3 Healthy Breakfast Recipes

3 Healthy Breakfast Recipes



Many people would like to drop some unwanted body fat but are not quite sure of how to go about it. There are many different diets that are floating around and some that have been here for  a very long time. The good news is I’m here to help you on your fat loss journey by giving you some tasty breakfast recipes that are quick and easy to put together.


For these recipes to assist your fat loss efforts, here are a few things you need to take into consideration. To see a reduction in you body fat you need to monitor your overall calorie intake and expenditure. You need to keep on top of keeping active, your nutrition and exercise.


I’ve spoke about this before, the importance if choosing the right type of training for your goal and the benefit of training legs.Where nutrition is concerned, for long lasting results its essential Not being over restrictive. You diet needs to fit your lifestyle and not be miles away from how your used to eating.  This way it will help stop you from binging and the overwhelm of feeling like you’re on a diet.


Its also important to make slow and steady changes to your diet. You might not see results as quickly as a diet that Is on the more extreme side, but you’ll be able to be consistent, is more sustainable and you’ll create lasting habits

Eating healthy doesn’t  need to be boring or bland, it doesn’t need to be complicated or have you in the kitchen forever. This is I have put together these 3 healthy breakfast meals to help you along your fat loss journey… lets get in to it


healthy breakfast recipes



Healthy Breakfast 1 – Overnight Oats


60g Oats

150ml Almond Milk

Cocoa Powder 2TBS

Cocoa Nibs 1tbs

Handful of Blueberries

1 tsp Cinnamon


Healthy Breakfast 2 – Protein Pancakes


200g Oats

1 tbs Honey

1 scoop Whey Protein

250ml Oat Milk

2 Tbs Oil Or Butter

1tsp Cinnamon

Handful of Blueberries


Healthy Breakfast 3 – Spicy Eggs



3 Eggs

1 tbsp Oil Harissa Paste

1 Courgette

1/2 Onion

400g Tinned Tomatoes

Handfuls Of Spinach


I hope you enjoy theses recipes and they come in useful along your fat loss journey, if you would like some advice on how to set up a successful nutrition plan, please get in touch


Square Mile Fitness Team







Dumbbell Leg Workout

Dumbbell Leg Workout








If you’re a newbie to the gym or consider yourself quite experienced, you’ll understand how important it is to train your legs. But if you are unsold on this whole leg day thing, I’m going to explain why it is important to train your lower body.

Whether you have a goal of building your physique or lowing your body fat, leg day will play a key role in you achieving a well-balanced body. The glutes are the largest muscle in the body. If you have a goal of getting leaner, or building the lower body muscles, because of how big the muscle is.

Training the legs will help you expend lots of calories because they’re such big muscles. The calories you expend will depend on the types of leg exercises you do and also the goal of the program. If you have a goal of bodyfat reduction, training the lager muscles in the body alongside the right nutrition plan and overall movement, your overall calories expenditure will be much greater than a bicep and tricep workout.


It’s in your best interest to train your legs to a good standard if you want to improve your overall body composition. Big comping exercises like the deadlift and the squat, are great for not just strengthening your legs but your whole body including your core.


For a well-balanced physique and overall strength development, training the legs is key. When setting out a leg workout within your training program you need to factor in recovery, especially if you want to train your lower body multiple times. Ensuring you have enough recovery will allow you to perform better in your sessions rather than struggle through a session due to lack of recovery.


How do you structure a leg workout?

There are multiple ways in which you can go about this, you can do a pull based workout followed by a push workout later in the week. You can mix quads and hamstrings in the same session and priorities one over the other, the options are endless. Depending on what you would like to achieve from your leg training and your overall training goal will dictate how you go about structuring your personal training plan. However, you need to make sure that you train both the quads and posterior chain, doing with will help accomplish structural balance and help you to avoid injury.

Achieving structural balance will help you gain equal strength, from left to right and front to back. To do this it’s a good idea to include some single leg training, single le training will allow you to iron out muscular imbalances and injury prevention. Mastering single leg exercises and the more simple movements will allow you to build a solid foundation to then move on to more advanced exercises.


To Squat or not to squat?

Don’t be disheartened if you cannot do this movement, it takes time to perfect the technique. You might need to take a few steps back and learn the split squat first.

Common problem you might have whenhttps://www.youtube.com/watch?v=f9hy9S-LX2c doing a squat is limited range or discomfort. Not being able to squat with full range could be tightness in the hips or ankle mobility. If it is ankle mobility a quick fix could be to elevate your heels

Some people body type doesn’t favour the squat I if your quite tall doing a squat might not be the most comfortable movement. There are many variations to a squat and alternative movements you can do that will help you achieve stronger and leaner legs.



