Amazing Group Exercise Classes in Dedicated Spaces

Group Exercise for All at Xercise4Less

At Xercise4Less, we’re really proud of our diverse group exercise offering at all of our friendly gyms across the UK. Every day, week and month, we have a huge range of classes available to suit our inclusive fitness community. We have everything from High Energy Les Mills classes to Dance classes like Bokwa and Zumba. Whether you want to burn up to 700 calories in a single class and focus on fat burn or slow it down for a low intensity stretch and conditioning class, Xercise4Less gyms have something to suit you.

Better still; this isn’t going to change once we reopen after the Coronavirus pandemic. We plan on offering members all of our amazing classes but there will be some slight alternations to make sure that we’re able to keep our members and staff safe whilst at the gym.

Woman in Fitness Class with Barbell

Keeping Members Safe during Group Exercise

We know how much our members love our group exercise classes. They grow in popularity every single week and a lot of our favourites such as Indoor Cycling, Legs, Bums and Tums and Zumba are fully booked on a weekly basis too. That’s why we’re always going to keep offering these classes as we understand the importance these have to our members’ fitness journeys.

The facilities at Xercise4Less are all really spacious. By splitting our gyms into different zones, we’re able to provide our members with great spaces to workout. This includes our amazing Fitness Studios and Spin Studios which allow us to offer specific GX classes in large exercise spaces. This allows our members to complete their workouts in comfort so that they can focus on their individual fitness and performance without worrying about getting too close to other members.

Once we reopen after our Covid-19 closure, we’ll be ensuring that everyone has a comfortable exercise space throughout their GX class. Reducing our class numbers will mean that instructors can ensure that everyone has at least 2m space around them but ideally 3m so that everyone is comfortable. Our timetables will change slightly too. This is so that we can clean down our spacious fitness studios, spin studios and equipment before the next class takes place.

Online Fitness Classes to Cure Your Cravings

Have you been missing your favourite Xercise4Less classes during lockdown? Have you been struggling to get into some sort of regular fitness routine? We understand how hard it has been but that is why we’re now offering all Xercise4Less members exclusive access to over 140 Live Stream and On-Demand classes through our Fitness On-Demand platform.

Live Stream classes are real-time events where you follow our qualified instructors as they perform each movement in the group exercise class. Our On-Demand classes are pre-recorded classes, allowing you to take part at a time that suits you.  All of our classes are led by our amazing GX instructors who will motivate you throughout the session and push you closer to your fitness goals.

By signing up to the platform today, you’ll have instant access to classes such as HiiT, Yoga, Core, Circuits, Zumba, PiYo and lots of classes from the Les Mills programme. Did we mention that it’s free? Get yourself registered today to start making a really positive impact on your fitness. Group exercise is also amazing for your mental health, even at home, because for those 30-60 minutes, you’re part of an uplifting and motivating fitness community where everyone is working together to achieve their fitness goals.

Equipment and Facilities to Help With Recovery

Equipment and Facilities to Suit All

Xercise4Less gyms provide members with a huge range of equipment and facilities. Regardless of what you want to use the gym for, we’re very likely to have the equipment and the space that you want and need. All Xercise4Less gyms are split into a number of different zones. These include Cardio, Free Weights, Resistance Machines, Combat, Exercise Studio and Spin Studios. This huge amount of space means that all members are able to focus on their workout comfortably and safely.

Of course, this is even more important following the Covid-19 pandemic which is why we want to reassure and encourage the public to join our friendly and inclusive community at Xercise4Less to help improve their health and help with recovery.

Woman on Cross Trainer in Cardio Zone

Focus on Your Health and Recovery at Xercise4Less

On Friday 20th March, we closed all of gyms under Government instruction and 3 (long) months later, we’re now beginning preparations to open again shortly. Once our gyms are able to reopen, we encourage you to come to an Xercise4Less gym and use our amazing spaces for yourself and start to see them as a place for you to really focus on your health and recovery.

