HiiT 4 Workout Guide | Staying Fit at Home

HiiT 4 Home Workout Guide
HiiT 4 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

HiiT 4 Workout Guide at Home

We want to help everyone stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home and stay active and healthy, despite our gyms being closed on Government instruction from the 20th of March 2020. Come and join our fun and inclusive fitness community at Xercise4Less today.

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

What Is a HiiT Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve jumping movements that require your full energy for a period of time following by a period of rest. Rest periods are short and exercise periods are long; that’s the magic of HiiT workouts. This HiiT Workout Guide is a quick 20 minute routine that you can do in the house or in the gym – simply repeat each exercise for 45 seconds following by a 15 second rest. It’ll be tough but a bit of hard work will push you closer to your fitness goals. 20 minutes is also your recommended time of exercise per day, so let’s smash it.

Cardio Equipment - X Trainer

What You Need For This HiiT Workout

Besides yourself, not much. This is workout requires no equipment at all besides a skipping rope as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. If you don’t have a skipping rope, that’s not a problem but it’s a positive if you do have one.

Exercise 1: High Knees

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Supermans

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

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

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Exercise 3: Side Squat Jumps

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Press Ups

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

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

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Exercise 5: Alternate Lunges

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Mountain Press Ups

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

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

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Exercise 7: Skipping

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

Complete this exercise for 45 seconds.

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

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full HiiT 4 workout.

HiiT 4 Workout Guide Summary:

Goal

 

Weight Loss

Equipment

 

Skipping rope

Fitness Space

 

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

Level

 

Intermediate

Duration

 

20 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

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

Try our HiiT 4 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

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

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our HiiT 4 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Rowing Machine Workout

Join our fun and inclusive fitness community

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

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

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

HiiT 2 Workout Guide | Staying Fit at Home

HiiT 2 Home Workout
HiiT 2 Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT 2 Workout Guide at Home

We want to help everyone stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home and stay active and healthy, despite our gyms being closed on Government instruction from the 20th of March 2020. Come and join our fun and inclusive fitness community at Xercise4Less today.  

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

What Is a HiiT Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve jumping movements that require your full energy for a period of time following by a period of rest. Rest periods are short and exercise periods are long; that’s the magic of HiiT workouts. Try to stick to the timings within this workout guide where you can but you can increase the rest time if you need to. Burn calories and improve your strength and stamina in a HiiT Workout.  

Woman Training in Gym

What You Need For a HiiT Workout

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

Exercise 1: Jumping Jacks

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Dive Bomber Press Ups

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

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

Try the workout

Exercise 3: Jumping Jacks

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Laying Leg Raises

Start this exercise by laying flat on the floor. Crunch your upper body so that your shoulders are off the ground. As you’re doing this, bring your knees in towards your stomach at the same time to put more pressure on your core. Hold this for a couple of seconds and then stretch your stomach out by laying flat again.  

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

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Exercise 5: Jumping Jacks

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Table Pull Ups

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

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

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Fiona as she guides you through this full HiiT 2 workout.

HiiT 2 Workout Guide Summary:

Goal 

 

Weight Loss/Get Fit 

Equipment 

 

Dining table 

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

20 minutes  

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

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

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

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

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our HiiT 2 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re ever struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent any injuries.  

Boxing Ring Workout Guide - Main

Join our fun and inclusive fitness community

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

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

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

Cardio Blast Workout Guide | Staying Fit at Home

Cardio Blast Home Workout
Cardio Blast Home Workout

 *Check out ALL of our @Home Workout Guides*

Cardio Blast Workout Guide at Home

We want to help everyone stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home and stay active and healthy, despite our gyms being closed on Government instruction from the 20th of March 2020. Come and join our fun and inclusive fitness community at Xercise4Less today.  

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

What Is a Cardio Blast Workout?

