Looking for the best home gym equipment? In the past few years we’ve got used to not going to the gym for our fitness fix. Whether is was because of gym closures over lockdown or cancelling expensive gym memberships during the cost of living crisis, many of us have set ourselves up to work out purely from home. In fact, the decline in gym visits has even seen the rise of companies like Athlo, which enable once regular gym-goers to rent out their memberships.

And even if you do still structure you training week around regular gym visits, it’s still worth buying equipment to use at home. Having weight training or mobility gear to hand can help you plan regular pre-work sessions or squeeze in ad-hoc workouts between work and family commitments.

What home gym equipment do you need?

Whatever your focus – strength training, CrossFit and cardio or mobility, or keeping in shape for outdoor pursuits such as athletics, cycling or team sports – it pays to have regular access to weights or resistance bands, as well as exercise balls, skipping ropes and exercise mats. Recovery kit like foam rollers and massage guns are useful, too, particularly after heavy sessions.

Of course high-end equipment such as air bikes, exercise bikes, rowers, treadmills and weights benches, traditionally the preserve of high-street gyms, are useful investments and are making their way into more and more homes and garages.

For quick home workouts, these are the best resistance band exercises

The key to any effective training routine is regularity, and that means easy access. As long as you tailor your home gym kit to focus on your goals, the only thing that’s stopping you from achieving them is you. Not having time to get to the gym is no longer an excuse. You’re much more accountable for your training with a well kitted-out home gym, and that can only be a good thing.

If you’re looking to enhance your arsenal of home gym equipment, read on to discover our top picks. If you’re working to a tight budget we’ve also picked out the best cheap home gym equipment.

RELATED CONTENT:

1. Best resistance bands
2. Adjustable dumbbells vs fixed dumbbells
3. Best adjustable dumbbells

Our pick of the best home gym equipment

1. Resistance bands – Gorilla Bow Travel ($248.99 / £199.99)
2. Adjustable dumbbell sets – Primal Strength Personal Series 75lb / 34kg (£499 – not available in the US)
3. Skipping ropes – Crossrope Speed Performance Set ($159 / £149)
4. Exercise bikes – Wattbike Atom ($3,399 / £2,399)
5. Treadmills – Peloton Tread ($3,495 / £3,345 plus membership)
6. Air bikes – Assault Bike Classic (£749 – not available in the US)
7. Gym balls – Technogym Wellness Ball Active Sitting ($305 / £230)
8. Massage guns – Theragun Elite ($399 / £375)
9. Exercise mats – the Lululemon (Big) Mat ($124 / £108)

BEST RESISTANCE BAND

Gorilla Bow Travel

BUY IT NOW:

From $248.99 / £199.99, amazon.co.uk

OVERALL: 4.5/5

Resistance: Up to 350lb (158.8kg) | Colours: Black with coloured bands | Number of bands: 9 or 11 | Features: 3-piece bow / simultaneous band use / carry case

The Gorilla Bow Travel will appeal to those who likes the idea of investing in a system that covers full-body fitness. With two different sets available offering 9 or 11 bands and up to 330lb (149.7kg) or 350lb (158.8kg) or resistance respectively, you can dial in the right intensity for a highly effective workout.

You can load the bow with up to four bands, giving you four resistance strengths to choose from when you use one band at a time. Or you can use multiple bands simultaneously to layer resistance. That means it’s easy to quickly drop the weight when you fatigue – perfect for drop sets.

Roughly 55in (140cm) tall when assembled, the Gorilla Bow is a pretty bulky and imposing fitness band system. In its travel version, though, it detaches into three elements that help it fit easily in a large bag or small suitcase.

Read our full Gorilla Bow Travel review

BEST ADJUSTABLE DUMBBELLS

Primal Strength Personal Series 75lb / 34kg

BUY IT NOW:

£499, primalstrength.com (not available in the US)

OVERALL: 4.5/5

Weight range: 11lb-75lb (5kg-34kg) | Increments: 21 | Dimensions: 21.3 x 8.5 x 7.2in (542 x 216 x 183mm)

If you’re looking for the best home gym equipment, a pair of dumbbells is a great place to start. The Primal Strength 75lb / 34kg adjustable dumbbells are a high-quality, versatile investment for any home gym user. You get a whopping 21 different weights to work with, over nearly a 65lb (30kg) range. That should satisfy even the most experienced weight trainer.

They’re longer than most adjustable dumbbells, but the slider selection system is simple and intuitive to use and the textured-grip handles stay comfortable throughout long workouts.

Read our full Primal Strength Personal Series 34kg review

BEST SKIPPING ROPE

Crossrope Speed Performance Set

BUY IT NOW:

$159 / £149, crossrope.com

OVERALL: 5/5

Materials: Wire inner, PVC coating | Rope weights: 3oz (85g) / 6oz (170g) / 9oz (255g) | Length: 8ft (2.45m) / 8ft 6in (2.6m) / 9ft (2.75m) / 9ft 6in (2.9m) | Features: Fast Clip connection system | Included: 30 days free membership using the Crossrope app, lifetime handle warranty

Weighted speed ropes are the best way to take your double-unders to the next level, and Crossrope’s Speed Performance Set gives you three weights to choose from. Swapping between the 3oz, 6oz and 9oz rope between workouts is speedy, too, with its Fast Clip connection system.

The handles rotate well and they’re comfortable to hold, so there’s no hand chafing to worry about. Not many ropes come with a lifetime warranty, and this alone justifies the price tag. There’s a subscription-based app with more than a thousand workouts to inspire you, too.

