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.

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.

Calorie Deficit vs. Calorie Surplus

How do you lose weight or gain weight easily?

We all train for different reasons and we all have personal fitness goals we want to achieve and at Xercise4Less Gyms, we want to help. Whether you’re new to exercise, a casual gym goer or a gym enthusiast, it’s important to know how nutrition can impact your weight.

If your biggest fitness goal is to lose weight, you need to make sure that you burn more calories than you consume every day. This is called a calorie deficit.

A calorie deficit doesn’t mean you need to spend hours in the gym – you just need to be generally more active. This could mean spending just 30 minutes exercising every day maybe doing a high intensity workout (weight training or cardio training) but also walking 10,000 steps a day and generally moving more. By keeping a track of your food intake on an app like MyFitnessPal, you’ll know exactly what you’re eating and how many calories you need to burn to make sure that you’re losing weight.

If your personal fitness goal is to gain weight, you need to be in a calorie surplus. This means that you’re eating more calories than you’re burning.

A calorie surplus doesn’t just mean eating more food and exercising less because it’s important that you maintain a regular workout routine and stay active and healthy. Whether you prefer to use weights when you’re training or stick to cardio, train in a way to suit you whilst making note of the food you’re eating.

Burning calories at Xercise4Less

Nutrition is an important part of your weight loss journey, so aim to find a good balance between your gym workouts and your diet. Establishing a gym routine alongside a healthy diet will only help you achieve goals quicker.

In Xercise4Less Gyms, we have a range of facilities to help with weight loss. Cardio zones encourage you to burn calories and transform your fitness with treadmills, rowers and steppers. Resistance machines and free weights also aid weight loss over a longer period of time. Don’t be afraid of using weights and doing strength training, it all helps to burn calories and add lean muscle.

We also run a wide range of exercise classes that will support your fitness journey. If you’re stuck for what to do in the gym or fancy something a little bit different, try a class. High intensity classes such as Zumba, Indoor Cycling and Power Pump will help you burn a high number of calories in a short period of time. You may have tried these online now so why not give them a go once we re-open too?

Group Exercise Class

Gaining weight and muscle using Xercise4Less

If your main goal is to generally gain muscle and weight, we have some great equipment at Xercise4Less Gyms that could help. Within your great value membership, you can do progressive weight training using free weights and resistance machines to support your fitness journey.

By using equipment like dumbbells, kettlebells, barbells and resistance machines such as the leg press, bench press and lat pulldown, you can build and maintain muscle. Our cardio zones can still be useful – to build your general fitness and stamina meaning that you can lift heavier weights and for longer. Generally, low intensity workouts are better suited to you and your weight gain goals though. 

Bodybuilding - woman lifting

Why join Xercise4Less Gyms?

Don’t miss out on transforming your body into the shape that you’ve always wanted. Join Xercise4Less today whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Our members find everything they need to reach their personal fitness goals from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including the famous Les Mills workouts.