5 Ways to Burn Body Fat at Home

HiiT Workout at Home
HiiT Workout at Home

Smash your 2020 Fitness Goals

If you set yourself a challenge to reduce your body fat and to become leaner in 2020, we want to help you keep working towards that goal. Body fat can sometimes be stubborn and really mess up your body confidence but by altering your diet and training, you’ll soon be burning excess body fat and feeling healthier and happier.

Keep reading to read our advice all about how you can burn body fat at home until you’re back in the gym using our wide range of quality equipment and facilities.

Mix Up Your Diet and Training

There may be lots of different factors that contribute towards your fat gain, but the main two tend to be diet and lifestyle. Once you’ve mastered some, or all, of these changes, you’ll really boost your fitness and smash your goals:

  • Clean Your Diet – Nutrition is essential to help you live a healthier and happier life. By eating healthier foods, you’ll notice that your body shreds weight and body fat a lot quicker. This doesn’t mean that you need to live on salads and follow fad diets but you should try to limit junk food and takeaways and increase the amount of fresh and protein-rich foods that you’re eating.

  • Try HiiT Training – HiiT stands for High Intensity Interval Training and it’s tough but very rewarding. HiiT workouts involve working for 40-60 second intervals followed by a 10-20 second rest. This low rest time keeps your heart rate high which means that you’re burning calories and body fat at a quicker rate, especially with exercises like burpees, mountain climbers and jumping jacks. As HiiT workouts are short, they prevent you from getting bored and keep exercise fun!

  • Do More Cardio – To help reduce the amount of body fat that you have in your body, you need to do regular cardio training. It doesn’t matter if you’re not a strong runner or swimmer; you can go for long walks or climb the stairs in your house for 15-20 minutes a day instead. However, the more intense cardiovascular training that you do, the more of an impact it will have on your fat burning results.
Barbell Weighted Plates

Weights Are Your Friend!

People sometimes tend to shy away from free weights equipment such as dumbbells, barbells and kettlebells when it comes to weight loss and fat burn but using them will help you see amazing results.

  • Low Weights, High Reps – To use weights purely for weight loss and fat burn, drop the to a low weight and perform a higher number of reps. For example, instead of a heavy kettlebell that will help with muscle growth, instead use a lighter one and aim to complete 20-30 kettlebell swings or barbell squats. This type of training when performed regularly will help you achieve your desired results.

  • Perform Compound Exercises – Compound exercises are ones that use multiple muscles/muscle groups at one time. This of course requires more energy and work from your body which means that your body is burning more calories and body fat. Some examples of compound exercises are deadlifts, squats, pull ups and bench press. If you’re new to this type of training, ease yourself into it and always ensure that your form is correct to prevent any injury.

Exercise at Home with Xercise4Less Gyms

Whilst you might be missing your favourite piece of equipment from your Xercise4Less gym, use this time to try new things and mix up your typical training routine. There are lots of different types of training that can help you burn body fat and whilst you’re at home.

We’ve put together a wide range of @Home Workouts that you can complete in the comfort of your own home/garden. There is something for everyone – any ability, any fitness goal, any age – so whilst our gyms are temporarily closed, give one of them a try and see how it goes. You might just fall in love with a type of training that you never tried before.

We’re also offering our members exclusive access to a number of Live Stream and On-Demand group exercises classes with everything from Zumba and Les Mills Body Combat to PiYo, Yoga and Children’s Taekwondo. Come and join our expert personal trainers today as they take you through our classes exactly as you’d do them in the gym.

High Intensity vs. Low Intensity Training

Girl Using Battleropes
Girl Using Battleropes

Working Towards Your Fitness Goals

Whatever your personal fitness goals, it’s important to remain focused on them despite having to make some changes to your training routine at the moment. By maintaining a regular exercise routine, you’ll continue working towards your goals and also be making a really positive impact on your general health and wellbeing.

Everyone’s body is different. Everyone’s goals are different. We can’t all follow the same exercise routine; instead, use this time to try different training methods and exercise routines to see which helps you and what works best for you. Will it be high intensity or low intensity or a mixture of the two?

What is High Intensity Training?

High intensity training is the type of exercise that includes performing high energy movements and giving each movement your full energy. High intensity training includes working for certain periods of time with minimal rest which allows you to keep your heart rate consistently high. A great example of high intensity training is HIIT. HIIT workouts tend to include working for 40 seconds followed by a 15/20 second rest. In those 40 seconds to rest, you can perform exercises such as high knees, burpees, jumping jacks, skipping or sprints and give your maximum energy throughout.

