of camaraderie among your team. Or, use the group spin class as a form of team-building activity to work towards a common goal like a company cycle. 

Group fitness sessions are a great way for your team to learn personal accountability. If everyone is signed up to a class, it’s just much harder to skip the group workout. Besides the personal growth, group fitness classes are simply fun and make exercise more enjoyable. As a bonus they’re a great way to get some team stress out! 

The Spending Power of Spending Time in the Gym  

Finally, your company will benefit from the bottom-line improvement. The time spent on exercise during the day is returned with interest thanks to improved staff productivity. I see my colleagues at Xercise4Less return from 4FiiT Friday workout sessions (one of our team building activities), feeling refreshed, happy and enjoying plenty of friendly banter. After that energising gym workout, we’re all energised and far better focused on our day to day activities.  

Teams are also better able to keep calm when work gets hectic. It’s not surprising to me that in a Harvard Business Review study, they found that for every dollar invested in health and fitness by US companies, the average return was $2.71; that’s a great business return on investment. 

Your company also benefits from fewer lost working days. In the UK, work-related illness costs the economy over £13 billion a year with more than a million people absent from their jobs due to sickness. With group fitness classes and regular exercise, your business will be far less affected.  

Great Fitness Classes for Your Staff   

Varying the fitness classes your team attends will increase the positive effects of exercise, keeping the muscles guessing and supercharging their metabolism. By avoiding repetition, and taking part in the large portfolio of group classes we offer, your employees are less likely to lose interest- and by extension, less likely to quit.

Try yoga or Pilates classes to improve mental and physical flexibility as they’re the perfectly calming answer to a tough day at the office. You can sign your staff up to a Boxercise class session, so they develop strength and stamina for stressful situations. Or, how about a Zumba session to get your team really pumped about getting into shape. They’ll even be whistling tunes when they get back to their desks! Variety is the perfect spice to add to your group fitness brew. 

Free 7 Day Corporate Gym Pass  

Xercise4Less are offering all employees of every UK company a free 7 day corporate gym pass. If your firm is interested in setting up an employee gym package, we can help you create a corporate solution that works for your individual business.  

Get in touch today!  

Best, 

Joseph Gourvenec 
Head of Marketing 
Xercise4Less Gyms 

Breast Cancer Awareness Month – Low-Intensity Workout with Libby Frost

Breast Cancer Awareness Month

Xercise4Less is continuing to support Breast Cancer Awareness Month this October. According to Breast Cancer Care (2019), over 55,000 women are diagnosed with breast cancer each year in the UK. Exercise has proven to be beneficial for those who are undertaking cancer treatments. It’s important, though, to ensure that this is done safely without putting too much pressure on the body. Regular exercise can reduce anxiety and depression, strengthen muscles and reduce the risk of other health issues.

To support this cause, Xercise4Less is presenting another blog focusing on women’s empowerment and the importance of exercise with our member Libby Frost from Xercise4Less Leeds Kirkstall. This blog does not focus on anyone who has previously suffered from cancer, however, as we believe that exercise is essential for those who are going through cancer treatments, we would like to share our support.

Low-Intensity workout to help you keep active and motivated

Ladies, it’s your time to SHINE! So get those trainers out, that sports gear on and come and join all the amazing other women that are killing it in the gym every day! Even just doing low-intensity exercises in the gym can be so uplifting and help keep you active and motivated. So who ready to feel EMPOWERED?  

Low-intensity workouts are beneficial in so many ways to your mental and physical health. Examples of low-intensity workouts include:  

  • Cardio  
  • Yoga 
  • Swimming 
  • Low-intensity full-body circuits  

Here are some low-intensity workouts that ANY women can try to get that blood pumping, heart racing, and those endorphins flowing. We know that the gym can be intimidating but these exercises are quick and simple which means that any woman can feel not only comfortable but MOTIVATED and EMPOWERED to hit the gym.   

Yoga 

Yoga can be a great low-intensity exercise. It has been scientifically proven to aid stress reduction whilst helping you maintain that fit and active lifestyle. Xercise4Less offers amazing yoga classes that are a fun way to clear your mind and get active at the same time!  

Cardio  

Here are some low-intensity cardio exercises all using the treadmill with a total workout time of just 25 minutes:  

  • 10-15% incline Speed 3.0-5.0 & Then walk for 10 minutes  

Repeat the next 4 exercises 3 times, with each time followed by 1 minute of steady-state, no incline walk.  

  • 7.0 incline Speed 1.5-2.0  

1. Forward Squat walk: 1 minute  
2. Backward Squat walk: 1 minute                      
3. Lunge Walk: 1 minute  
4. Side Squat Walk: 30 seconds each side

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10 Low-intensity Exercises 

These exercises can be used in combinations of 4-6 exercises and repeated 2-3 times to create that perfect circuits for you to stay active and motivated. 

1. Side dips x 10 (place knee on the floor for a lower intensity movement)

2. Tricep dips x 10

3. Hover kickbacks x 10 (each leg)

4. Clamshell with resistance band x 10 (each leg)

5. Side squat x 20 

6. Standing cross body crunches x 10 (each side)  

7. Curtsy with arm raises x 10  (up the intensity by holding dumbbells)  

8. Arm circles x 20  

9. Alternating t-shaped arm extension x 10  

10. Single-leg hip thrusts x 10 (each leg) 

Physical and Mental Benefits of Fitness  

What makes physical exercise so good for your mental and physical health?  

Stress and anxiety reduction 

Any physical exercise, including low-intensity exercise, has been scientifically proven to reduce symptoms of anxiety, depression, and stress. Not only does physical exercise release hormones such as endorphins that naturally give you an uplifting feeling but having a gym routine has also been proven to improve mental health.  

