HiiT 4 Workout Guide | Staying Fit at Home

HiiT Home Workout
HiiT Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT 4 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 single 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. 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 45 seconds following by a 15 second rest. It’ll be tough but a bit of hard work will push you closer to your fitness goals. 20 minutes is also your recommended time of exercise per day, so let’s smash it.

Cardio Equipment - X Trainer

What You Need For This HiiT Workout

Besides yourself, not much. This is workout requires no equipment at all besides a skipping rope 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. If you don’t have a skipping rope, that’s not a problem but it’s a positive if you do have one.

Exercise 1: High Knees

Once you’re all stretched and ready to go, let’s warm up. Start by jogging on the spot but bring your knees as high as you can with each movement. This will really get your heart rate pumping and help you warm up your full body ready for our HiiT workout. Try to do these as fast you can to maximise the results.

Complete this exercise for 45 seconds. After 15 seconds rest, 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: Supermans

For this next exercise, you’ll need to lay on the floor on your stomach with your arms stretched out in front of you. Start performing a ‘superman’ by raising your arms and legs up off the floor at the same time – you should be in a Superman-style pose. Hold this for a second and then lower your limbs back to the ground. Keep repeating this movement, keeping as much control of the movement as you can to avoid any injuries.

Complete this exercise for 45 seconds. After 15 seconds rest, move onto the next exercise.

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Exercise 3: Side Squat Jumps

Stand upright with your feet together and simply jump and squat to your right hand side. Jump up and stride over towards your right side. Try to get as low as you can with your squats and use your arms to fire up some momentum to help you jump from one side to the next. If you’re struggling to keep going, jump back to the middle between squats to give yourself a bit of a rest but try to go for as long as you can.

Complete this exercise for 45 seconds. After 15 seconds rest, 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: Press Ups

When it comes to press ups, you’ve got two options. The first one is to lie flat on your stomach with your hands at either side of your chest and push your body up so that it’s off the floor and you’re on your tip toes. Hold for a second and then lower your body without touching the floor. The easier option is to rest your body weight on your knees instead of your toes but still perform the press up the same way.

Complete this exercise for 45 seconds. After 15 seconds rest, move onto the next exercise.

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Exercise 5: Alternate Lunges

To perform a lunge safely, simply put one leg out in front of the other and lower yourself towards the ground. Start with your left leg in front and then stand up and swap over to your right leg. Keep alternating these legs and see how many you’re able to fit into the set timeframe.

Complete this exercise for 45 seconds. After 15 seconds rest, move onto the next exercise.

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: Mountain Press Ups

Get into your typical press up/plank position but then push yourself back and push your bum into the air as far as it’ll go whilst keeping your hands flat on the floor. Now that you’re in the starting position, start performing a press up by lowing your shoulders to the floor and then pushing your bodyweight back upwards. You may find this challenging but try to stick to it for the full 45 seconds if you can!

Complete this exercise for 45 seconds. After 15 seconds rest, move onto the next exercise.

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Exercise 7: Skipping

Let’s finish this workout with something straight forward and simple but really effective. If you have a skipping rope, grab it and do some skipping for 45 seconds. Don’t have a skipping rope? Not problem! Mimic the skipping motion on the spot by skipping side to side and moving your wrists in the same position.

Complete this exercise for 45 seconds.

Well done, you’ve completed the first round of the circuit. Take 1 minute to catch your breath and then start the workout from the top starting with high knees.

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HiiT 4 Workout Guide Summary:

Goal

 

Weight Loss

Equipment

 

Skipping rope

Fitness Space

 

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

Level

 

Intermediate

Duration

 

20 minutes

Days per week

 

3

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 4 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 4 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.

Rowing Machine Workout

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 2 Workout Guide | Staying Fit at Home

HiiT 2 Home Workout
HiiT 2 Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT 2 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 single 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. Rest periods are short and exercise periods are long; that’s the magic of HiiT workouts. Try to stick to the timings within this workout guide 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.  

