HiiT Workout Guide | Staying Fit at Home

HiiT Home Workout
HiiT Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT Workout Guide at Home

We want to help everyone stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every one of you focus on your fitness whilst at home and stay active and healthy, despite our gyms being closed on Government instruction from the 20th of March 2020. Come and join our fun and inclusive fitness community at Xercise4Less today.  

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a HiiT Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve jumping movements that require your full energy for a period of time following by a period of rest. This HiiT Workout Guide is a quick 17-minute workout that you can do in the house or in the gym – simply repeat each exercise for a certain number of reps with just 30 seconds rest and then move onto the next exercise. You should repeat this whole routine twice. Whilst it’s short, it’ll help you burn body fat and excess calories fast! Try to stick to the timings where you can but increase the rest time if you need to. Burn calories and improve your strength and stamina in a HiiT Workout.  

HIIT Box Jumps

What You Need For a HiiT Workout

Besides yourself, nothing. This workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably, so allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Press Ups

Start off this hiit workout with a key upper body movement. To perform a press up safely, you have two options. The first option is to lie flat on your stomach with your hands in front of your chest but close to your body. Push your body up so that it’s off the floor and you’re resting on your tip toes. Hold this for a second and then lower your body without touching the floor. That is one rep. The slightly simpler version of this is to rest your body weight on your knees instead of your toes but still perform the press up the same way.  

Complete 20 reps followed by 30 seconds rest and then move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Sprints

This is a very simple but high energy move that is great for working your fitness and stamina. To complete this movement, sprint on the spot for one minute. Make sure that you boost this movement as much as you can by pumping your arms by your sides – this will increase your heart rate and allow you to burn more calories and body fat.  

Complete a 30 second sprint following by a 30 second rest and then move onto the next exercise. 

Try the workout

Exercise 3: Sit Ups

A sit up is a firm ab workout favourite as it helps to strengthen your core and define your abdominal muscles. To perform a sit up, lay down with your knees raised and feet flat. Next, simply sit all the way up so that you’re touching your knees. Lay back down and then repeat. 

Complete 20 reps followed by 30 seconds rest and then move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Sprints

Now onto your second round of sprints. Give this your full energy for the whole 30 seconds as this is what will help to increase your heart rate and burn calories faster.  

Complete for 30 secondfollowing by a 30 second rest and then move onto the next exercise. 

Try the workout

Exercise 5: Back Raises

For this exercise, lay flat on the floor with your hands flat on the floor in front of you. Simply raise your head up from the floor until you feel it working your back. Lay your head back down and repeat this movement until you’ve completed all of the reps. 

Complete 20 reps followed by 30 seconds rest and then move onto the next exercise.  

When you repeat the circuit, change your back raise slightly so that you lift your arms up off the floor as you raise your back too. This will increase the intensity of this exercise and really pull on your back muscles forcing them to become stronger. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Sprints

This is your final round of sprints in this circuit so give it all that you’ve got! 

Complete a 30 second sprint following by a 30 second rest and then repeat the whole workout guide again starting from the top with 20 press ups.

Try the workout

HiiT 1 Workout Guide Summary:

Goal 

 

Weight Loss 

Equipment 

 

None required 

Fitness Space 

 

2m x 2m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

17 minutes  

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or gym workouts so that you can focus on different of your body or a different style of training throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our HiiT Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our HiiT 1 Workout from home can be performed in the comfort of your home or back in the gym. You also have access to this workout guide wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

improve health at the gym

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

HiiT 3 Workout Guide | Staying Fit at Home

HiiT 3 Home Workout
HiiT 3 Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT 3 Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a HiiT Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve jumping movements that require your full energy for a period of time following by a period of rest. Rest periods are short and exercise periods are long; that’s the magic of HiiT workouts. This HiiT Workout Guide is a quick 20 minute routine that you can do in the house or in the gym – simply repeat each exercise for a certain number of reps without any rest, repeat the 3 circuits, resting for 60 second between each set. Try to stick to the timings where you can but you can increase the rest time if you need to. Burn calories and improve your strength and stamina in a HiiT Workout.

HIIT Battleropes

What You Need For a HiiT Workout

Besides yourself, nothing. This workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. For example, there are a lot of jumping movements, so just allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Lateral Raises

Start performing a lateral raise by standing upright with your arms by your side. Simply stretch your arms out to the side and raise them towards your shoulders. To make this exercise slightly more difficult, pick up some weighted equipment in either hand. Increase your shoulder strength by repeating this movement as many time as you can in the 30 second window. 

Complete 20 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Burpees

Burpees are challenging but a great full body exercise. To perform a burpee, start with your feet flat on the floor and jump down to the floor, bending your knees on the way, until your chest is flat on the floor. Next, push yourself back upright and jump into the air. Keep repeating this movement. If you’re struggling, jump down into a high plank position instead of laying your chest off the floor but keep the jump as it gives you the momentum to keep going!  