Improve body composition & functioning 

Physical exercise helps to increase strength and muscle whilst reducing body fat. This creates better physical health for the body overall. Increasing body strength can also make daily tasks much easier. Additionally, physical activity improves immune system functioning helping ward off those unwanted colds and viruses.  

Better quality of sleep 

A good workout helps to regulate your body’s built-in alarm clock, the circadian rhythm that controls how awake or tired your body feels. Physical exercises help to maintain a good sleep routine which helps improve mental health overall. 

Improves cognitive function 

Studies have shown that physical exercises contribute to the growth of the hippocampus which is the part of the brain associated with memory and learning. Additionally, as physical exercise improves mental health it also contributes to overall benefits in the memory performance. 

Improving self-confidence  

Okay, ladies. So it is without a doubt in this world of constant social media and unachievable body images that our self-esteem and confidence are bound to be knocked all the time. BUT, physical exercise can be an amazing way of building body confidence and learning to love your body. Getting together with like-minded women to do low-intensity workouts in the gym can benefit your mental health. Working out with other women may boost your mood and keeps you motivated.  

SO WOMEN… Who doesn’t want to feel empowered with the help of one another? 

Let’s do this together!  

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Breast Cancer Awareness Month – Exercise and Self-confidence with Emily McEvoy

Breast Cancer Awareness Month



This October, Xercise4Less is supporting Breast Cancer Awareness Month. According to Breast Cancer Care (2019), 1 in 7 women in the UK will develop breast cancer in their lifetime and an estimated 600,000 are alive in the UK today having been diagnosed. Exercise has proven to be beneficial for those who are undertaking cancer treatments. It’s important, though, to ensure that this is done safely without putting too much pressure on the body. Regular exercise can reduce anxiety and depression, strengthen muscles and reduce the risk of other health issues.

To support this cause, Xercise4Less is shining a spotlight on the importance of women’s empowerment. We will be doing this by sharing members’ transformation stories and body exercise advice throughout the month of October. These blogs will not focus on anyone who has previously suffered from cancer, however, as we believe that exercise is essential for those who are going through cancer treatments, we would like to share our support. 

The impact of weight-loss on self-confidence

It takes time to get used to the numerous changes that breast cancer brings, mentally as well as physically. Many women see their body transform and often lose their confidence throughout this period. At Xercise4Less, we believe that exercise can boost women’s confidence no matter the challenges they are facing in their lives. Therefore, we would like to dedicate this transformation story to all the women out there who need a little motivation to never give up.

Emily McEvoy is a member of Xercise4Less Dundee who has struggled with her body confidence for a very long time. At one point, she gained nearly four stone in less than a year and had “stopped caring completely about my body”. For Emily, at that time the highlight of her day was “running home and stuffing my face and pretending I’d start being healthy next time”. Her skin was bad, she was uncomfortable in her own body, her self-confidence was low, and she felt completely unmotivated. As she says of herself, “my attitude to life was crap”.

It hadn’t always been that way and Emily “had always been somewhat fit and healthy being vegan most of my life” but now she felt stuck. She was now so overweight that she had stopped going out and “was embarrassed to actually do anything physical”. That was about to change though.

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Emily was finally ready to transition to a healthier lifestyle. The catalyst was a bad break up. She decided that she no longer wanted to be a “slave to my bad habits anymore”. Plucking up her courage, she started going to her local gym in Dundee but initially found it difficult to commit to regular sessions. “It was such a struggle for so long I was obsessed with being skinny I’d get put down so quickly and stop going.” Gradually, though, Emily was able to overcome her body image worries and make exercise a real habit.

Trying the Female Only Zone for the first time was a turning point in her body confidence struggles. Seeing women of all ages lifting weights made her “want to get strong and look after myself and my body”. That boost to her confidence empowered Emily to move from 14 stone to 10 in less than 12 months. She felt her whole life change as her body changed. Her self-confidence rose because she was now taking care of her physical and mental health. Now, when Emily’s stressed or upset, the gym is “where I can get out all my feelings in a positive way instead of stressing out and overeating my feelings.”

What has Emily learned from her body confidence issues? “My mental attitude has changed so much. Feeling fitter and being able to do more and actually being happy with my body instead of hating looking in the mirror is the best feeling”. This whole weight loss experience has made her vow to never stop looking after her body, “I’ll never do this to myself again”.

What advice does Emily have for individuals who are keen to improve their body confidence? “No matter your shape, size or life situation, the gym is the best place to clear your mind!”. No matter the physical and mental pressure your body is under, working out can help you thrive.

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Ready to Join a Gym?

Gym Member Uploads

Are You Ready to Join a Gym?

Do you want to get back into exercise after some time away from the gym? Or are you finally ready to join a gym but not ready to join any old gym?

An Xercise4Less is no ordinary gym. Join our gym near you and get fitter, faster. Take the first steps on your exercise journey fully supported by a welcoming member community. It’s doesn’t matter how fit or old you are or how much gym experience you have, everyone is welcome to join an Xercise4Less gym.

A Gym Workout:

Working out at our gyms will strengthen both your body and mind as you burn fat, develop muscles, enhance your mood and change your attitude to health and wellbeing for good. Xercise4Less Gyms provide a great range of fitness equipment, but we offer much more than just a gym filled with treadmills and kettlebells. At your local Xercise4Less gym you’ll also find a wide variety of exercise classes to attend as part of your membership that is perfect for all ages and fitness level.