Dumbbell Leg Workout



The Dumbbell Leg Workout

Exercise                                                                        Sets/Reps                                  Rest (SEC)

A1 DB FRONT SQUAT                                              4X6-10                                                 10
A2DUMBBELL LUNGES                                         4X8-10                                                 90

B1 DUMBBELL SPLIT SQUAT                               4X10-12                                               10
B2BRIDGES                                                                4X8-10                                                75

C1 DUMBBELL RDL                                                 4X8-10                                                 10
C2FOAM ROLLER CURLS                                      4X8-10                                                60

D1 BANDED DB GOBLET SQUAT                        3X8-10                                                   0
D2GOBLET SQUAT                                                  3X8-10                                                   0
D3JUMP SQUAT                                                       3X15-20                                               60



I hope you have found this dumbbell leg workout useful and now have a better understanding of training your legs using dumbbells. If you have any questions please do get in touch


Square Mile Fitness Team

Resistance Band Workout

Resistance Bands Full Body Workout





Resistance Bands Full Body Workout

Today we are looking at a resistance bands full body workout, the benefits of using resistance bands and how you can incorporate bands into your training.


Bands have become increasingly popular for many reasons, especially with the temporary closure of many gyms worldwide. When the closures got announced, I’m very sure that gym equipment websites got flooded with orders. I was one of them myself, searching online for a complete set of resistance bands was like looking for a needle in a haystack. They were like gold dust, and when you finally found a set the delivery time was weeks away. I’m not one to normally complain, but let’s just say I was very happy when I finally got my hand on some resistance bands.



There are a few ways in which you can use resistance bands within your workouts, you can use them to make exercises harder and easier. Resistance bands can be used to change the strength curve of some exercises. If we look at the chin up for example, the hardest part of the movement is on the way up. If you use resistance bands as assistance for pull ups it will make the exercise easier on the way up as the band will assist you.


Now if you add a bad to a squat, it will overload the easier part of the movement which is at the top. So resistance bands are great option to help you get stronger and build muscle. Training with resistance bands alone will make any bodyweight workout much harder because you will be training against more resistance. And as we know, training against resistance and creating more tension on muscles is great for building muscle and burning fat.


You can use resistance bands for almost every exercise, they’re very cost effective, easy to store away and easy to travel with. If you don’t have access to a gym, you’re travelling or working out from home, resistance bands are a great alternative or addition to your training program. I particularly like using resistance bands in my training to make some exercises much harder. At some stage in your training, you will want to find ways over loading exercises to make them harder.


Let’s look at the press up for example, when you start to find this exercise easy you can use resistance bands to make the easy part even harder Resistance bands also help to add constant tension throughout a movement, making an exercise very effective, very challenging and you’re going to need to work a lot harder. Another positive about resistance bands is that they’re very versatile, so in today’s workout we will be looking at effective ways of training the whole-body using resistance bands only.


When I’ve mentioned using bands using bands with some of my stronger clients. Initially they’re a bit sceptical which is totally understandable. Some people have never trained with a resistance bands before or used them with weights. They’re not quite sure of how a resistance band can have any benefit to their workouts.  After one resistance band workout every single one of my clients agreed thats including resistance bands in some their workouts could be very beneficial. 


Now just because we are training with resistance bands don’t this you’re in for an easy ride. Each resistance band equates to a different resistance so choose your band wisely. The Workout will be broken down for different levels and there will also be alternative from some exercise. We will begin with some full body trisets and then finish the workout off with some conditioning.


Before attempting todays workout, please ensure you warm up properly.



I hope you enjoy today session, work hard and above all enjoy yourself.




resistance bands full body workout


Exercise                                                          Sets/Reps                             Rest 


A1 Banded BFE Split Squat                3×10-12

A2 Banded Reverse Lunges               3×8-10

A3 Banded Row to Neck                     3×8-10                                           60



B1 Banded RDL                                    3×8-10

B2 Single arm Banded Lat Raise   3×12-15

B3 Press ups with bands                   3×10-12                                           60



C1 Banded Single Leg Curl            3×8-10

C2 SA Banded Shoulder Press     3×10-12

C3 Banded Triceps Extension      3×12-15                                                60



Conditioning FINISHER – Workout for time


There is no specific rest period you just want to complete the whole workout as quickly as possible


Conditioning FINISHER – Workout for time There is no specific rest period you just want to complete the whole workout as quickly as possible Conditioning Finisher Workout For time: Complete the ladder workout as quickly as possible – Record your time and post in the comments.


