Stepper Workout Guide

Boost your cardiovascular fitness

Ready for the ultimate fat burn and calorie blast workout? Working out using the stepper can help you make huge progress in terms of your fitness and your health. Keep reading this Xercise4Less Stepper Workout Guide to help you make progress fast.

Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the right place to start your fitness journey. Stepping into the cardio zones at Xercise4Less will allow you to supercharge your health and wellbeing by climbing numerous flights of stairs in just one spot in each of our gyms across the UK.

Using the stepper in the cardio zone

Don’t get stuck with your same old cardio routine; burn calories fast, increase your speed and build your stamina with a full body workout on the stepper. There are lots of ways that you can use a stepper at Xercise4Less to make your workouts more exciting and to even shock your body into a fat burning state to really maximise results.

Once you’ve stepped onto the machine, make sure that you’re comfortable and have set the machine to a comfortable level. Then, by holding onto the handles, keep yourself stood upright and push your feet down on the steps to help you build up some power and momentum.

When using the stepper, you have a couple of different options – low intensity or high intensity. Low intensity stepper workouts mean using the machine for a long period of time such as 30-60 minutes. Whilst performing a low intensity workout, it’s important to keep your back straight and not hunched to prevent injury. Try to keep a steady and consistent pace so that you can keep working for your designated time – you may need to lower the level on the machine to allow you to do this.

High intensity workouts are slightly different. Firstly, it will be a lot shorter in length with anything from 5 to 30 minutes. For high intensity stepper workouts, continue focusing on your form but increase the level so that the steps feel a lot lighter and more difficult to control. This will mean that your body is forced to work harder to keep it upright. If you can’t maintain this level for a long period of time, you could opt for 1-5 minutes ‘sprints’ so that you work for a short period of time but give maximum effort and then rest. This will increase your heart rate substantially and therefore push you closer to your weight loss goals.

Make great steps on your weight loss journey

Steppers are a great piece of equipment that will help you work towards your fitness journey and fitness goals. If you’re aiming to work on your weight loss, there are lots of small things that you can do to make a difference. One of those includes increasing your daily steps. For example, aiming for 10,000 steps a day could allow you to burn extra calories and therefore increase your weight loss results. If you’re unable to walk around during the day due to work or life commitments, step into the cardio zone at Xercise4Less and work towards your daily step goals.

All of the team at Xercise4Less are keen to help you focus on your goals with us and if that is specifically weight loss, the cardio zones (and steppers especially) could be incredibly beneficial to you. We provide over 400 pieces of exercise equipment, so you never waste time looking for fitness gear and delaying your workout. Every Xercise4Less gym provides enough steppers so that our members can blast calories with intensive stepping sessions at a time that suits them and their schedule.

Next time you visit Xercise4Less, use this full body stepper workout guide to supercharge your fitness programme with these variations of stepper training.

Transformation Camp Group

Join Xercise4Less Gyms today

Joining us means that you get a great value gym membership but also become part of a fitness community that will help to push you closer to your fitness goals. 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.

Benefit from quality gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring or attend one of our classes including the famous Les Mills sessions – either way, completely transform your workout programme.

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. 

Cross Trainer Workout Guide

Cross Trainer

For the best cross training fitness use our Full Body Cross Trainer Workout Guide. At Xercise4Less gyms you’ll find all the equipment for effective functional cross training whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. Working out on a gym equipment cross trainer is simply easier with Xercise4Less with our 16 ellipticals and cross trainer gym machines available in your local People’s Gym.

Energise your health and wellbeing with this full body cross training fitness session. Build your stamina and improve your overall fitness through a heart-pumping cardio workout. Hit your exercise goals even quicker with this cross trainer gym session. Talk to our friendly Personal Trainers to see how you can make cross training an important part of your Xercise4Less fitness plan.

How to Work Out Your Whole Body with Cross Training Exercises

Cross trainers are highly effective for losing weight, providing an intense workout for the entire body but taking it easy on your joints. Gym cross training machines are also highly adaptable, and you can tailor your workout to target specific muscle groups. It’s simple as well to learn how to work out with a cross trainer and a cross training machine is one of the safest pieces of gym equipment. A gym cross trainer machine provides both an upper-body workout and the lower-body workout of any elliptical machine.

When using a cross trainer in your local Xercise4Less gym, good posture will ensure that you get the most from your cross training session. Remember to keep your back straight, your hands at shoulder height on the handlebars, and concentrate on keeping your heels down on the pedals. Go at your own pace on the cross trainer gym machine but try changing the intensity through varying the speed and the resistance once you’re comfortable working out on a cross trainer.

You should have no problem getting to grips with the good quality cross trainers available in our gyms, but our Personal Trainers are always on hand to provide advice or cross training tips. Every one of our gyms is fully equipped with cross training machines including 16 ellipticals.

Read on for more detailed instructions on how to get the most from this cross training fitness guide.

Full Body Cross Training Workout Session

Lift your cardio performance with this cross trainer machine workout. If you’ve just joined the gym or are new to gyms, you’ll find this a great cross training workout to start with. Exercise in the cardio section of your local Xercise4Less gym and mimic walking, running and climbing stairs as you benefit from an effective full-body workout on the cross trainer over 30 minutes.

This continuous cross training gym workout consists of 5 stages, each stage lasting for 6 minutes:


Cross Trainer Workout Stage 1

This is the warmup section. You need to be training at 40 percent of your maximum effort level. The cross trainer gym machine should be set to a resistance level of 4.


Cross Trainer Workout Stage 2

You need to increase your cross training fitness pace up to 60 percent of your maximum effort level during this stage. Also raise that cross trainer resistance up to level 8.