Ladies Only Gym Zones

Women who take out an Xercise4Less gym membership can enjoy working out in private in our Ladies Only gym zones while we offer a dedicated spin studio, combat zone, and functional fitness space in all our gyms.

Whatever your fitness goals are, from joining a gym for weight loss to training for a competition, we have the expert personnel to help you deliver your exercise ambitions. Our friendly Personal Trainers won’t just be on hand to provide encouragement and technical advice but to help you create a realistic workout programme that delivers real results in shaping and toning your body. With our extended opening hours, you can work out too at a time that suits your schedule no matter how busy your life is. And this all comes at a reasonable gym membership cost starting from only £9.99 a month. Our focus is on making it simple for you to exercise making this best gym to join whether you’re finally ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user.

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Gym Features and Facilities for Your Needs

Here’s just a taste of the incredible work out features and fitness facilities that every Xercise4Less gyms provides:

  • Private and self-contained Female Only gym zones for lady members
  • Over 400 pieces of gym equipment for beginners to body builders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Super 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
  • Olympic lifting platforms and squat racks for weightlifters
  • Great selection of plate loaded and cable machines for strength 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

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Work Out According to Your Schedule

If this is the year you’re finally going to exercise more, then we’ve got the gym to suit your fitness timetable. We understand how busy your life can be but even if you’re on a tight schedule you’ll always have time to exercise at our gyms. With our long opening hours, you can plan your fitness programme around your schedule, not ours. Work out before work, exercise during off peak hours or after dinner and you’ll find our gyms open with extended hours from 6am-10pm on weekdays and 8am-8pm on the weekends. When you join a gym like Xercise4Less you get to work out when you want.

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Smash Your Fitness Goals

As the People’s Gym we give the people what they want and that includes helping you achieve fitness targets. Whatever your exercise goals are, our fitness staff will support you no matter how challenging they are or what fitness level you’re starting from. We love to work with people of no gym experience just as much as we love motivating gym veterans. Xercise4Less Gyms has helped thousands of people achieve their dream health, fitness and weight loss goals. Are you ready to join them?

As a new gym member, you can use your free personal training session to sit down with experienced Personal Trainers and create your own fitness programme. There’s no set way for how you want to get fit, that’s up to you. We’ll advise you on the best exercises and workouts for reaching your goals as quickly and as effectively as possible. That can include working out with our cardio and resistance machines or lifting free weights. But that’s only the start when you join Xercise4Less Gyms.

Our gym members can choose from a superb variety of fitness sessions available every week ranging from Les Mills BodyBalance to Zumba and Yoga, all easily bookable online and via our mobile app. Or you can sign up to the Xercise4Less Body Transformation Camp which helped over 14,000 gym members radically change their bodies in the last year.

Joining our gym gives you the right mental tools and the latest fitness techniques to start transforming your body.

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The Right Equipment and Environment to Get You Fit

No matter your fitness targets, Xercise4Less gyms provides the right equipment and the right environment to make them happen. We work hard to create an inclusive workout atmosphere where all our members, male and female, are comfortable exercising.

Women members can work up a sweat without judgement or anxiety in our Ladies Only gym zone. Gym members can also exercise in the cardio and resistance areas or try the heart-racing spin studio, a pulsating combat zone as well as our dedicated 4Fiit functional fitness space. Those gym zones are packed with an amazing quantity of exercise machines and fitness gear from elliptical machines and stationary bikes to resistance equipment and free weights.

When you join an Xercise4Less gym community, you’ll enjoy the right exercise equipment to transform your strength and fitness in the most supportive workout environment.

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An Xercise4Less Community Ready to Support You

Join the People’s Gym and you get an inclusive exercise community full of friendly gym members and supportive fitness staff. Build your own group of workout buddies to motivate and encourage you on your fitness journey when you meet like-minded people at your fitness level. When you join Xercise4Less Gyms you’ll see just how committed our staff are to creating a community feel in all of our gyms.

You won’t have to travel alone on your fitness journey when you’re an Xercise4Less gym member. Just take a look below at what some of our membership has to say about exercising with Xercise4Less.

 See what our members say

Working Out the Right Price for Your Budget

When it comes to the cost of joining our gym, we keep it simple with three main options. Invest in yourself and fit our membership costs to your budget. We offer a gym membership for every budget and that starts with a £0.00 joining fee.

You can try an Off Peak Membership with prices from only £9.99 per month. Want to work out without time restrictions? Sign up to a 12 Month Contract Membership starting from just £14.99 per month. Or enjoy a 30 Day rolling gym membership with no contract when you take out an Xercise4Less Flexible Monthly Membership from only £16.99 per month.

Still not sure about joining our gym? Then take us on trial with our Unlimited 5 Day Free Gym Pass. Not only can you work out in our inclusive environment, but you can also test yourself in our huge range of exercise classes. Just fill in an online form here and we’ll send you your pass.

We’re know you’ll love working out in our gyms and want to sign up to a Xercise4Less gym membership straight after!

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Join Xercise4Less Gyms Today to Start Transforming Your Body

When you join our gym, you’re also joining a community of real people just like you who are keen to get fitter, lose weight or tone their body. As the People’s Gym, we put your fitness needs first. You decide your exercise targets and we help you make your fitness dreams a reality with a targeted workout plan using the right fitness equipment in an inclusive exercise environment.

Our gym membership includes a fully dedicated Ladies Only gym zone, a heart-pumping Spin studio, a pulsating combat zone as well as an effective functional fitness area. Join Xercise4Less Gyms today and start benefiting from energising group exercise classes to take you to a new level of fitness. Our amazing Body Transformation Camps will accelerate your fitness journey when you take out a gym membership with us.

