5 Ways to Burn Body Fat at Home

HiiT Workout at Home
HiiT Workout at Home

Smash your 2020 Fitness Goals

If you set yourself a challenge to reduce your body fat and to become leaner in 2020, we want to help you keep working towards that goal. Body fat can sometimes be stubborn and really mess up your body confidence but by altering your diet and training, you’ll soon be burning excess body fat and feeling healthier and happier.

Keep reading to read our advice all about how you can burn body fat at home until you’re back in the gym using our wide range of quality equipment and facilities.

Mix Up Your Diet and Training

There may be lots of different factors that contribute towards your fat gain, but the main two tend to be diet and lifestyle. Once you’ve mastered some, or all, of these changes, you’ll really boost your fitness and smash your goals:

  • Clean Your Diet – Nutrition is essential to help you live a healthier and happier life. By eating healthier foods, you’ll notice that your body shreds weight and body fat a lot quicker. This doesn’t mean that you need to live on salads and follow fad diets but you should try to limit junk food and takeaways and increase the amount of fresh and protein-rich foods that you’re eating.

  • Try HiiT Training – HiiT stands for High Intensity Interval Training and it’s tough but very rewarding. HiiT workouts involve working for 40-60 second intervals followed by a 10-20 second rest. This low rest time keeps your heart rate high which means that you’re burning calories and body fat at a quicker rate, especially with exercises like burpees, mountain climbers and jumping jacks. As HiiT workouts are short, they prevent you from getting bored and keep exercise fun!

  • Do More Cardio – To help reduce the amount of body fat that you have in your body, you need to do regular cardio training. It doesn’t matter if you’re not a strong runner or swimmer; you can go for long walks or climb the stairs in your house for 15-20 minutes a day instead. However, the more intense cardiovascular training that you do, the more of an impact it will have on your fat burning results.
Barbell Weighted Plates

Weights Are Your Friend!

People sometimes tend to shy away from free weights equipment such as dumbbells, barbells and kettlebells when it comes to weight loss and fat burn but using them will help you see amazing results.

  • Low Weights, High Reps – To use weights purely for weight loss and fat burn, drop the to a low weight and perform a higher number of reps. For example, instead of a heavy kettlebell that will help with muscle growth, instead use a lighter one and aim to complete 20-30 kettlebell swings or barbell squats. This type of training when performed regularly will help you achieve your desired results.

  • Perform Compound Exercises – Compound exercises are ones that use multiple muscles/muscle groups at one time. This of course requires more energy and work from your body which means that your body is burning more calories and body fat. Some examples of compound exercises are deadlifts, squats, pull ups and bench press. If you’re new to this type of training, ease yourself into it and always ensure that your form is correct to prevent any injury.

Exercise at Home with Xercise4Less Gyms

Whilst you might be missing your favourite piece of equipment from your Xercise4Less gym, use this time to try new things and mix up your typical training routine. There are lots of different types of training that can help you burn body fat and whilst you’re at home.

We’ve put together a wide range of @Home Workouts that you can complete in the comfort of your own home/garden. There is something for everyone – any ability, any fitness goal, any age – so whilst our gyms are temporarily closed, give one of them a try and see how it goes. You might just fall in love with a type of training that you never tried before.

We’re also offering our members exclusive access to a number of Live Stream and On-Demand group exercises classes with everything from Zumba and Les Mills Body Combat to PiYo, Yoga and Children’s Taekwondo. Come and join our expert personal trainers today as they take you through our classes exactly as you’d do them in the gym.

Using Exercise to Aid Coronavirus Recovery

Using Exercise to Aid Coronavirus Recovery
Using Exercise to Aid Coronavirus Recovery

The Power of Exercise

For some people, before Coronavirus landed in the UK, a regular gym and exercise routine was normal. It wasn’t until our gyms closed and that we adjusted to our ‘new normal’ that we realised how much we missed it. According to ukactive Board member, Professor Greg Whyte OBE, all of us may now need to develop a regular gym routine in our lives once Covid-19 has passed.