Whether you developed Coronavirus symptoms during the last 3 months or not, we can’t deny how much it has highlighted the importance of our health to us. One of the best ways to build up your immune system is by staying fit and exercising regularly. Our gyms provide you with an amazing opportunity to do this. Whether you choose to improve your cardiovascular fitness in the Cardio zone on treadmills and rowing machines or build up your physical strength in the Free Weights or Resistance Machines zones, we have lots to offer.

Better yet, due to the size of our clubs and the large amount of space that we offer our members across the UK, we’re able to keep our members safe and comfortable. Social distancing will be adhered to throughout our gyms and because we have so much space to work with, this doesn’t inconvenience our members in any way.

Leave Lockdown and Become Healthy and Strong

It might have been a while since you last worked out in the gym – or, it might have been a while since you worked out at all. That doesn’t matter to us though because we want to encourage you to work on your fitness with us regardless.

If lockdown lead you to gaining excess weight and become slightly less active, don’t dwell on it. Now is the time to focus on reversing the effects of the last few months and pushing all of your energy towards your weight loss journey. When you come to an Xercise4Less gym, you have the choice to take your workout at your own pace. You can push yourself in our Spin Studios and GX classes to reach your potential with a high energy session. You also have the choice to do a low intensity workout such as steady cardio on the stair climber or treadmill.

Not forgetting that your mental health will become a lot stronger once you become an Xercise4Less member too. It’s likely that you’ve spent a lot of time at home during the last 3 months and now that you’ve got the chance to get out, embrace that. Surround yourself with an uplifting and friendly fitness community with everyone from our front desk staff through to our members. You may have enjoyed exercising at home but nothing beats having a dedicated place to exercise, especially when it’s a clean, safe and spacious Xercise4Less gym.

Online Fitness to Help With Your Fitness Journey

Whilst we’re working on reopening our gyms and waiting for the day we can allow you all to use our gyms again, we’ve been providing existing and new members access to an amazing selection of online fitness tools to help them stay focused during the Covid-19 lockdown.

Why not sign up today and join us? By becoming part of our community, you’ll have exclusive access to these tools. We’ve recently launched a brand new Fitness On-Demand platform which means that you can access our Live and On-Demand classes instantly from the X4L app. We’re now running 140+ classes via that platform including Les Mills BodyCombat, BodyAttack, GRIT, Legs, Bums and Tums, Zumba, Yoga and many more.

Our Personal Trainers have also designed a wide selection of @Home Workouts that you can follow at home with little to no equipment needed. These workouts all come with a video instruction that take you through the full workout and show you how to perform each exercise safely.

£1 First Month, ZERO Joining Fee | Safe, Spacious, Clean & Friendly

£1 £0 Joining Fee Promo
£1 £0 Joining Fee Promo

Join today and pay only £1

Has lockdown slowed down your fitness? Maybe your home training has given you the gym motivation you were lacking before. Give your workouts a new lease of life and boost your fitness with the latest offer from Xercise4Less. By joining today, you will pay only £1 for your first month gym membership with no additional fees!

Activating your new membership is simple – use our latest promo code online and you’re ready to go. Don’t wait to kick start your fitness journey in the gym, make the most of this amazing reopening offer while it lasts.

Why join Xercise4Less Gyms?

We take pride in our friendly, inclusive and fun gyms at Xercise4Less. We’re suitable for people of all fitness levels, have great facilities including ladies only zones, offer a wide range of motivational classes and all the equipment you need to achieve your goals.

All of our facilities are COVID safe, spacious, clean and friendly meaning that you can be reassured that you will feel safe and comfortable when you workout with us at Xercise4Less. All of our gyms follow the recommended Government guidelines in relation to social distancing, cleaning and safety. 