Complete 10 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

Try the workout

Exercise 3: Wide Press Ups

By completing a wide stance press up, you’re focusing purely on your chest muscles. Complete this exercise similarly to how you did earlier but this time, start with your hands at either side of your chest and keep them wider apart throughout your sets. Again, feel free to drop on your knees if it makes it slightly easier for you. Just remember to not let your body hit the floor, always hold your bodyweight instead. 

Complete 15 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Alternate Front Raises

Stand upright with your right leg out slightly in front of your left to help you balance. Slowly bring your right arm up out in front of you towards your shoulder height. Return your arm to your side and then raise your left arm. Keep alternating between your arms until you’ve performed all of the reps. If you want to increase the intensity of this exercise, grab some dumbbells or household alternatives such as a bag of flour or a water bottle.  

Complete 15 reps of each arm and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

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Exercise 5: Reverse Lunges

To perform a reverse lunge safely, do the opposite movement to regular lunges. Stand up straight with your feet shoulder width apart and then push your left back into a lunge position and lower yourself to the ground. Return upright and then repeat with your right leg. This is a great exercise for your glutes and hamstrings.  

Complete 15 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Squat Jumps

Burn those quads/thighs with some squat jumps. Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.  

Complete 10 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

Try the workout

HiiT 3 Workout Guide Summary:

Goal 

 

Weight Loss 

Equipment 

 

Dumbbells (optional) 

Fitness Space 

 

2m x 2m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

20 minutes  

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or gym workouts so that you can focus on different of your body throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Try our HiiT 3 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our HiiT 3 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group of Women - Featured Image

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

Body Blast Workout Guide | Staying Fit at Home

Body Blast Home Workout
Body Blast Home Workout

 *Check out ALL of our @Home Workout Guides*

Body Blast Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Body Blast Workout?

This Body Blast workout has been put together by our expert personal trainers who will try to help you achieve your fitness goals even though you can’t get to the gym right now. This workout allows you to focus on different areas of your body including legs, core and arms. There’s also a heavy focus on cardio training and increasing your heart rate to help with weight loss. Our Body Blast Workout Guide is more on the intermediate level so if you want to give yourself a challenge and push yourself closer to your fitness goals, follow this full body workout guide. full body session is great at the gym or at home; follow this workout guide and still make positive steps on your fitness journey until our gyms are open again.   

Sheffield Battle Ropes

What You Need For a Body Blast Workout

Not much. This is workout requires little to no equipment as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. For example, there are a lot of jumping movements, so just allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open. One of the exercises does use dumbbells, if you have these at home please grab a comfortable weight and perform the exercise correctly. If you don’t have them, just use some household items such as tins/jars, water bottles or washing detergent. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Jumping Jacks

Let’s get warmed up! Start with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Pick up the pace as you perform each rep to get your heart rate up.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Windmill

Stand with your feet shoulder width apart and bend over so that your torso is parallel to the ground with your arms pointing out to the side. Bend to touch your right foot and then twist your body to touch your left. Alternate your arms between your feet until you’ve completed all the reps.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Exercise 3: Mountain Climbers

This a great cardio exercise that works your full body and helps you to burn body fat. Get into a press up position and rest your bodyweight on your hands. Start performing the reps by pulling your left knee in towards your chest. Get back to your original position and then bring your right leg in towards your chest. Keep alternating legs until you’ve completed all of the reps. The faster that you can perform these, the better the results.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Press Up to Elbows

Start in the usual press up position with your bodyweight resting on your tip toes and hands. If this is too difficult, rest your bodyweight on your knees. Lower your body towards the floor to perform a press up, push yourself up and then rest your bodyweight on your knees and elbows. Stretch your body out straight again and repeat, starting with your press up. 

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Exercise 5: Jumping Jacks

Now that our first section is complete, build up some momentum again with some more jumping jacks. Perform them exactly as you did before. Try to keep your head up and complete them as fast as you can to keep your heart rate high.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Cross, Jab, Cross

Now it’s time to try something a little different – some boxing movements. A cross, jab, cross is a basic boxing movement that works your core, arms and shoulders. Start with your feet shoulder width apart and your hands up by your face. Then extend your left arm and punch the air. Bring that arm back and repeat with your right arm and then your left. Whilst doing this, you need to fully twist your body to engage your core and get your obliques working. To perform this movement correctly, try to twist your feet so aim to be stood on the balls of your feet at all times. If that’s a bit too complicated for you, just stick with the punches.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Exercise 7: Board to Mountains

This is more of an advanced movement but don’t let that put you off! Firstly, get yourself into a press up position with your weight resting on your hands. Push your bum into the air so that you’re shaped to a point. Hold this for a couple of seconds and then lower your body to the starting press up position. This is working your shoulders, chest, triceps and core – the ultimate full body exercise. 