Cross Trainer Workout Stage 3

A mix of high and low intensity at resistance level 12 will take you through this cross training gym stage. Each minute of stage 3 is going to consist of 50 seconds of low intensity 40% effort level. Then the last 10 seconds of each minute put your hands on the fixed handlebars and at your max effort level really drive those legs and sprint for some intensive functional cross training.


Cross Trainer Workout Stage 4

Reduce the cross trainer gym machine resistance back down to level 8. This cross training stage will be a continuous 6 minutes at a 60 % effort level.


Cross Trainer Workout Stage 5

The final cross training fitness stage is the cool down, bring the cross trainer resistance level back down to level 4 and your effort level at 40 percent to finish off your full body workout.

Join Xercise4Less Gyms for the Best Cross Training Workouts

When it comes to cross training gyms, there’s nowhere better than your local Xercise4Less fitness centre. Not only do we provide enough exercise equipment like 19 ellipticals and cross trainers for our gym members, but we offer more than 400 pieces of fitness gear in every gym. Use this Full Body Cross Trainer Workout Guide as part of your Xercise4Less exercise programme and achieve your health and wellbeing ambitions even quicker than you’d hoped.

Using the cross trainer for a full body functional cross training workout is helpful no matter where you are on your fitness journey. If you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, the People’s Gym provides the right equipment and the right workout environment. From a dedicated Ladies Only gym zone and energising Spin studio to a full-on combat zone and an effective functional fitness area, our gym members have everything they need to get fitter quicker. Sign up to an Xercise4Less gym membership and enjoy heart-racing inclusive group exercise classes including the latest Les Mills fitness session. Or change your whole outlook on fitness and nutrition with our amazing Body Transformation Camps and Boot Camps run by our friendly expert Personal Trainers.

Join Xercise4Less Gyms today and start seeing real results for your real body using gym cross trainer machines or lifting the heaviest free weights. Whatever you need to realise your fitness ambitions, Xercise4Less Gyms provides it.

Leg Extension Machine Workout Guide

Leg Extension
Leg Extension

Work your quads hard with this Xercise4Less Gyms Leg Extension Machine Workout Guide. Put your legs under pressure at one of our 20 leg stations as you work out your thighs, build lower body strength and improve muscle definition. This strength training workout is great for every level of fitness from being ready to join a gym, new to gyms, a casual gym goer or if you’re already an experienced gym user.

Using the leg extension workout machine at your local gym Xercise4Less can be an important part of your fitness plan. So, when you discuss your exercise ambitions with our friendly Personal Trainers, make sure to include this leg extension gym machine workout in your fitness programme. Whatever equipment you need to smash your exercise targets, Xercise4Less Gyms will provide it.

Transform Your Lower Body with a Leg Extension Machine Workout

With this Xercise4Less Leg Extension Machine Workout Guide you’ll get a lower body functional workout that will really boost your fitness levels. Work your quadriceps with this exercise for a leg extension gym machine.

Do not use this leg extension exercise for low-rep, high-load strength conditioning to avoid the risk of any possibility of knee ligament strain. Use a moderate load for the leg extension weight and follow the instructions below as to the number of recommended leg extension reps. Avoid doing this leg extension workout with any speed as you’ll just use momentum rather than engaging your muscles and don’t lock your knees at full extension. This can strain the knee joint.

If you have any questions on how to use a leg extension machine, just ask one of our friendly Personal Trainers in your local Xercise4Less gym. Our fitness staff are always on hand to offer tips on technique or encourage you when you need some extra motivation. You’ll never have to queue either to exercise on gym leg extension machine at an Xercise4Less fitness centre, we provide 20 leg stations in each gym so everyone can enjoy a legs day!

Read on for more detailed instructions on how to build up your lower body using exercises for the leg extension machine.

The Best Lower Body Leg Extension Machine Session

Work out with one of our leg extension machines at the Xercise4Less gym leg station for a leg-building boost.

Choose a moderate weight and sit on the leg extension workout machine with your legs under the pad, your feet pointed forward and your hands holding the side bars. This is your starting position. Adjust the pad so that it falls on top of your lower leg just above your feet. Ensure too that your legs form a 90-degree angle between the lower and upper leg to prevent undue stress at the knee joint.

Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of your body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit on the leg extension machine.

Do three sets of eight to 12 leg extension machine repetitions.

Join Xercise4Less Gyms to Kickstart Your Fitness Journey

Put some kick into your leg strength with this Leg Extension Machine Workout Guide. Put this gym leg extension exercise into practice at our 20 leg stations when you join Xercise4Less Gyms today. But when you join our fitness club, you’re also joining a real community of friendly people just like you who are keen to get fitter, lose weight or tone their body. We put your needs at the heart of Xercise4Less Gyms. You decide your exercise targets and we help you achieve your fitness dreams with a targeted effective workout plan. Whether you want to exercise using a leg extension machine or prefer lifting free weights, our Personal Trainers will work with you to reach your fitness goals as quickly and effectively as possible.

As the People’s Gym, we give our members what they need whether they’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Our gym membership includes a fully dedicated Ladies Only gym zone, heart-racing Spin studio, a pulsating combat zone as well as a highly effective functional fitness area. As an Xercise4Less Gyms member you also benefit from top class group exercise classes including Les Mills fitness sessions with friendly expert Personal Trainers ready to take you to the next level of fitness. Try too our incredible Body Transformation Camps and Boot Camps to push your body towards real sustained improvement.

When you join Xercise4Less Gyms today you kickstart your fitness journey to take you from the leg extension machine to the combat zone.