He said: “Exercise cannot only reduce infection, it can dampen the deleterious response to infection and play an integral role in the rehabilitation of people recovering from the virus. This makes exercise an essential requirement of our daily lives, and health and fitness providers an essential public service.”

It’s never too late to make that all-important decision to focus on your fitness and your health. By having a better relationship with exercise, you will start to reap the many benefits including a stronger immune system, feeling healthier and happier and most importantly, having a higher chance of fighting off infections. 

Man Doing Plank in Gym

Exercise: The Wonder Drug

Professor Greg Whyte OBE also had lots of other insightful and thought-provoking things to share about exercise and Covid-19…

“‘Exercise is the wonder drug’ – I could not agree more with this statement, and was proud to see it in a letter ukactive Chair Baroness Tanni Grey-Thompson sent to the Prime Minister last week. In my years studying sport, exercise, and medical rehabilitation, it is a drug we have never fully appreciated or harnessed as a nation. With the shadow Covid-19 casts over our society, that must now change.

It is a vital service for two key reasons. Firstly, as many will know and have tragically experienced, this is an aggressive virus, which attacks multiple body systems simultaneously, leaving sufferers significantly debilitated. As a result, rehabilitation from infection can be a long, complicated, and arduous journey.

As in many other forms of recovery, this will require a combination of acute in-hospital rehabilitation, outpatient support, and community provision.

I have no doubt that people seeking support to aid recovery from Covid-19 will need to depend on community-based rehabilitation services. An absence of such services will likely lead to a demand for hospital-based support which could overwhelm an already stretched NHS.

This makes the health and fitness sector essential to Covid-19 recovery. We have already seen this sector work closely with the NHS and wider health agencies, partnering to develop programmes for a variety of diseased states including: cardiac; pulmonary; and cancer rehabilitation.

Secondly, the health and fitness sector is essential to Covid-19 prevention. We know from academic research undertaken by New York University (NYU) – the largest study of its type to date – that the biggest risk factor leading to hospitalisation (after age) is obesity (the risk with type 2 diabetes is explained here).

Furthermore, the importance of immune and metabolic health in reducing risk is becoming increasingly clear, pointing towards the central role of physical activity, alongside other lifestyle modifications, in reducing infection and severity.

This means the 7,000 facilities and 400,000-strong workforce that make up the health and fitness sector in the UK must be fully equipped and supported to play a crucial preventive role against this virus, and a rehabilitative role in the treatment of those infected.”

Bodybuilding - woman lifting

Improve Your Physical Activity, Improve Your Health

Throughout the Coronavirus pandemic, we have been advised by the Government to stay safe, stay at home and have been permitted to do some forms of outdoor exercise. At Xercise4Less, we have also encouraged our communities to do this as staying as active with new types of exercise including home workouts and exercise classes are great for your mental wellbeing and physical health.

ukactive Board member, Professor Greg Whyte OBE, agrees but now wants us to be able to push this slightly further: “The Government is right to reinforce the importance of exercise during this crisis, but we now need to see real action to harness its value in both prevention and rehabilitation. Our health and fitness providers are an essential public service, providing immeasurable support to our NHS at a time when it’s needed most.”

High Intensity vs. Low Intensity Training

Girl Using Battleropes
Girl Using Battleropes

Working Towards Your Fitness Goals

Whatever your personal fitness goals, it’s important to remain focused on them despite having to make some changes to your training routine at the moment. By maintaining a regular exercise routine, you’ll continue working towards your goals and also be making a really positive impact on your general health and wellbeing.

Everyone’s body is different. Everyone’s goals are different. We can’t all follow the same exercise routine; instead, use this time to try different training methods and exercise routines to see which helps you and what works best for you. Will it be high intensity or low intensity or a mixture of the two?

What is High Intensity Training?

High intensity training is the type of exercise that includes performing high energy movements and giving each movement your full energy. High intensity training includes working for certain periods of time with minimal rest which allows you to keep your heart rate consistently high. A great example of high intensity training is HIIT. HIIT workouts tend to include working for 40 seconds followed by a 15/20 second rest. In those 40 seconds to rest, you can perform exercises such as high knees, burpees, jumping jacks, skipping or sprints and give your maximum energy throughout.