Terms and Conditions
£1 First Month + £0 Joining Fee – Available from: 01/07/2020 until 31/07/2020 23:59

  1. All promotional offers are subject to availability that can start and can end at any time without notice, unless specified.
  2. Once the promotion has ended the offer is no longer redeemable.
  3. The promotion code for any gym offer or discount can only be redeemed through or at our gym locations where available.
  4. Exclusive online promotions where stated are not redeemable in gym, only online via the URL’s specified in point 3.
  5. The promotion can be redeemed using the following payment methods Direct Debit, credit or debit card on all annual or monthly membership products only.
  6. Promotions offered are specific to peak monthly flexible and peak annual contracts, unless otherwise specified with a £0 joining fee.
  7. Promotional offer must be claimed using the promotion code provided.
  8. Offer cannot be transferred to another person.
  9. Offer cannot be used in conjunction with another promotion.
  10. £0 / Zero joining fee, discount savings cannot be exchanged for cash or any other product or service.

Work Out in a Comfortable and Spacious Environment

Keeping Our Members and Staff Safe

We’ve been missing all of our members whilst our gyms have been closed under Government instruction. We closed our doors on Friday 20th March and we’re eagerly waiting for the green light to reopen again. Whilst we’re waiting, we want to let you all know that we’ve been making some positive changes to all of our clubs to ensure that members and staff will feel safe and comfortable whilst at their Xercise4Less gym.

We love all of our gyms and whilst you haven’t visited us for a while, let us remind you exactly why you should be counting down the days until you’re back…

Man Doing Plank in Gym

Spoilt For Choice with Space at Xercise4Less

The vast majority of our gyms are in very large spaces. This means that our members have more than enough space to complete their workout without feeling that someone is in their way or crowding over them. Following the Covid-19 pandemic, this has never been more important.

We want to reassure everyone that once we reopen, they’ll continue to have a comfortable and spacious environment to workout in. Due to the nature of our large spaces, our equipment is able to be spaced out evenly without making any significant changes that will limit you and your fitness journey. Social distancing is really important and we’ll be following that throughout our gyms and because we’re spoilt for choice when it comes to space, members will still be able to enjoy their gyms sessions just as much as they did before.

Throughout our gyms we have a number of different zones including Cardio, Resistance Machines, Combat and Free Weights. All of these (besides Combat) will be accessible to members to navigate their way around throughout their session. For example, our rows of treadmills are to be spaced out so that there is a comfortable 2 metre distance between each one. However, due to the great amount of space we have to work with, this means we’re still keeping a lot of machines and equipment, we’re just able to spread them out a lot more. So, we’re looking forward to encouraging and motivating our members to exercise in a safe and healthy environment.

Proud to Be a Fun and Inclusive Gym

Xercise4Less is and has always been an inclusive gym. We offer equipment and facilities that are accessible for all ages, abilities and interests. By offering such large spaces throughout our gyms, this is what allows all types of people to come through our doors and enjoy their time with us.

If you’re an aspiring powerlifter, we’ve got the equipment and space for you. If you’re a gym beginner who wants to ease yourself into your fitness journey, we’ve got the equipment and space for you. We’re confident that once we reopen our doors, we’ll have a spacious environment that can bring together all types of gym enthusiasts and fitness friends to work on their fitness journey, smash their fitness goals and return to their new ‘normal’.

Workout With us At Home until We Reopen

During these difficult and unprecedented times that the UK has been in lockdown, we’ve built up an amazing fitness community online that has brought both existing and new members together to help them all work on their fitness goals and most importantly, their mental health.

We’re now able to offer a range of online products and services. This includes over 60 @Home Workouts that are designed by our expert Personal Trainers for you to complete in the comfort of your own home or garden. These workouts have all been filmed by our trainers too who motivate and encourage you throughout the full workout and show you exactly how to perform each exercise. Not forgetting our amazing Fitness On-Demand service that now includes over 140 online fitness classes including HiiT, Les Mills, Yoga, Pilates, Zumba and so much more! These classes are available Live and On-Demand.

