HiiT Lower Body Workout Guide | Staying Fit at Home

HiiT Lower Body 2 Home Workout
HiiT Lower Body 2 Home Workout

HiiT Lower Body 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 Lower Body 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 longer; that’s the magic of HiiT workouts. At Xercise4Less Gyms, we are proud to be inclusive and fun. That’s exactly why this workout guide is accessible to everyone regardless of age, gender and ability. Simply repeat 3 exercises 4 times and give your maximum energy throughout to help with weight loss and burning calories.  

Fitness Class

What You Need For a HiiT Lower Body Workout

Besides yourself, there is nothing else you need. This is workout requires no equipment at all as it’s a mixture of 3 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 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 start working on that lower body. 

Exercise 1: Lunges

For the first exercise, you’ll be working on your quads with some simple lunges. Start with your feet shoulder width apart and step your left leg out in front and lower yourself to the ground. Return upright and then switch over to your right leg. Keep alternating your legs until you complete all of the reps required. It’s important to keep your back straight to avoid injury. Try to engage your core with every lunge you do. 

Complete 20 reps and move onto the next exercise without rest.  

Try the workout

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: Squats

Next, move onto some squats which are another great quad-focused exercise. Stand with your legs shoulder width apart and simply sit down into a squat, hold for a second and then stand upright. Try to get as low to the ground as you can for the best possible results – this will also target your glutes a bit better. Remember to keep your back straight and not hunch over. To raise your heart rate and burn calories quicker, aim to complete your reps as quick as you can. 

Complete 20 reps and move onto the next exercise without rest.  

Try the workout

Exercise 3: Floor Tap Jumping Lunges 

Let’s get that heart rate up with our final exercise in this HiiT workout routine. Just like you did before, lower yourself into a lunge with your left leg forwardonly this time bring your arms down to tap the floor. Next, swing your arms up to help you jump in the air. As you jump, switch over to your right leg and touch the floor again.  

Complete 20 reps and move onto the next exercise without rest.  

Once you’ve completed all 3 exercises, rest for 30 seconds and repeat all exercises again. Once you’ve completed this HiiT Lower Body Workout, you should have repeated these exercise 4 times in total. 

Try the workout

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.

HiiT Lower Body Workout Guide Summary:

Goal 

 

Weight Loss / Get Fit 

Equipment 

 

Non required  

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

Our HiiT Lower Body Workout may just focus on your legs and glutes but we have a wide range of workouts that you can work on whenever and wherever you like. Split your training into upper body, HiiT and other types of training with our range of workout guides that you can follow at home or in our gyms once we reopen. Try our HiiT Lower Body 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 Lower Body 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.

Older Woman Training with Kettlebell

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 Upper Body Workout Guide | Staying Fit at Home

Upper Body Home Workout Guide
Upper Body Home Workout Guide

HiiT Upper Body 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 Upper Body 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 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 longer; that’s the magic of HiiT workouts. This HiiT Upper Body Workout Guide suggests working for 45 seconds followed by at 15 second rest. Try to stick to this time 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 Upper Body Workout.  

What You Need For a HiiT Upper Body Workout

Not much. This is 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. To help you with the exercises, you’ll need a raise surface such as a coffee table or dining table and you can use some weighted equipment such as dumbbells if you want. Create a big enough space in your house to complete the workout comfortably. For example, there are a few 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. Follow this workout guide and still make positive steps on your fitness journey until our gyms are open again.  Now, grab your gym kit and a comfortable pair of trainers and let’s go! 

Exercise 1: Incline Box Press Ups

For this exercise, you’ll need access to a coffee table or a dining table. Push it up against a wall so that it doesn’t slide and make sure it can hold your bodyweight. Get into a press up position with your hands resting on the table and your weight resting on your tip toes. Lower your body into a press up and then push your body upwards until you’re in the starting position.  

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

Try the workout

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: Crunches

Start working on your abdominal muscles by laying flat on your back with your feet pointing upwards. Simply start performing a crunch to tone and sculpt your abs – raise your chest and shoulders whilst squeezing your core and hold for a second. Try to keep your legs flat and don’t overextend and cause an injury to your back.   

Perform 3 sets of 20 reps with a 1 minute rest between sets.