If you’re ready to join a gym, then the best gym for you has to be Xercise4Less Gyms.

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New to Gyms?

New to Gyms?

New to Gyms? Heading to the gym for the first time and feeling a little intimidated? That’s perfectly normal. We understand that taking a leap into a new environment, with new equipment and people can be scary. We have an important message for you, though.  You don’t have to worry if you’ve never set foot in a gym before when you work out at our Xercise4Less. We pride ourselves on being friendly and inclusive. We offer a large range of good quality equipment, in spacious facilities. Your local People’s Gym is full of enthusiastic gym goers who are keen to learn and all at varying stages in their fitness journeys. Our Personal Training staff will also be on hand to guide you through the initial learning phase and make sure you get off the right fitness track from the very beginning of your new gym membership.

It doesn’t matter if you’ve never been a member of a gym before. With our help you’ll soon become familiar with how an Xercise4Less gym works. Quickly you’ll start strengthening your body and developing your muscle-memory as you start to burn fat and build muscle. During your training, you’ll develop your health and wellbeing whilst becoming familiar with our friendly fitness staff and get comfortable with your new gym environment. We work with members at every possible level of fitness from gym newbies like you to the most experienced gym veterans. Every Xercise4Less gym member is welcome to the same level of expert guidance.

When you join your local Xercise4Less gym for the first time, don’t be afraid to try the equipment out or join a group exercise class. Everyone else had to come to the gym as a newbie, just like you. We encourage you to ask questions of our expert Personal Trainers when you create your own fitness programme and set your individual goals. We focus on making it simple for you to exercise whether you’re just ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. We always remember that everyone was new to the gym once.

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Set Your New Personal Goals from the Beginning

When you join Xercise4Less Gyms we want you to get comfortable with your new environment quickly so you can dive straight into your fitness journey, whatever it may look like. You might have no idea where to start or what equipment to start on but that’s where the friendly expertise of our personal training staff comes in.

As a new gym member, you can use both your free induction and free personal training session to sit down with experienced Personal Trainers and create your own fitness programme. Why you want to get fit is up to you. We’ll advise you on the best exercises and workouts for reaching your goals as effectively as possible. There’s no better way to get to know your new gym without feeling intimidated or confused than talking about your goals with a qualified instructor. Want to lose some weight? Need to tone up? Building your fitness towards a 5K or want some advice on diet and nutrition? Our friendly staff are only too happy to guide you towards your fitness targets and help plan a routine that is right for your current level of fitness.

Whatever your real exercise goals are, our personal training staff will support you no matter what fitness level you’re starting from in your new gym. We love to work with people of no gym experience just as much as we love motivating gym veterans. We’ll help you work out a realistic exercise programme that will guarantee improvements in your fitness, if you’re able to stick to it. We’ll support you with motivation too; Xercise4Less Gyms has helped thousands of people achieve their dream health, fitness and weight loss goals and we can’t wait to start working with you.

An Xercise4Less Community Ready to Support You

We try to make sure that joining a new fitness centre like Xercise4Less Gyms isn’t intimidating. In our friendly and inclusive community, you won’t have to travel alone on your fitness journey. Gym buddies can make your workout more enjoyable but also help you reach your goals a lot quicker with your camaraderie and mutual support. Exercise together with people of every fitness level possible all focused on getting fitter just like you. We provide plenty of options for exercising alongside others in comfortable fitness spaces or working out in a fun motivating group environment.

Xercise4Less Gyms offers a huge variety of inclusive exercise classes where new members can meet other gym goers and start to build a supportive network. Sample as many classes as you can squeeze in your new exercise schedule and find out the kind of fitness sessions you prefer. All our group exercise classes are simple to book online or via our mobile app. You can check out the type of group fitness classes we offer here.

You can also work out with fellow members who are just as enthusiastic as you to learn in our 8 week Body Transformation Camp. Bond with new gym buddies as you work up a sweat and join over 14,000 of your fellow gym members who have radically transformed their bodies this year and lost over 3,000 stone in the process.

Just take a look below at what some of our gym membership has to say about part of the Xercise4Less community.

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The Right Equipment and Environment to Get You Fit

When you join Xercise4Less for the first time, you’re immediately as much a part of our community as any power lifting veteran. Feel free to explore your local Xercise4Less gym; you have the right to go and use any part of your new gym. Check out the treadmills or the free weights floor. Exercise in the cardio and resistance areas, try the heart-racing spin studio or work hard in our dedicated 4Fiit functional fitness space. Our gym zones are packed with a fantastic quantity and variety of exercise equipment so you can improve your fitness. Our fitness equipment is there to help not hinder you so don’t feel intimidated by the machines or weights when you’re new to our gyms. Our personal training staff are always happy to answer any questions on how to use exercise machines or provide technical advice on lifting weights. There’s no such thing as a stupid question when you’re starting off in a new gym.

We work hard to create an inclusive workout atmosphere where all our members, regardless of size, age or gender, are comfortable exercising for the first time. For female members new to gyms, Xercise4Less gyms wants to make sure you can work out in comfort. In our friendly gyms, women members can exercise in complete privacy in the Ladies Only gym zone. It’s a great space to build confidence outside of the main gym, and empowers many women to achieve this. Transform your fitness and body shape in a relaxed environment that supports and protects you from any unwanted attention.