Come and join us and be part of our amazing fitness community today. It’s never too late to kickstart your fitness journey and sign up to be part of the Xercise4Less family.

Body Blast 2 Workout Guide | Staying Fit at Home

Body Blast Home Workout
Body Blast Home Workout

 *Check out ALL of our @Home Workout Guides*

Body Blast 2 Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. 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, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

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

What Is a Body Blast 2 Workout?

This Body Blast workout has been put together by our expert personal trainers who will try to help you achieve your fitness goals even though you can’t get to the gym right now. This workout allows you to focus on different areas of your body including legs, core and arms. There’s also a heavy focus on cardio training and increasing your heart rate to help with weight loss. Our Body Blast 2 Workout Guide is an intermediate level so if you want to give yourself a challenge and push yourself closer to your fitness goals, follow this full body workout guide.

Cardio exercise to burn belly fat - main

What You Need For a Body Blast 2 Workout

Nothing besides yourself. We understand the difficulties of working out at home so we’ve tried to reduce the equipment needed in these workouts to make sure you can focus on your fitness. This workout is a combination for bodyweight exercises suitable for all ages and abilities. If you struggle with any of the movements, feel free to replace them for something else. It’s important to create a big enough space in your house to complete the workout comfortably too. For example, when performing jumping movements you’re not falling over things and injuring yourself. Allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open.

Exercise 1: Lateral Squat Jumps

Start this workout stood upright with your feet around shoulder width apart. Lower yourself into a squat and then jump up into the air. This time, as you jump, you’ll jump over to your left rather than straight into the air. Lower into another squat and then jump over to your right. Keep alternating sides as you jump until your time is up.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

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: Close Press Ups

For your next exercise, we’re stepping things up a notch. This is your normal press up with a twist. Get into your usual press up position but this time keep your hands really close to each other – make a triangle shape between your two hands if you can. This is a really good chest exercise but it can be difficult but don’t give up!

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

Try the workout

Exercise 3: High Knees

Start this next exercise 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 a Body Blast. Try to do these as fast you can to maximize the results.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

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: High Plank

Lay on your stomach with your legs out straight with your hands in front of your chest but close to your body, and then push your body up so that it’s off the floor and you’re on your tip toes. Simply hold this position for as long as you. If you struggle to hold it, take the movement down to your knees. Try not to arch your back as this could cause an injury to your back.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

Try the workout

Exercise 5: Quick Feet

For this next movement, you’re going to be stood upright and stationary but moving your feet and legs as fast as you can. Keep the movement purely focused on your lower body; keeping sprinting and moving your feet as fast as you can to raise your heart rate. It’ll help if you stay on your tip toes throughout this exercise.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

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: Lunge Jumps

Start by stepping forward into a lunge position with your left foot forward. Lower yourself into a lunge and jump into the air. As you jump, alternate your legs so that your right foot is now in front of your left. Keep your arms by your side, swinging them for momentum but also using them to help you balance. If you’re struggling, jump into the middle between lunges to help you keep your balance.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

Try the workout

Exercise 7: Crunches

Sit down on the floor and simply start performing a crunch to tone and sculpt your abs. Place your hands at either side of your head and raise your chest and shoulders whilst squeezing your core and hold for a second. Try to keep your legs flat and don’t overextend and cause an injury to your back. 

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

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 8: Lateral Squat Jumps

Now for another round of those lateral squat jumps. This time, you’ll be completing the exercise for a bit longer so feel free to slow down the pace and really focus on that form and engaging all of your muscles needed – arms, legs and core.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

Try the workout

Exercise 9: Close Press Ups

Back to those press ups. If you struggled last time, lower yourself to your knees if you have to but try your best to have the best form you can on all your reps.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 10: High Knees

You guessed it, another round of high knees. This is tough exercise with minimal rest so try your best to focus on your breathing and keeping that heart rate high but steady throughout. Feel free to slow it down if you need to catch your breath.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

Try the workout

Exercise 11: High Plank

The next 4 exercises are working on perfecting that plank. Your core might start to burn but don’t give in – keep pushing and working towards a strong and toned tummy.