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Exercise 3: Laying Leg Raises

Start this next exercise again by laying flat. Focus on crunching your upper body like you just did with the crunches but this time bring your knees in towards your stomach at the same time to put more pressure on your core. Hold this for a couple of seconds and then stretch your stomach out by laying flat again.  

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

Try the workout

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: Superman (Alternate)

Stay on the floor for this next exercise, but now turn over so that you’re laying flat on your stomach with your arms stretched out in front of you. Start performing a ‘superman’ by raising your left arm at the same time as your right leg and stretch. Lower your limbs back to the ground and then raise your right arm and left leg in the same way. Try to keep as much control of the movement as you can to avoid any injuries. 

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

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Exercise 5: Front Raise (Alternate)

Stand upright with your right leg out in front of your left to help with your balance. Slowly bring your right arm up out in front of you towards your shoulder height. Return your arm to your hip 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.  

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

Try the workout

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 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 by pumping your arms as fast as you can – this will increase your heart rate and allow you to burn more calories and body fat.  

Perform 3 sets of a 1 minute sprint with a 1 minute rest between sets. 

Try the workout

HiiT Upper Body Workout Guide Summary:

Goal 

 

Weight Loss / Get Fit 

Equipment 

 

Coffee Table or Dining Table 

Dumbbells, optional 

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

30 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 at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week depending on how often you like to train. 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 Upper Body 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 Upper Body 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.

Strengthening Exercises - Sam Chia Cycling

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 (Time Based) Lower Body Workout Guide | Staying Fit at Home

HiiT Lower Body Home Workout
HiiT Lower Body Home Workout

HiiT Lower Body 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 Lower Body 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 longer; that’s the magic of HiiT workouts. This HiiT Lower Body Workout Guide suggests working for 45 seconds followed by at 15 second rest. Try to stick to this time 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 Lower Body Workout. A HiiT 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.   

HIIT Box Jumps

What You Need For a HiiT Lower Body Workout

Not much. This is 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: Squat Jumps

Let’s get straight into it and fire up those quads/thighs! 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.  

Perform this exercise for 45 seconds with a 15 seconds rest.  

Try the workout

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: Lunge Jumps

This is similar to squat jumps and will really work your quads and glutes. Get into a lunge position with your left foot forward. Lower yourself into a lunge and jump into the air. As you jump, alternate your legs so that your right foot is now in front of your left. Keep your arms by your side, swinging them for momentum but also using them to help you balance. If you’re struggling, put them on your hips as this may help. 

Perform this exercise for 45 seconds with a 15 seconds rest.  

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Exercise 3: Forward Squat Jumps

This is why it’s important to make sure you have enough space as you’re now going to travel across the room. Stand with your feet shoulder width apart and squat. Then, swing your arms to build momentum and jump forward and lower your body into another squat. Perform 5 squat jumps and then run back to your starting position and repeat.  

Perform this exercise for 45 seconds with a 15 seconds rest.  

Try the workout

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: Lateral Squat Jumps

Onto another form of squat jumps. Your heart rate should be high now and you’ll be burning calories at a fast rate. Stand with your feet shoulder width apart and squat. Then jump into the air and to your left side. Squat again and then jump up to your right side. Repeat this process as many times as you can.  

Perform this exercise for 45 seconds with a 15 seconds rest.  

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Exercise 5: Sumo Squat Jumps

This type of squat is a little bit different. Start with your feet much wider apart, literally in the position of a sumo wrestler. Your feet need to be pointing outwards with your heels facing in. Now, lower yourself into another squat and jump. Land on your feet and repeat this process again. Regular squats are great for your quads and sumo squats target your hamstrings and glutes a bit better.  

Perform this exercise for 45 seconds with a 15 seconds rest.

Try the workout

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: Split Squat Jumps

This is similar to the lunge jumps. Put your left leg out in front of your right and get yourself into a split squat position. Jump on the spot in a pulsing-type motion. Once you reach halfway, switch your legs over so that your right leg is in front. If you have some resistance bands at home, you could introduce them at this point so that you’re pulling some weight and working on your upper body strength but that’s optional.  

Perform this exercise for 45 seconds with a 15 seconds rest.  

Once you’ve finished this, you’ve completed your first round of the workout. Rest for 60 seconds and then repeat everything again, starting with squat jumps.  

Try the workout

HiiT Lower Body Workout Guide Summary:

Goal 

 

Weight Loss / Get Fit 

Equipment 

 

Non required  

Fitness Space 

 

4m x 4m clear area like a living room, garden or dining room.  

