HIIT Workout Programmes

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HIIT is a Smash with Xercise4Less Gym Members

Wherever you are on your fitness journey, whether you’ve just joined a gym or are a regular gym user, you’ve probably heard the term HIIT. If you’re not sure what it means or how it can supercharge your Xercise4Less Gyms fitness programme read on for all the heart pumping information that you’ll ever need!

HIIT or high intensity interval training is both really popular and endlessly adaptable. That’s why as part of our selection of heart-raising inclusive group exercise classes we always include a HIIT variation like Core4FiiT or Pump4FiiT.

With HIIT sessions you work hard for short intensive bursts and recover in short rest periods. That means a more efficient use of your exercise time. So, if you’ve ever used the excuse of not having enough time to get to the gym, HIIT burns that excuse to cinders! As a bonus, the intense nature of a HIIT session boosts your metabolism and toasts fat. In addition, a HIIT workout can be adjusted to fit the needs of everyone from a gym newbie to a fitness fanatic. HIIT works just as long as you’re giving it all the energy you have.

You’ll Be Hitting the Hay after a HIIT Session

You’ll really have to work up a sweat to come up with a new excuse not to hit your local Xercise4Less Gyms for a HIIT session but why are they so effective?

The sheer intensity of HIIT helps you burn more calories during a workout than traditional steady state endurance like running on a treadmill. HIIT workouts also burn about 6-15% more calories than normal cardio training for up to 2 hours after your HIIT session and push your metabolism to a higher rate for up to 48-72 hours later. This type of intense training can also improve cardiac function, increase endurance levels and reduce insulin resistance. 

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Sounds pretty good, so when should you HIIT the gym?

Plan an Xercise4Less HIIT Workout Programme that Works for You

When you start including HIIT type training workouts in your Xercise4Less Gyms programme, you could begin with just one HIIT training workout per week and then add more HIIT workouts as you get fitter. We recommend that you spread out your HIIT sessions, avoid back to back sessions and don’t schedule more than 3 workouts in a week. You can though use HIIT for all sorts of exercises from bodyweight and strength sessions to gym cycling or group fitness classes.

How to Get the Most from a HIIT Session

A HIIT session is working out at a very intense level and then resting for a slower recovery period followed by another high intensity set of exercises. Typically, a HIIT workout is done in bursts of 20 seconds to 3 minutes and repeated 3 to 5 times. For the high intensity part, you need to exercise at 80% to 95% of your maximal heart rate; basically, you’d find it difficult to talk. For the recovery period you’re back down to a maximum heart rate of 40% to 50%; best described as comfortable.

You’ll be pushing yourself to the limit so make sure you take on plenty of fluids. When you start out with HIIT sessions your muscles and joints will ache, but you can also look forward to the amazing endorphins you’re experience afterwards. There’s no doubt, HITT is a great addition to any Xercise4Less gym programme.

HIIT the Ground Running with Xercise4Less Gyms

When you join Xercise4Less Gyms we want you to hit your fitness targets no matter how ambitious or real your health goals are. That’s why HIIT can be such an important part of your exercise programme. Make sure when you sign up to one of of our gym memberships that you use your inclusive one to one personal coaching session to talk through the real benefits of HIIT workouts with our Personal Trainers. We know just how energising HIIT sessions can be and we want you to suffer just as much as we do!

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Deadlifts for Strength Training and Weightlifting

Never Speak ill of the Deadlift

If you want a dead cert workout for hitting your fitness targets, look no further than deadlifts! At Xercise4Less gyms you’ll find all the weightlifting equipment you need to work out why deadlifts are a brilliant way to make you fitter and stronger while you work on a wide range of muscle groups.

The deadlift is a compound movement (uses multiple sets of muscles) and one of the best ways possible to ramp up your fitness. If you were to design a workout exercise that improved your posture, burnt loads of calories, built muscle and toned all at the same time, you’d end up with the deadlift. Some people may argue that squats are superior to deadlifts but our Personal Trainers encourage our gym members to include both in their exercise programme for maximum progress.

Deadlifts work nearly all the major muscle groups and build both the upper and lower body, mimicking real life actions like lifting and bending. Even better, deadlifts are superb for gym goers of any experience level so they’re a great investment of your exercise time. Read on to see how you can strengthen your body with deadlift sessions.

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Boost Your Strength with Deadlifts

At Xercise4Less Gyms we love to include deadlifts in your workouts whether you’re a casual gym goer or an experienced gym user. Why?

Deadlifts primarily target your glutes, but this strength training exercise also works your hamstrings, quads, your lower back and core, and even your arms and shoulders. The deadlift is the workout that really hits every bit of your body. And the benefits are huge.

Including deadlifts in your workout sessions leads to improved grip strength and increased muscle power for real world activities like carrying a heavy bag of shopping or performing any form of physical labour. They’ll also help decrease your risk of injury and back pain by developing your core strength and back muscles. That also adds stability to your posture and keeps your back straighter when you’re active. Deadlifts even have a cardio component; just try ten deadlift reps and you’ll see what we mean! Thankfully those exertions lead to increased calorie burning during and after your deadlift sessions.

Be Dead Certain When to Use Deadlifts

Deadlifts are such effective exercises but when should you do them? Work with our Personal Trainers as to where deadlifts should fit in your exercise schedule but generally you shouldn’t deadlift more than 1 or 2 times a week. After all, you’ll need to let your tired muscles recover after your deadlift workout! When you’re getting in shape at Xercise4Less Gyms deadlifts are normally included on either a back day, leg day or a pulling day.

How to Raise the Level of Your Deadlifts

While the deadlift is perhaps the safest weightlifting workout, it’s very important to understand how to deadlift correctly so you avoid injury. Start light when learning how to deadlift and always make sure you warm up thoroughly as the deadlifts involve your entire body. The deadlift is typically done with a barbell and while our Personal Trainers can help you with your form, here’s a brief guide on how to deadlift properly:

  • Walk to the barbell
  • Stand with your mid-foot under the barbell
  • Grab the barbell
  • Bend over without bending your legs
  • Bend your knees
  • Drop into position by bending your knees until your shins touch the bar
  • Lift your chest
  • Straighten your back by raising your chest
  • Pull and stand up with the weight
  • Hold the weight for a second at the top, with locked hips and knees
  • Then return the weight to the floor by moving your hips back while bending your legs
  • Rest a second at the bottom and repeat

There are several different variations of the deadlift exercise which you can use including the stiff legged, sumo, and Romanian deadlifts.

Deadlift Your Way to Fitness with Xercise4Less Gyms

When you join a gym like Xercise4Less you can look forward to working with fitness staff that are as ambitious for you to reach your fitness targets as you are. And deadlifts are an important part of any gym member’s exercise programme. Our Personal Trainers will be there to help you with deadlifting technique and to provide strength training advice where you need it. When you sign up to an Xercise4Less gym membership you join a friendly and inclusive fitness community that is there to help you achieve your fitness goals. And that should always include deadlifts!

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