Explore All Our Gym Features and Facilities

When you’re just getting started in a gym, it can be intimidating trying to figure out where everything is and what your new gym offers. If you’re someone who had never been to a gym before, you won’t know how to use all the exercise machines or what a People’s Gym like Xercise4Less provides so here’s just a small taste of the fantastic work out features and fitness facilities that every Xercise4Less gym offers new members:

  • Private and self-contained Female Only gym zones for lady members
  • Over 400 pieces of gym equipment for beginners to body builders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Super 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
  • Olympic lifting platforms and squat racks for weightlifters
  • Great selection of plate loaded and cable machines for strength 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

Starting off in a new gym, it can be hard to get into a consistent routine due to the tightness of your schedule. With Xercise4Less, new members will find our gyms easy to get to, and won’t struggle to find a suitable time to work out. You’ll have no excuse not to work out when you find our gyms open with extended hours from 6am-10pm on weekdays and 8am-8pm on the weekends. When you join a new gym like Xercise4Less we want you to exercise when it suits you.

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Getting Started with Xercise4Less Gyms

You’ve joined Xercise4Less Gyms and now you’re both excited to start and nervous to begin. At the People’s Gym, we understand that it can feel a little intimidating setting out when you’re new to gyms. That’s why our friendly staff work hard to make it easy for our new members to feel comfortable working out. From Ladies Only gym zones to inclusive personal training plans to a wide variety of group exercise classes, we want your transition into the world of Xercise4Less health and fitness to be as seamless as possible.

When you begin your fitness journey with Xercise4Less Gyms you’ll sit down with our encouraging fitness staff to work out an individual exercise plan. You’ll be shown how to use the gym equipment and where everything is located in your new local Xercise4Less gym to get moving quickly. You’ll be joining an inclusive community of people at all levels of fitness who can support you as you take your first steps in getting fitter, losing weight or toning your body.

If you’re new to gyms, then the best gym for you has to be Xercise4Less Gyms.

 Join X4L Gyms Today

Casual Gym Goer?

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Casual Gym Goer at Xercise4Less Gyms

Are you a casual gym goer wanting to get more serious about your fitness? Would you like to hit the gym a bit more often and work out more effectively while you’re there? Then you’ve come to the right place the People’s Gym; Xercise4Less.

Finding a workout routine that fits your busy schedule can sometimes be a struggle but at Xercise4Less Gyms you can up your exercise game and visit the gym at a time that suits you. With our easily accessible gym locations and extended opening hours, you’ll be able to get to the gym when you want and see the fitness results you’ve been searching for.

Xercise4Less Gyms doesn’t just provide a great location and great gym hours though. You’ll look forward to exercising at your local Xercise4Less gym from the first moment you step into our inclusive fitness space. We offer the casual gym goer everything they need to succeed in their fitness mission from the friendly and encouraging staff to the variety and quantity of exercise equipment in every gym. Lose weight, build up muscle, tone your body or improve your health and wellbeing in our second-to-none facilities. Cycle up a storm in our spacious spin studio, accelerate your fitness in our functional zone or work out in comfort in our Ladies Only area. Get into the best shape of your life by using our fantastic selection of group exercise classes. Or, take on our incredible eight-week Body Transformation camps to change your body and mind for ever. Our Personal Trainers will work with you to drive you to new heights of fitness wherever you’re starting from: ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user.

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Xercise4Less Gyms Makes it Easier for You to Work Out

Perhaps you’re tired of your current gym and need a change of approach. When you start working out regularly in your local Xercise4Less gym you’ll find you want to exercise even, and our early morning opening times will give you extra flexibility to make this happen. It couldn’t be easier to fit in a workout thanks to the handy location of our gyms across the country and the extended opening hours we provide. Get fitter in our gym before or after work or during off peak hours during the day. You’ll never have to miss out on a workout at our supportive fitness centres because we’re open whenever you want to exercise.

Every moment you’re in our gyms you’ll be supported by expert fitness staff ready to motivate and guide you, where necessary. The atmosphere is electric. Start planning your next workout session for our extended hours from 6am-10pm on weekdays and 8am-8pm on the weekends. Joining an Xercise4Less gym means causal gym goers like you can mould your exercise schedule to fit your needs.

Find Your New Exercise Niche with Xercise4Less Gym Features and Facilities

You’ll never grow bored exercising at the People’s Gym. We provide casual gym goers with a friendly environment packed with a huge variety of gym facilities and gym equipment. No matter your fitness targets, Xercise4Less gyms provides the right equipment and the right environment to make them happen. We also make sure that all our members from beginners to casual gym goers, male and female, feel comfortable working out.

The fitness facilities at an Xercise4Less gyms include:

  • Private and self-contained Female Only gym zones for lady members
  • Over 400 pieces of gym equipment for beginners to body builders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Super 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
  • Olympic lifting platforms and squat racks for weightlifters
  • Great selection of plate loaded and cable machines for strength 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

 Join X4L Gyms Today

Hit Your Fitness Targets Quicker at Your Local Xercise4Less Gym

Xercise4Less Gyms is focused on helping you achieve your fitness targets. We work with people of all levels of experience including casual gym goers. Xercise4Less Gyms has helped thousands of people hit their exercise goals. Are you ready to supercharge your fitness regime?

When you join an Xercise4Less gym you’ll sit down for free with an expert Personal Trainer to set your fitness targets. We’ll help you create a practical and realistic workout programme whether you’re happy to be a casual gym goer or want to step up to a new level of gym frequency. You’ll get targeted advice from which are the best resistance machines for you to the right free weights for your frame. If you’re serious about transforming your body, you can also set up regular training sessions with one of our friendly fitness staff or try the incredible Body Transformation Camps. Work towards your personal fitness goals at an accelerated pace with the expert advice of our personal training instructors.