20 15 10

20 15 10

20 15 30












As always, I hope you have found today article useful and you now have a better idea of how you can include resistance band into your workouts.


If you have any questions or would like to book in a complimentary consultation, please get in touch



Square Mile Fitness Team 

Dumbbell Only Chest Workout 

Dumbbell Only Chest Workout



Now for most gym go-ers  developing their chest muscles is normally quite high in their priority list

Well not most gym go-ers lets get more specific here, most men want to build and develop their chest. We have put together the ultimate dumbbell only chest workout that you can do anywhere.



How often should you train your chest muscles?

What is the ideal volume or frequency for training chest? Well that all depends on what you want to achieve.If you primary goal is not to develop your chest but you want a well-rounded physique, training your chest directly once a week and then again indecently later in the week is enough.


If your main goal is to build a chest you feel proud of then id recommend a specialization training phases of 2-3 times per week for a few weeks. When you go through a specialization phase for any muscle group you need to lower the volume and frequency in which you train other muscle groups.

When your absolute focus is develop your chest your other muscle groups need to take a bit of a back seat for a while.Now that doesn’t mean you deflect all your other body parts it just mean you wont train them a often as you will your chest.


You will then want to adjust your training volume and reps in your next training phase for a few weeks, this will allow you to recover better, get stronger and improve your chest development. Depending on your training experience and the time you have available to you will play a vital role in how you structure your chest training and overall frequency.


For overall develop your chest you want to target all portions of the muscle. You need to target the upper portion, mid and lower parts of the chest and to do this you will need to vary your training angles.


Within the pec you have your sternocostal and clavicular head

The clavicular head flexes the humerus – Chest Press Movement

The  sternocostal head adducts the humerus. – Pec Fly motion

As a whole the action is to adduct and medially rotate the humerus which I why I recommend pressing with the dumbbells at a 45 degree angle and touching them together at the top as you get the best of both worlds.



A common question that people ask a lot is how many reps should I use when training chest?


The pecs are predominantly a fast twitch muscle so you can get away with some lower rep training but you need more volume of sets for hypertrophy. Some rep schemes that I like to use for training the chest are wave loading reps 8,6,4,4,6,8 and extended angled sets where you adjust the angle to a more favourable position to get more overrule reps in a set.


The benefits of training your chest with dumbbell is that you will improve your strength and size. You Can you build your chest with just dumbbells and they can be easier on the shoulder than the barbell bench press. I would however recommend do chest flies with cable if you have the opportunity as you get more tension thought the movement compared to dumbbell flies.



Ok, enough rambling on about the chest, let’s get into what you really came here for, practical ways in which you can effectively  train your chest at home with dumbbells.





dumbbell chest workout  



                                                         The Dumbbell Only Chest Workouts 


The dumbbell chest workout is  broken down below for different levels; beginners, intermediate and advanced.






Advanced Dumbbell Chest Workout 


Exercise                                             Sets/ Reps            Tempo        Rest


A1 Incline chest press              5×6-8                  3010           10

A2 30 degree                             5×6-8                  3010           10

A3 Flat press                              4×8-10                3011          10

A4 Wide floor press                 4×8-10                 2010         10

A5 DB fly                                    4×8-10                 3011         10

A6 PRESS UP ON DB                 4×8-10                2011      120





Intermediate Dumbbell Chest Workout 




Exercise                     Sets/ Reps            Tempo        Rest


A1 Incline chest press              4×8-10                 3010           10

A2 30 degree                             4×8-10                 3010           10

A3 Flat press                              4×8-10                3011            120


B1 Wide floor press                 4×8-10                 2010         10

B2 DB fly                                    4×8-10                 3011         10

B3 PRESS UP ON DB              4×10-12               2011        120






Beginner Dumbbell Chest Workout 


Exercise                      Sets/ Reps            Tempo        Rest


A1 Incline chest press              3×8-10                 3010           30

A2 30 degree                             3×8-10                 3010           90


B1 Flat press                              3×8-10                3011            30

B2 Wide floor press                 3×8-10                 2010            90


C1 DB fly                                    3×8-10                 3011          30

C2 PRESS UP ON DB             3×8-10                 2011          90


  I hope you found todays tips useful and you’re now able to effectively train your chest at home or at a place of of your choice. As always please  please get in touch if you need any advice on todays article or to book in a complimentary consultation  with one of our trainers.



