Hip Abductor Workout Guide

Hip Abduction Machine
Hip Abduction Machine

Build a strong lower body at Xercise4Less

Following regular leg workouts and bum workouts will help you to build up a great deal of strength and muscle in your lower body which will benefit your other gym sessions and general life too.

If you want increase muscle mass in specific areas such as your glutes, make the most of the hip abductor machine in the resistance machine zone in your Xercise4Less gym. Some of our Ladies Only zones also have a hip abductor meaning that you can work on your lower body strength and start introducing weight training to your workout routine in a comfortable and inclusive space.  

Hip Abductor Machine

How to use the hip abductor effectively to grow your glutes

To make the most of the hip abductor at Xercise4Less Gyms, follow the workout guide to make sure that you’re hitting the right muscles and reaching your full potential in the gym. Firstly, what are you using the hip abductor for? It helps to strengthen and grow the gluteal muscles which are made up of 3 separate muscle groups. By building up stronger and bigger muscles, they will appear more prominent and toned.

When using the hip abductor, start by taking a seat and moving the footrests to a comfortable position. Your workout will be better if you’re starting with your knees together because you get a full range of motion. Once you’re comfortable, position your feet flat on the footrests. Now move the pin into your desired weight. To perform one rep, push your legs outwards as far as they go. Hold this position for a second and then return to your starting position. Repeat this process for 10 reps and 3 sets.

To use this machine to really target your glutes, push out far enough to feel it in your outer glutes and hips. This is what will help your lower body muscles really grow and increase the strength. Try to increase the weight whilst performing these sets just to push yourself and help you to get that little bit stronger. Form is always important when using weighted equipment in the gym. Start with a lower weight to perfect your form and then once you’ve built up more confidence, start to add more weight. Let’s build that peach!

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The benefits of strong glutes

Having a strong lower body and strong glutes has lots of benefits. If your bum and legs are one of your problem areas, working on these muscles and toning these parts of your body will improve your body confidence which is really important for your mental health. Not forgetting how strong glutes will help you navigate daily life with more confidence and strength especially with tasks like heavy lifting at work.

This will mean that you’re able to perform more advanced exercises like barbell squats and lunges with ease as you’ve already built up strong enough muscles using the hip abductor machine in the resistance machines gym zone. If one of your main fitness goals is to build muscle, use the hip abductor during your leg workouts to help you increase strength and build up more confidence to start using the free weight gym zones more at Xercise4Less.

Barbell Weighted Plates

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What are you waiting for? We have something to suit everyone at Xercise4Less Gyms. Whether you’re working on weight loss, muscle gain or just want to steadily increase your health and fitness, we’ve got a wide range of facilities to help you. It doesn’t matter if you’re new to gyms or an experienced gym user, at the People’s Gym, we include everyone.

Choose from quality weighted equipment, cardio machines, our unique boxing and MMA facilities or smaller fitness studios including spin studios. Not forgetting our inclusive Ladies Only zones and our wide range of group exercises classes including the famous Les Mills classes that will help you to smash your fitness goals.

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Diverging Lat Pulldown Workout Guide

Diverging Lat Pulldown
Diverging Lat Pulldown

Increase muscle definition on your back

Start building up muscles in your back and increase your upper body strength using the diverging lat pulldown at Xercise4Less Gyms. Improve your strength, muscle mass and general fitness and stamina using this machine in the resistance machine gym zones.

To elevate your back workout or take your full body workout to a new level, maximise this piece of equipment and start reaping the benefits! This machine was designed to help you target your latissimus dorsi (lats) which are the biggest muscle in your back. With toned and defined lats, your back will look much more muscular and stronger.

Using the diverging lat pulldown

Resistance machine zones at Xercise4Less have something for everyone and helps people target individual muscles and potential problem areas. The diverging lat pulldown will help every member work on their back muscles and strength regardless of their strength and amount of weight training experience.

Before using the lat pulldown, sit down and adjust the leg rest so that it is resting just above your thighs. The pads shouldn’t be squashing your legs but there shouldn’t be a huge gap as this will make the weight lift more difficult. Once you’re comfortable, sit down and choose the weight you want to lift by moving the pin. Now you’re ready to lift!

Stand to reach the diverging lat pulldown handles and return to your seat. Pull the handles down so that your elbows are close to your waist, hold for a second and stretch your arms until they are straight. Repeat this 10 times and then rest for a couple of minutes. Repeat this for 3 sets. Try to increase the weight as you go to start building up strength and muscle. Once finished, return the diverging lat pulldown to the original motion and stand up.