A cardio blast workout is very similar to a HIIT workout. You exercise for a certain period of time and then rest for a shorter period of time and go again. Cardiovascular training is great for weight loss and burning body fat as you keep your heart continuously high. When following a cardio-style workout, it’s most effective to give it your full potential and full energy – it makes the workout seem to go a little bit quicker and it will give you best possible results. If you’re currently exercising at home, give this a try to keep working on your fitness goals whilst gyms are closed. Once our gyms are re-open, you’ll have plenty of opportunities to follow a workout routine like this too.   

Cardio Training Feature Image

What You Need For a Cardio Blast Workout

Besides yourself, nothing. This is workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. You’ll be performing all the exercises for 30 seconds with a 30 second rest, so you might want to set a timer or download an interval timer on your phone to help you stick to timings. If not, you can just follow the timing guide on VirtuaGym. We also suggest that you create a big enough space in your workout environment to complete the workout comfortably and safely. For example, when you’re performing a squat jump, you need enough room around you to prevent damages and injury to yourself. Now that’s been said, it’s time to burn some calories and improve your strength and stamina with a Cardio Blast workout. Grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squat Jumps

Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.  

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Squats

Continue working on your legs with some simple static squats. Stand upright with your legs shoulder width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. It’s important to keep your back straight to avoid injury. Try not to hunch over. Keeping your head upright and facing forwards will help you to get the correct posture.  

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.  

Try the workout

Exercise 3: Alternate Lunges

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

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Jumping Jacks

Start with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Pick up the pace as you perform each rep to get your heart rate up.  

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.

Try the workout

Exercise 5: Mountain Climbers (Extended Legs)

To finish up, we’ve got a tough but amazing cardio exercise that helps with weight loss and burning body fat. Get into a press up position and rest your bodyweight on your hands. Start performing the reps by pulling your left knee up towards your chest but this time try to touch your left elbow. Get back to your original position and then bring your right leg in towards your right elbow. Keep alternating legs until you’ve completed all of the reps. The faster that you can perform these, the better the results.  

Squeeze as many reps as possible into 30 seconds. Have a 30 second rest and then move onto the next exercise.  

Now take 1 minute to rest and catch your breath before repeating it all from the beginning. 

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.

Watch Our Personal Trainer Video:​

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

Cardio Blast Workout Guide Summary:

Goal 

 

Weight Loss/Get Fit

Equipment 

 

None required 

Fitness Space 

 

3m x 3m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

30 minutes  

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

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

Try our Cardio Blast 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 Cardio 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 fitness 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

HiiT Workout Guide | Staying Fit at Home

HiiT Home Workout
HiiT Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT Workout Guide at Home

We want to help everyone stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every one of you focus on your fitness whilst at home and stay active and healthy, despite our gyms being closed on Government instruction from the 20th of March 2020. Come and join our fun and inclusive fitness community at Xercise4Less today.  

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

What Is a HiiT Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve jumping movements that require your full energy for a period of time following by a period of rest. This HiiT Workout Guide is a quick 17-minute workout that you can do in the house or in the gym – simply repeat each exercise for a certain number of reps with just 30 seconds rest and then move onto the next exercise. You should repeat this whole routine twice. Whilst it’s short, it’ll help you burn body fat and excess calories fast! Try to stick to the timings where you can but increase the rest time if you need to. Burn calories and improve your strength and stamina in a HiiT Workout.  

HIIT Box Jumps

What You Need For a HiiT Workout

Besides yourself, nothing. This workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably, so allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Press Ups

Start off this hiit workout with a key upper body movement. To perform a press up safely, you have two options. The first option is to lie flat on your stomach with your hands in front of your chest but close to your body. Push your body up so that it’s off the floor and you’re resting on your tip toes. Hold this for a second and then lower your body without touching the floor. That is one rep. The slightly simpler version of this is to rest your body weight on your knees instead of your toes but still perform the press up the same way.  

Complete 20 reps followed by 30 seconds rest and then move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Sprints

This is a very simple but high energy move that is great for working your fitness and stamina. To complete this movement, sprint on the spot for one minute. Make sure that you boost this movement as much as you can by pumping your arms by your sides – this will increase your heart rate and allow you to burn more calories and body fat.  