High intensity training is suited to those who are working towards weight loss and want to reduce their body fat. You may not be wanting to lose weight but if you’re aiming to get fitter, high intensity training will push your fitness levels higher as you work harder and harder throughout the workout. High intensity training encourages faster results whether you’re working on weight loss, muscle gain or general fitness training.

High intensity training is tough but you can take it at your own pace. Within that 40 seconds of work time, fit in as many reps as you can; it doesn’t matter if that’s 5 or 25, the more that you follow this type of training, the more that you’ll be able to push yourself in the future.

HIIT Box Jumps

What is Low Intensity Training?

Low intensity training is a type of exercise that allows you to keep your heart rate steady as you’re maintaining a steady pace throughout. Low intensity training tends to include exercising for long periods of time i.e. 40-60 minutes of continuous exercise. Good examples of low intensity training at cycling, swimming, jogging, yoga, stretching and walking. All of these keep your body working for a continuous time and help you move closer to your fitness goals.

Some of the benefits of low intensity training include weight loss and fat burning. People tend to think of high intensity when it comes to losing weight but low intensity training is just as effective but it just means exercising over a longer period of time. For example, walking for 60 minutes could burn a similar amount of calories as a 20 minute HIIT workout so you should decide which works best for you.

Low intensity training is a great warm up for your gym session as it gets all of your key muscle groups working and boosts your heart rate. If you’re having a rest day, low intensity workouts such as Yoga, Tai-Chi and stretching are great for allowing your body to still make positive progress without putting too much strain on your body.

Tailor Your Workouts to You

Different ways of training are suitable for different people. No two bodies are the same and that’s why you need to find what works best for you. Trial a few different workouts and training styles to see what works best for you and what allows you to make positive progress on your fitness journey.

Whether you like to workout out for 20 minutes a day of an hour 1-2 times a week, low intensity might be suited to you or high intensity might be exactly what you’re looking for. You don’t know until you try so give them a go and see what helps you best.

Stay Active at Home to Boost Your Fitness

Continue to exercise at home whilst our gyms are closed whether you do something low or high intensity. We understand how important fitness is our community and that’s why we’ve created a wide range of @Home Workouts for different fitness abilities and fitness goals so that everyone can focus on their physical and mental health by staying active.

There is something for all abilities, interests and goals so log in via our website or X4L app today.

Using Your Bodyweight to Boost Your Fitness

Man Doing Plank in Gym
Man Doing Plank in Gym

Equipment Free Workouts with Your Bodyweight

Whilst our gyms are closed, we’re encouraging our members to continue working on their fitness and to keep pushing themselves to achieve amazing things just as they were before we closed our gyms. You might have limited amount of equipment or have none at all but that’s not a problem. There are plenty of ways that you can use just your bodyweight to exercise in the comfort of your own home or your garden and still make positive steps on your fitness journey.

Girl Doing Home Workout on Sofa

Useful Bodyweight Exercise to Try at Home

The possibilities with bodyweight exercises is endless. They’re also very simple exercises that everyone can perform no matter their fitness ability and strength. Bodyweight exercises require nothing expect yourself. No need for anything else. If you’re new to exercise or a gym veteran, bodyweight exercises can be really useful to include in your daily exercise routine at home or at the gym. Once our gyms reopen, keep performing these type of exercises as they’ll help with day-to-day tasks and your general health.

Some of the best bodyweight exercises for your lower body are squats, lunges, glute bridges, donkey kicks and jumping squats. These all push your muscles to work harder in your lower body and increase strength and mobility. If you’d like to work on your upper body, you’ll want to do exercises such a press ups, back raises, tricep dips and pull ups. All of these can be performed using just your bodyweight and have an amazing impact on your strength, muscle definition and general fitness. To really work your core and tone your stomach, bodyweight abs exercises are really effective. This means exercises such as sit ups, crunches, shoulder taps and scissor kicks.

Once you’ve got the basic moves mastered, this is when you can push yourself slightly out of your comfort zone and use weights and other machines and equipment to help you smash your goals and make positive growth on your fitness journey.

Neglecting Bodyweight is Neglecting Your Goals

Sometimes people think to get bigger and stronger you have to be using weights. Of course, weights are important in regards to this and are the catalyst for muscle growth and muscle definition but this will be difficult to do without having a strong base.