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The Right Equipment to Reach Your Fitness Targets

When you join an Xercise4Less community near you, you’ll enjoy the right exercise equipment to transform your strength and fitness in the most supportive workout environment possible. Every Xercise4Less gym provides over 400 pieces of equipment so you’ll never be stuck for exercise inspiration. You’ll use the latest cardio equipment from treadmills to cross trainers as well as top-of-the-range upper and lower body resistance machines so you can target specific muscle groups. Never got into free weights? Our fitness staff will help you to work more efficiently with barbells, dumbbells, weight plates and kettlebells so you can see real results.

The exercise environment of an Xercise4Less gym is built to deliver for everybody from the casual gym goer to the hardened lifting veteran. We never stint on providing exercise options. Gym members can choose from the pulsating spin studio, full-on Combat Zone as well as our dedicated 4Fiit functional fitness space. Women members can also work out without anxiety in our Ladies Only gym zone. Whatever equipment you need and whatever environment you want, Xercise4Less is the gym for you.

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Harnessing the Power of Group Exercise Classes

Perhaps in your current gym, you haven’t bothered with fitness classes. When you join your local Xercise4Less gym, that’ll change for you. There’s no better way to freshen up your stale fitness routine than with an energising group exercise class. Our gym membership can choose from a huge range of inclusive group fitness sessions every week including Les Mills BodyAttack, Core4FiiT, Zumba or Yoga. Our inclusive exercise group classes are all easily bookable online or via our mobile app. Join the People’s Gym and work out with friendly gym members and supportive Personal Trainers as you work together towards your fitness goals.

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A People’s Gym That’s True Value for Money

If you’re a casual gym goer on a tight budget, you can’t get much better value for money than an Xercise4Less gym membership.

We keep our focus on getting you results so we keep our membership options uncomplicated. We provide three main gym memberships, all with a £0.00 joining fee.

Prefer working out during daylight hours? Sign up to an Off Peak Membership with prices from just £9.99 per month. Want to work out more regularly but don’t have a consistent time schedule? Then take out a 12 Month Contract Membership starting from just £14.99 per month. Need the flexibility of a casual gym goer? Use our Xercise4Less Flexible Monthly Membership from only £16.99 per month to benefit from a 30 Day rolling gym membership with no contract.

As a casual gym goer, we know we offer outstanding value for money but perhaps you’re still not convinced. We’re so confident that you’ll love working out with us that you can try our Unlimited 5 Day Free Gym Pass to test our facilities and fitness staff. You can even get fitter at any of our group exercise classes for the 5 days of your free pass. Simply fill in the online form here and we’ll send you your pass straight away.

Join Xercise4Less Gyms Today to Transform Your Fitness Schedule

If you’re a casual gym goer keen to get fitter, lose weight or tone your body then Xercise4Less Gyms is the right choice for you. Join our gym and we put your fitness targets front and centre. We work hard so that you can achieve the exercise ambitions you’ve always dreamed of in an environment that is friendly and supportive backed up by expert fitness personnel. You’ll work out with the latest gym equipment using the most effective exercise methods around. From Ladies Only gym zones to Body Transformation Camps, Xercise4Less Gyms provides everything you need to drive your fitness to its highest level yet.

 Join X4L Gyms Today

Experienced Gym User?

high feet leg press female fitness-workout guide

Are You an Experienced Gym User Ready for a Change?

You love working out using the latest techniques and equipment. You never miss a gym day and you really understand how your body works. But has training got a little stale at your current fitness centre? If you’re ready for a real change, Xercise4Less Gyms should be the next destination on your fitness journey.

Our gyms pride themselves on the experience and expertise of our Personal Trainers. If you want to take your fitness to a higher level, you have to join your local Xercise4Less Gym. Everyone has their reasons for training at the gym. Whether you’re training hard for a weightlifting competition or gearing up for your next marathon, or more likely you’re just wanting to look and feel really good, our fitness staff will offer you new ideas and effective exercise routines to transform your health and wellbeing. Our fitness staff are there to help you deliver on your fitness ambitions no matter how keen a gym goer you are. You’ll reach your exercise goals faster when you’re a part of the Xercise4Less gym community.

Take advantage of our total focus on making it easier for you to improve your fitness whether you’re already an experienced gym user, ready to join a gym, new to gyms or a casual gym goer. An Xercise4Less gym is filled with top-of-the-range equipment and innovative exercise spaces like a Ladies Only gym zone, dedicated functional fitness area, tough combat zone with MMA cage and boxing ring as well as a special spin studio. You can even change up your fitness routine by choosing from a varied range of energising group exercise classes. Don’t worry about restricted hours for working out either. Our extended opening times allow you to lift weights when you need to, morning, daytime or in the evening.

No matter how experienced a gym user you are, a Xercise4Less gym membership will speed you on your fitness journey.

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Real Results for the Experienced Gym User

We help you focus on incinerating fat and piling on muscle through our cutting-edge workout programmes like the Body Transformation Camp. Over 14,000 of our gym members radically changed their bodies this year, losing over 3,000 stone in our weight loss camp alone. Our Boot Camps is there for a quick boost to your transformation task while you’ll get support from expert personal trainers to deliver really impressive fitness results.

When you join your local Xercise4Less gym you’ll get a free personal training session to map out your fitness priorities and create the most effective exercise programme possible. We advise you on the latest fitness techniques and guide you to the right equipment for your individual targets and personal body shape. With an Xercise4Less gym membership you can achieve maximum results in minimum time right from the very beginning of your exercise experience with us.