To start seeing results in your lats, repeat exercises like this regularly during your back workout. Once you feel confident, start to use different machines such as the lat pulldown or assisted pull-up machine to build strength. You’ll then be able to perform exercises like deadlifts and bent over rows with more confidence.

Barbell Weighted Plates Deadlift

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Get stronger, get bigger and get fitter

In our inclusive and great value gyms at Xercise4Less, we have a wide range of machines in the resistance machines zone to help you build up strength. No matter your fitness goals and preferred type of training, we have something to suit you.

Try to push yourself every time you step into the gym. This might mean squeezing a few extra reps into your workout or increasing the weight so that you’re building up strength and the size of your muscles. The diverging lat pulldown machine should be used regularly in your back workout, pull day or in a full body workout so that you’re able to work numerous muscles at one time and create a balanced amount of strength in your upper body.

It’s really important to get your form right though. This not only prevents injury but maximises your workouts because your body is working to its full potential. If you ever start to feel pain whilst using the diverging lat pulldown, it’s likely that your form isn’t right so try to perfect this and then you’ll smash it.

Man-Lat Pulldown-Back Workout

Join our fitness community

Become an Xercise4Less member today and start smashing your fitness goals! Take those all-important steps on your gym journey by becoming part of our inclusive community. Benefit from quality gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring or attend one of our classes including the famous Les Mills sessions – either way, completely transform your workout programme.

Whether you’ve never stepped into the gym before or you’re an experienced gym user, join Xercise4Less Gyms today and start transforming your physical and mental health.

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Tricep Bar Workout Guide

tricep bar - main
tricep bar - main

Effectively work your triceps

Build your triceps at Xercise4Less gyms with our tricep bar workout guide. Improve strength, muscle mass and muscular endurance with this easy-to-follow fitness guide.

You can work on your triceps in a number of different ways. Perhaps the most effective way is through the French press and skull crusher. Don’t worry if you find these names intimidating – the exercises really aren’t!

Tricep bar workouts: a guide

Both exercises target all three heads of your tricep, resulting in better overall tricep development to give you healthy progress. Additionally, the way you grip the tricep bar during these exercises gives you a better range of motion, lessening the burden placed on your elbows, forearms and wrists as opposed to a traditional straight bar.

To successfully complete a French press, simply hold the bar over your head and slowly lower behind the head by bending your forearms at the elbow. We recommend that you perform three or four sets of 6-12 reps. As for the skull crusher; lay flat on a bench and lift the bar over the chest area in a similar fashion to a flat barbell press. Then, lower the bar to the forehead, bending your arms at the elbows and keeping the upper arm straight. The bar is then raised back to the starting position, above the chest. Again, like the French press, we recommend the same amount of sets and reps to gain maximum efficiency for optimum results.

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Add weight for gradual progression

Remember, increase the weight each time you revisit the exercises to ensure you are progressively overloading the targeted muscle group to give you visible results as well as increasing the intensity and exertion to challenge your fitness goals and targets.

Tricep exercises are usually programmed in on a ‘push day’. This means you should look to incorporate them into a day when you are also working on your chest and shoulders for a balanced upper body workout.

Why Xercise4Less Gyms?

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

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

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Assisted Pull-Up Machine Workout Guide

assisted pull up - main
assisted pull up - main

The benefits of the assisted pull-up machine

Develop your upper body strength with the assisted pull-up machine at Xercise4Less gyms. This strength training machine uses counter weight to help you fully complete a successful pull-up. The assisted pull-up machine strengthens and tightens your back and core area as well as the under-arm and back area. These areas are notoriously difficult to tone, and you will have to remain patient, building up slowly.

Once you are familiar with the equipment and have built up your confidence to progress, you can add weight to the machine to increase the difficulty and resistance.

How to use the pull-up machine effectively

Firstly, grasp the machine with your palms facing each other in a neutral position, with your knees situated on the kneepad. Pull your shoulders back and down, locking them into position. Then, hold this position and bring the other knee onto the pad as you lift up into the start position.

It is important to keep your shoulders drawn inward, slowly lowering your body until your arms result in a fully extended position. Ensure you momentarily pause at the top before lowering yourself. This will help you to maintain a more efficient form, lessening the potential risk of injury or discomfort.