High intensity training is suited to those who are working towards weight loss and want to reduce their body fat. You may not be wanting to lose weight but if you’re aiming to get fitter, high intensity training will push your fitness levels higher as you work harder and harder throughout the workout. High intensity training encourages faster results whether you’re working on weight loss, muscle gain or general fitness training.

High intensity training is tough but you can take it at your own pace. Within that 40 seconds of work time, fit in as many reps as you can; it doesn’t matter if that’s 5 or 25, the more that you follow this type of training, the more that you’ll be able to push yourself in the future.

HIIT Box Jumps

What is Low Intensity Training?

Low intensity training is a type of exercise that allows you to keep your heart rate steady as you’re maintaining a steady pace throughout. Low intensity training tends to include exercising for long periods of time i.e. 40-60 minutes of continuous exercise. Good examples of low intensity training at cycling, swimming, jogging, yoga, stretching and walking. All of these keep your body working for a continuous time and help you move closer to your fitness goals.

Some of the benefits of low intensity training include weight loss and fat burning. People tend to think of high intensity when it comes to losing weight but low intensity training is just as effective but it just means exercising over a longer period of time. For example, walking for 60 minutes could burn a similar amount of calories as a 20 minute HIIT workout so you should decide which works best for you.

Low intensity training is a great warm up for your gym session as it gets all of your key muscle groups working and boosts your heart rate. If you’re having a rest day, low intensity workouts such as Yoga, Tai-Chi and stretching are great for allowing your body to still make positive progress without putting too much strain on your body.

Tailor Your Workouts to You

Different ways of training are suitable for different people. No two bodies are the same and that’s why you need to find what works best for you. Trial a few different workouts and training styles to see what works best for you and what allows you to make positive progress on your fitness journey.

Whether you like to workout out for 20 minutes a day of an hour 1-2 times a week, low intensity might be suited to you or high intensity might be exactly what you’re looking for. You don’t know until you try so give them a go and see what helps you best.

Stay Active at Home to Boost Your Fitness

Continue to exercise at home whilst our gyms are closed whether you do something low or high intensity. We understand how important fitness is our community and that’s why we’ve created a wide range of @Home Workouts for different fitness abilities and fitness goals so that everyone can focus on their physical and mental health by staying active.

There is something for all abilities, interests and goals so log in via our website or X4L app today.

Boosting Your Weight Loss Results at Home

Weight Loss at Home
Weight Loss at Home

Working Towards Your Weight Loss

Were you using our gyms to help you with your weight loss? We understand that a lot of members benefit from our wide range of equipment and facilities to reach their weight loss goals but in the meantime, you can do this from home.

Remember why you started at the gym and remain focused on your goals so that you’re able to keep pushing yourself even on your challenging days to achieve your desired results. You may have a bit of extra time on your hands now that you’re at home; use this to your advantage and really focus on your weight loss and get the results you’ve always wanted.

Man Doing Plank in Gym

Burning More Calories Than You Consume

There is no secret method to weight loss. The simplest way to see it is that you need to burn more calories than you consume. This doesn’t mean that you need to restrict yourself from eating the food you like or sweet treats but you do need to eat these in moderation if you’re serious about your weight loss results.

If you’re eating slightly more when you’re at home, don’t worry about it. To make sure that you’re losing weight and in a calorie deficit, you just need to try move more to burn extra calories. This might mean doing a home workout during the day and then walking, running or cycling for an hour on an evening. By setting yourself daily targets, you’ll be able to reach your weight loss goals sooner than you think. For example, aim to walk 10,000 steps every day or do a HIIT or fat burning home workout every day. When you combine these with a healthy and balanced diet, you’ll receive the results you want.

In the absence of gym equipment, use what you can at home to keep you going. We’re all missing the gym and the wide range of facilities available to use but they’ll still be there when we reopen so in the meantime, get creative at home and follow a similar workout routine to help with weight loss.