Full Body Workout No Equipment

Full Body Workout No Equipment






In the ideal situation, getting a workout done in a fully equipped gym is great, its purpose built and very effective. Without having access to a gym, you can still get in a great full body workout. Working out at home or in a hotel room can be very effective but you need to get creative. today we are exploring how we can get a full body workout (no equipment) at home.


Of course training with weights or against a resistance is will enable you build muscle and get stronger much faster. However, full body workouts with minimal equipment are a great addition to your workout routine. I believe that there is more longevity in a diverse training plan than one that is more rigid with less variety. People that have a well rounded training plan are less likely to get bored and give up, which is not what we want.


Training at home, in a hotel room or in your garden takes real discipline. We generally associate being at home with relaxing and having fun. This can make it harder to find the motivation for a workout. So it’s really important that you dedicate a specific time for your training session. Being at home makes it so much easier to push your workout later and later into the day because you’re already at the “gym.”


full body workout no equipment

Now you might be thinking What’s the point of body weight workouts, I may as well not workout until I have weights. But if you’re a beginner you can make some great gains initially from no equipment workouts. If you’re a more experienced trainee, body weight training can help you maintain and improve your physique also.


Going from training with weights at a full equip gym, to then working out with minimal equipment, you might be worried about losing muscle. But with the right training intensity and frequency you’ll be absolutely fine as long as your workouts are challenging enough. Don’t worry too much about muscle loss, with muscle memory you will gain back your muscle quicker than it took you to build it initially.


One of the many benefits to body weight training without much equipment is that you’ll move more in your workout. You’ll probably spend more time on your feet and standing up rather than being sat on machines your whole workout. If you spend the majority of your day being sat down,  when your exercise try to incorporate more standing and overall movement in your sessions.


Everything in a gym has its place. If you have an injury, or are recovering from an injury, then fixed machine weights can be a great accessory to your program and recovery. Using fixed machine weights are a great addition to any program as they add variety. But it’s important where possible to utilize barbell, dumbbell and body weight exercises.


As for nutrition, you should structure your diet around your goals, activity level, body type and training experience.



How to train without equipment or minimal amounts of equipment


When training with minimal amounts or equipment or no equipment at all, it goes without saying that technique is very important. But to get the most out of home workouts you need to get creative with how you make an exercise more intense. You can do this with drop sets, training to failure and pre exhaust techniques but to name a few.



In this full workout we will be finding creative ways to make working out with minimal equipment challenging but fun.

What you need to make this session more intense is a backpack loaded with book or anything you can find to add weights. You can also use resistance bands but we will leave that for another post.




Before you attempt this workout please make sure you warm up


The Workout


EXERCISE                                        SETS/REPS            REST (In seconds)


A1 1.4 SPLIT SQUATS                                      3×12-15                      10

A2 FORWARD AND BACK LUNGES           3×12-15                       10

A3 SINGLE LEG HIP EXT                                x8-10                         75


B1 SA SHO PRESS                                         3×12-15                       10

B1 DECLINE PUSH UP                                  3×12-15                     10

B3 BENCH DIPS                                             3×12-15                      60


Conditioning MAX REP 45 ON 15 OFF x 4 (15 minute workout)


Exercise                                            Reps/Sets                              Rest


C1 THRUSTERS                                AMRAP                                    15

C2 PLYO LUNGES                            AMRAP                                    15

C3 PRESS UP                                      AMRAP                                   15

C4 SIDE TRAVELLING APE          AMRAP                                    15




I hope you’ve found this article educational and have gained in insight to how you can have a great workout without any equipment. If you would like any more information on how we can help structure your workout plan,  or you have any other questions, please get in touch.




10 Minute Workout For Conditioning

10 Minute Workout For Conditioning








A 10 minute workout may sound like a walk in the park, but when executed correctly; 10 minutes can feel like a very long time. Now you may be thinking that a 10 minute workout isn’t long enough, but you can use the last 10 minutes of your workouts for a high intensity conditioning 10 minute finisher.




Why 10 minutes?


As well as using the last 10 minutes of your workout for a finisher, you can also use a 10 minute workout for the days that get really busy. It happens to all of us, you have the best intensions for hitting a 45-60 minute workout but things just keep popping up in the diary. For almost all of us, finding 10 minutes a few times a week for exercise is very doable. If you want to squeeze in a short but effective session, then this is the workout for you.



What are the benefits?