Complete a 30 second sprint following by a 30 second rest and then move onto the next exercise. 

Try the workout

Exercise 3: Sit Ups

A sit up is a firm ab workout favourite as it helps to strengthen your core and define your abdominal muscles. To perform a sit up, lay down with your knees raised and feet flat. Next, simply sit all the way up so that you’re touching your knees. Lay back down and then repeat. 

Complete 20 reps followed by 30 seconds rest and then move onto the next exercise.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Sprints

Now onto your second round of sprints. Give this your full energy for the whole 30 seconds as this is what will help to increase your heart rate and burn calories faster.  

Complete for 30 secondfollowing by a 30 second rest and then move onto the next exercise. 

Try the workout

Exercise 5: Back Raises

For this exercise, lay flat on the floor with your hands flat on the floor in front of you. Simply raise your head up from the floor until you feel it working your back. Lay your head back down and repeat this movement until you’ve completed all of the reps. 

Complete 20 reps followed by 30 seconds rest and then move onto the next exercise.  

When you repeat the circuit, change your back raise slightly so that you lift your arms up off the floor as you raise your back too. This will increase the intensity of this exercise and really pull on your back muscles forcing them to become stronger. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Sprints

This is your final round of sprints in this circuit so give it all that you’ve got! 

Complete a 30 second sprint following by a 30 second rest and then repeat the whole workout guide again starting from the top with 20 press ups.

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full HiiT workout.

HiiT 1 Workout Guide Summary:

Goal 

 

Weight Loss 

Equipment 

 

None required 

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

17 minutes  

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

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

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

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

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our HiiT 1 Workout from home can be performed in the comfort of your home or back in the gym. You also have access to this workout guide wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

improve health at the gym

Join our fun and inclusive fitness community

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

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

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

HiiT Lower Body Workout Guide | Staying Fit at Home

HiiT Lower Body 2 Home Workout
HiiT Lower Body 2 Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT Lower Body Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

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

What Is a HiiT Lower Body Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve jumping movements that require your full energy for a period of time following by a period of rest. Rest periods are short and exercise periods are longer; that’s the magic of HiiT workouts. At Xercise4Less Gyms, we are proud to be inclusive and fun. That’s exactly why this workout guide is accessible to everyone regardless of age, gender and ability. Simply repeat 3 exercises 4 times and give your maximum energy throughout to help with weight loss and burning calories.  

Fitness Class

What You Need For a HiiT Lower Body Workout

Besides yourself, there is nothing else you need. This is workout requires no equipment at all as it’s a mixture of 3 bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably whether you’re in the living room, garden or back in our gyms once we re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s start working on that lower body. 

Exercise 1: Lunges

For the first exercise, you’ll be working on your quads with some simple lunges. Start with your feet shoulder width apart and step your left leg out in front and lower yourself to the ground. Return upright and then switch over to your right leg. Keep alternating your legs until you complete all of the reps required. It’s important to keep your back straight to avoid injury. Try to engage your core with every lunge you do. 

Complete 20 reps and move onto the next exercise without 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: Squats

Next, move onto some squats which are another great quad-focused exercise. Stand with your legs shoulder width apart and simply sit down into a squat, hold for a second and then stand upright. Try to get as low to the ground as you can for the best possible results – this will also target your glutes a bit better. Remember to keep your back straight and not hunch over. To raise your heart rate and burn calories quicker, aim to complete your reps as quick as you can. 

Complete 20 reps and move onto the next exercise without rest.  

Try the workout

Exercise 3: Floor Tap Jumping Lunges 

Let’s get that heart rate up with our final exercise in this HiiT workout routine. Just like you did before, lower yourself into a lunge with your left leg forwardonly this time bring your arms down to tap the floor. Next, swing your arms up to help you jump in the air. As you jump, switch over to your right leg and touch the floor again.  

Complete 20 reps and move onto the next exercise without rest.  