Level 

 

Intermediate  

Duration 

 

15 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 at the gym workouts into pull, push, full body and abs meaning that you can focus on 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 HiiT Lower Body 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 Lower Body 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.

Bodybuilding - pull ups

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

5 Ways Of Improving Your Health In The Gym

5 Ways To Improve Health - Main

Develop health and fitness at Xercise4Less Gyms

Strengthening Exercises

You simply cannot put a price on your health, and going to the gym is a great way to improve your physical and mental wellbeing as well as developing your immune system. Exercising can be the catalyst for weight loss, fitness, boosting your mental health and building up muscle. Whatever your aims and targets are, you can rely on friendly, inclusive Xercise4Less Gyms to give you what you need to achieve your goals.

We have provided you with 5 top tips for improving your health in the gym.

1. Get your heart pumping with cardio exercise

Boosting your cardiovascular fitness is a crucial element of maintaining a healthy lifestyle, giving yourself a healthy heart and improving circulation, blood flow and your general respiratory condition. The common misconception is that cardio fitness is monotonous and boring, which, if you repeat the same exercises you are bound to fall into that mindset. Step your fitness up with moderate-intensity exercise two or three times per week, spending roughly 30 minutes to ensure you break sweat and get yourself ready for more prolonged exercise as you develop.

As well as preventing boredom, mixing up your exercise can help to prevent overuse injuries, and giving specific muscle groups a break from being continually worked. Instead of just pounding the treadmill, why not try ramp up your fitness on the bike, rowing machine or the cross trainer. At Xercise4Less Gyms we have a dedicated cardio section, allowing you to handpick the workout to suit you, with a wide range of fitness equipment to achieve all your aims and goals in a friendly, inclusive environment.

After completing moderate-intensity exercise for a number of weeks, you will then be gradually feeling fitter and able to take on more strenuous exercise. Step it up with high-intensity training, stimulate different muscles and gain different responses from your heart and blood flow. A great example of high-intensity exercise is a HIIT workout. HIIT training is perfect for maximising your time spent in the gym, meaning you can gain the most from a set period – typically 20 – 30 minutes, but of high intensity training. Primarily designed to boost your cardiovascular fitness, especially improving your VO2 max (your level of fitness through consumption of oxygen).

Cardio equipment - Treadmill

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2. Tone your body with resistance workouts

Blasting belly fat can be an uphill struggle but using our incredible range of resistance machines will help with your weight loss goal as well as enabling you to build muscle or enhance toning. Work your full body in our designated resistance zone, mixing up your workouts to create real fitness results as well as giving you a sense of enjoyment in the process.

From a health perspective, resistance training can lead to a healthy heart, improving your balance and strengthening your bones. Resistance training is a physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against an external resistance. The external resistance can be at your discretion, whether you prefer to use include free-weights or weight machines.

Strength and resistance training also increase your level of endorphins which work to boost energy level and improve your mood. Having a better level of energy and a happier mood will lead to optimal performance, meaning you are more likely to achieve all your fitness goals. This form of training can also encourage you to have a better night’s sleep.

Resistance training - leg press

3. Enhance your mental wellbeing through fun group exercise

It can be inspiring and motivating to have like-minded individuals around you with relatable goals. Exercising in a group can also give you confidence to push yourself to your limit and proving to yourself – as well as others – that you can go to that next level. Group classes are designed to be functional, but also incorporating the fun element of fitness, especially when the team environment is created. At Xercise4Less we encourage all our members to participate in group fitness classes, helping each other to achieve goals as a team.

Group classes also offer a structured setting which is ideal for those who do not want to plan a workout for themselves. This is a stress-free option, especially for new gym goers or anyone who is looking to build their social network or just not comfortable doing a solo workout. Getting involved with gym classes can encourage you to meet new people with similar lifestyles and goals, and you can always go for a coffee and have a post gym de-brief!

group fitness class

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4. Channel your aggression with combat exercise

Need a quick release of aggression? Why not visit your local Xercise4Less Gym and put on the boxing gloves to hammer the punch bags. Boxing is a great way to blast the calories and get you fit in barely any time at all. Boxing also works to improve your co-ordination, balance and agility to keep you light on your feet and is suitable for people of all ages and fitness. Give it a go!