Hold this position for 30 seconds followed by a 5 second rest.

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 12: High Plank

Straight into another plank. Keep pushing!

Hold this position for 30 seconds followed by a 5 second rest.

Try the workout

Exercise 13: High Plank

Only one more after this and no more planks!

Hold this position for 30 seconds followed by a 5 second rest.

Try the workout

Exercise 14: High Planks

This is your final plank so give it everything that you’ve got and try to stay up for the full 30 seconds.

Hold this position for 30 seconds followed by a 30 second rest.

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 15: Quick Feet

Back to those quick feet. This is a high energy exercise so give it everything that you’ve got. If you need a bit of extra momentum, swing your arms up by your sides to really boost that energy.

Complete as many reps as you can for 30 seconds followed by a 5 second rest.

Try the workout

Exercise 16: Quick Feet

Another round of quick feet so get your breath back and go again!

Complete as many reps as you can for 30 seconds followed by a 5 second rest.

Try the workout

Exercise 17: Quick Feet

Keep pushing through another round of quick feet. Don’t give up, just keep thinking about your fitness goals and improving your health and fitness.

Complete as many reps as you can for 30 seconds followed by a 5 second rest.

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 18: Quick Feet

This is your final round of quick feet and then you’ve got an extended bit of rest so give it everything that you’ve got!

Complete as many reps as you can for 30 seconds followed by a 30 second rest.

Try the workout

Exercise 19: Lunge Jumps

Back to those lunge jumps. Your legs may want to give in by now but keep going and keep pushing – once this is all over you can relax and put your feet up again. If you’re struggling, just do some stationary lunges instead but give as much energy as you possibly can.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

Try the workout

Exercise 20: Crunches

Lay down on the floor again for this last exercise to get that heart rate back down but focus on toning and conditioning for a while. Your abs will be on fire by now but keep pushing. Once you’ve completed these final sets, you’re all done!

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 15 seconds after the final set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Jonny as he guides you through this full Body Blast 2 workout.

Body Blast 2 Workout Guide Summary:



Get Fit



None required

Fitness Space


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






30 minutes

Days per week



Cycle Duration


1 Weeks



Once a day

Xercise4Less Home Workout Guides

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

Try our Body Blast 2 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

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

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Body Blast 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 Exercise Class

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

The Importance of Stretching and Cooling Down

Man Stretching Legs Outside
Man Stretching Legs Outside

Stretching Every Day has Many Benefits

How often do you take the time to stretch before and after your workout? We provide all of our Xercise4Less members the opportunity and space to stretch in our clubs as we understand the importance of doing so. Stretching after your gym session especially helps you to release any built up tension in your muscles, reduces the chance of DOMs the following day(s) and prevents any injuries.

Whilst you’re working at home, make sure that you’re finding the time after your workout to stretch and cool down. It doesn’t have to be long but it should always be done. Just as you’d perform a safe warm up before your workout, you need to cool down too. Stretching helps you to return your heart rate to a normal rate and is crucial for muscle recovery.

Woman Stretching on Yoga Mat

Make Time for a Cool Down

A cool down at the end of every workout is really important. It doesn’t have to be long but it should be done every time you work out. Whether you take 5 minutes or 25 minutes, set aside some dedicated time once your workout is done to really stretch out your body and return your body to its normal working rate.

A cool down and stretching session should always focus predominately on the key muscles that you’ve worked during the workout. This can be much more straight forward on a leg day or arm session in the gym but if you’re doing HIIT or Full Body workouts at home, aim to do full body cool downs to avoid any injury or pain the following day(s).