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The perfect amount of pull-ups

There is no set amount of pull-ups you need to achieve in order to have a better workout than yesterday, but around 10 pull-ups is a good number to aim for. This will not happen overnight, and you may need to lessen your expectations at the beginning and work your way up towards a perfect 10. It is vital that you become accustomed to your own bodyweight, and this can be achieved by holding a dead hang for as long as possible. After this point, you will be able to gauge each and every pull-up by determining how long or how easily you can hold your weight before pulling yourself up and completing a rep. For optimum results, use a full range of motion to work your muscles and fibres more rigorously than normal. Keep this extended movement as slow as possible in order to reduce joint stress.

Why Xercise4Less Gyms?

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

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

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Mixed Martial Arts Cage Workout Guide

MMA Cage Workout Guide - Main
MMA Cage Workout Guide - Main

Boost your physical condition with MMA

Want to improve your fitness through combat? Xercise4Less gyms feature a dedicated combat zone with a boxing ring and MMA cage. Combat training is one of the most intense workouts, designed to work every part of your body. Kick, punch and grapple to build up your legs, arms and core.

Giving your body a full workout will help to blast the calories, shed fat and improve your cardiovascular fitness to really get your heart pumping. Whether you are new to fitness, or a seasoned pro, MMA training caters for all needs and there is no limit on how hard you can push yourself through MMA fitness.

Improve strength with explosive exercise

Step into the MMA cage at your local Xercise4Less Gyms to build-up your strength. Give your body a complete workout and focus your attention on all the key muscle groups. Combining the explosive power of boxing and kickboxing with the enduring strength needed for grappling make MMA training a key component for building your functional strength.

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Clear your head in the cage

Due to the intense nature of combat training, and specifically MMA training, you will need to implement all your focus into your exercise, giving you the full physical and mental benefits of this type of workout. For most people, combat training is stepping out of their comfort zone, which can be very challenging, but it can also be a great way to boost your self-esteem and confidence.

Regular exercise is a sure-fire way to release endorphins and reduce stress. Practicing an activity such as MMA on a regular basis is not only beneficial to your physical health, but for your mental health and wellbeing, too.

Build your social circle through sparring

Whilst you can shadow a lot of MMA exercises, it is not the same as having a sparring partner or if you like, an opponent. Get one of your friends to join you in the octagon and don a pair of pads for you to kick and punch, working those muscle groups and improving your fitness. As well as delivering obvious physical benefits, MMA training can be a fun way of getting to meet new people in the gym. You can easily rotate the exercises between yourself and your partner, think of it as a rest break, ready to push yourself to the limit the next time you’re up!

If you feel comfortable enough to try contact exercises with your sparring partner, then grapple exercises are as effective as any for burning calories and giving you the physical workout you are craving.

Why join Xercise4Less Gyms?

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

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Boxing Ring Workout Guide

Boxing Ring Workout Guide - Hand-Eye Coordination
Boxing Ring Workout Guide - Main

Enhance your fitness in the ring

Step into the ring to enhance your cardiovascular fitness with a real boxing workout at Xercise4Less Gyms. With a full-size boxing ring, pads and punch bags, we have the tools you need to gain the most from your boxing workout. Put on the gloves to burn the calories and get your heart pumping. Whether you want to take on the punch bag, spar with a friend or hammer the pads; we have the workout for you.

Boxing Ring Workout Guide - Kicking

Reduce stress with high-intensity training

Intense physical activity such as boxing can help to decrease your stress levels. Exercise increases endorphins to boost your mood and improve your sleep, all of which helps to reduces stress. Boxing is a great outlet for stress as you typically transition between high intensity bouts of exercise and moderate intensity recovery periods. When you are exercising in the high intensity period, your mind will be focused on the task at hand and not worrying about whether you have locked your car door, left your phone at home or remembered to take the rubbish out. During rest periods, you will be able to remain focused on the task at hand, ensuring you are recovering to go through the next phase of boxing fitness. This all helps to lower your stress levels and maintain your focus.

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Improve hand-eye coordination through sparring

Not only does boxing offer physical fitness benefits, it also works to improve your balance and coordination, making your reaction times and reflexes a lot sharper. If you are punching the bags or sparring with a partner, you must be able to repeatedly hit a target, and hit that target whilst it is moving. Having faster reaction times will help boost your physical coordination, and this is particularly beneficial to an individual through age as it will help to reduce the risk of falling.