If you’re lifting heavy, perform bodyweight exercises to help you warm up and ease your muscles into the workout. If you’re new to the gyms and exercises, bodyweight exercises help to build up a strong foundation. For example, to work on your upper body strength, start with bodyweight press ups either laid flat or on your knees. Once you’ve built up enough confidence and strength to complete multiple sets of these quite easily, you can then move onto much more challenging exercises such as a bench press or chest fly.

You can make amazing progress just by using your bodyweight so try not to neglect these type of exercises and movements. Sometimes people think by doing bodyweight exercise that they’re not making progress when in fact, you’re making amazing progress and building strong foundations across your body to help you with running, weight training, group exercises class or general daily tasks.

Exercise at Home to Suit You and Your Goals

Whilst you might be missing your favourite piece of equipment from your Xercise4Less gym, use this time to try new things and mix up your typical training routine. If you usually rush over to the squat rack, follow a Leg Circuit in your living room of bodyweight lunges, squats and glute bridges and keep going until your muscles give in. If you’re a big fan of cardio training on the stair climbers, why not follow a HIIT workout guide packed with bodyweight moves to raise your heart rate and burn calories fast? Plus, all of our quality equipment and facilities will be waiting for you upon your return.

We’ve put together a wide range of  @Home Workouts that you can complete in the comfort of your own home/garden. There is something for everyone – any ability, any fitness goal, any age – so whilst our gyms are temporarily closed, give one of them a try and see how it goes. You might just fall in love with a type of training that you never tried before.

Whatever you’re doing at the moment, try your best to establish a positive exercises routine, stay safe, look after your mental health and we’ll see you once we reopen.

International Women’s Day – Sophie Dickson

Sophie Dickson - Featured Image - International Womens Day
Sophie Dickson - Featured Image - International Womens Day

Using the gym to improve body confidence

For this year’s International Women’s Day, we want to share what our female members are doing at Xercise4Less Gyms to reach their fitness goals but also improve their confidence and become happier.

Sophie Dickson, 29, joined Xercise4Less Newcastle-upon-Tyne 3 and a half years ago and in that time has worked incredibly hard to become healthier and now has a lot more body confidence. What has had the biggest impact on the positive changes? Weight training. Sophie swears by weight training and says that it has helped her to gain muscle and weight – something that she has always struggled with.

Sophie Dickson - Member Story - International Womens Day

Turning nerves into excitement

We see lots of woman using our free weights zone and resistance machines zones, but we’d love to see even more! For some Xercise4Less members, adopting a new style of training can be daunting and intimidating but once you give it a go, you’ll realise how much fun it is. 

Sophie wasn’t always as confident as she is, she was actually really nervous when she first joined Xercise4Less Newcastle-upon-Tyne. She was underweight and her doctor suggested going to the gym to gain weight. Fast forward 3 years and she’s upped her weight from 7 and a half stone to 9 stone 6 lbs and loves her time spent in the gym.

“People think that if you do weight training, you’ll look bulky and ‘manly’ with big muscles but that’s not the case. I used to think that but you don’t get like that, you just look toned, healthy and happy.”

It’s taken Sophie a long time and hard work to get to the weight she is now. She used an Xercise4Less personal trainer to help her on her weight/muscle gain journey too. Her PT not only showed her what to do in the gym, but made Sophie realise how important nutrition is and what she needed to do to achieve her goals.

“My personal trainer made me aware of things like how much protein I needed, how much carbohydrates I needed and how many meals to eat a day. He taught me all about protein shakes and things like that too. All of this alongside my gym routine really helped me.”

Weight training can help you achieve your goals

It’s unfortunate that some women avoid weight training and strength training but it’s an amazing and really effective form of training that could take you closer to your fitness goals. Whilst weight training isn’t easy (especially when really pushing yourself), once you start to see results, it makes it all worth it. Sophie’s weight training is varied. She visits Xercise4Less Newcastle-upon-Tyne twice a week – this works for her and her goals to keep her in a calorie surplus. By sticking to 2 workouts a week, she focuses on a leg workout and an upper body workout.

“My training is varied but involves heavy compound movements at the moment because they really help to build muscle. I do things like pull-ups, deadlifts, squats, front squats, use the leg press and bench press. I’m not super strong but I probably weigh around 59kg, but I can squat 60kg and deadlift 65kg! When I go to the gym, I can get all my stress out and get on with my workout and feel better about myself.”