A high intensity workout will be taxing but you’ll end up feeling great after your workout and for the rest of your day. You’ll experience an endorphin rush that will lift you mood and give you more energy. For many people consistency is hard to maintain within a workout program if you miss workouts because of a busy schedule.


A 10 minute workout will keep you consistent as we can all spare 10 minutes for some type of exercise. With being able to keep consistent with your workouts also Keeps motivation high. Many of us have an all or nothing attitude to fitness. If you can’t spend an hour working you write off that whole day and motivation plummets. The beauty of a shorter session is that you won’t beat yourself up because you’re pressed for time, you can reap the rewards of a shorter session instead.



You will burn calories, now it might not be as much as a 45 or 60 minute workout, but you’ll burn more calories in 10 minutes than not working out at all. It is very important throughout you fitness journey to focus on what you can do rather than what you cant.



Improved  conditioning is another positive byproduct of a short sharp workouts, you’ll be better conditioned for  short bursts and longer workout routines.



How does a 10 minute conditioning session work?


A 10 minute conditioning workout is a series of fully body dynamic multi-joint exercises. There are vast amounts of ways in which you can structure a conditioning workout, today  we will explore a conditioning ladder workout later in the article.



When should you do a 10 minute workout?


You shouldn’t base all of your workout around a 10 minute sessions, but you can use them to ensure you don’t skip a workout. If you have a day full of meeting or a busy day at work, you should make room for a 10 minute workout. You should however ensure throughout your week you incorporate longer duration workouts.



What are the exercises


Dev Press


10 minute workout exercises 10 minute workout exercises 10 minute workout exercises


Drop Squats

10 minute workout exercises



Reverse Lunges




10 minute workout exercises 10 minute workout exercises


Lateral Burpees

10 minute workout exercises






The 10 minute conditioning ladder workout



Session explanation:


The goal of this ladder workout is to complete as many rounds of the exercises as possible in 10 minutes. All of the reps start at 6, after completing a full round of every exercises you increase the reps by 1. Round 1 is 6 reps, round 2 is 7 reps, can you see how this workout can easily turn into a very challenging workout?

1.Dev Press

2. Drop Squats

3. Reverse Lunges

4. Lateral Burpee


Take away


Every session can be challenging, even the most “basic” workout can be tough, its all about how you apply yourself to the task in hand. Vary your workouts to suit your lifestyle and schedule, above all make sure you have fun.


Full Body Workout At Home With Dumbbells

Full Body Workout At Home With Dumbbells





This is a full body workout using dumbbells, we are targeting all the major muscle groups of the body for a very effective workout. All you need for this workout is a pair of dumbbells and some effort. You can do this full body dumbbell workout at home or in the gym, the beauty of this dumbbell workout is that you don’t need much space and you can get a lot done in a short timeframe.


In this full body workout we are using trisets, this is a sequence of 3 exercises performed back to back. Trisets are great if you don’t have much time for a long workout and you want to get lots of volume done in a short space of time.


Full body trisets are also great for making a workout more intense especially if you pair 3 exercises all on the same muscle group. Training in this fashion Is very time effective and great for fat burning and building strength alongside the right diet.



Triset training is a fun way to workout compared to single set training; the varied exercises can easily get you to lose track of time with this challenging style of training. With these full body workouts each week you will need to challenge yourself with either more reps or a heavier weight. When you train at high intensity with weights, you’ll gain getter conditioning, and you won’t be staring at the clock like you would will long slow cardio training.



Another benefit to varying your workouts with superset and trisets is that you won’t get bored, many people tend to lose focus when training or even motivation when they’re not stimulated by their training program.




Full body Partner tirsets


If you don’t have the luxury of multiple dumbbells just use a weight that challenges you for the given reps, if you only have a light pair of dumbbells then increase the reps so the workout is challenging enough


Trisets can also be regressed to supersets which is a paring of two exercises, depending on your training background and what you would like to achieve with your training will determine which you choose.



Full body Exercise pairing with dumbbells: Letters and number’s

Rules and additional Notes:



3-0-1-0 is a tempo

3-second eccentric (on the way down) the lowering portion of the movement

0 at the bottom part of the movement

1 this is the concentric part of the movement (the way up) in parts of the program You may see a (2) which means 2 sec up

0 the last number the finishing point of the movement

this is a 3 week program you need to start the dumbbells with a weight that the last 2 reps as challenging towards the end of sets


Try to increase the dumbbell weight on big compound lifts, if you don’t have heavier dumbbells then opt for more reps.


Keep Track of every session by record the weights you lift, keep your form as strict as possible and do your best to stick to the tempo.