If you are used to training with a gym buddy, get yourselves in the boxing ring and put on a pair of pads and do some sparring with each other. If boxing is not quite your thing, or you want to try something completely different, we also boast a Mixed Martial Arts cage for you to do battle in.

Combat - Renfrew

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5. Structure your fitness with a routine

Building a fitness plan or routine can be quite problematic. You have a whole host of ideas and targets that you want to achieve, and no idea how to do it. We’ve all been there. Thankfully for you, your Xercise4Less gym membership allows you to train in a range of different zones, whether it be cardio, resistance or combat. There will always be a piece of fitness equipment available for you to build your workout. The best advice would be to start of slow, and work to a plan that gives you a little bit of a sweat but not overdoing it.

Once you feel more comfortable and confident in the gym and in your body, you can start to progress your fitness and take it to the next level. Try doing more intense versions of what you have been previously doing or lift heavier weights than you could manage before. Putting together a simple but effective workout can be all the difference from achieving your targets and not doing the correct exercises.

If you arrive at the gym and are still unsure, then do not hesitate to ask a member of our friendly staff who will be more than happy to help. Additionally, the inclusive environment we have created enables members to talk and assist each other. You might need to work on your technique or have some support when lifting, don’t be afraid to ask a fellow member for help.

In the long run, having a more structured workout will lead to maximum efficiency. Once you have found your rhythm, you will see the benefits both physically and mentally as everything begins to fall into place.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

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Battle Rope Exercises To Blast Belly Fat

Battle ropes - main
Battle ropes - main

Why battle ropes?

If you are wanting to lose weight quickly whilst enhancing your cardio performance, then battle ropes are the resource for you. Come down to your local Xercise4Less Gym and grab a pair of ropes to blast that belly fat and get a real sweat on with this high-intensity exercise regime. Just working with the ropes for ten minutes can increase your heart rate to peak levels, improving your overall fitness.

As well as boosting your cardiovascular fitness and aiding weight loss, the ropes are extremely versatile and enhance your grip, strength and power. The high-intensity nature of the exercise means you can focus on your explosiveness and aerobic endurance to gain the most from your fitness session.

Battle rope workouts at Xercise4Less Gyms

Below are a range of battle rope exercises which will torch the belly fat and get your heart pumping in no time at all. See results quickly and say goodbye to those excess calories!

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Double wave with a push-up

This exercise targets a range of areas, including glutes, core, hamstrings and shoulders. To begin, place yourself in a deep squatted position, making sure you hold both ends of the rope. Move your hips up as you fully extend your knees to get to an explosive standing position, whilst using both arms in a powerful upward-wave motion. To add intensity, perform two explosive squats and combine them with a two-sided wave.

If you want to push yourself even more, you could incorporate push-ups.

battle ropes - man using them

Burpee with a double-lateral jump

Much like the double wave, the intention of this exercise is to target your glutes, core and hamstrings. Begin in a squat position with your hands on the floor in front of you. Place your feet behind so you are resulting in the push-up position. Move your feet back to the starting squat position, then, leap as high as you possibly can with your arms aloft to complete the first burpee.

The next step is to powerfully jump sideways, clearing each end of the rope individually. Make sure that each end of the rope are approximately two feet apart. Once you are clear of both ends of the rope, perform another burpee and continue facing in the opposite direction.

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Double-arm crisscross in a wall-sit position

Intensify your workout with this next exercise, giving you a new position to test yourself and your body with during your fitness session. The double-arm crisscross delivers a full body workout to really blast that belly fat and eliminating the calories.

To begin, sit against a wall with your hips and knees at a 90-degree angle, ensuring your back is making full contact with the wall. Keep your neck and back straight whilst you hold the end of the rope with both hands. Once you are firmly in position, start to make crisscross shapes with the ropes so that it pulls on the core of your body. One thing to remember is to keep your weight on your heels and off your toes to avoid any unwanted pressure or strain being placed on your knees.

Battle ropes - man

Make battle ropes a staple of your circuit training

Battle ropes will become a key component of your fat burning program, ensuring you burn the required calories as well as building up your cardiovascular fitness levels in the process. Implement each of the above exercises into your circuit, completing three rounds and making sure you take a well-earned rest between each round. The advised resting time is around 60 seconds.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

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Punchbag Workout Guide

Punchbag Workout Guide - Hits
Punchbag Workout Guide - Main

Combat your fitness with a punchbag workout

Build your cardio and physical fitness through the punchbag. Put on a pair of boxing gloves and repeatedly hammer away at the punch bag. This will provide you with a high-intensity workout, burning the calories and blasting belly fat in order to help you to achieve your fitness goals. You can incorporate several techniques when using the punchbag, ensuring you give your body a testing workout.