Sophie Dickson - Member Story - International Womens Day-1

The People’s Gym – inclusive and friendly

We’re so proud of the communities at Xercise4Less Gyms and Sophie has had a great experience which confirms that and shows that no matter your gym experience, our gyms will welcome all women with open arms and make you feel part of the family.

When Sophie first joined the gym, she had very little confidence. She even asked her personal trainer to have their sessions in the Ladies Only zone to focus on her squatting technique. For 3 months, she worked on her strength and confidence and then started working out in the main gym.  

“Everyone at my gym is really friendly. Both members and staff really help and look out for you. When I see familiar faces, they ask if I need them to spot me or if I need any help with the weight. It’s nice that people are always there to help you out. When you join, someone shows you around, so you know where everything is and you have an idea of what to do in the gym.”

“The gym has everything you need to start weight training – it’s well equipped. The group classes are really good too. Most of the classes are focused around weight loss so I don’t do those ones but yoga, core conditioning and legs, bums and tums are really good.”

Sophie Dickson - Member Story - International Womens Day-2

Step out of your comfort zone for International Women’s Day

International Women’s Day 2020 is all about equality. At Xercise4Less, all of our members are equal and that’s why we encourage our female members to use all of our facilities and equipment, especially weights. Sophie had no experience of weight training when she joined and now, she swears by it – give it a go and see how you feel, it might be the best thing you ever do!

“Don’t be scared of weight training. Go for it. You’ll be toned, fit and healthy. If you’re wanting to gain weight and muscle, make sure you get your nutrition right too. My advice is just focus on you and what you want and ignore what people think and say. I’ve had people making snide comments to me, but I’ve stuck with it for 3 years and I’m much healthier now.”

Become an Xercise4Less Gyms member today and pay only £10 for your first month with NO extra fees. Happy International Women’s Day from Xercise4Less Gyms!

International Women’s Day 2020

Group of Women - Featured Image
Group of Women - Featured Image

Celebrating all women

A day dedicated to celebrating women? Sounds like a great idea! Women are always uplifted for their achievements but today we really focus on the women we are, the women we know and the women we aspire to be.

On Sunday 8th March, people all over the world will show their appreciation to all women. The organisers of #IWD have chosen to focus on the theme of equality and #EachforEqual – encouraging people of all genders and backgrounds to treat females as equals. As The People’s Gym, we already do this at Xercise4Less Gyms and are proud of our equality and inclusivity across all of our 51 gyms.

Woman using Cables, Bench, Weights

Encouraging women to smash goals at Xercise4Less Gyms

With a huge variety of equipment in our gyms, we encourage women of all abilities and of all fitness levels to train with us. It doesn’t matter if you’ve never stepped into a gym before or you’ve been using gyms for years, there will be something to suit you. Some women might not have done weight training before and some women may not have done much cardio training before but luckily, you’ll find exactly what you’re looking for in an Xercise4Less gym.

The best way to navigate the gym is to set yourself regular fitness goals. If you’re wanting to lose weight for a certain event (wedding day, holiday, birthday), use our cardio equipment such as treadmills and rowing machines and maybe start following HIIT workouts. We run a huge range of fitness classes including the famous Les Mills classes, legs bums and tums, boxercise, Zumba and clubbercise – all of these will allow you to meet other men and women too whilst pushing your fitness to the next level. If you’re wanting to gain weight and muscle, we have resistance machines and free weight areas that allow you the freedom to focus. Whether you want to smash leg day or push your full body workout to the next level, as part of your great value membership you’ll have access to leg presses, weightlifting platforms and dumbbells up to 75kg. This is just some of the quality equipment that allows women of all abilities and backgrounds to push themselves out of their comfort zone at Xercise4Less Gyms

Older Woman Training with Kettlebell

Inclusivity is key at Xercise4Less

We’re proud to be a real gym. We understand our members. We know that some women want to build up their confidence at their own pace before they’re thrown into the ‘deep end’. That’s why the vast majority of Xercise4Less gyms have a separate Ladies Only section which provide you with a place to work out without having to worry about being surrounded by male members or maybe just more advanced gym users.

Equality is as important to us as it is to you. That’s why within Ladies Only zones, you have access to the same equipment as all members, just in a smaller space. By using cardio equipment, dumbbells, barbells, kettlebells, weighted plates, resistance machines and more, you can take your fitness journey to the next level. Just because you want to work out within the comfort of a smaller space, doesn’t mean you need to give up on your fitness goals. At Xercise4Less Gyms, we will support your goals and include you in our amazing community.

