Stepz Fitness is committed to providing our members with a comprehensive range of gym equipment that caters to all fitness levels. Our 24/7 gyms make it easier for you to work out at a time that suits you. Here are five effective workouts you can do at Stepz Fitness to help you reach your fitness goals.

1. Treadmill Interval Training

Interval training on a treadmill can burn more calories than steady-state cardio, and it’s a fantastic way to increase your cardiovascular fitness.

Instructions:

• Start with a warm-up walk at a moderate pace for 5 minutes.
• Speed up to a sprint or a fast run for 30 seconds to 1 minute.
• Slow down to a moderate or slow pace for 1-2 minutes.
• Repeat this fast-slow cycle for 20-30 minutes.
• Finish with a 5-minute cool-down at a slow pace.

2. Free Weights Full-Body Circuit

Utilise our array of free weights for a full-body workout. This circuit involves a series of exercises with little rest in between to keep your heart rate up.

Instructions:

• Start with dumbbell squats for lower body: 10-12 reps.
• Move onto bench press for the chest: 10-12 reps.
• Follow with bent-over rows for the back: 10-12 reps each side.
• Then do overhead press for shoulders: 10-12 reps.
• Finish the circuit with bicep curls and tricep dips: 10-12 reps each.
• Rest for 1-2 minutes and repeat the circuit 2-3 times.

3. Functional Training with Kettlebells

Kettlebell workouts are great for improving strength, flexibility, and cardiovascular health.

Instructions:

• Begin with kettlebell swings: 15 reps.
• Move onto kettlebell squats: 15 reps.
• Then do kettlebell rows: 15 reps per side.
• Rest for 1-2 minutes and repeat the circuit 2-3 times.

4. Stationary Bike Hill Climb

Our stationary bikes offer various resistance settings to simulate hill climbs, perfect for enhancing leg strength and cardiovascular fitness.

Instructions:

• Warm up for 5 minutes at low resistance.
• Increase resistance to simulate a hill climb for 2 minutes.
• Lower resistance for 3 minutes recovery.
• Repeat the high-low cycle for 20-30 minutes.
• Cool down for 5 minutes at low resistance.

5. Stretch and Recovery

Lastly, no workout at Stepz Fitness would be complete without a stretching and recovery session to improve flexibility, prevent injury, and aid in muscle recovery.

Instructions:

• Start with a hamstring stretch: hold for 15-30 seconds each side.
• Move onto a shoulder stretch: hold for 15-30 seconds each side.
• Then do a calf stretch: hold for 15-30 seconds each side.
• Finish with a back twist stretch: hold for 15-30 seconds each side.

Remember, Stepz Fitness staff are always here to guide you and make sure you’re performing your exercises correctly. Don’t hesitate to ask for help if you’re unsure about any of these workouts.

Whether you’re just starting out on your fitness journey or are a seasoned gym-goer, these workouts can be tailored to suit your needs. We look forward to helping you achieve your fitness goals at Stepz Fitness! All new members of Stepz Fitness get access to our exclusive Quickstart Gym Programs.

If you are not ready to join straight away, please try us on a Free 3 Day Gym Pass.