Group Exercise Class

Try Different Types of Exercises to Lose Weight

There isn’t one set type of exercise that will help you to lose weight but there are lots of different things that you can do to move your body more that will help you burn excess calories and body fat. By changing up your exercise routine regularly it’ll keep you engaged and prevent you from getting bored. Once you get bored, you’re more likely to give in so try different things in your spare time and see what type of exercise is best suited to you and your body.

Your first type of exercise you could try is cardio. Cardio in our gyms means treadmills, exercise bikes, stair climbers and rowing machines but at home it’s slightly different. Mimic all of the movements you do at the gym in your house; for example, running outside, sprinting up and down your stairs and cycling outdoors. Cardiovascular exercise is proven to burn a large amount of calories which will making it slightly easier for you to burn excess calories and body fat.

HIIT is also a short yet effective weight loss exercise as it raises your heart rate and helps you burn calories fast. Don’t forget about weight training too. When you’re training with weighted equipment, you burn calories fast during but also after your workout which make it even more effective for weight loss.

Regular Exercise at Home Boosts Weight Loss

Try not to postpone your weight loss goals whilst you’re at home. You may be frustrated with the current situation but there are still things that you can do to make progress in terms of weight loss. On your lower days, remind yourself that all of our equipment, facilities and group exercise classes will be waiting for you once we reopen.

Whilst you might be missing your local Xercise4Less gym, use this time to try new things and mix up your typical training routine. Weight loss can be achieved with a variety of exercise types so give them a try and see what you end up falling in love with.

We’ve put together a wide range of @Home Workouts that you can complete in the comfort of your own home/garden. There is something for everyone – any ability, any fitness goal, any age – so whilst our gyms are temporarily closed, give one of them a try and see how it goes.

Staying Fit and Active During Lockdown

Woman Outside Running
Woman Outside Running

Regular Exercises Boosts Physical and Mental Health

Whilst you’re at home, it’s likely that you’ll experience periods of low mood and low motivation due to the current situation but try to push through that where you can. At Xercise4Less Gyms, we want to try help you do that by reminding you that exercise is a great thing that helps not only improve your physical fitness but boosts your mood and has a really positive effect on your mental health too.

You may usually follow a gym routine that includes attending your Xercise4Less gym one a week or maybe every day of the week and even though you’re unable to follow your usual gym routine, there are lots of ways you can exercise at home. Try to establish a regular exercise routine where you can as the benefits will make it all worth it.

Man doing Home Workout with Weights

Short and Regular Exercise is Key

Despite our gyms being closed and you being unable to follow your regular gym routine, there are a number of ways that you can keep exercising in the comfort of your own home or garden. It might not be the same but it’s a refreshing change to keep your mind and body occupied until we can reopen again.

We’re all recommended to exercise for at least 20 minutes a day. This is more than enough to stimulate our bodies and minds and leave us feeling energised. We always say that there is no such thing as a bad workout as whatever you choose to do always makes you feel better afterwards. If you can’t commit to a full hour session every day, that’s not a problem. Instead, do something for just 20 minutes a day that raises your heart rate, gets your muscles working and releases those all important endorphins around your body.

There is a wide range of exercising that you can do in just 20 minutes. Staying active is really important as it can help you stay on track with your progress already made so far this year, it will have a positive impact on your mental health too and it gives you something to do. Lockdown isn’t always easy so on your quieter days, try to fit in a short workout and you’ll soon notice how good it’ll make you feel.

Mix Up Your Workouts and Keep it Fun

Are you struggling for a bit of motivation for your home workouts? Maybe you’re used to your typical gym routine and can’t follow that whilst at home. Whatever your current situation, we have a few ideas of things that you can do whilst our gyms are temporarily closed to keep fit and active.

You could follow a HIIT workout at home. High intensity interval training is great for weight loss and requires no equipment. HIIT workouts tend to be short meaning that you exercise for only 15-20 minutes and still make significant progress towards your fitness goals. Go for a fast walk or run. The Government has allowed one form of outdoor exercise a day so make the most of that because it’s bound to make you feel better afterwards. Even something as simple as dancing is a great way to stay active and fit at home. Stick on your favourite music and dance around your house or garden to raise your heart rate and burn calories!