Aside from the physical benefits, the punchbag also offers benefits to your hand-eye coordination by forcing you to focus on a specific target, honing in on certain spots of the punchbag for optimum results.

Punchbag Workout Guide - Hits

Improve your aerobic fitness

Boost your aerobic fitness by hitting the focused target. The simple act of moving around a target means you are constantly changing body positions and challenges the cardio respiratory system. Throwing punches for at least two minutes at a high level of intensity provides a great workout. As well as improving your aerobic fitness, you can boost your core stability and coordination. This is done by remaining on your toes, transferring your body weight from foot to foot as you strike the selected target. Once you are in full flow, your core will develop and throwing a combination of punches helps your coordination, so you are in total control of what you are doing. Furthermore, the coordination and balance mean that your posture remains correct and provides support to your body, preventing you from falling when you make sudden movements.

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Increase power, strength and endurance

Your power will also benefit from a punchbag workout as you are focusing on as many muscles as you can throughout the exercise. The main muscles that are used are; arms, shoulder, chest, back and waist to help generate power through your upper body. When performing punches such as upper cuts and hooks, you make full use of your back and arms whilst straight jabs give the chest and shoulders attention.

The main perception of boxing is all about power and strength. However, your stamina and endurance will dramatically improve with such a high-intensity workout. You can even add this to a HIIT workout, making sure you get your full session of cardio in, as well as building up your muscle mass. You can also blast that belly fat and lose weight through the punchbag. As the core elements of the exercise are based around aerobic fitness, you will rapidly burn calories as you encounter resistance from the punchbag as you hit it, causing your muscles to become firm and toned. With this comes a reduction in body fat percentage, adding a whole host of health benefits such as reducing the risk of diabetes, heart conditions and high cholesterol.

Punchbag Workout Guide - Stock

Punch away your problems

Boxing and combat exercises offer assistance to your mental health as well as your physical wellbeing. Constantly hitting a heavy bag will help to build your confidence and self-esteem, as well as developing new-found techniques. As you continue to pound the punchbag, all the negative stress from the body will quickly evaporate as your mind is totally focused on the task at hand. You have no time to think about other things as you are participating in a physically exhausting, aggressive exercise. It also allows the body to release endorphins, improving the mood and counter the feeling of depression or aches and pains which are the result of exercise.

Why Xercise4Less Gyms

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

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Cardio Equipment: The Best Machines For Weight Loss

Cardio equipment - Treadmill

Treadmills for effective belly fat loss

If you’re fighting the battle of the belly bulge the treadmill is a fantastic fat burning machine to try. The treadmill has been shown to burn calories at the highest rate of any cardio exercise machine and running on a treadmill is one of the most effective ways to lose belly fat. With treadmill running you can burn calories for overall fat loss, but you can also directly affect the belly fat underneath your stomach muscles. While running is a powerful weapon for fighting stomach fat, walking at a fast pace on your Xercise4Less treadmill is also useful in slimming down. Walk on an incline on the treadmill and blast some serious calories as your heart rate is increased and your abdominals are engaged to help stabilize your body when you walk uphill.

Cardio equipment - Treadmill

Lose more belly fat with an Elliptical trainer

A low impact exercise machine, the elliptical trainer is ideal cardio for losing stomach fat and toning your body. This cross training fitness session will get your heart rate up, work your legs and arms, and if the elliptical machine in your local Xercise4Less gym has moving handlebars, it’ll put your whole body to work burning calories. Get comfortable on the elliptical trainer and gradually increase your pace and the machine resistance to really blast your belly fat. Losing love handles takes time but you can accelerate your weight loss journey with some quality time on the elliptical trainer.