After a full body session, stretch out your quads and hamstrings the best that you can. You don’t want these to be tight the next day as this can cause discomfort. Next, stretch out your calves. Once your leg muscles are stretched and cooled down, move up towards your core, back, arms and shoulders. You should physically feel a release and pull on your muscles which clearly shows that they’re stretching out and reduce any built up tension from an intense workout.

Woman Stretching Legs

Stretch to Boost Flexibility and Mobility

If one of your goals for 2020 was to improve your flexibility or to be able to drop into the splits, you should be stretching even more regularly than just in a cool down. You can seriously boost your flexibility and mobility by stretching before and after your session. This is because you’re loosening up your muscles before your session, working them throughout and then stretching them off afterwards. Mobility stretches are really good for developing your fitness too. Hip mobility allows you to really elevate your leg day as you’ll be able to squat lower and sometimes heavier too. By neglecting your stretches, you could be really neglecting your ability to progress.

To reach goals and targets such as the splits and advanced Yoga movements, try to stretch in your spare time too. Spare 30 minutes throughout your day to stretch. By doing this ‘little and often’, you will start to notice a substantial impact on your flexibility and hopefully push yourself closer and closer to those all important fitness goals.

Fitness 4 All

At Xercise4Less, we’re proud to offer a wide range of digital tools to help you continue working on your fitness whilst you’re at home. Use this time at home to focus on things that you might otherwise neglect so that by the time our gyms reopen this is part of your normal everyday routine.

We’ve got a number of @Home Workouts that focus purely on Stretching. By follow these regularly, you’ll be able to improve your flexibility and mobility but most importantly, really ease the pressure off your muscles to ensure that you’re minimising any risk to injury. These stretches workouts are perfect to follow at home and include stretches for your full body but also specific focus areas including legs, arms and shoulders.

Don’t forget about our large number of Live Stream and On-Demand fitness classes available to book onto NOW. All of these include a dedicated stretch and cool down session as our expert trainers and instructors understand how important this is for you and your fitness.

Techniques to Help You Perform Stronger in the Gym

Man Using Leg Press
Man Using Leg Press

How to Perform Better in the Gym

Everyone has different goals and targets and most importantly, fitness journeys. However, there are things that all of us can do to help ourselves perform better in terms of fitness and to become a stronger, healthier, fitter and happier version of ourselves.

Whatever your goals are, use this time at home to focus on a few different training techniques and styles that your mind and body will thank you for once you step foot back into your Xercise4Less gym that you’ve so badly missed. We can’t wait to welcome you back and we want to make sure you have the best possible experience.

Squats on Squat Rack

Focus on Your Form and Maximise Results

If you’ve been trying to grow certain muscles or target areas for a while now but haven’t been seeing the results that you want, this may be down to your form. By really focusing on the form whilst you’re away from the equipment and environment, once you step back into the gym, you’ll be back like you never left and amazing results will soon come your way.

When working out, especially with weights, it’s really important that your form is right. With the correct form, you’re going to minimise the risk of injury but also make sure that you’re hitting your muscles right every time. This encourages your muscles to grow and your strength to increase.

If you’re a fan of squats and regularly use our squat racks, now that you’re at home without one, focus on your form to make sure your posture is right. Get your feet positioned correctly, keep your back straight, look forward and really sit into your heels. Sometimes equipment can distract us from form because we’re just focusing on the weight or hitting PBs but once you get the perfect bodyweight squat, we can assure you that those PBs will come a lot easier. Similar with deadlifts. Perfect your form with a lower weight or not weight at all and once your back in the gym, you’ll see results in no time.

Woman Stretching on Yoga Mat

Pay Attention to Mobility and Flexibility

This pandemic and lockdown has definitely made some of us realise that our lives sometimes ran at 100mph and we’re grateful for this period of slowing down. We would usually hurry ourselves into the gym, do our session and then rush out again. This is fine but we rarely stretched or took time to focus on mobility. Does this sound familiar? Now that you’ve got the time, work on your flexibility and mobility more often.