Use your free time to try something new. Remember those New Year’s Resolutions? Now is the perfect time to put them into action. Try Yoga for the first time or improve your flexibility and mobility with some stretches. This sort of activity is great for your physical and mental health and will allow you to keep making significant progress whilst our gyms are temporarily closed. Also, once our gyms do reopen, you’ll be able to jump straight back into your old gym routine because you have been staying active.

Workout at Home to Smash Your Goals

Do you remember why you joined one of our gyms in the first place? Whether that was to help you lose weight, build up strength and muscle, tone and condition or just to have a positive impact on your mental health, you can still do exactly that at home until our doors open again.

You’re not going to cancel out any of that hard work if you continue to exercise at home whether it’s low or high intensity. We understand how important your fitness journey is to members of our fitness community and that’s why we’ve created a wide range of @Home Workouts for different fitness abilities and fitness goals so that everyone can focus on their physical and mental health by staying active.

The Best Bodyweight Exercises for Weight Loss

Woman Skipping in Gym
Woman Skipping in Gym

Burn Calories and Body Fat With Bodyweight Exercises

There are lots of different ways that you can lose weight and work on weight loss fitness goals with exercise. One of the ways to do that is with bodyweight exercises. These are a really effective way of working out and they can help you to build up your heart rate when performed quickly which results in your body burning more calories and body fat.

Trying to lose weight whilst our gyms are closed? Stick with us and we’ll show you how to smash your weight loss goals at the home until you can get back to your gym routine. For the best possible weight loss results, it’s important to get your diet clean and suited to your lifestyle choices. When combining the two of these, you’ll be able to drop your weight much faster.

group hiit fitness workout xmas dinner blog

The Ultimate Weight Loss Routine

When it comes to bodyweight exercises and weight loss, there is only really one result – high intensity training. A firm favourite workout style of ours is HiiT; high intensity interval training. For those of you who aren’t familiar with this type of training, it includes working out for short periods of time but giving your full energy and maximum potential in each exercise interval. Combining this with minimal rest periods allows you to keep your heart rate high, improve your cardiovascular fitness and ultimately burn a high amount of calories.

If you’re trying to lose weight at the moment, follow HIIT workouts at home. The only piece of ‘equipment’ that you’ll need is yourself so find yourself a dedicated exercise space either in the house or in the garden and start working out.

Exercises that include maximum movement are the ones that will help you burn calories fast. This is movements such as jumping lunges, squat jumps, jumping jacks, high knees and tuck jumps. Depending on your fitness abilities, you may find some high energy bodyweight exercises difficult but always push yourself to do what you can. If you’re unable to perform squat jumps, opt for a static squat instead but increase the speed of your reps to push yourself closer to your weight loss goals. This should help you build up the ability and confidence to perform a full squat jump in later days, weeks or months.

Full Body Bodyweight Exercises

The great things about bodyweight exercise is that it provides no barriers to your workout. You’re able to work every muscle and every body part as you wish. Whatever your problem area or the muscle group that you’re trying to target, there is a bodyweight exercise that will help you in that specific area. Another positive to bodyweight exercises is that they’re something everyone can try. Gym beginners might not be familiar with free weights or certain machines in the gym, but you don’t have to worry about that. Whether you’ve never stepped into a gym before or attend X4L 7 days a week, bodyweight exercises can be really beneficial to you and your fitness goals.

Is your upper body a problem area for you? Tricep dips are a great bodyweight exercise that help to tone your upper arms and the faster that you perform this exercise, the more calories your body will burn. Press ups are another great exercise and exercises such as mountain climbers, sprints and burpees are perfect for working your full body at one time. Similarly, if you’re looking to tone your legs, try some jumping lunges. With each jump you’ll fire up your quads and glutes whilst pushing your body into a fat burning state.