Once you’ve completed all 3 exercises, rest for 30 seconds and repeat all exercises again. Once you’ve completed this HiiT Lower Body Workout, you should have repeated these exercise 4 times in total. 

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 Lewis as he guides you through this full HiiT Lower Body Blast workout.

HiiT Lower Body Workout Guide Summary:

Goal 

 

Weight Loss / Get Fit 

Equipment 

 

None required  

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

20 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

Our HiiT Lower Body Workout may just focus on your legs and glutes but we have a wide range of workouts that you can work on whenever and wherever you like. Split your training into upper body, HiiT and other types of training with our range of workout guides that you can follow at home or in our gyms once we reopen. Try our HiiT Lower Body Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

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

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

Older Woman Training with Kettlebell

Join our fun and inclusive fitness community

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

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

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

HiiT Upper Body Workout Guide | Staying Fit at Home

HiiT Upper Body Home Workout
HiiT Upper Body Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT Upper Body Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

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

What Is a HiiT Upper Body Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve movements that require your full energy for a period of time following by a period of rest. Rest periods are short and exercise periods are longer; that’s the magic of HiiT workouts. This HiiT Upper Body Workout Guide suggests working for 45 seconds followed by at 15 second rest. Try to stick to this time where you can but you can increase the rest time if you need to. Burn calories and improve your strength and stamina in a HiiT Upper Body Workout.  

What You Need For a HiiT Upper Body Workout

Not much. This is workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. To help you with the exercises, you’ll need a raise surface such as a coffee table or dining table and you can use some weighted equipment such as dumbbells if you want. Create a big enough space in your house to complete the workout comfortably. For example, there are a few jumping movements, so just allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open. Follow this workout guide and still make positive steps on your fitness journey until our gyms are open again.  Now, grab your gym kit and a comfortable pair of trainers and let’s go! 

Exercise 1: Incline Box Press Ups

For this exercise, you’ll need access to a coffee table or a dining table. Push it up against a wall so that it doesn’t slide and make sure it can hold your bodyweight. Get into a press up position with your hands resting on the table and your weight resting on your tip toes. Lower your body into a press up and then push your body upwards until you’re in the starting position.  

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

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: Crunches

Start working on your abdominal muscles by laying flat on your back with your feet pointing upwards. Simply start performing a crunch to tone and sculpt your abs – 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.   

Perform 3 sets of 20 reps with a 1 minute rest between sets.

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Exercise 3: Laying Leg Raises

Start this next exercise again by laying flat. Focus on crunching your upper body like you just did with the crunches but this time bring your knees in towards your stomach at the same time to put more pressure on your core. Hold this for a couple of seconds and then stretch your stomach out by laying flat again.  

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

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: Superman (Alternate)

Stay on the floor for this next exercise, but now turn over so that you’re laying flat on your stomach with your arms stretched out in front of you. Start performing a ‘superman’ by raising your left arm at the same time as your right leg and stretch. Lower your limbs back to the ground and then raise your right arm and left leg in the same way. Try to keep as much control of the movement as you can to avoid any injuries. 

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

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Exercise 5: Front Raise (Alternate)

Stand upright with your right leg out in front of your left to help with your balance. Slowly bring your right arm up out in front of you towards your shoulder height. Return your arm to your hip and then raise your left arm. Keep alternating between your arms until you’ve performed all of the reps. If you want to increase the intensity of this exercise, grab some dumbbells or household alternatives such as a bag of flour or a water bottle.  

Perform 3 sets of 20 reps with a 1 minute rest between sets.   

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Sprints

This is a very simple but high energy move that is great for working your fitness and stamina. To complete this movement, sprint on the spot for one minute. Make sure that you boost this movement by pumping your arms as fast as you can – this will increase your heart rate and allow you to burn more calories and body fat.  

Perform 3 sets of a 1 minute sprint with a 1 minute rest between sets. 