Woman in Free Weights

Join inclusive Xercise4Less today

At Xercise4Less, we have something for all women regardless of their goals. If you want to transform your body – this could mean weight loss or weight gain – you can sign up for one of our inclusive group Transformation Camps led by our qualified instructors. If you want to blast excess calories and fat, we have a diverse range of classes to test you and your fitness. If you like to mix up your workouts, you’ll have a choice of weights zones, combat zones, a spin studio, an exercise studio and so much more with us.

Join Xercise4Less Gyms today on International Women’s Day and pay just £10 for your first month with NO added fees! After all, who runs the world? GIRLS!

Benefits of Squats in Your Training Workouts

Squats in Class
Squats in Class

Make Squats a Key Part of Your Strength Training

At Xercise4Less Gyms we know just how great of an exercise squats can be. In fact, some people swear by squats so much that they think it’s the one workout you should always include in your strength training programme. But what exactly is a squat?

A squat is a compound movement (uses more than one joint) for your lower body and which requires a lot of muscles to perform correctly, particularly using weights like barbells. Squats will build your leg muscles, strengthen your glutes, and tone many other muscles besides.

Ready to give squats a go and incorporate them into your next workout routine? Read on for all the benefits of squats, when you should do them during your workout week and what the best squat technique is for you. 

The Real Benefits of Squats in an Xercise4Less Gym

Squatting with a barbell on your shoulder really builds your main leg muscles: quadriceps, hamstrings, and calves but that’s just the start. Improved lower body strength through squats also improves your athletic performance and your everyday mobility and posture. Squats engage your ankle, knee and hip joints all at the same time strengthening them for normal daily activities like lifting or bending and help keep you mobile longer in life. Literally nothing is left out when you squat though; you work your back, your core, your shoulders, and your arms. By using so many muscle groups in a squat, your body burns a huge number of calories in the process. And, of course, most cardio and sports need a strong lower body so effective squats allow you to run faster and for longer thanks to your improved leg strength. Finally, there are loads of squat variations so you can change up your workouts and keep challenging your body.

Squat Rack

When to Include Squats in Your Weightlifting Programme

You could squat 3 times a week but most people work out with squats no more than once or twice a week so their muscles can fully recover. Squats are usually included on either a leg day, lower body day, or push day.  

If you want an expert to check your squat form, our staff will help you to perform a proper squat. And that’s key because it’s important to get your form right to perform the exercise the most effective way possible. Once you have the right squat form, squats are hugely effective in building muscle and improving your body shape.

Read our brief guide as to the best form for squats below.

Squats on Squat Rack

The Best Technique for Gym Squats

Squats need to be done correctly for maximum effectiveness so this is how you should perform a squat:

  • Stand with the barbell on your back and a slightly wider than shoulder width stance
  • Bend at the knees, pushing the hips back but keeping your torso straight
  • Keep squatting until your thighs are parallel to the ground
  • Then squat back up to the starting position, keeping your knees in line with your shins and maintaining a straight torso

You can choose from many different forms of squats, but the most common type of barbell squats are the high bar back squat or Olympic squat, a low bar back squat, and a front squat. All of these use a barbell, but the placement is different in each type. As all our bodies are different, your squats won’t look exactly the same as other gym users but don’t worry!

Join Xercise4Less Gyms and Get into Your Very Best Shape

At Xercise4Less Gyms we want to empower you to find the right fitness programme for your fitness goals – and we think that squats are an important part of getting you into the best shape possible.

If you’re not already a member of Xercise4Less Gyms what are you waiting for? You could exercise at a great value gym which provides a non-intimidating, friendly and inclusive environment for members at every stage of their fitness journey. Whether you’re just getting started or want to start training for a marathon, you’ll be inspired to reach your fitness goals when you join Xercise4Less Gyms today.

Boosting Your Stamina for a Long Distance Race


Training for Your Next Big Run at Xercise4Less 

When it comes to a long distance run, preparation is the most important part. Whether you’re running a 5k, 10k, half marathon or a marathon in the coming months, all of the hard work before the race is what will make you perform better and achieve your personal goals.

At Xercise4Less Gyms, we have the equipment to support your training and help you to get race fit. Our variety of gym zones including Cardio Machines, Resistance Machines, Free Weights, Ladies Only, Spin Studios and Exercise Studios can all contribute to your improved fitness.