The more energy that you put into your bodyweight exercises and workouts, the better your weight loss results will be. You simply burn more calories when your heart rate is higher. So, don’t worry about any equipment for the time being, focus on building strong foundations with regular bodyweight movements instead and reap the many benefits. Once you’ve done this, you can explore the wide range of equipment and facilities we have in our gyms across the UK with confidence and ease.

Keep Smashing Your Fitness Goals at Home

At Xercise4Less Gyms, we understand how important your fitness goals are to you and we respect our varied fitness community. We’ve put together a wide range of @Home Workouts suited to all fitness abilities and people with weight loss goals, strength building goals and much more.

If you’re without equipment at the moment, don’t worry, we’ve put together a number of workouts that you can follow such as HIIT 1, HIIT Lower Body, HIIT Upper Circuit and more. All of these require only your bodyweight and will help you smash your weight loss goals whilst we’re temporarily closed.

Using Your Bodyweight to Boost Your Fitness

Man Doing Plank in Gym
Man Doing Plank in Gym

Equipment Free Workouts with Your Bodyweight

Whilst our gyms are closed, we’re encouraging our members to continue working on their fitness and to keep pushing themselves to achieve amazing things just as they were before we closed our gyms. You might have limited amount of equipment or have none at all but that’s not a problem. There are plenty of ways that you can use just your bodyweight to exercise in the comfort of your own home or your garden and still make positive steps on your fitness journey.

Girl Doing Home Workout on Sofa

Useful Bodyweight Exercise to Try at Home

The possibilities with bodyweight exercises is endless. They’re also very simple exercises that everyone can perform no matter their fitness ability and strength. Bodyweight exercises require nothing expect yourself. No need for anything else. If you’re new to exercise or a gym veteran, bodyweight exercises can be really useful to include in your daily exercise routine at home or at the gym. Once our gyms reopen, keep performing these type of exercises as they’ll help with day-to-day tasks and your general health.

Some of the best bodyweight exercises for your lower body are squats, lunges, glute bridges, donkey kicks and jumping squats. These all push your muscles to work harder in your lower body and increase strength and mobility. If you’d like to work on your upper body, you’ll want to do exercises such a press ups, back raises, tricep dips and pull ups. All of these can be performed using just your bodyweight and have an amazing impact on your strength, muscle definition and general fitness. To really work your core and tone your stomach, bodyweight abs exercises are really effective. This means exercises such as sit ups, crunches, shoulder taps and scissor kicks.

Once you’ve got the basic moves mastered, this is when you can push yourself slightly out of your comfort zone and use weights and other machines and equipment to help you smash your goals and make positive growth on your fitness journey.

Neglecting Bodyweight is Neglecting Your Goals

Sometimes people think to get bigger and stronger you have to be using weights. Of course, weights are important in regards to this and are the catalyst for muscle growth and muscle definition but this will be difficult to do without having a strong base.

If you’re lifting heavy, perform bodyweight exercises to help you warm up and ease your muscles into the workout. If you’re new to the gyms and exercises, bodyweight exercises help to build up a strong foundation. For example, to work on your upper body strength, start with bodyweight press ups either laid flat or on your knees. Once you’ve built up enough confidence and strength to complete multiple sets of these quite easily, you can then move onto much more challenging exercises such as a bench press or chest fly.

You can make amazing progress just by using your bodyweight so try not to neglect these type of exercises and movements. Sometimes people think by doing bodyweight exercise that they’re not making progress when in fact, you’re making amazing progress and building strong foundations across your body to help you with running, weight training, group exercises class or general daily tasks.

Exercise at Home to Suit You and Your Goals

Whilst you might be missing your favourite piece of equipment from your Xercise4Less gym, use this time to try new things and mix up your typical training routine. If you usually rush over to the squat rack, follow a Leg Circuit in your living room of bodyweight lunges, squats and glute bridges and keep going until your muscles give in. If you’re a big fan of cardio training on the stair climbers, why not follow a HIIT workout guide packed with bodyweight moves to raise your heart rate and burn calories fast? Plus, all of our quality equipment and facilities will be waiting for you upon your return.