Try the workout

HiiT Upper Body Workout Guide Summary:

Goal 

 

Weight Loss / Get Fit 

Equipment 

 

Coffee Table or Dining Table 

Dumbbells, optional 

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

30 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

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

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

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

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

Strengthening Exercises - Sam Chia Cycling

Join our fun and inclusive fitness community

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

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

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

HiiT 3 Workout Guide | Staying Fit at Home

HiiT 3 Home Workout
HiiT 3 Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT 3 Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

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

What Is a HiiT Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve jumping movements that require your full energy for a period of time following by a period of rest. Rest periods are short and exercise periods are long; that’s the magic of HiiT workouts. This HiiT Workout Guide is a quick 20 minute routine that you can do in the house or in the gym – simply repeat each exercise for a certain number of reps without any rest, repeat the 3 circuits, resting for 60 second between each set. Try to stick to the timings where you can but you can increase the rest time if you need to. Burn calories and improve your strength and stamina in a HiiT Workout.

HIIT Battleropes

What You Need For a HiiT Workout

Besides yourself, nothing. This workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. For example, there are a lot of jumping movements, so just allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Lateral Raises

Start performing a lateral raise by standing upright with your arms by your side. Simply stretch your arms out to the side and raise them towards your shoulders. To make this exercise slightly more difficult, pick up some weighted equipment in either hand. Increase your shoulder strength by repeating this movement as many time as you can in the 30 second window. 

Complete 20 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Burpees

Burpees are challenging but a great full body exercise. To perform a burpee, start with your feet flat on the floor and jump down to the floor, bending your knees on the way, until your chest is flat on the floor. Next, push yourself back upright and jump into the air. Keep repeating this movement. If you’re struggling, jump down into a high plank position instead of laying your chest off the floor but keep the jump as it gives you the momentum to keep going!  

Complete 10 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

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Exercise 3: Wide Press Ups

By completing a wide stance press up, you’re focusing purely on your chest muscles. Complete this exercise similarly to how you did earlier but this time, start with your hands at either side of your chest and keep them wider apart throughout your sets. Again, feel free to drop on your knees if it makes it slightly easier for you. Just remember to not let your body hit the floor, always hold your bodyweight instead. 

Complete 15 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

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: Alternate Front Raises

Stand upright with your right leg out slightly in front of your left to help you balance. Slowly bring your right arm up out in front of you towards your shoulder height. Return your arm to your side and then raise your left arm. Keep alternating between your arms until you’ve performed all of the reps. If you want to increase the intensity of this exercise, grab some dumbbells or household alternatives such as a bag of flour or a water bottle.  

Complete 15 reps of each arm and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

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Exercise 5: Reverse Lunges

To perform a reverse lunge safely, do the opposite movement to regular lunges. Stand up straight with your feet shoulder width apart and then push your left back into a lunge position and lower yourself to the ground. Return upright and then repeat with your right leg. This is a great exercise for your glutes and hamstrings.  

Complete 15 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

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: Squat Jumps

Burn those quads/thighs with some squat jumps. Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.  

Complete 10 reps and then move onto the next exercise without rest. Once the first circuit is complete, rest for 1 minute and repeat this circuit 3 times. 

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full HiiT 3 workout.

HiiT 3 Workout Guide Summary:

Goal 

 

Weight Loss 

Equipment 

 

Dumbbells (optional) 

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

20 minutes  

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or gym workouts so that you can focus on different of your body throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Try our HiiT 3 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

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

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our HiiT 3 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group of Women - Featured Image

Join our fun and inclusive fitness community

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

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

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

HiiT (Time Based) Lower Body Workout Guide | Staying Fit at Home

HiiT Lower Body Home Workout
HiiT Lower Body Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT Lower Body Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

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

What Is a HiiT Lower Body Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve jumping movements that require your full energy for a period of time following by a period of rest. Rest periods are short and exercise periods are longer; that’s the magic of HiiT workouts. This HiiT Lower Body Workout Guide suggests working for 45 seconds followed by at 15 second rest. Try to stick to this time where you can but you can increase the rest time if you need to. Burn calories and improve your strength and stamina in a HiiT Lower Body Workout. A HiiT session is great at the gym or at home; follow this workout guide and still make positive steps on your fitness journey until our gyms are open again.   