Stretching techniques are what will help you with mobility and flexibility the most. Note down what your problem areas are or what you’ve struggled with in the past. For example, if you’ve never been able to really improve the depth of your squat, try working on your hip mobility. By opening up your hips and releasing tension, you should be able to start squatting lower which means that you’ll feel it more in your legs and glutes.

If you’ve always wanted to be able to perform a bodyweight pull up but have struggled in the past, now is the time to really work on stretching out your lats and lower back muscles before your workout. By doing this, you’ll be increasing your chances of being able to do this in the future.

Being away from the gym may have been hard but by remaining focused on your goals, you’ll ensure that you can perform stronger and better once our gyms reopen. Your body may have been tight and calling out for a rest that meant you could come back better and bigger, so really listen to your body and do what you can to help yourself make amazing progress once you’re back in the gym.

Stay Focused on Your Fitness

At Xercise4Less Gyms, we understand how important your fitness goals are to you and we respect our varied fitness community. We’ve put together a wide range of @Home Workouts and now offer exclusive Live Stream and On-Demand Fitness Classes online that are both suited to all fitness abilities and people with weight loss goals, strength building goals and much more.

If you’re without equipment at the moment, don’t worry, we’ve put together a number of workouts that you can follow such as HIIT, HIIT Lower Body, HIIT Upper Circuit and more. All of these require only your bodyweight and will help you smash your weight loss goals whilst we’re temporarily closed. If you’ve got some gym equipment at home then that’s great because we also offer workout routines and Fitness Classes such as L1FT, Les Mills BodyPump and Indoor Cycling that will allow you to use the equipment and work really hard from home.

Having Fun with Fitness During Lockdown

Man Using Smith Machine - Weight Training, Resistance Training
Man Using Smith Machine - Weight Training, Resistance Training

Making Fitness Fun

The most important thing when it comes with fitness is to make it fun. If you don’t enjoy it, it will always seem like a chore and that will probably delay your progress and results. Whilst we’re at home and unable to go to the gym, use this time to try new things and most importantly have fun with fitness.

Play around with different styles of training to see which one works best for you and most importantly, which puts a smile on your face and makes you feel amazing. If you’re not sure where to start, let us help you.

HiiT Workout at Home

Finding the Positives of Cardio Training

Sometimes when people think about cardio fitness and cardio training they think dull. People automatically assume that this means spending hours running on the treadmill or cycling until your bum is numb but this isn’t the case. There are lots of different ways to put your body through cardio training in short and fun ways.

One of those ways is interval training. Whether you opt for HIIT or Circuit Training, interval training means that you perform an exercise for a certain short period of time and then move onto something else. As you’re never performing one specific movement for long, the time flies by. For example, say you’re following a circuit of Burpees, Mountain Climbers, Jumping Jacks, Sprints and High Knees and performing these movements for 30 seconds each, once those 30 seconds are up you’re moving onto something else so whether you love them or hate them, they don’t last long enough to give it much thought at all. This type of cardio training is really effective for boosting your heart rate and allowing your body to burn a lot of calories so if you’ve never tried it before, give it a go and really push your fitness to the max.

Don’t forget that low intensity walking is an amazing type of cardio. Aim to for 7,000 – 10,000 steps a day and burn away excess calories and body fat with a really simple type of cardio training.

Man doing Home Workout with Weights

Lift Weights to Lift Your Mood

At Xercise4Less, we love weight training. We provide a huge range of equipment and facilities to allow our members to work on their strength and build their muscles in our gyms. We’re aware that weighted equipment has been difficult to get hold of during lockdown but if you’ve managed to get hold of some, you can really maximise your fitness and have fun with weights.