Man using Battleropes and Prowler

Working on Fitness to Improve Running Time

Whilst you’re going to be taking part in a long distance race, there is a variety of training that you can do. Yes, treadmill workouts are an important part on your preparation but by working on your general fitness and stamina, you’ll get the results you want. To do this, you should aim to do a mixture of cardio workouts, strength training and HIIT workouts.

By using cardio equipment such as Cross Trainers, Rowing Machines and Stair Masters, you’ll boost the strength of your heart which will improve your stamina over time. Having a strong stamina is really important for long distance running because this is what we keep you going – that and mental strength! Also try HIIT workouts (high intensity interval training). This can really shock your heart and push you to your limits. Aim to incorporate this type of training into your workout routine at least once a week. This will have a positive impact on your stamina even though your workout will be over a shorter period of time.

When you use the treadmill, try interval training. This means changing the speed from walking to jogging to sprinting and repeating that process. Doing this will boost your overall fitness and while it’s unlikely that you’ll be sprinting the whole distance of a marathon or 10k, it’ll mean that you’re able to pick the pace up from time to time because you’ve had plenty of practice. Also, try to set yourself small challenges throughout the training process.

Weight training is important and shouldn’t be missed. Strengthening your legs is important but aim to have a strong upper body and core too – all of this will contribute your success. At Xercise4Less Gyms, we have quality equipment in our free weights and resistance machines areas such as bench press, shoulder press, barbells, dumbbells and much more. Whilst strength training doesn’t need to be a key focus, incorporating it into your workout routine will only benefit your stamina and overall fitness.

Calling All the Ladies

At the People’s Gym, we take pride in our inclusivity. We offer Ladies Only sections in the majority of Xercise4Less gyms meaning that women can train for anything from a 5k to a marathon in the comfort of a smaller and more comfortable environment.

Ladies Only zones typically have cardio and free weights equipment (dumbbells, kettlebells, barbells). Using the weights will help you to strengthen your muscles which will benefit you during the race. Strong legs will work in your favour and mean that you’re able to run for a longer period of time. Resistance machines such as leg press, leg extension and leg curl will be really helpful or you could use barbells for squats and lunges too. 

Why join Xercise4Less Gyms?

Don’t put off the opportunity to get fit in time for your long distance run – join the gym now and start working towards your goals. Join Xercise4Less today whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Our members find everything that they need to reach their personal goals from our friendly staff to group fitness classes including the famous Les Mills workouts.

Body Transformation Camps | Boost Your Fitness

Transformation Camp Main Image
Transformation Camp Main Image

Revolutionise Your Fitness with Xercise4Less Body Transformation Camps 

Do you dream of transforming your body by achieving maximum results from your fitness efforts? Reach the most ambitious exercise goals when you sign up for an Xercise4Less 8 week Body Transformation Camp today. Our body transforming gym programme for men and women delivers real results no matter your fitness level. Transform your mind and body whether you’re new to gyms, a casual gym goer or already an experienced gym user. In intense but fun training sessions designed by experts, you’ll learn how to work out with confidence as you change your body and your attitude to fitness for ever. With the next Xercise4Less Transformation Camp starting on Monday 24th February, now is the perfect time to book! 

Blast fat and pack on muscle as you tone your body in our morning or evening Body Transformation Camps. Join over 14,000 of your fellow gym members who radically transformed their bodies this year and lost over 3,000 stone in the process. In our weight loss boot camp, you’ll get the latest nutrition and exercise information, access to our highly effective nutrition app and support from your unique transformation group. We give you the right mental tools and the latest fitness techniques to start transforming your body. Make new gym friends and achieve maximum results in minimum time supported by inspiring and motivating coaches all thanks to an Xercise4Less body transformation programme.

Our Body Transformation boot camps are only available to Xercise4Less Gyms members so join us today if you’re not already a member of our results-driven gyms. Read on to find out how our body transformation camps can kickstart your health and wellbeing journey.

Why join Xercise4Less Gyms?

With a friendly, inclusive gym community, we’re suitable for people of all fitness levels. Whether you’re looking to lose weight, improve fitness or increase muscle, we have the equipment and facilities you need to achieve your goals.