We’ve put together a wide range of  @Home Workouts that you can complete in the comfort of your own home/garden. There is something for everyone – any ability, any fitness goal, any age – so whilst our gyms are temporarily closed, give one of them a try and see how it goes. You might just fall in love with a type of training that you never tried before.

Whatever you’re doing at the moment, try your best to establish a positive exercises routine, stay safe, look after your mental health and we’ll see you once we reopen.

Working Out with Weights At Home

Dumbbells
Dumbbells

Using Weights to Encourage Progress at Home

We have a wide range of free weights and resistance equipment in all of our gyms which help you to increase muscle and boost your strength at Xercise4Less. Whilst our gyms are temporarily closed under Government instruction, we want to help you keep making positive progress with your fitness.

By using weighted equipment such as dumbbells, kettlebells, barbells and medicine balls, you have option to increase your muscle mass or just maintain the strength and muscle you already have. Play around with different techniques and styles of training to see which way of working works best for you.

Dumbbells at Home Equipment

Get Creative with Your Weights at Home

If you’re one of the lucky ones who has some weighted equipment at home then congratulations! We’re aware that this equipment is difficult to hold of with an increase in demand so if you haven’t got equipment such as kettlebells, dumbbells, benches and squat racks at home, that’s not a problem because there are ways to work around this.

There are some great dumbbell alternatives that you probably already have in your home that you never thought of using. You could fill up some water bottles or empty fabric softener bottles. Bags of rice and sugar are also good alternatives. For heavier weights, fill two carrier bags with an even amount of jars and tins. To recreate a kettlebell at home, fill up a rucksack with heavy household items or use a tin of paint or even a bag of protein. Barbells could be created with some filled washing baskets on either side of a stick or pole. The possibilities are endless, just get creative and see what you already have in your home space.

Get creative with your types of training too. To encourage muscle growth, use time under tension techniques. This means performing reps slowly e.g. lower your body into a squat for 3 seconds, hold it and then return upright in 3 seconds. If you struggle with the weight whilst doing it, lower the weight and if it’s too easy, increase it.

Another way to maintain muscle and possibly boost strength is to perform a high number of reps and keep pushing yourself until you have no option but to give in. This means that you’re reaching your full potential and your muscles have no option but to get stronger. Increasing the frequency of training certain muscles will help you whilst you’ve got limited equipment too. Repeat the same 3 workouts twice in a week to ensure you’re maintaining the muscle that you’ve worked hard to build.

Man doing Home Workout with Weights

Preventing Injury with Weighted Workouts

Whilst using free weights equipment at home, it’s just as important as ever to make sure that you’re exercising safely to prevent injury. Just like you would when using our gyms, before you start your workout, you need to be in a big enough exercise space so that you can move freely with little to no limitations.

If you can, try to position your workout in front of a mirror or somewhere that you’re able to see your reflection so that you can keep an eye on your form. For example, when performing weights squats your back should be straight at all times and not hunch over. If you don’t have a mirror big enough, set up your phone to record yourself and then watch it back to see if you’re making any mistakes that you can rectify next time. If you’re unsure of how to perform an exercise, complete your first couple of sets slowly until you’re comfortable with the form and can feel it working the correct muscles.

Home Workouts Will Help You on Your Fitness Journey

We understand how important your fitness journey is to you and that’s why we’ve created a wide range of @Home Workouts for different fitness abilities and fitness goals so that everyone can focus on their fitness journey at home. By signing up to our FREE 90 day online gym pass, you’ll have access to exclusive home workouts such a HIIT, Abs, Core, Buns of Steel, Shoulder Blast and many more. All existing Xercise4Less Gyms members already have access.

Stay active, stay safe and we look forward to seeing you once our gyms reopen.

Live Online Exercise Classes, Coming Soon

Live GX Classes

Live & On-Demand Online Classes, Coming Soon

We’ve got what you’ve been waiting for…

On-Demand and Live Online, GX Instructor Lead Exercise Classes!

Take part from home, across all your connected devices!

COMING SOON

Update’s by email and online gym portal with details on how you can get involved.