HIIT Box Jumps

What You Need For a HiiT Lower Body Workout

Not much. This is workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. For example, there are a lot of jumping movements, so just allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squat Jumps

Let’s get straight into it and fire up those quads/thighs! Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.  

Perform this exercise for 45 seconds with a 15 seconds 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: Lunge Jumps

This is similar to squat jumps and will really work your quads and glutes. Get 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, put them on your hips as this may help. 

Perform this exercise for 45 seconds with a 15 seconds rest.  

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Exercise 3: Forward Squat Jumps

This is why it’s important to make sure you have enough space as you’re now going to travel across the room. Stand with your feet shoulder width apart and squat. Then, swing your arms to build momentum and jump forward and lower your body into another squat. Perform 5 squat jumps and then run back to your starting position and repeat.  

Perform this exercise for 45 seconds with a 15 seconds 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: Lateral Squat Jumps

Onto another form of squat jumps. Your heart rate should be high now and you’ll be burning calories at a fast rate. Stand with your feet shoulder width apart and squat. Then jump into the air and to your left side. Squat again and then jump up to your right side. Repeat this process as many times as you can.  

Perform this exercise for 45 seconds with a 15 seconds rest.  

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Exercise 5: Sumo Squat Jumps

This type of squat is a little bit different. Start with your feet much wider apart, literally in the position of a sumo wrestler. Your feet need to be pointing outwards with your heels facing in. Now, lower yourself into another squat and jump. Land on your feet and repeat this process again. Regular squats are great for your quads and sumo squats target your hamstrings and glutes a bit better.  

Perform this exercise for 45 seconds with a 15 seconds 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: Split Squat Jumps

This is similar to the lunge jumps. Put your left leg out in front of your right and get yourself into a split squat position. Jump on the spot in a pulsing-type motion. Once you reach halfway, switch your legs over so that your right leg is in front. If you have some resistance bands at home, you could introduce them at this point so that you’re pulling some weight and working on your upper body strength but that’s optional.  

Perform this exercise for 45 seconds with a 15 seconds rest.  

Once you’ve finished this, you’ve completed your first round of the workout. Rest for 60 seconds and then repeat everything again, starting with squat jumps.  

Try the workout

Watch Our Personal Trainer Video:​

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

HiiT Lower Body Workout Guide Summary:

Goal 

 

Weight Loss / Get Fit 

Equipment 

 

None required  

Fitness Space 

 

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

Level 

 

Intermediate  

Duration 

 

15 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into pull, push, full body and abs meaning that you can focus on different areas of your body throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Try our HiiT Lower Body Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

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

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

Bodybuilding - pull ups

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

Body Blast Workout Guide | Staying Fit at Home

Body Blast Home Workout
Body Blast Home Workout

 *Check out ALL of our @Home Workout Guides*

Body Blast Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

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

What Is a Body Blast 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 Workout Guide is more on the 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. full body session is great at the gym or at home; follow this workout guide and still make positive steps on your fitness journey until our gyms are open again.   

Sheffield Battle Ropes

What You Need For a Body Blast Workout

Not much. This is workout requires little to no equipment as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. For example, there are a lot of jumping movements, so just allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open. One of the exercises does use dumbbells, if you have these at home please grab a comfortable weight and perform the exercise correctly. If you don’t have them, just use some household items such as tins/jars, water bottles or washing detergent. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Jumping Jacks

Let’s get warmed up! Start with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Pick up the pace as you perform each rep to get your heart rate up.  

Complete 3 sets of 15 reps with a 15 second rest in between each 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 2: Windmill

Stand with your feet shoulder width apart and bend over so that your torso is parallel to the ground with your arms pointing out to the side. Bend to touch your right foot and then twist your body to touch your left. Alternate your arms between your feet until you’ve completed all the reps.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Exercise 3: Mountain Climbers

This a great cardio exercise that works your full body and helps you to burn body fat. Get into a press up position and rest your bodyweight on your hands. Start performing the reps by pulling your left knee in towards your chest. Get back to your original position and then bring your right leg in towards your chest. Keep alternating legs until you’ve completed all of the reps. The faster that you can perform these, the better the results.  