Boxing Ring Workout Guide - Hand-Eye Coordination

Build strength with combinations

In addition to burning calories and fat as well as your general fitness and wellbeing, boxing also significantly helps to increase your strength. Due to the high-intense nature of the activity, boxing works a range of muscles, so you’ll really be able to pack a punch. During a boxing workout, you may punch or kick a bag multiple times, requiring your whole body to be put through its paces.

Boxing Ring Workout Guide - Combo

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

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Punchbag Workout Guide

Punchbag Workout Guide - Hits
Punchbag Workout Guide - Main

Combat your fitness with a punchbag workout

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

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

Punchbag Workout Guide - Hits

Improve your aerobic fitness

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

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Increase power, strength and endurance

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

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

Punchbag Workout Guide - Stock

Punch away your problems

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

Why Xercise4Less Gyms

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

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

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Treadmill Workout Guide

Treadmill
Best Exercise Machines To Lose Belly Fat - Treadmill

Ready for a quick and effective treadmill workout? Check out the Xercise4Less Full Body Treadmill Workout Guides to get fitter faster with cardio. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the right place to start your fitness journey. Supercharge your health and wellbeing by running or walking on the 26 treadmills in each of our gyms.

Burn calories, increase your speed and build strength with this total body treadmill workout session. Don’t get stuck with the same old tired treadmill running routine. Add some efficient cardio to your Xercise4Less fitness programme with these treadmills exercise variations.

Challenge Your Whole Body with a Treadmill Workout

Spice up an old running routine or start from scratch with this Xercise4Less Full Body Treadmill Workout Guide using the following treadmill variations:

Treadmill 30-second Sprint Intervals

Treadmill Walk the Hills/Run the Flats

Treadmill Side Stepping Workout

Treadmill Pyramid Workout

 

Choose one or two of these treadmill routines for some sweat soaking cardio. Run at a consistent pace when you’re working out on our treadmills, there’s no need to avoid potholes or lampposts as you run towards your fitness goals! Need any help with treadmill technique or running suggestions? Just try our friendly Personal Trainers, they love to advise and motivate our gym members. You won’t have to wait around either when you want to use a treadmill at an Xercise4Less gym. We provide our membership with 26 treadmills in each of our fitness centres.

Read on for more detailed instructions on how to get the most from these full body treadmill fitness sessions.

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30-Second Sprint Intervals

Boost your metabolism and improve your running speed with these Full Body Treadmill 30-second Sprint Intervals.

Start by walking at an easy pace for one minute. Continue warming-up with an easy jog for 5 minutes to warm up your muscles for the treadmill workout. Pick up the pace to a hard effort for 30 seconds. Recover with 90 seconds of easy jogging. Repeat the sprint/recovery treadmill intervals 9 more times. Finish with a 4-minute cooldown at an easy jog or brisk walk pace.

Full Body Treadmill 30-second Sprint Intervals time is 30 minutes.

Complete Body Workout with Treadmill Walk the Hills and Run the Flats

Hammer your glutes with this highly effective incline treadmill running exercise. Try the Treadmill Walk the Hills/Run the Flats to energise your whole body.

Start with a 5-minute warm up of easy jogging or brisk walking. Increase the incline on the treadmill to 1% and walk for 1 minute. Lower incline to 0% and run at a comfortable pace for 1 minute. Increase the incline to 2% and walk for 2 minutes. Lower the treadmill incline to 1% and run at a comfortable pace for 2 minutes. Increase the incline to 3% and walk for 3 minutes. Lower incline to 1% and run at a comfortable pace for 3 minutes. Increase the incline on the treadmill to 4% and walk for 4 minutes. Lower the treadmill incline to 1% and run at a comfortable pace for 4 minutes. Finish with a 5-minute cooldown of easy jogging or brisk walking.

Full Treadmill Walk the Hills and Run the Flats time is 30 minutes.

Whole Body Treadmill Side Stepping Workouts

A Full Body Treadmill Side Stepping Workout really works your glutes and quads and works up a good sweat. This treadmill workout combines running and walking with some side shuffles.