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Exercise 8: Back Extensions

Lay down with your stomach flat on the floor. Rest your arms behind your head and lift your chest off the floor until you feel a pull in your middle to upper back. This is one rep. Be careful when performing this exercise and try not to over extend your back as you may cause an injury to your lower back.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 9: Jumping Jacks

We’re nearly there now, our second section of the work is complete. Start yourself up again with some more jumping jacks. Perform them exactly the same as the last two sets 

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Exercise 10: Chair Tricep Dips

Sculpt and tone your upper arms with this next exercise. A chair tricep dip needs to be performed on a hard upright chair, not an armchair or sofa. Check that the chair can withstand your bodyweight before completing any reps. Now, sit on the floor with your back to the chair. You should have your feet flat on the floor with your knees up too. Put your hands onto the seat of the chair and lift your body upwards and then lower your body so that your bum nearly touches the floor. Lift yourself up and extend your arms so that you’re in your original position and repeat.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 11: Standing Bicep Curls

A bicep curl is a really simple but effective exercise for your arms to help them build strength. Stand upright with your ‘dumbbells’ in either hand. If you don’t have these it’s not a problem, just grab some weight household items such as jars, tins or water bottles. By standing up, you’ll be able to engage your core at the same time which is great for abdominal definition. To perform your first rep, simply pull your left arm up towards your shoulder and squeeze your bicep muscle. Now, repeat this movement with your right arm and continue alternating your arms in this way.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Exercise 12: Jumping Jacks

Your final exercise in the Body Blast workout guide is one more set of jumping jacks. So, use the last bit of energy you’ve got to perform strong and speedy reps and finish this workout off well. 

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Body Blast Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

Dumbbells or household alternatives (jars, tins, water bottles etc.) 

Chair 

Fitness Space 

 

2m x 2m clear area like a living room, garden or dining room.  

Level 

 

Intermediate  

Duration 

 

30 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

Once a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Try our Body Blast Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Body Blast from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Fitness Group Class

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

Benefits of Cardio Training in the Gym

Cardio Treadmill Workout
Cardio Treadmill Workout

Regular cardio workouts help with weight loss

No matter your fitness level or experience of gym workouts, cardio training is something that everyone can do and should do to help them get fitter and healthier. By working on your cardio fitness, you’ll soon reap a number of benefits that will mean that you leave the gym happier.

One of the biggest benefits of cardio training is weight loss and by including regular cardio workouts in your workout programme, you’ll lose weight quicker. If you’re using an Xercise4Less gym to try lose excess weight and reduce your body fat, you need to be doing regular cardio training. This could mean using a treadmill, an exercise bike, a rowing machine or a stair climber – whatever suits you and your gym session.

Cardio Equipment - Bike

Smash your fitness goals with cardio training

Whatever Xercise4Less gym you visit, you’ll find a large cardio gym zone. We provide this space so that every single one of our valued members has the freedom to work on their fitness journey in away to suit them. It doesn’t matter what your current fitness level is, the cardio gym zone allows you to take your workout at your own pace.

Whether you’re using the gym to maintain your current health and fitness or you’re competing for a major sport competition, cardio training can help you. To make sure we’re at our full health, we should be doing some sort of physical exercise every single day. For some people this may be spending 90 minutes running up and down a football pitch or it could just mean spending 20 minutes in the gym using a cardio machine. Either way, some form of cardiovascular training will improve your physical health. It will increase the strength of your heart as you’ll be pushing yourself to your limits and testing yourself. You’ll also reduce your risk of high blood pressure and high cholesterol as you sweat away body fat and burn excess calories.

The more that you raise your heart rate, the more calories and fat that you burn from all over your body. This puts your body into a weight losing state, but only if you are in a calorie deficit too. To really smash your weight loss goals and take your personal fitness to the next level, it’s important to do regular cardio training.

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Cardio workouts can improve your mental health

Not only will cardio workouts help you to lose weight and reduce your risk of serious health issues, they help you to focus on and strengthen your mental health. Physical exercise is proven to produce endorphins which leave you feeling happier and much more positive. If you’re someone who struggles with mental health issues, try to do some cardio workouts as regularly as you can to promote happy hormones around your system.

With cardio training, you can do low intensity workouts such as walking on the treadmill with a slight incline or a steady cycle on the stationary bike – doing this for a long period of time allows you to switch off from everything going on in your head and focus on your gym workout. Whether you prefer going to the gym solo or with friends, use your time doing cardio training as a distraction that will not only improve your physical but mental health.

Rowing Machine Workout

Join Xercise4Less Gyms today

Take your health and fitness to the next level by working on your cardiovascular fitness by using quality machines such as treadmills, rowing machines and exercise bikes in the cardio gym zones in Xercise4Less Gyms.

We’re proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Become a member of Xercise4Less Gyms today whether you’ve never stepped foot into a gym before or are an experienced gym goer because our quality cardio equipment can help you to lose weight. Our members also find everything that they need to help them reach their personal fitness goals including dedicated Ladies Only zones, specialist facilities and spaces and a number of group exercise classes including Les Mills workouts, spin and legs, bums and tums.

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