Inclusive Workout Routines for Weight Loss

31 July 2023

Tracey's Hiit2Fit

Inclusive workouts for weight loss

Hey there! 

Today, we’re diving into the world of Hiit & Resistance Training at Tracey’s Hiit2Fit – an exciting and effective inclusive workout routine tailor-made for weight loss. Whether you’re a fitness newbie or a seasoned pro, this is your secret weapon to shed those unwanted pounds while having a blast. Let’s get started and break it down for you!

What is Hiit?

Hiit, short for High-Intensity Interval Training, is all about combining short bursts of intense exercises with brief rest periods. This killer combo works wonders for torching calories, boosting metabolism, and building lean muscle. Say goodbye to boring workouts and hello to sweat-dripping, heart-pounding fun!


1. Warm-Up (5-7 minutes): Before diving into the action, take a few minutes to warm up your body. 

Light jogging, jumping jacks, or dynamic stretches like arm circles and leg swings are perfect for getting your blood flowing and muscles limber.

The Hiit Circuit (20 minutes): Each circuit comprises 4-5 exercises that target different muscle groups. Perform each exercise for 30-45 seconds at maximum effort, followed by 15-20 seconds of rest before moving on to the next one. Complete the entire circuit 3-4 times, with a short break in between circuits.

Example Circuit:

  • Jump Squats
  • Push-Ups (Modified push-ups for beginners or those with wrist issues)
  • Mountain Climbers
  • Plank (Knee plank for those with mobility issues)
  • Burpees (Step back instead of jumping for those with joint problems)

3. Cool Down (5 minutes): Cooling down is just as important as warming up. Gradually lower your heart rate and stretch out the muscles you worked during the Hiit2Fit session. Deep breathing, hamstring stretches, and shoulder rolls are excellent options.

Workouts for Weight Loss
Barbell training

What is Resistance Training?

Resistance training is more commonly referred to by gym goers as weight training but the term refers to any form of exercise where you lift or pull against resistance. This could be using dumbbells, a barbell, bodyweight, fixed machines, kettlebells, powerbands or any other external resistance. 

Regular resistance training can decrease the risk of heart disease by lowering body fat, decreasing blood pressure, improving cholesterol, and lowering the stress placed on the heart while lifting a particular load. Improving muscular fitness is very important for enhancing your quality of life.


Equipment needed: Dumbbells (or resistance bands if preferred) and a stable chair

Warm-Up (5 minutes):

  • Arm circles: 30 seconds forward, 30 seconds backward.
  • Leg swings: 10 swings each leg.

Resistance Exercises: Perform each exercise for 10-12 repetitions with lighter weights or bands.

  1. Seated Dumbbell Shoulder Press:

    • Adaptation: Sit on a stable chair and press dumbbells upward.
  2. Bent-Over Dumbbell Rows:

    • Adaptation: Sit on the edge of a chair, lean forward, and row dumbbells toward your chest.
  3. Chair Squats:

    • Adaptation: Sit on the chair, stand up, and lower back down.
  4. Standing Leg Raises:

    • Adaptation: Hold on to a chair, lift one leg to the side, lower, and repeat on the other leg.
  5. Bicep Curls:

    • Adaptation: Sit on a chair, curl dumbbells upward.
  6. Seated Tricep Extensions:

    • Adaptation: Sit on a chair, raise dumbbell overhead, and bend elbows to lower behind the head.

Cool Down (5 minutes):

  • Neck stretches: Gently tilt your head from side to side, holding for 10 seconds each.
  • Seated hamstring stretch: Sit on the chair with one leg extended straight. Reach toward your toes and hold for 15 seconds, then switch legs.

Inclusive exercise Modifications for those with Mobility Issues and Injuries

inclusive workouts for weight loss

Providing Fitness for All!

Tracey’s Hiit2Fit Personal Training is designed to be inclusive and safe for everyone, regardless of your fitness level or any mobility issues or injuries you may have. 

Here are some modifications examples to ensure training is accessible and beneficial for all:

1. Low-Impact Alternatives: Replace high-impact Hiit exercises like jump squats with gentler options such as squats with calf raises or step-ups onto a stable platform.

2. Chair Exercises: For individuals with limited mobility, incorporate resistance training exercises like chair dips, seated leg raises, or seated punches using resistance bands.

3. Resistance Bands: If you’re nursing an injury, consider using resistance bands for certain exercises to add intensity without putting stress on the injured area. For example, do bicep curls or lateral raises with bands.

4. Customised Intervals: Adjust the work-to-rest ratio to fit your needs. You might start with 30 seconds of Hiit exercise and 30 seconds of rest, gradually increasing the work time as you build strength and stamina.

5. Listen to Your Body: Always pay attention to your body and its signals. If an exercise causes pain or discomfort, skip it or modify it to suit your abilities.

Personal Training in Dunfermline
Tracey's Hiit2Fit offers online fitness and online personal training as well as in-person from our studio in Dunfermline.

Wrapping Up

And there you have it, folks!  Tracey’s Hiit2Fit Personal Training is your go-to workout provider for blasting fat, boosting energy, and sculpting a lean, strong body. Remember, fitness is a journey, so celebrate every small victory, and don’t be too hard on yourself if you miss a day or two. Keep moving, stay hydrated, and most importantly, have fun on your way to a healthier, fitter you!

So, lace up those trainers,  grab a water bottle, and let’s get you fit with our Personal Training! Keep sweating, keep smiling, and keep crushing your weight loss goals! 🏋️‍♀️💪🔥

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