Complete 3 sets of 15 reps with a 15 second rest in between each 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 4: Press Up to Elbows

Start in the usual press up position with your bodyweight resting on your tip toes and hands. If this is too difficult, rest your bodyweight on your knees. Lower your body towards the floor to perform a press up, push yourself up and then rest your bodyweight on your knees and elbows. Stretch your body out straight again and repeat, starting with your press up. 

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Exercise 5: Jumping Jacks

Now that our first section is complete, build up some momentum again with some more jumping jacks. Perform them exactly as you did before. Try to keep your head up and complete them as fast as you can to keep your heart rate high.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

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: Cross, Jab, Cross

Now it’s time to try something a little different – some boxing movements. A cross, jab, cross is a basic boxing movement that works your core, arms and shoulders. Start with your feet shoulder width apart and your hands up by your face. Then extend your left arm and punch the air. Bring that arm back and repeat with your right arm and then your left. Whilst doing this, you need to fully twist your body to engage your core and get your obliques working. To perform this movement correctly, try to twist your feet so aim to be stood on the balls of your feet at all times. If that’s a bit too complicated for you, just stick with the punches.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Exercise 7: Board to Mountains

This is more of an advanced movement but don’t let that put you off! Firstly, get yourself into a press up position with your weight resting on your hands. Push your bum into the air so that you’re shaped to a point. Hold this for a couple of seconds and then lower your body to the starting press up position. This is working your shoulders, chest, triceps and core – the ultimate full body exercise. 

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Exercise 8: Back Extensions

Lay down with your stomach flat on the floor. Rest your arms behind your head and lift your chest off the floor until you feel a pull in your middle to upper back. This is one rep. Be careful when performing this exercise and try not to over extend your back as you may cause an injury to your lower back.  

Complete 3 sets of 15 reps with a 15 second rest in between each 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 9: Jumping Jacks

We’re nearly there now, our second section of the work is complete. Start yourself up again with some more jumping jacks. Perform them exactly the same as the last two sets 

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Exercise 10: Chair Tricep Dips

Sculpt and tone your upper arms with this next exercise. A chair tricep dip needs to be performed on a hard upright chair, not an armchair or sofa. Check that the chair can withstand your bodyweight before completing any reps. Now, sit on the floor with your back to the chair. You should have your feet flat on the floor with your knees up too. Put your hands onto the seat of the chair and lift your body upwards and then lower your body so that your bum nearly touches the floor. Lift yourself up and extend your arms so that you’re in your original position and repeat.  

Complete 3 sets of 15 reps with a 15 second rest in between each 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 11: Standing Bicep Curls

A bicep curl is a really simple but effective exercise for your arms to help them build strength. Stand upright with your ‘dumbbells’ in either hand. If you don’t have these it’s not a problem, just grab some weight household items such as jars, tins or water bottles. By standing up, you’ll be able to engage your core at the same time which is great for abdominal definition. To perform your first rep, simply pull your left arm up towards your shoulder and squeeze your bicep muscle. Now, repeat this movement with your right arm and continue alternating your arms in this way.  

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Exercise 12: Jumping Jacks

Your final exercise in the Body Blast workout guide is one more set of jumping jacks. So, use the last bit of energy you’ve got to perform strong and speedy reps and finish this workout off well. 

Complete 3 sets of 15 reps with a 15 second rest in between each set. 

Try the workout

Watch Our Personal Trainer Video:​

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

Body Blast Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

Dumbbells or household alternatives (jars, tins, water bottles etc.) 

Chair 

Fitness Space 

 

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

Level 

 

Intermediate  

Duration 

 

30 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

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. 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 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 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.

Fitness Group 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

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.