Warm up by walking at an easy pace on the treadmill for one minute. Continue warming up with an easy jog for 4 minutes. Return to walking pace and then, as you hold onto the side rail of the treadmill, turn your body to the side, get low in a squat position, and then start side-shuffling your feet. Continue side stepping for 30 seconds and then return to walking forward. Move to an easy running pace for 2 minutes. Then bring the pace back down to walking for a 30-second interval of side shuffles on the other side. Continue with 2 minutes easy running/30 seconds of side shuffles until you’ve working out on the treadmill for 20 minutes. Finish with a 5-minute cooldown at an easy jogging or brisk walking pace.

Full Treadmill Side Stepping Workout time is 30 minutes.

Treadmill Pyramid Workout for a Total Body Blast

Burn loads of calories with this Full Body Treadmill Pyramid Workout combining running and walking intervals.

Start with a 3-minute warm up of easy jogging or brisk walking on the treadmill. Then do the following treadmill intervals:

30-second sprint/30-second walk and 1-minute sprint/1-minute walk

2-minute sprint/1-minute walk and 3-minute sprint/1-minute walk

4-minute sprint/1-minute walk and 3-minute sprint/1-minute walk

2-minute sprint/1-minute walk and 1-minute sprint/1-minute walk

30-second sprint/30-second walk. Finish with a 2-minute cooldown of easy jogging or brisk walking on the treadmill.

Full Body Treadmill Pyramid Workout time is 30 minutes.

Join Xercise4Less Gyms for Incredible Treadmill Workouts

At Xercise4Less Gyms we’re keen that you focus solely on getting fitter as fast as you can. We provide over 400 pieces of exercise equipment, so you never waste time looking for fitness gear and delaying your workout. Every Xercise4Less gym provides 26 treadmills so you can blast calories with intensive running sessions at a time that suits your schedule. Use this Full Body Treadmill Workout Guide to supercharge your fitness programme with these exciting variations on running or walking on treadmills.

Offering all this exercise equipment for every fitness level, whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user is only part of the workout experience at the People’s Gym. Hit your fitness goals in our dedicated Ladies Only gym zone, in our special Spin studio, combat area or in our inclusive functional fitness space. The Xercise4Less gym membership also benefits from free group exercise classes including Les Mills fitness sessions and friendly Personal Trainers ready to encourage and motivate. Or try our incredible Body Transformation Camps and Boot Camps to start your fitness journey with a real bang.

Join Xercise4Less Gyms today and see how treadmill training, cardio workouts and weight sessions can lift your level of fitness to the optimum.

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Stationary Bike Workout Guide

Stationary Bike
Stationary Bike

Our Xercise4Less Gyms Stationary Bike Workout Guide will help you get the most out of the exercise bicycle and target your lower body. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find enough stationary bikes or gym bicycles to pedal your way to improved fitness and strength in any Xercise4Less gym.

Combine this lower body Stationary Bike workout session with our 16 bikes upright and recumbent bicycles to improve your endurance and burn body fat. Don’t miss out on the calorie blasting benefits of an indoor exercise bike session. Make sure you include this Stationary Bike Workout in your Xercise4Less exercise programme.

Work Your Lower Body with Stationary Bike Exercises

Stationary bikes can be highly effective training tools when you use upright exercise bike variations like the following:  

Stationary Bike 30-minute Exercise Workout

Stationary Bike Speed Workout

Stationary Bike Fat Loss Workout

Stationary Bike Endurance Workout

 

Before you start riding your stationary cycle, make sure you adjust the seat height so that it reaches hip level when you’re standing next to it to avoid putting unnecessary strain on your joints, knees in particular. Make sure too that you don’t have to stretch too far for the handlebar and adjust the gym bicycle’s handlebars if adjustable. Your seat should also be far enough away from the handlebars that the front of your knee sits directly above the middle of the pedal.

If you need any help with getting set up on an indoor exercise bike in your local Xercise4Less gym, just ask any available Personal Trainer who’ll be happy to advise. Xercise4Less gyms are stuffed with all the stationary exercise bikes you need to achieve real full body results. With our stationary bike workout guide you can choose from 16 upright and recumbent bikes in each Xercise4Less gym to transform your lower body.

Read on for more detailed instructions on how to perform these lower body stationary bike trainer variations correctly.

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Lower Body Stationary Bike 30-minute Exercise Workout

A stationary bike is perfect for both HIIT high intensity training sessions and for general cardio workouts. The Stationary Bike 30-minute Exercise Workout is a Tabata-style workout, so you work in blocks of 20 seconds all-out effort and 10 seconds recovery.