Best Regards,

Xercise4Less Gyms

Optimising Your Sleep: Improve Physical And Mental Health

Optimising Sleep - Feature
Optimising Sleep Blog - Main

How sleep can help boost your health and fitness

These are uncertain and difficult times for all of us, as the Covid-19 pandemic is undoubtedly causing great levels of concern. We may be required to stay in our homes for the imminent future, but that does not mean we cannot keep up with our fitness and health. Sleep is a vital component of health, and it is imperative we adapt our lifestyles during these unprecedented times to ensure we get the required amount of rest, improving our fitness and immune system through the on-going Covid-19 situation.

Finding a consistent sleeping pattern to boost your health and fitness

Whether you are able to work from home, have to look after your children or are self-isolating, there are a number of ways in which you can keep on top of your mental and physical health throughout this period of containment. It may sound simple, but even having yourself a regular sleeping pattern can be a key component of building your fitness. The NHS recommends a sleep of 8 hours is a healthy amount for our bodies to relax and reset during the night, preparing ourselves for the rigours of the following day. But how do we go about ensuring we get in our 8 hours?

Follow these 3 simple steps to optimise your sleep and fuel your fitness.

1. Exercise promotes more efficient sleep

Exercise is one of the quickest wins we can have to get a better night’s sleep. Getting into a regular pattern of exercise can really pay dividends not only for your fitness, mental health and confidence, but it can also enable your body to relax on a night, ensuring you get the required amount of sleep to wake up healthier and in better condition.

Whether you have home gym equipment, the space to store home gym equipment or you are relying on core exercises you can still benefit hugely from training either in the morning or before you go to bed – there is no right or wrong time of day to workout. Exercise supports your ‘body clock’, allowing your body to understand the time of day and the situation better. This will allow your body to realise that it is night time, therefore getting ready to shut down and giving you a better chance of optimising your sleep.

The main objective is to get your hear rate going, improving circulation and blood flow for a healthier body and a healthier you. Having a good sleeping pattern will certainly benefit your fitness.

Optimising Sleep Blog - Home Exercise

2. Pay more attention to what you eat and drink

This may sound like a bit of a given, but it is vitally important nonetheless. As we are embarking on an unusual circumstance of being indoors, away from society and away from our daily routines for a while, nutrition will become a key component to your fitness and sleeping pattern. Lets be honest, we all have a craving for ‘comfort food’ every now and then, and being at home for the majority of the day is a temptation we can all do without.

Instead of going into your cupboard for your favourite packet of crisps, or biscuit, make sure you are training yourself to think about what you are putting into your body. Replenishing yourself with the right fuel is vital for preparing your body for a healthy sleep. Try to avoid heavy or large meals within a couple of hours of when you would usually go to bed. So, if your bedtime is usually at 10pm, you shouldn’t be having a big meal after 8pm, for example.

If you like a hot drink before going to bed, why not substitute your tea of coffee for a Chamomile tea? This helps to boost your immune system, reduce anxiety and depression and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality. Fruit and vegetables of course are always encouraged, but the main threat to your sleep would be putting caffeine, sugar and carbohydrates into your body relatively close to when you would like to sleep.

Optimise Sleep Blog - Healthy Food

3. Relax your mind

  • A good sleep can be achieved by keeping your mind relaxed in the evening, especially if you have had a busy day working from home or looking after the kids. Having a warm bath will help your body and mind prepare for sleep, or even participating in light exercises such as yoga can relax your body and mind for sleep.

 

  • Put your mobile phone on ‘do not disturb’ or stop scrolling through your social media accounts once you are in bed. This will keep your mind occupied and distracted, hindering the sleep hormone ‘melatonin’ from being released. Reading a book, however, can help, but it is better to read on your sofa or chair rather than in bed. Keep your bedroom for sleeping in.

 

  • If you have to do a few hours of work on an evening, like catch up on emails or update a spread sheet, then try to give yourself at least an hour of relaxation before going to bed. This will help your mind switch off from work and forget the issues of the day, allowing you to focus on sleeping.
Optimising Sleep Blog - Do not disturb

Join our fun and inclusive fitness community

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

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

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