When it comes to weight training, there are a few different styles of training you can follow. Again, try a few of these and just see what sticks; see which one you enjoy the most. You could do time under tension, progressive overload, low weight high reps and more. If you’ve got limited equipment, play around and see what works for you. You’re still able to build muscle and increase your muscle mass whilst working out at home, even if you don’t have much kit, so don’t give up on your 2020 goals just yet. This is all something that can keep you going until we reopen our doors and you have free reign of the equipment and facilities again.  

Online Training is Fun, Friendly and FREE!

We’ve been working hard during lockdown to ensure we’ve been able to offer our members and everyone who has an interest in fitness to stay active and healthy whilst gyms are temporarily closed. We’re proud to offer a wide range of digital solutions to help you keep smashing your fitness goals from home.

One of our best loved things about Xercise4Less Gyms is our motivational and inclusive group exercise classes and you asked, so we delivered! We’re now delivering a wide range of virtual classes including Les Mills BodyCombat, BodyPump, BodyBalance, HiiT, Yoga, Legs, Bums and Tums and many more. Whatever your fitness goals, we have something to help you focus on that from the comfort of your living room or back garden.

You can book onto our scheduled Live Stream classes or catch our pre-recorded On-Demand classes whenever and wherever you like. If you’re wanting to really have some fun with your fitness during this lockdown, our classes will offer you that and so much more so download the X4L app and book onto them now.

Improving Your Stability and Balance

Man Doing Lunge
Man Doing Lunge

The Importance of Mobility

How often do you focus on your stability and balance? For most of us, it isn’t very often. However, it should be. Regularly focusing on these two things will have a great impact on your fitness and your progress. With better balance, workouts such as Yoga and Pilates will become a lot easier and with strong stability, you’ll be able to perform heavy lifts such as squats and deadlifts better and even push closer towards those all important PBs!

Balance on Exercise Ball

Take Time to Work on Your Balance

Improving your balance shouldn’t just be for those who love Yoga and Pilates, it should be something that we all do as regularly as we can. Working on your balance has a lot of benefits that make your workouts and gym sessions better but also mean that your day-to-day life activities become a lot easier.

By working on your balance regularly, you’ll prevent any falls. This is because you’re a lot stronger on your feet so that you’re less likely to fall and injure yourself if you’re doing something that requires you to balance for a long period of time. Improving your balance also means that you’re reducing the risk of injuries in your knees and ankles because you’re able to take some weight off those areas and balance instead. Finally, don’t forget how much balance will help you progress. If you are a keen Yoga or Pilates person, you’ll be able to start performing much more advanced movements by spending just some time every day or week focusing on your balance.

mixed ages barbell lunges - never too late

Stability will Help You Get Stronger

Stability is again one of those things that are sometimes neglected. However, with all the extra time we have at home, now is the perfect time to work on this a bit more.

By working on your stability regularly, you will improve the amount of control you have over every single movement. Whether you’re working out in the gym or at home, stability is your friend! This will allow you to build strong muscles all over your body, especially your core and legs as you can really concentrate on the movement that you’re performing and how you can control it to allow you to reach your desired results.

Want to sit lower on your squat? Want to increase the size of your biceps? Whatever your muscle and strength gaining goals, working on your stability will allow you to get there quicker. To allow yourself to really smash your 2020 fitness goals, these two types of training – balance and stability – are really important and you should try them as often as you can.

Exercise at Home to Suit You and Your Goals

Do you remember why you joined one of our gyms in the first place? Whether that was to help you lose weight, build up strength and muscle, tone and condition or have a positive impact on your mental health, you can still do that at home whilst our gyms are temporarily closed.

It’s important not to cancel out any of that hard work by continuing to exercise at home whether it’s low or high intensity. We understand how important your fitness journey is to you and that’s why we’ve created a wide range of @Home Workouts and Virtual Classes that you can follow to suit you and your fitness goals. Really make the most of this extra time you have at home whether that’s in the mornings, evenings and weekends and keep working towards your fitness goals.

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.