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Work Out When You Need To

Working out at your local gym gets so much easier when you join Xercise4Less gyms. Our user-friendly gym is open from 6am-10pm on weekdays and 8am-8pm on the weekends. You won’t have to bend your schedule to fit in with our opening times. Want to squeeze in a quick workout session early in the morning? No problem. Prefer working out in the quiet daytime? Go for it. An evening gym user? You can start planning your next evening workout session at the People’s Gym now.

We let nothing get in the way of your fitness programme.

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All the Equipment an Experienced Gym User Could Need

As an experienced gym user, you’ll be raring to work out as soon as you arrive at our expert gym. We’ve taken the time to kit out our fitness centres with the best quality exercise equipment in large enough numbers that you can reach your targets as quickly as possible.

Xercise4Less Gyms provide their veteran gym users with: 

  • Double the fitness floor space of most local gyms
  • Private and self-contained Female Only gym zones for lady members
  • Over 400 pieces of gym equipment for experienced gym users
  • Free weights ranging from 2kg to 75kg
  • Olympic lifting platforms and squat racks for weightlifters
  • Great selection of plate loaded and cable machines for strength training
  • Expert personal trainers super motivated to deliver real results
  • Wide range of resistance machines
  • Dedicated cardio training area
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone
  • 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

Your workout experience won’t be interrupted by a lack of equipment and you won’t have to stand around waiting for weights to free up. Hit your fitness goals without losing your workout momentum thanks to the quantity and variety of exercise equipment that our gyms possess. You get all the fitness gear a gym veteran like you deserves from 15 adjustable benches to 10 Olympic bars and from the 350sqm free weights floor to the 16ft boxing ring. You can check out our full list of top class fitness equipment for each Xercise4Less gym here.

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An Expert Xercise4Less Community to Support Your Fitness Journey

Join the People’s Gym and not only will you get supportive and expert personal training staff, you’ll get a knowledgeable exercise community. Our gyms are full of motivated gym members, some as experienced a gym user as you are and all happy to help you toward a higher level of fitness. Create your own support network and find a workout partner just as committed to transforming their body as you are. You won’t be alone as you improve your fitness, there’s always someone willing to support you in the Xercise4Less gym community.

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Find the Best Workout Value with Xercise4Less Gyms

No matter how experienced a gym user you are, what your fitness costs you is always important. And at Xercise4Less Gyms you’ll get into shape at a price that will keep your fitness journey moving forward. You can choose the membership option that suits your needs best from the following:

  • Off Peak Membership with prices from only £9.99 per month
  • 12 Month Contract Membership starting from just £14.99 per month
  • Flexible Monthly Membership from only £16.99 per month (30 Day rolling gym membership with no contract)

All of our membership options have no joining fee.

If you’re still not sure whether Xercise4Less Gyms fits your fitness bill, take us for a test drive with the Unlimited 5 Day Free Gym Pass. You get to try full membership for five days with absolutely no restrictions. You can even take in as many group exercise classes as you want. Fill in a simple online form here and we’ll send you your pass as soon as possible.

We’re fully confident that even the most experienced gym will love their workout experience so much you won’t be able to resist joining the Xercise4Less community.

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Join Xercise4Less Gyms Today for the Best Workout Experience

As a dedicated gym user, you want the best. The best equipment, the best personal trainers, the best exercise. You can look forward to the very best workout when you sign up to an Xercise4Less Gyms membership. Experienced gym users love working out in our gyms as they see real results in the shortest possible time frame. Our avid gym goers are inspired by the professionalism and dedication of our fitness staff and the focused workout experience of an Xercise4Less gym.

Whether you’re an experienced gym user, just ready to join a gym, new to gyms or a casual gym goer join Xercise4Less Gyms today and make the best decision of your fitness journey.

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One Pint Workout for Go Sober October from Xercise4Less Gyms

The Xercise4Less Gyms One Pint Workout with Sam Turpin

As part of your monthly gym membership, Xercise4Less are always looking for new ways to help our exercise community. For Go Sober October we asked Sam Turpin, our fab Health and Fitness Executive to provide a beer-burning workout routine just for you. His One Pint Workout will work off the calories a typical pint of beer contains almost as quickly as you can down a pint.

(One Pint Workout Vid)

Ready for ten minutes of alcohol sweats?

Throw Your Weight Behind Go Sober October

Before you start burning off those excess alcoholic calories, however, just consider how calorific alcohol can be. Alcohol actually contains almost the same calories as pure fat, at about seven calories per gram. Pints of lager can contain up to 180 calories or a slice of pizza while stouts and ales are equivalent to devouring a bagel at 250 calories per pint. Prefer cider? A sugared doughnut has just as many calories!

Wine or spirit drinkers can’t be complacent about their alcohol calories either. A medium-sized glass of wine will set you back 159 calories while a single gin and tonic comes in at around 110 calories.

Looking forward to that One Pint Workout now, aren’t you?

You might be under the influence…impression that it’ll be easy to shift any excess beer weight, but this One Pint exercise programme will have you panting for a drink by the end of it! As Sam explains it the One Pint Workout works as follows:

There are 3 circuits.

Spend 30 seconds on each exercise and take 30 seconds rest between circuits.

That’s ten minutes for the alcohol calories to start pouring out of you.

High Knees (Up)

Kick off the One Pint Workout with a High Knees exercise to improve your lower body power and flexibility.

Stand with your feet hip-width apart. Drive your right knee towards your chest and quickly back on the ground. Immediately drive your left knee towards your chest. Alternate knees as quickly as you can for 30 seconds.

Raise the Bar with Squat Jumps

Squat Jumps will literally pull those pints out of you as you involve your whole core and lower body in this workout.