You will need a stopwatch every session, stick to the rest periods to the best of your ability.  30 seconds rest means your hands are on the bar and ready to go at 27 seconds.


A1,A2- This means super set but check to see the rest time at the end of each exercise A’S and numbered in order of how you need to completed them as are B’S and C’s. For example if the program reads A1, A2,A3  you will complete exercise A1 with the correct tempo and number of reps, then use the given rest period before moving on to exercise A2.





The Full Body Dumbbell Workout Routines


full body dumbbell workout at home

Beginner level full body workout



Day 1.


Exercise                                                    SETS/ REPS                               TEMPO           REST


A1 Dumbbell Deadlift                              3×10-12                                          3010             30

A2 Press Up                                           3×10-12                                             2011              60

B1 Split squats                                      3×10-12                                              3011              30

B2 Bent Dumbbell Row                         3×10-12                                           3011              60

C1 Single Leg Dumbbell Calf Raise        3×10-12                                         2010             30

C2 Dumbbell Lat Raise                            3×10-12                                           3010            60



Day 2.


Exercise                                                    SETS/ REPS                              TEMPO           REST



A1 Dumbbell Goblet Squat                     3×10-12                                              3011             30

A2 Single Arm Row                                  3×10-12                                             3011             60

B1 Back Extensions                               3×10-12                                             3010               30

B2 Seated Shoulder Press                     3×10-12                                             3011               60

C1 Overhead Tricep EXT                         3×10-12                                              3010           30

C2 Crunches                                             3×10-12                                              3011             60




Intermediate workout level full body dumbbell superset workout



Day 1.


Exercise                                                    SETS/ REPS                               TEMPO           REST


A1 RDL                                                        3×8-10                                                3011            10

A2 Incline dumbbell chest press           3×10-12                                             3110             60

B1 Back foot elevated split  squats       3×10-12                                             3010             10

B2 Dumbbell Renegade Row                3×10-12                                             2010             60

C1 Standing Arnold Press                       3×10-12                                              3110             10

C2 Weighted Crunch                               3×10-12                                              2011             60





Day 2.


Exercise                                                    SETS/ REPS                              TEMPO           REST


A1Heels Elevated Dumbbell Squat       3×10-12                                             2011            60

A2 Single Arm Shoulder Press

B1 Back foot elevated split  squats       3×10-12                                             3011             10

B2 Dumbbell Renegade Row                3×10-12                                             3011             60

C1 Dumbbell Floor Press                        3×10-12                                              2010           10

C2 Standing Hammer Curls                    3×10-12                                            3010            60



Advanced dumbbell Triset workout





Exercise                                                    SETS/ REPS                                            TEMPO           REST


A1 Dumbbell Front Squat                      3×10-12                                                  4010                    10

A2 Dumbbell Lunges                                3×10-12                                                 2010                    10

A3 Neu to Pro Bent Row                         3×12-15                                                   3010                   60

B1 Toes Up RDL                                       3×10-12                                                     3011                   10

B2 Dumbbell Step up                              3×12-15                                                      2010                 10

B3 Flat Dumbbell chest press              3×12-15                                                        3010                 60



There are many ways to workout with minimal amounts of equipment and still get a great workout. If you would like more information on the right dumbbell workout for you, please get in touch.







Fat Loss Tabata Workout At Home

Fat Loss Tabata Workout At Home




Intro to Tabata training


Tabata training is a fantastic way to burn fat when done correctly, Tabata training can also be considered a form of HIIT, and training in this fashion be it at home or in the gym it has numerous benefits. Tabata training is not a new form of exercise, it has been around for a very long time and can be used assist in fat loss, full body conditioning and general fitness. Here is what you need to know for a Tabata fat loss workout at home



Tabata training at home can highly effective as the workouts can be done with minimal amounts of space and equipment. At Square Mile Fitness we are huge advocates of high intensity interval training and often get our clients to train in this way at some point of their fat loss program. Our highly skilled personal training team in London are renowned for their results and bespoke programming. We have decided to put our heads together and spread some valuable knowledge on how you can do an effective fat loss Tabata workout at home.



What is Tabata training


Tabata training is great for those individuals what don’t have massive amounts of time to workout but want to push themselves in short bursts and have a high intensity workout.


Tabata training is a high intensity session where you are required to complete a given exercise for a time period, this can also be a series of different exercises. Typically, Tabata training is known as being a form of interval training as you alternate high intensity bouts of exercise with periods of rest.


Tabata fat loss workout at home

What are the benefits of Tabata training at home?