Woman Training in Gym

What You Need For a HiiT Workout

Besides yourself, not much. The only piece of equipment that you’ll need in this HiiT 2 Workout Guide is a strong and sturdy table such as a dining table. Other than that, the routine is a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your living room or garden to complete the workout comfortably. Don’t forget that you can follow this workout guide once our gyms re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Jumping Jacks

Get this workout off to a strong start by pumping up that heart rate with some jumping jacks. Start stood upright with your feet together. Jump out so that your feet at a little wider than shoulder width apart – as you do this, throw your arms into the air above your head. Return to your starting position and repeat. The faster you perform these – the better!  

Perform for 45 seconds followed by a 30 second rest. After your rest, 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: Dive Bomber Press Ups

This is a great stretch-like exercise that will help you to complete future home workouts and gym workouts with ease. To start, get into a press-up position and then lean back and stick your bum into the air as far as you. Next, lower your chest to the ground and lean back to stretch your back. Hold this for a couple of seconds and then return to the starting position.  

Perform 15 reps followed by a 30 second rest. After your rest, move onto the next exercise.  

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Exercise 3: Jumping Jacks

Back to some jumping jacks to get that heart rate up again. Perform them exactly as you did before. Try to keep your head up and complete them as many as you can in 30 seconds. Can you beat the amount you completed last time?  

Perform for 45 seconds followed by a 30 second rest. After your rest, 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: Laying Leg Raises

Start this exercise by laying flat on the floor. Crunch your upper body so that your shoulders are off the ground. As you’re doing this, 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 15 reps followed by a 30 second rest. After your rest, move onto the next exercise.  

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Exercise 5: Jumping Jacks

This is your final round of jumping jacks in this round of the circuit. Keep pushing and use all of your energy to complete strong and speedy jumps. 

Perform for 45 seconds followed by a 30 second rest. After your rest, move onto the next exercise.  

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: Table Pull Ups

Move your dining table and lay down on your back directly underneath the table. Before performing this exercise, please check the table is sturdy and will not break under the pressure of your bodyweight to prevent any serious injuries. Once you’re ready, put your hands on the table surface and simply pull your chest towards the table. This is similar to a reverse press up and it’ll improve your strength and power. 

Perform 15 reps followed by a 30 second rest. After your rest, start working your way through this workout guide again, starting with another set of jumping jacks. After repeating the routine once more, you’re all done!

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HiiT 2 Workout Guide Summary:

Goal 

 

Weight Loss/Get Fit 

Equipment 

 

Dining table 

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 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 2 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 ever 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 any injuries.  

Boxing Ring Workout Guide - Main

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 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. 

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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. 

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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. 

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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. 

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 *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. 

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 *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. 

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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

Benefits of Free Weights Training in the Gym

Free Weights Gym Zone - Dumbbell
Free Weights Gym Zone - Dumbbell

Use weights to smash your fitness goals at Xercise4Less Gyms

Lifting free weights in our gyms has a number of positives that will you to help you to get stronger not only in the gym but in daily life too. To move one step closer to those all-important fitness goals, start lifting weights in our free weights gym zones and you’ll soon notice the benefits! Using dumbbells, barbells and kettlebells will boost your workouts and your fitness to a whole new level.

All Xercise4Less gyms across the UK have a wide range of free weights equipment that you can use at your will to take your gym sessions up a notch. Whether you’re looking for a wide range of weighted dumbbells, want to use Olympic lifting platforms to train for your next powerlifting competition or want to practice your barbell squat form, our gyms can provide all the equipment you need.

Squats on Squat Rack

Regular weight training helps weight loss

Make the most of the free weights gym zones available to you as part of your great value membership with Xercise4Less Gyms. It provides you with all the equipment you need to smash your personal fitness goals. A big benefit of weight training is that it helps with weight loss.