Transformation Camp Group

Start Your Personal Fitness Journey the Right Way

The Xercise4Less Body Transformation Camp will help you understand how to eat more healthily and how to work out more effectively using the most up-to-date exercise techniques. Work towards your fitness goals no matter how challenging they are or what fitness level you’re starting from. We love to work with people of no gym experience just as much as we love motivating gym veterans.

Xercise4Less Gyms has helped thousands of people achieve their dream health, fitness and weight loss goals through our body transformation programme that includes:

  • 3 fun and inclusive sessions a week morning or evening depending on your schedule
  • Burn approximately 500 calories per session!
  • 24 unique, progressive training sessions. No workout will be the same!
  • Track your improved fitness with our fitness tests
  • Inclusive access to the Xercise4Less nutrition app to tailor your meal plan to your own specific calorie and macro-nutrient requirements
  • Daily support through your own private transformation group on our members app
  • Private access to our Team Transformation Facebook group to share fitness and nutrition tips with gym members all over the UK
  • Weekly weigh-ins and before and after comparison photos

You’ll be supported by your body transformation teammates and friendly coaches as you change old habits and create new healthy ones. Transform your body and mind with the right fitness knowledge and nutritional tools when you book our fit body transformation camps now.

*Terms and Conditions apply, click here for more information.

Fitness For Life Menu: Week 1-4: Starting your Fitness Journey

get rid of your love handles - plank

Introducing yourself to your Fitness Journey:

Ease your way into the journey to ensure you build up your fitness as naturally as possible, maintaining more efficient and realistic results. It will take up to four weeks for you to start seeing your body change, so don’t panic or throw in the towel if you fail to see improvements after the first week. Compose your own workout from the options below; factoring in the length of workout you want to perform and your current fitness level. We recommend you give all the options a try, eventually finding the right exercises that can help you achieve your personal targets.

Menu 1 - Sam Chia X trainer

Menu 1: It takes 4 weeks for you to start seeing your body change

Starter – Warm up

  • 2 mile walk on the treadmill
  • 250m on the rower
  • 2 miles on the bike
  • Burn 100 calories on the cross trainer
  • 5-minute stretch
Menu 1 - Chia treadmill walk

Main – Full Body

  • 50 bodyweight squats
  • 30 push ups
  • 20 tuck jumps
  • 10 burpees
  • 20 mountain climbers
Menu 1 - Sam Chia push up


Dessert – Core

  • 30 second plank
  • 50 ab crunches
  • 30 seconds of flutter kicks
  • 40 heel touches
  • 20 Russian twists
get rid of your love handles - ab crunch

We have selected these activities to help ease you into a new routine. The exercises are not too rigorous but will leave you feeling as though your session has been worthwhile. This is an introduction to 2020, and of course, we have catered for an overindulged festive season.

What's next?

After you have completed the first menu, turn your attention to the next menu with increased intensity and difficulty. 

Fitness For Life Menu: Weeks 5-8: Owning your Fitness Journey

fitness for life - sam chia - main
fitness for life - sam chia x trainer

Build up the intensity to start noticing results

Over the next four weeks, you will build-up your intensity, pushing your body further than you did in the previous menu. This is the time frame in which others will begin to notice your hard work, giving you a sense of achievement and encouragement to follow the next sequence of exercises. Again, tailor the options provided to meet your targets and ensure you gain the most from your workouts. As your body adapts to the increased intensity, the exercises will become easier on a weekly basis.

Menu 2: It takes 8 weeks for your family and friends to see your results

Starter – Warm up

  • 1 minute of step ups
  • 5 minute incline walk on the treadmill
  • 50 calories on the bike out of the saddle
  • 2 miles on the cross trainer
  • Climb 5 flights on the stepper


Main – Full body

  • 10 jump squats
  • 5 pull ups (assisted or non-assisted)
  • 20 weighted walking lunges
  • 30 second dead hang
  • 30 seconds of high knees


Dessert – Core

  • 20 leg raises
  • 45 second plank
  • 30 toe taps
  • 20 reverse crunches
  • 10 ‘V’ sits

Following this segment of the journey will help you to feel more comfortable and in more control of your fitness journey, giving you the confidence to challenge yourself and maximise your workouts. At this point, your family and friends should be starting to notice transformations of your body. This sequence will also make you aware of your improved levels of fitness as well as bettering your general wellbeing.

fitness for life - sam chia step ups

Keep going, take your fitness journey to the next level...

As you continue your fitness journey, you will start to feel the benefits of your hard work with real results beginning to show to those around you. See the third menu for the next step of the journey.