Cardio Equipment - X Trainer

Shed excess weight with stationary exercise bikes

Of all the cardio exercise machines in your Xercise4Less gym the stationary bike has to be one of the best when it comes to burning calories. Cycling on a stationary bike is not just very efficient in burning calories and fat but it also helps tone your legs, thighs and buttocks. Pedalling hard on a stationary bike is more likely to help you lose an extra inch around your middle than crunching abs for example. When you’re capable of moderate-paced cycling, you might include some HIIT stationary bike sessions in your weight loss programme. Increase the intensity at which you ride to 75-85 percent of your maximum heart rate and go for 20-30 minutes at high pace to gain even more lean muscle. Putting in some time on the stationary exercise bikes can have a really positive impact on your weight and health.

Cardio Equipment - Bike

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Lose your love handles on the rowing machine

Rowing machines are sometimes forgotten about when it comes to losing unwanted fat. That’s surprising because rowing hard is massively effective in burning calories. Why? A stationary rowing machine works your entire body requiring equal effort from both your lower and your upper body and achieving huge gains in overall cardiovascular fitness. Simply put, you should put the rowing machine at the centre of your belly fat-loss programme at your Xercise4Less gym.

Cardio Equipment - Rower

Burn extra fat with a stepper workout

A stepper, stair climber or ClimbMill all simulate walking upstairs. There are two main types of gym stepper machines, the pedal steppers and the step mills. On the pedal steppers you push down on the pedals while keeping your body mostly still to work your legs and core while the step mill is more like a flight of stairs that moves like an escalator. The ClimbMill works your quads, hamstrings, calves, and glutes and is a real cardio workout. Whichever one you use you can vary the resistance and speed to really ramp up the belly fat burning benefits. A stepper workout is excellent low-impact cardio exercise which burns plenty of calories and helps you lose weight.

X4L fitness for life - sam stepper

Lose more weight with Xercise4Less Gyms

Always keep your weight loss journey on track with Xercise4Less Gyms. We provide all the belly fat burning tools you need to lose weight from your middle and achieve a more toned and shaped body. Build on the fat loss support offered by our friendly community of gym members to realise your fitness goals faster. Benefit from innovative gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring and completely transform your stomach weight loss programme. Enjoy working out with fellow gym members in up to 40 inclusive group classes in our spacious exercise studio or create your own circuits in our large fitness studio. Join an Xercise4Less gym and you take a step closer to reaching your weight loss targets.

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Cardio Fitness: Get Your Heart Pumping

Cardio Overview - Main
Cardio Overview - Main

Blast belly fat and improve your fitness with cardio exercise

Cardio training is a great way to boost your physical condition, enabling you to eliminate belly fat, improve your general fitness and the aerobic nature of the exercise also boosts the heart and respiratory rate. Furthermore, cardio increases the blood and oxygen flow throughout the body for a healthier you.

Having a healthier lifestyle can lead to a lot of physical and mental perks. Cardio fitness works to lower your blood pressure, help you to control your weight and even improve your quality of sleep. Here at Xercise4Less Gyms, we have dedicated cardio zones for you to enjoy your fun and functional fitness sessions.

Cardio Overview - Rowing Machine

Beginning your cardio journey with Xercise4Less Gyms

If you are a beginner or a newcomer to one of our friendly, inclusive gyms, we recommend that you start your fitness journey at a slow pace, setting your targets at an attainable and realistic level. For example, you might begin by walking for five minutes on the treadmill, gradually increasing the speed, time or incline.

Cycling and elliptical training is also a sure-fire way to enhance your cardiovascular fitness. These are activities which increase your breathing and your heart rate, which will lead to physical benefits the more you do it. Again, it is important to start at a slow pace, so you do not overburden yourself, running the risk of causing injury or discomfort.

Cardio Overview - Treadmill

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Develop your cardio fitness program

Breaking down your session could be a more beneficial way of noticing visible results by setting yourself small targets. The three stages of your workout could be comprised of: a warm-up, main component and a cool-down.

The warm-up is an important part of your workout. Gradually ramp up your cardiovascular system and increase blood flow to your muscles. This can be done by performing a low-intensity version of your chosen activity. So, if you are planning on walking at a brisk pace, then warm up by walking slowly to allow your body to acclimatise to your fitness session.

The main component is to be taken at your own pace. Ideally, you should be performing 30 minutes of cardio per session to develop your aerobic capacity. This will increase your heart rate, breathing and muscular endurance.

Lastly, a cool-down offers your body the chance to recover following your exertions. A slow walk would be an ideal cool-down exercise followed by stretches to allow your heart rate and muscles to return to their normal state.