Stand tall with feet hip-width apart. Push your bum back and lower yourself until your thighs are parallel to the floor. Then jump as high as you can. Allow your knees to bend 45 degrees when you land before dropping back down into a squat to jump again.

No Half Measures with Toe Dips

Our One Pint Workout continues with Toe Dips to isolate your abs and work your hip flexors without overloading them.

Lie on your back. Alternate driving your knees up toward your chest while not letting your toes touch the floor between reps. Keep your ribcage from arching or your lower back flattening out.

Beat the Beer Blues with Bicycle Crunches

Target improved abs with some calorie-destroying Bicycle Crunches.

Lie flat on the floor. Put your hands behind your head. Bring your knees in towards your chest and lift your shoulder blades off the ground. Straighten your right leg out to a 45-degree angle while turning your upper body to the left and bringing your right elbow towards your left knee. Switch sides and do the same motion to complete one bicycle crunch.

Walking Lunges are Pint Sized Perfection

Walking Lunges target your glutes, hips and hamstrings and work off some of that beery weight.

Stand with your feet hip distance apart. Take a large step forward with the right foot and lower your body toward the floor. Push off your left foot so the left knee lifts up and you land with left foot in front in the same bent knee position. Now push off the right foot to lift the right knee and land with the right foot in front. Walk your lunge forward as far as you can go.

Expel Calories with One Pint Burpees

Finally, the last alcohol-burning exercise in our One Pint Workout session, burpees. Test your balance and co-ordination while working most of your major muscle groups.

Drop into a squat with your hands on the ground just in front of your feet. Kick your feet behind you, keeping your arms extended for a raised plank position. Jump your feet back towards your hands. Then leap into the air with your arms straight above you.

Last Call for Improved Health and Wellbeing

Feeling a lot more sober after our One Pint Workout? Don’t miss out either on our tips for preparing for Go Sober October here. Sam Turpin is just one of the many expert fitness staff you can expect to work with when you join Xercise4Less Gyms. Sign up to one of our flexible gym memberships and enjoy great value exercise benefits from friendly personal trainers to inclusive fitness classes. This October Go Sober and join the real community of Xercise4Less Gyms!

Trick or Treat Halloween Workout

A Killer Trick or Treat Halloween Workout

Workout your inner skeleton this October 31st with our murderous Trick or Treat Halloween Workout. This Xercise4Less fitness guide will target and tone your arms, core, back and glutes without slashing you completely to shreds. Consign your Halloween sweets to a bubbling cauldron during this 15 minute workout as you blow away the cobwebs and put the frighteners on fat.

Caution. This workout may involve the use of a broomstick. It is Halloween after all!

1: Call On this Ghostbusters Halloween Exercise

For this Xercise4Less workout make sure you perform each Halloween-inspired exercise for one minute. For the Ghostbuster, that’s 30 seconds per leg. Rest for 30 seconds and repeat the scary workout for three rounds.

The Halloween Ghostbuster or lateral lunge will completely terrify your glutes, abductors, adductors and quads into submission. Start with your feet shoulder-width apart and your toes pointed straight forward. Step out with your right foot as wide as possible. Engage through the right heel as you drop your hips down and back. Keep your left leg straight while stretching the groin on the left leg and maintaining both soles on the ground and toes pointed straight. Punch your right heel into the floor to push yourself back to the full standing start position. That’s one rep. You may be white as a sheet by the time you’re finished this Xercise4Less gym workout!

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2: Dancing Skeleton

Ward off the evil chocolate spirits with a Xercise4Less Dancing Skeleton workout. This standing crunch will work your obliques while improving your balance and stability. Stand with your feet shoulders-width apart, toes facing forward, and your hands on your hips. Engage your abs as you tilt your pelvis forward as if you’re trying to bring your hips up to your chest. Then, tilt your pelvis backward to stick out your butt as you bring your shoulders back and chest forward. Return to starting position for one rep. A wickedly tough workout exercise.

 3: Shortcut Your Road to Fitness with a Halloween Slasher

This fitness workout would make a fabulous scary movie, but the Halloween Slasher really takes it up to a whole new level of fear.

Stand with your feet hip-width apart holding a dumbbell in left hand. Extend your left arm overhead, aligning your wrist above the shoulder. Step back with the left foot while simultaneously lowering your left arm. Bend both knees, performing a reverse lunge while lowering the dumbbell towards the ground. Reverse the movement, stepping your left foot back to return to the starting position. A fat-scything workout exercise from Xercise4Less gyms for your fitness demons.

4: The Spook-tacularly Helpful Monster Walk

A spine-tingling workout for your abductors, the Monster Walk or Band Walk uses a band to get your muscles working scarily hard.

Place a band around both ankles and another around both knees. There should be enough tension that the bands are tight when your feet are shoulder width apart. Begin by taking short steps forward alternating your left and right foot. After several steps, do just the opposite and walk backward to where you started. You may feel fiendishly tired after this Halloween workout.

5: Fitness Toil and Trouble with the Grave Riser

We weren’t joking about the broomstick. So, grab a broomstick in your local Xercise4Less gym for the Grave Riser workout. No, really.

Start by lying flat on your back with your hands on both ends of the broomstick in front of you and your feet flexed. As you slowly raise your upper body off the ground, keep your legs straight and pinned to the floor. Make sure you tuck your chin to your chest as you come up. That’s one Grave Riser rep.

Fitness Fanatics Welcome Every Day

We are frighteningly fanatical about fitness at Xercise4Less Gyms and not just at Halloween. But we welcome everyone no matter your level of fitness, weight or gym experience. So, if you’re not already enjoying our not-so-scary gym membership, why not join our freakily fun exercise community today!

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