By following a weight training routine, your heart rate will increase and you’ll start to burn calories at a quick rate. When people think of weight loss, they usually think of using cardio machines, but you can follow a cardio-style workout in the free weights zone to help you lose weight quicker. For example, kettlebell swings are a great cardio exercise and fat burning exercise. Dumbbell squat jumps and medicine balls slams are other exercises that require free weights equipment but really help with weight loss and fat burning. Once you’ve finished a free weights workout, your body will continue to burn calories for a longer period of time compared to a cardio machine workout. So, for weight loss free weights training seems like a no brainer, right? A combination of cardio training and free weight training is the perfect recipe for weight loss and to improve your body confidence

Woman using Cables, Bench, Weights

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Free weight exercises will improve strength

Most people use free weights equipment to build their muscle strength and increase their muscle size. Lifting, pushing and pulling free weights is by far the best way to build muscle and get stronger in your everyday life.

The best way to push your muscles and strength to the limit is to following a workout routine involving a number of compound movements. Compound movements are exercises such squats, deadlifts, pull-ups and bench presses. By doing compound exercises, you’ll be pushing numerous muscles at one time which will eventually result in them getting stronger and bigger. By working multiple muscles at one time, you’ll be improving your balance and coordination. Performing an exercise such as a barbell deadlift isn’t easy but once you get your form right, you’ll smash it and start improving the strength in your back, arms, legs and glutes.

Combining the main two benefits of free weights training – weight loss and muscle gain – will leave you with muscles that are much more defined and prominent. Whatever your level of weight training experience, using the free weights gym zone is something we encourage all Xercise4Less members to do. It’ll benefit your general physical health in daily life and also help to strengthen your mental health.

Barbells

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Become a part of the Xercise4Less community today and take those all important steps towards improving your fitness and reaching your fitness goals. Try strength training in our free weights gym zones or lift weights in our resistance machines zones – either way will help you to gain muscle and burn excess calories quickly. We provide members with the private ladies only gym zone too to help women workout with confidence. Don’t forget about our wide range of group exercise classes including the famous Les Mills workouts.

Whatever your fitness level; whether you’re an experience gym user or never used a gym before, join Xercise4Less Gyms today and start transforming your physical and mental health.

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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

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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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First Camp | Your Guide to Fitness

First Camps Featured Image
First Camps Featured Image

Your guide to fitness at Xercise4Less Gyms

First Camps are designed to give you the best possible welcome to Xercise4Less Gyms. Whatever your fitness goals, the camps will get your fitness journey onto the best possible start to ensure that you’re maximising your gym workouts.

First Camps are designed to give you all the skills and knowledge you need to navigate your gym journey the best way to suit you. We will teach you all about nutrition, our facilities and classes, strength training, and how to create healthy fitness habits.

Spaces are totally FREE but limited – if you’re interested in joining, complete the form below or speak to a member of the team at your gym for more information.

Register for a First Camp today:

Get stronger and fitter with First Camps

When you book onto one of our First Camps, you can expect to be supported by Xercise4Less Gyms friendly and real staff and instructors along the way. They will also encourage you to achieve your fitness goals using our gyms.

Whether you are a new gym user or would like a general fitness refresher, as part of inclusive Xercise4Less Gyms First Camps you will have 2 group sessions a week over an 8-week programme where you will learn all about:

  • Our facilities and how they can be suited to you and your training
  • Overcoming common obstacles that Xercise4Less members face
  • Nutrition and strength training
  • Establishing healthy fitness habits

Our group sessions will bring you into the Xercise4Less Gyms community and give you all the skills you need to make your fitness journey a success and learn know to push yourself to the next level.

Fitness Group Class

Members of every fitness level can get involved

At Xercise4Less Gyms, we take pride in our inclusivity. First Camps have something for everyone so take advantage of the opportunity and get involved. If you have questions about the gym, want to learn how you can boost your fitness to the next level or have a genuine interest in exercise, this is perfect for you.

To strengthen your understanding of training and nutrition, we would highly recommend coming along to one of our First Camps. Camps are included in your gym membership meaning that as part of your great value Xercise4Less membership, you’ll get the knowledge you need to push your personal fitness to the place you want it to be for FREE.

Remember that spaces are limited, so sign up using the form sooner rather than later.