Cardio Overview - X Trainer

Get your heart pumping with Xercise4Less Gyms

With a dedicated cardio zone and high-quality fitness in each of our gyms, we have the machinery for you to get your heart pumping and get a sweat on. If you would like to work out in a group environment, we also run a range of fitness classes to get you up to speed and meeting all your fitness needs and goals.

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

 

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How To Lose Real Belly Fat With Cardio Exercises

Cardio exercise to burn belly fat - main
Cardio exercise to burn belly fat - main

Ditch belly fat with cardio workouts

Is cardio the best way to get rid of belly fat? Well, there are three things you need to focus on when you want to lose weight: your diet, strength training and lots and lots of cardiovascular exercise! The best way to lose stomach fat is aerobic exercise like running on a treadmill because cardio usually burns more calories than pure strength training. Even the most efficient cardio sessions at your local Xercise4Less gyms won’t discriminate on where to pull the fat from though but a cardio workout will help you burn calories all over your body including your belly.

While doing up to 60 minutes of cardiovascular activity a day will really help weight loss, 30 minutes should be your baseline workout time. With cardio you also have plenty of flexibility on the type of fitness session you’re want to do so you can pick an exercise or gym machine that you’re already comfortable with or try something new to change up your fitness plan. So, what’s the best type of cardio to burn belly fat? There are two main methods of using cardio effectively for weight loss. Let’s look at them both now.

Sheffield Battle Ropes

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HIIT cardio is a belly fat blaster

High-Intensity Interval Training or HIIT, as it is commonly known, is not for the faint-hearted, but it is very effective in blasting fat. In medical studies HIIT has been shown to produce a decrease in fat mass percentage as well as lower body mass indexes and lower cholesterol. HIIT burns more fat than other types of cardio and in a quicker time frame but you will need more recovery time. In a typical HIIT cardio workout you’ll work out in short bursts of all-out effort followed by short periods of rest or lower-intensity effort for an equal or slightly longer period of time. You might like to include HIIT cardio in your Xercise4Less gym plan up to three times a week but make sure you avoid consecutive days of HIIT training.

For HIIT it’s important to work out at close to or at your maximum effort so you should have a heart-rate monitor to keep your cardio efforts honest. Figure out your maximum heart rate and the optimum level to burn belly fat by subtracting your age from 220. You can then ensure you’re exercising at the right intensity for the more tiring periods of your HIIT cardio. Make sure you warm up and cool down properly as you’re putting your body under more pressure than usual with a HIIT cardio session. Use any type of cardio you enjoy to perform a HIIT workout from stationary bikes and treadmills to the rowing machine or an elliptical trainer. The key is keeping up a real fitness intensity over the 10-30 minutes of your cardio workout. If you want to lose belly fat you want to try HIIT cardio at your nearest Xercise4Less gym.

best cardio exercises - main

Lose belly fat with a low intensity cardio workout

LISS or low-intensity steady state is the complete opposite of HIIT but can also be just as effective in helping you lose belly fat. LISS is a cardio workout that aims for 30 to 60 minutes in your local Xercise4Less gym at about 60 percent of your max heart-rate. That heart-rate monitor will come in handy again! Supporters of LISS cardio point out that staying at that moderate intensity for a long period can ramp up your fat loss, increase blood flow, and improve oxygen delivery within cells. When you exercise with low intensity cardio, your body can produce energy using oxygen and allows you to burn a higher percentage of fat for fuel. You won’t use up more fat in total but staying at that heart rate will burn a greater percentage of calories from fat as you continue to work out in your LISS session.

Low-intensity steady state cardio is also safer than HIIT with less strain on your joints and knees. Engaging in lower-intensity exercise means less chance of injury and more chance of you going to the gym regularly. LISS is gentle enough that you can exercise every day as well as being a nice change up from the high intensity of a HIIT cardio session. You’ll use the same cardio machines as HIIT like steppers, treadmills, ellipticals but with LISS cardio you’ll be able to keep up a conversation and make some new gym friends while you’re working out. LISS is really great for helping you lose belly fat and build the real body you’d like to have.

