Punchbag Workout Guide

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Punchbag Workout Guide - Main

Combat your fitness with a punchbag workout

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

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

Punchbag Workout Guide - Hits

Improve your aerobic fitness

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

Increase power, strength and endurance

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

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

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Punch away your problems

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

Why Xercise4Less Gyms

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

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

How to Lose Weight with HIIT Exercise Sessions

HIIT workout intro image

How to hit your fat loss targets? Use HIIT!

Lose weight faster with some High Intensity Interval Training at your local Xercise4Less gym; it’s simply one of the best weight loss tips we can give you. You’ll see an increase in both lean muscle mass and an improvement in calorie burn with a successful HIIT weight loss routine. With a HIIT workout you set yourself up for successful fat burning every time you exercise. Achieve more calorie burn in just 15 minutes of HIIT than in an hour jogging on the treadmill. It’s that helpful in your quest to lose weight quickly.

Not only do you burn more calories during a HIIT workout you’ll increase the rate of your metabolism and lose more fat in the 24 hours after your high intensity workout than you would after any steady-state exercise. You won’t lose muscle either as the intense nature of your HIIT fitness session ensures most of the weight lost comes from existing fat stores. You even strengthen your heart muscles and you won’t have a chance to get bored either. So, where do you start? Here are some suggestions for how you can put HIIT to the test at your nearest Xercise4Less gym.

Accelerate Fat Loss with a Stationary Bike Sprint

HIIT really works when you want to slim down and a Stationary Bike Sprint will work your quads and hamstrings intensively. Put some resistance on your spin bike before you start to really add to the intensity. For this HIIT fat burner you pedal as hard and fast as you’re able for a full 30 seconds. Just keep focused on pedalling at a fast pace for that time. Then turn the bike wheels over slowly for 60 seconds at an easy pace and then back to the fast pedal. Repeat for 10-20 rounds, depending on how long you want your HIIT session to be. Let the weight loss begin!

Fight Weight Gain with Battle Ropes

Blitz your belly fat with Battle Ropes at an Xercise4Less Gyms near you. This HIIT exercise couldn’t be simpler or more effective in the fight against weight gain. The key here is to keep going at a really fast pace to get your heart racing. Grip a pair of battle ropes and start some battle rope slams or waves for 30 seconds. Rest for 60 seconds. Repeat your battle rope moves for 10 rounds and learn exactly why this is such a good way to lose weight.

battle ropes hiit fitness blog

Incinerate Calories with the Rowing Fat Burner

The Rowing Fat Burner will leave you breathless and your abs and glutes furiously melting calories. Sit on a rowing machine in your Xercise4Less gym and set the distance for 2,000 metres. Row for 60 seconds and then get off the rower at 1:00. Do 5 hollow rocks then immediately sit back on the rower and start rowing until the time is 2:00. Get off the rowing machine and then do 6 hollow rocks. Start rowing again. Continue this HIIT cycle until you have rowed all 2,000 metres, adding one hollow rock each time. By the time you finish you’ll certainly feel the calorie burn!

The Calorie Burning Treadmill Sprint Interval

If you want a leaner and more toned body, you want the fat burning properties of a Treadmill Sprint Interval. This HIIT session is easy to apply and very effective for shedding weight. Start off with a 3 minute jog to warm up and then sprint as fast as you can on the treadmill for 15-20 seconds. Jog at a slow pace for 60 seconds before sprinting again for 15-20 seconds. Repeat this HIIT routine for 10 rounds and you’ll end up with 15 minutes of pure fat loss.

running on a treadmill hiit blog

HIIT Weight Loss Results with Xercise4less Gyms

Smash your fitness targets with Xercise4Less Gyms. We don’t just provide impressive gym facilities like our Ladies Only Gym Zone or Combat Zone with MMA cage; we offer new members a real gym community of friendly members and expert personal trainers ready to support your weight loss programme. Enjoy HIIT sessions of your own creation or work with our personal fitness staff in up to 40 inclusive exercise classes in our spacious fitness studio. Anything you need to help you lose weight quicker is available at your local Xercise4Less gym.