One of the benefits of Tabata training at home is that this style of training is very time effective and you don’t need much space or equipment to get a great workout.

Tabata training can be a great for helping you lose unwanted fat alongside a diet that is geared towards fat loss.


Training at high intensities is great for calories expenditure which in turn with the right nutrition will help you to lose weight and burn fat.


The majority of Tabata workouts especially those done at home are aimed at fat loss, with 10 minute bodyweight Tabata workouts you will not build lots of muscle. For a fitness beginner initially you may see some muscle gain but for continued success you will need to progress to longer workouts and find ways to progressively overload the body, this is normally done with weights and we have a great muscle building Tabata circuit to share with you .


Tabata training is very effective for increasing your heart rate and burning calories in a short period of time. The beauty of Tabata training is that you kill two birds with one stone, you’re effectively doing bodyweight resistance and cardio all at the same time. Your heart and lungs will benefit from HIIT style sessions, you will burn calories post exercise and improve you muscle conditioning. Tabata training at home or in the gym should be challenging but above all you should enjoy it. A sign of a great Tabata workout is one that leaves you feeling better at the end of the workout than you did at the beginning.

Fat Loss Tabata workout at home


Who Is Tabata Training For?

Tabata training can be for beginners right the way up to the more trained individual, the amount of time you have on your hands will dictate how you should workout. If you’re pushed for time and don’t get much time for yourself then Tabata training is a great option. Remember, any form of exercise can be challenging, it’s all about how you apply yourself. Tabata training is also a great option for those that don’t enjoy running on a treadmill and prefer alternative ways of metabolic conditioning and CV training.


How to structure a Tabata workout


A sign of a good Tabata workout at home should leave you feeling exhausted but invigorated and looking forward to your next workout. The structure of a typical  Tabata workout is a 4  minute set with 20 seconds of all out work followed by a 10 second rest, this can be done with bodyweight exercise or you can incorporate weights.



How to do Tabata workout at home


A Tabata bodyweight workout at home is no different from one in a class or in the gym, the only real difference is the space you may have so choose wisely. We have put together a list of 10 great exercises that you can incorporate into your training session.



 10 Tabata Example Exercises


Mountain Climbers

Jumps Squats


High Knees


Reverse Lunges

Press ups



Plank jacks


20 minute Tabata workout  

 Example Tabata Home workouts



12 minutes Fat loss Tabata Workout At Home


Exercise                          sets         work time          rest time


A1 Squat                         3x             20 seconds         10 seconds

A2 Press ups                 3x             20 seconds         10 seconds


B1 Reverse lunges       3x             20 seconds         10 seconds

B2 Superman’s             3x             20 seconds         10 seconds


C1 High Knees              3x             20 seconds         10 seconds

C2 Russian Twists        3x             20 seconds         10 seconds


D1 Burpees                    3x             20 seconds         10 seconds

D2 Progressive Plank   3x             20 seconds         10 seconds






 16 minutes Fat loss Tabata Workout At Home


Exercise                                   Sets              work time                rest time


A1 Split Squats                              4x             20 seconds        10 seconds

A2 Mountain Climbers                4x             20 seconds        10 seconds


B1 Drop Squat                               4x             20 seconds         10 seconds

B2 Loaded Beast press ups         4x             20 seconds         10 seconds


C1 Skaters                                      4x             20 seconds         10 seconds

C2  Down ups                                4x             20 seconds         10 seconds


D1 Reverse Lunge Knee drive   4x             20 seconds         10 seconds

D2 Butterfly Crunches                4x             20 seconds         10 seconds




20 minutes Fat loss Tabata Workout At Home (Advanced)


Exercise                               sets           work time                      rest time

A1 1.4 Squat                        5x             20 seconds         10 seconds

A2 1.4 Press ups                  5x             20 seconds         10 seconds


B1 Forward Back lunges  5x             20 seconds         10 seconds

B2 Jump Squats                 5x             20 seconds         10 seconds


C1 Squat Get Ups               5x             20 seconds         10 seconds

C2 Single Leg Jacknife       5x             20 seconds         10 seconds


D1 Jump Lunges                  5x             20 seconds         10 seconds

D2 Plank Walkouts             5x             20 seconds         10 seconds




 20 Advanced Tabata Home Workout With Weights (Advanced)


Exercise                                          sets             work time                       rest time


A1 Clean and Press                         5x             20 seconds                  10 seconds

A2 Lateral Burpee                          5x             20 seconds                  10 seconds


B1 Goblet Squat                              5x             20 seconds                 10 seconds

B2 Hand release press ups            5x             20 seconds                 10 seconds


C1 Thrusters                                    5x             20 seconds                 10 seconds

C2  2X Plyo Lunge 1X squat          5x             20 seconds                 10 seconds


D1 Alternating Front Lunges        5x             20 seconds                  10 seconds

D2 Reverse crunches                     5x             20 seconds                  10 seconds



We hope you enjoy your workouts, please get in touch if you would like to speak to one of our London based personal trainers about your fitness goals.