Men Cardio Cross Trainers

Leave your love handles behind with Xercise4Less Gyms

Join Xercise4Less Gyms and you’ll achieve your exercise goals quicker. Whether you want to lose belly fat with some efficient cardio sessions or strength train for weight loss, you’ll find the right gym facilities and equipment for your personal fitness programme. Joining a real gym community like Xercise4Less means you can expect friendly support right through your fitness. Our gym provides innovative dedicated workout areas like our Ladies Only Gym Zone or Combat Zone with MMA cage and full-size boxing ring as well as up to 40 inclusive exercise classes evert week. When you want to lose those love handles, you want to join Xercise4Less Gyms.

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The Best Cardio Workouts For Weight Loss

best cardio exercises - main
The Best Cardio Workouts For Weight Loss - Main Image

Lose weight with effective cardio workouts

At Xercise4Less Gyms we know there are no short cuts to losing excess weight, but some cardio exercises are more effective at helping you with weight loss than others. We want you to train smarter so we’ve picked out some of the Best Cardio Workouts for Weight Loss so you can really burn off some unwanted fat. Lose weight safely and quickly with these three types of cardiovascular sessions that get to work on your love handles. Burn more calories and increase your anaerobic threshold on cardio machines like the elliptical, stepper or stationary bike. Ready to activate your calorie-burning hormones? Read on to find the best cardio sessions for shifting belly fat and every other kind of fat!

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HIIT weight loss exercises

There’s no doubting the fat burning effectiveness of a vigorous HIIT cardio workout. Once you get into your anaerobic zone (where you find it hard to hold a conversation) your body will burn plenty of calories during the workout and even better continue to burn fat after your cardio gym session is over. The higher intensity periods of a HIIT workout creates a metabolic demand that helps long-term fat loss and improves your overall conditioning at the same time. You can use your own bodyweight or any cardio equipment in the gym like the rowing machine or treadmill to gain the benefits of a HIIT session. A HIIT cardio workout can be anywhere from 5-30 minutes and you can use any cardio machine you like; the key is intensity. Work out for 20 seconds of maximum effort with 40 seconds of rest. Do as many rounds as you can in the time you have in the gym and you’ll burn tons of calories. Incorporate a HIIT session into your exercise programme at your Xercise4Less gym but make sure not to overdo it with no more than 3 of these cardio workouts a week.

battle ropes hiit fitness blog

EMOM cardio workouts for fat loss

An EMOM workout is perfect for when you just have 10-20 minutes in the gym. But what does EMOM stand for? Every Minute On the Minute. You complete a set of cardio exercises within 60 seconds, then at the start of the next minute do it all over again. These cardio sessions are great for burning calories as it requires more physical effort to keep a hard pace with each succeeding minute. You can do an EMOM cardio session to help weight loss using your own bodyweight or work out on any cardio machine. It’s completely flexible; you get to choose your favourite cardio exercises. Just focus on keeping a consistent pace for each minute interval. For example, at your local Xercise4Less gym you could do 5 press-ups, 5 jump squats, 5 chest-to-floor burpees and 4 beast holds every minute for ten minutes as fast as you can. Recover and continue to shed calories.

Best Cardio Workouts For Weight Loss - Bikes

Lose more weight with LISS cardio session

Low-Intensity Steady State or LISS is a return to the old-fashioned weight loss values of steady state cardio exercises like jogging. Ideal for when you can take 30-45 minutes for a gym cardio workout, LISS aims for a lower level of physical exertion than either EMOM or HIIT but you still gain the weight loss benefits through a longer exercise period. LISS can kick-start weight loss while putting far less strain on your joints than other cardio exercise sessions and you may even find it easier to stick to your exercise plan when you include more Low-Intensity Steady State cardio. With a workout intensity of about 60 percent of your maximal heart-rate effort, you stay in the fat burning zone for an extended period of time with LISS. Try LISS workouts on the treadmill, rowing machine, elliptical, or stair-stepping machines to start reducing your body fat at your nearest Xercise4Less gym.

Best gym cardio workouts with Xercise4Less Gyms

It’s not easy losing weight but it’s easier when you have the backing of a fitness community like Xercise4Less Gyms. We don’t just provide you with a huge variety of workout facilities and group exercise classes, we offer an inclusive network of friendly gym members and expert but supportive personal trainers to help and advise you on your weight loss journey. Work out in our dedicated cardio exercise zone, benefit from quality cardio fitness equipment in our Ladies Only Gym Zone or sweat out excess fat in our innovative Combat Zone. You’ll find the best solutions to your fat loss questions at your local Xercise4Less gym.

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