Join Xercise4Less today

Don’t put off your fitness goals any longer, join Xercise4Less Gyms today whether you’re ready to join a gym for the first time, new to gyms, a casual gym goer or already an experienced gym user. Our members find everything they need to know from our First Camps, plus have the support from our friendly staff, specialist gym zones including Ladies Only and group fitness classes including the famous Les Mills workouts.

Join Xercise4Less Gyms today and book yourself in for one of our motivational and inclusive First Camp group introductions straight away.

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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Lose Weight Faster with Real Cardio Workouts

HIIT Box Jumps
HIIT Box Jumps

The Best Cardio Workouts for Weight Loss

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!

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.

HIIT Battleropes

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EMOM Cardio Workout 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.

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.

Woman on Treadmill

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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Get Rid Of Your Love Handles In The Gym

get rid of your love handles - main
get rid of your love handles - main

Lose your love handles at Xercise4Less Gyms

Get yourself to your nearest Xercise4Less gym and get ready to get rid of your annoying love handles. Say goodbye to a bulging waistline or middle aged spread when you can work out effectively at our inclusive gym in dedicated fitness zones like the cardio exercise area. Transform your hate handles or spare tyre into a flatter stomach with far less belly fat. Improve your health and wellbeing by shedding the flabby fat deposits around your hips and stop dangerous visceral fat from building up around your organs. Here’s how you can Get Rid of Your Love Handles in your local Xercise4Less gym.

Love a clean diet

You won’t get far in your quest to lose your love handles without an improved diet. The first thing you can do to lose unwanted fat is to stop eating unhealthy, fatty and processed foods and replace them with healthier foods loaded with nutrients. Begin gradually by including one healthy meal a day and progress from there. Soon you’ll enjoy eating fruit, vegetables, whole grains, lean meats, legumes and even fish. Try a healthier food diet and you’ll massively improve your chances of making those dreaded love handles disappear.

get rid of your love handles- clean diet

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Burn excess fat all over your body

Exercise is obviously an important part of losing love handles but what gym exercises should you do to lose excess weight from around your middle? Forget about spot reduction for your love handles and shift your calorie burning focus away from purely abdominal exercises. When you want to lose belly flab, you need to step away from that ab crunch machine and do cardio and strength exercises that burn lots of calories all over your body.

get rid of your love handles - ab crunch

Cardio exercising machines are your fat losing friends

When you want to shift extra weight, cardiovascular exercise can be a real friend. Make it easier on yourself and pick your favourite cardio machine to lose your love handles. Choose cardio workouts that you’re more likely to stick to when working out three or four days a week for 45 to 60 minutes. The treadmill and the rower are great calorie-burning machines but if you prefer the elliptical or the stair climber then use those machines instead to prevent a bulging waistline. Ramp up your fat burning efforts by adding some HIIT (high-intensity interval training) with cardio machines. HIIT’s short bursts of maximum effort followed by a quick rest period ensures your body burns plenty of calories even after your cardio workout is over.

get rid of love handles - rowing

Strength training is no flabby workout

Don’t neglect strength training when you’re trying to shed unwanted weight. Make sure to include compound exercises with free weights like burpees, squats, triceps dips and lunges in your fat loss programme and hit multiple muscle groups all at once. Use strength training exercises too that strengthen your abdominal area like planks, leg raises, and knee pull-ins. Make your obliques (hidden under your love handles) work hard too with Russian twists, weighted side bends and bicycle crunches and don’t leave your lower back out with strength training exercises such as glute bridges or Supermans. Adding muscle helps you burn fat and tone the muscles underneath the fat at same time. Deflate that spare tyre with more strength training in your weight loss plan.   

get rid of your love handles - plank

Hold back middle age spread with Xercise4Less Gyms

We’re always there to offer you support wherever you currently are on your weight loss journey. Work out and burn fat in our dedicated fitness zones like the private Ladies Only Gym Zone or in our large free weights area. Xercise4Less Gyms provides everything you need to lose those love handles for good from up to 40 inclusive fitness classes to plenty of cardio machines and a spacious Spin Studio. Get rid of your love handles quicker when you have an inclusive Xercise4Less gym membership.

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