Personal Trainer Prices In London & Surrounding Counties

Personal Trainer Prices In London And Surrounding Counties


The majority of people would love to hire a personal trainer but understanding how much a personal trainer cost and what they should pay can be a little confusing. Finding the time to workout can be a challenge. When you do find the time to train, It can be very frustrating working out alone and not seeing results. This is why most people tend to hire a personal trainer. However, to see the value of a personal trainer does come at a cost but how much do you value getting into your best shape or feel fit and confident. It can be a real task when you attempt to go it alone as there is so much information out there on what you should or shouldn’t do. Are you happy with your current level of fitness success or would you prefer to know personal trainer prices in London and surrounding Counties?


Personal Trainer Cost – Should I Hire A Personal Trainer


Many people have the misconception that having a personal trainer is a luxury, we like to think of it as you pay for what you see value in. If you value your health and feeling fit, then finding the right personal trainer for you would be good investment and money well spent.

Many people can afford to have a coach or personal trainer but there are a few factors that will dictate how much it will cost to hire a trainer. For individuals in London, especially in sort after locations in the capital a personal trainer could charge up to £250 per session. Now this would be at the very high end of the market and that personal trainer would have a catalogue of results and would be working in a luxury gym or private Personal training studio. That being said you will be able to find a personal trainer in London that you could hire for between £50-£65 per session for their Pt services.



As mentioned previously your geographic location play a role in what you will pay for a personal trainer, London being top end. However, if you’re outside of London you could pay as little as £30 per hour for a 1-2-1 personal training session.


Personal Training Results

The results that a trainer presents can also affect pricing, there are trainers who have a catalogue of client results and transformations. Being known for delivering results can lead to an increase in their demand and prices to increase. On the other hand, there will be trainers that will not be able to show results as they may be still learning their trade so may charge less.



If the trainer you’re planning to hire delivers an impeccable service and is constantly receiving referrals, then be prepared to pay a price that is in line with that level of service. The facility that your trainer works from will also be reflected in the price per hour, the more modern gyms and studios will charge more than the average gym.



The more experienced highly qualified personal trainers will charge more than a Pt who is newly qualified or who does not have much experience.


What to Expect from your personal trainer?

Making the decisions to hire a personal trainer, especially when paying London paying London prices. You should be paired with someone that is knowledgeable, that delivers results and provides an amazing service. The chosen professional will be able to effectively guide you, offering advice to problems you may encounter on your journey together and understand you. They should hold you accountable whilst providing you with the motivation to reach your goals. The journey should be educational, mindset changing and above all a fun experience.



Why you should invest

The Personal Trainer Prices in London And Surrounding Counties may be a little different from what you had in mind but the right trainer will be an asset rather than an expense. If not reaching you goals is affecting your mood, confidence, work or family life then it may be time you hired a personal trainer. You will build your confidence and self-esteem, not to mention the mental release you get from a great session.  Your workouts will be more time efficient and effective. The feeling you get when you’re making positive changes is priceless and worth every penny.



I’ve Made Amazing Progress And I Actually look Forward To Going To The Gym

I approached Square Mile Fitness because I’d finally had enough of being overweight and extremely unfit.  I’d tried for years to get myself into shape but I just didn’t have the motivation or the will power to see it through.

I hadn’t exercised in a very long time and was naturally a bit nervous about what to expect from the training sessions but I needn’t have worried – Tirrel had me feeling at ease from the very start.  His bubbly and energetic character makes me feel comfortable and relaxed even when he’s putting me through my paces.  He actually makes me want to push myself further which is an impressive feat! No two sessions are the same – the exercises are varied and interesting and Tirrel always seems to know exactly what I’m capable of.

With a nutrition plan to follow as well, I started to see great results after just a few weeks.  In 4 months, my fitness levels have improved dramatically and I’ve noticeably slimmed down and gained definition.

I can’t thank Tirrel enough for his help. Thanks to his knowledge and motivational skills, I’ve made amazing progress and I actually look forward to going to the gym, something I never thought I’d say!