Start with a 5 minute warm-up on the stationary bike, going at a fast speed with low resistance. Then cycle for 20 seconds with medium resistance, then lower the resistance for 10 seconds. Repeat the gym bicycle exercise eight times, then recover for 1 minute by cycling with low resistance.

Repeat in 3 more Stationary Bike 30-minute sets before warming down for 5 minutes cycling slowly and removing resistance gradually.

Stationary Bike Speed Workout Session

Your fitness levels will be benefit from the Stationary Bike Speed Workout with this low-impact exercise that gradually strengthens your lower body.

Warm up for 10 minutes at low cycling cadence and low resistance on the indoor exercise bicycle. During the next 10 minutes, sprint for 6 seconds every minute on the minute. For 11-20 minutes of your stationary bike workout, cycle hard for 60 seconds followed by 60 seconds easy pace. Keep your top effort level around 9 RPE or 80-90% of your Maximum Heart Rate (MHR). Warm down for 10 minutes, with the final 5 minutes of your Stationary Bike Speed Workout at low cadence and low resistance.

Stationary Bike Fat Loss Workout for Your Lower Body

Cycling on an upright exercise bicycle in this Stationary Bike Fat Loss Workout improves muscle metabolism, especially for the benefit of buttocks, thighs and calves.

Warm up for 5 minutes at low cadence and low resistance on your stationary exercise bike. During the next 5 minutes, cycle with a high cadence but at low gym bicycle resistance. For the 5-10 minutes of your stationary bike workout, try low cycling cadence and high resistance. In the next 5 minutes, work out with Tabata sprints entailing 20 seconds all-out effort, followed by 10 second recovery for eight times in total. Warm down for 5 minutes, at low cadence and low resistance to finish your Stationary Bike Fat Loss Workout.

Stationary Bike Endurance Workout Exercise

We finish the best exercise bicycle workout guide with the Stationary Bike Endurance exercise.

Warm up for 5 minutes at an easy exercise bike pace. During the next 5 minutes, cycle at 50-60% MHR. For the 5-10 minutes of your stationary bike session, work out at 60-70% MHR. In the next 5 minutes, cycle at 70-80% MHR. For minutes 15-17min push yourself to 80-90% MHR. During the final 17-25min: Let your MHR drop to 60-70% then ramp it back up to 80-90%. Keep going until it goes over 90%. Then drop it back to 60-70% MHR and repeat the process for a total of 10 minutes. Warm down for 5 minutes at an easy cycling pace to finish your Stationary Bike Endurance Workout.

Join Xercise4Less Gyms for the Best Stationary Bike Workouts

Whatever you need to get fitter faster, we provide at Xercise4Less Gyms. That’s not just 16 stationary and recumbent bikes but over 400 pieces of exercise equipment in your local Xercise4Less gym. Use this Stationary Bike Workout Guide to improve your health and wellbeing with intensive cardio exercise and lower body strengthening sessions.

If you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user, the People’s Gym offers the perfect exercise environment to ensure you achieve your fitness ambitions. Xercise4Less gym membership includes access to a private Ladies Only gym zone, dedicated Spin studio, energising combat zone as well as an effective functional fitness space. As one of our gym members you also benefit from inclusive group exercise classes including the latest Les Mills fitness sessions with friendly Personal Trainers on hand to motivate you. Alternatively, kickstart your fitness journey with our fantastic Body Transformation Camps and fat loss Boot Camps.

Join Xercise4Less Gyms today and find the perfect starting point for your journey towards peak fitness at the best local gym in your area.

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Rowing Machine Workout Guide

Rowing Machines
Rowing Machines

Use this Xercise4Less Full Body Rowing Machine Workout Guide to increase fat loss, build muscle, and improve your functional speed and endurance. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the perfect place to start your fitness journey as you row towards transformed health and wellbeing.

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

Work Out Your Full Body with Rowing Machine Exercises

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

 

Rowing Machine Row Repeats

Rowing Machine Build Endurance

Rowing Machine Burn Fat

Rowing Machine Time Trial

 

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

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

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

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Full Body Rowing Machine Row Repeats

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

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

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

Full Body Rowing Machine Build Endurance Workout

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

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

rowing machine workout - losing belly fat blog

Blast Calories with the Rowing Machine Burn Fat Exercises

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

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

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

The Rowing Machine Time trial for a Whole Body Workout

Build your endurance with a Rowing Machine Time trial session.

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

Join Xercise4Less Gyms for a Rowing Machine Transformation

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

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

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

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