Rowing Machine Workout Guide

Rowing Machines
Rowing Machines

Use this Xercise4Less Full Body Rowing Machine Workout Guide to increase fat loss, build muscle, and improve your functional speed and endurance. 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 perfect place to start your fitness journey as you row towards transformed health and wellbeing.

With this full body rowing machine workout session, you can really challenge yourself with high intensity cardio exercises. Always make sure the rowing machine is part of your Xercise4Less fitness plan as there are tremendous crossover benefits to other exercises including lifting weights. Start working towards your fitness goals as you work out on the rowing machine.

Work Out Your Full Body with Rowing Machine Exercises

Give your all to rowing as you use this Xercise4Less Full Body Rowing Machine Workout Guide using the following row machine variations:


Rowing Machine Row Repeats

Rowing Machine Build Endurance

Rowing Machine Burn Fat

Rowing Machine Time Trial


Choose one or two of these rowing routines and really work up a sweat. Make sure you master the proper rowing stroke first though to make the best use of our rowing machines. Each rowing stroke has two parts: the drive and the recovery. Start the drive by pushing your feet down to straighten your legs, keeping your arms straight and gripping the handle firmly. When your legs are almost fully straight, drive your elbows back to bend your arms and bring the rower handle powerfully towards your chest. At the end of the drive your torso should be leaning back slightly with your elbows behind your body. Recovery begins as you reverse the movement back to the start, bending your knees and sliding the seat back towards your heels.

If you have any questions about rowing machine technique, our friendly Personal Trainers will be around to advise and guide you where necessary. You’ll also have access to multiple rowing machines in your local Xercise4Less gym, so you won’t have to stand around waiting to start rowing. All of our fitness centres offer over 400 pieces of exercise equipment to transform your real body including lots of rowing machines.

Read on for more detailed instructions on how to perform these full body rowing machine exercises correctly.

Full Body Rowing Machine Row Repeats

Tone your real body and build muscle with a Rowing Machine Row Repeats session.

Put the rowing machine damper setting at 10, then position yourself correctly and safely on the rower with feet securely fastened and an overhand grip on the bar. Make sure the screen is on and that the time and distance data are clearly visible. Row for five minutes at a comfortable pace, then row for 250m as fast as possible, while maintaining proper rowing form. Rest for 60 seconds, then row another 250m at maximum effort.

Repeat for a total of ten all-out 250m rows.

Full Body Rowing Machine Build Endurance Workout

As the name suggests, this rowing exercise, the Rowing Machine Build Endurance, is all about increasing your physical stamina.

After an easy-pace five-minute warm-up, row for 20 minutes at the highest rowing effort level you can consistently maintain.

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Blast Calories with the Rowing Machine Burn Fat Exercises

Blow off some calories with this fantastic high-intensity interval-style cardio session, the Rowing Machine Burn Fat exercise.

Warm up with an easy-pace five-minute row. Row as hard as you can for 30 seconds, then rest for 30 seconds. Repeat this on the rower for a total of six rounds, then take a three-minute rest. That’s one set. Maintain the same intensity every time so you row approximately the same distance.

Repeat for a total of 3 Rowing Machine Burn Fat sets.

The Rowing Machine Time trial for a Whole Body Workout

Build your endurance with a Rowing Machine Time trial session.

Start this test of your physical stamina with 1 all-out 500 metre row. Take 60 seconds and then repeat another 3 times for a total of 2 kilometres. As your rowing machine endurance improves over time, gradually cut your rest time by ten seconds until you’re rowing for 2 kilometres in one go.

Join Xercise4Less Gyms for a Rowing Machine Transformation

When you’re a member of Xercise4Less Gyms you’re part of a real community. From your fellow gym members to our friendly Personal Trainers, everyone is there to help and support you. As you progress towards your fitness goals, you never have to worry about accessing the latest equipment. Every Xercise4Less Gym offers over 400 pieces of exercise equipment so whatever fitness session you want, we cater for.

Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym you can enjoy a dedicated Ladies Only gym zone, a special Spin studio, a combat zone as well as a highly effective functional fitness area. Our gym members also benefit from inclusive group exercise classes including the latest Les Mills fitness sessions. Try too the amazing Xercise4Less Body Transformation Camps and Boot Camps to whip your body into real shape.

Join Xercise4Less Gyms today and you can start rowing your way to fitness success!