Read our full Crossrope Speed Performance Set review

BEST EXERCISE BIKE

Wattbike Atom

BUY IT NOW:

$3,399 / £2,399, wattbike.com

OVERALL: 4.5/5

The latest version of the Wattbike Atom has improved what has already become the industry standard for exercise bikes, with an electromagnetic resistance monitor for a quieter and smoother ride, especially when shifting gears. Data points are now read 1,000 times a second (it doesn’t get more real-time than that) with accuracy levels of +/- 1%.

The bike automatically reacts with increased resistance to elevation changes, bringing unparalleled realism to virtual mountain stages. With great connectivity and plenty of custom set-up options, as well as free trails to partner apps including Zwift, Rouvy and Strava, it’s a worthwhile investment for anyone who’s serious about their cycling and a great all-round choice if you’re looking for the best home gym equipment.

BEST TREADMILL

Peloton Tread

BUY IT NOW:

$3,495 / £3,345 (for the treadmill) plus $44 / £39 a month all-access membership / onepeloton.co.uk

OVERALL: 4.5/5

With membership giving you access to thousands of Peloton classes, you’ll never get tired of the Peloton Tread. It has speeds of up to 12.5mph (20kpm) and can replicate gradients up to 12.5%, providing enormous variety to walking, hiking and running exercises – as well as providing yoga or lifting exercises for a thorough all-body workout.

The 23.8in (60cm) HD touchscreen operation is intuitive and features all the on-screen metrics you need. The carbon steel platform will withstand the rigours of regular use, and Bluetooth and ANT+ connectivity means it’ll play nicely with any heart rate monitor or other smart kit. If you’re looking for an alternative to gym membership, the Peloton Tread might just be it.

Read our full Peloton Tread review

BEST AIR BIKE

AssaultBike Classic

BUY IT NOW:

£749, assault-fitness.co.uk (international shipping available)

OVERALL: 4.5/5

Frame: High tensile steel | Details: 6-way adjustable seat / 25in (63.5cm) steel fan | Warranty: 5 years frame / 2 years replaceable parts

If you’re looking to invest in some of the best home gym equipment, why not try an air bike? Pro athletes, CrossFitters and regular gym-goers alike test their stamina on this no-nonsense machine, and it’s easy to see why. Now seen as industry standard in both enthusiast and elite fitness spaces, even this cheapest version in the range has everything you need for calorie-torching workouts.

With almost all moving parts available as aftermarket spares, the AssaultBike Classic is a sound investment that’ll provide years of cardio training. Assault Fitness has got all the basics right, with a robust design, good ergonomics, easy-to-access workouts and comfortable and adjustable contact points. It’s also protected by a five-year warranty, for extra peace of mind, and comes in two other versions with upgraded connectivity.

Read our full AssaultBike Classic review

BEST GYM BALL

Technogym Wellness Ball Active Sitting

BUY IT NOW: 

$305 / £230, technogym.com 

OVERALL: 5/5 

Sizes: 21.5in (55cm) | Pump included: No | Weight limit: 353lb (160kg) | Colour: Black

There’s no getting away from that eye-watering price but the Italian-made Techogym Wellness Ball Active Sitting could be your exercise ball for life. It also doubles up as an robust, ergonomic office chair. However, there are cheaper versions with lower specs if you really can’t justify the price.

Sitting on the Wellness Ball involves constant micro-movements, which improves the spine-stabilising action of your abdominal and lumbar muscles. A  denser lower half improves stability and ensures it won’t roll away mid-exercise. That’s helped by a removeable multi-layered fabric, which improves support, cushioning and grip and has a handle for easy transportation.

Read our full Technogym Wellness Ball Active Sitting review

BEST MASSAGE GUN

Theragun Elite

BUY IT NOW:

$399 / £375, theragun.com

OVERALL: 4.5/5

Battery life: 120 minutes | Details: Smart app integration with Bluetooth / OLED screen with force meter | Colours: Black / White

If you’re looking to buy the best home gym equipment, you’ll probably be focusing on strength and cardio kit. However, it’s important to also prioritise recovery. The Theragun Elite has a pummelling head with an amplitude of 0.6in (16mm) that gets deep into muscles and sees off knots and tight spots with 40 percussions per second and up to 40lb (18kg) of force.

With older models it wasn’t easy to know when you were using them right, but this latest generation Elite is a whole lot smarter, with an OLED screen and a force sensor. It also syncs to a smartphone app that tells you if you’re applying the right pressure and serves up real-time move-by-move guides for everything from easing tight hamstrings to unstiffening shoulders.

The new Elite is much, quieter and more customisable than older models, too. It comes with five built-in speeds, but you can also use the app to set the percussions per minute anywhere within the 1750-2400 range.

You get 120-minute massage time on a single charge and just two minutes’ attention to each muscle group can help stifle post-workout soreness.

BEST EXERCISE MAT

The Lululemon (Big) Mat

BUY IT NOW: 

$124 / £108, lululemon.co.uk 

OVERALL: 4.5/5 

Materials: FSC-certified natural rubber | Dimensions: 83.9 x 27.9in (213 x 71cm) | Features: Reversible / antimicrobial additive | Colour: Six multi-coloured designs

The Lululemon (Big) Mat may seem on the pricey side but its FSC-certified rubber construction has such a long-lasting, quality feel that it could easily be your mat for life. Its top layer absorbs moisture and an antimicrobial layer keeps mould, mildew and bad smells at bay. This means it feels shop-fresh each time you use it.

It’s called the (Big) Mat for a reason, as it’s around 4in (10cm) wider and a whopping 12in (30cm) longer than regular mats. It’s reversible too, so you can swap between smooth and grippy surfaces depending on your workout. The Lululemon is available in six eye-catching marble designs, too.  

Read our full The Lululemon (Big) Mat review

The post Best Home Gym Equipment appeared first on MensFitness.

Looking to kit out your home with the best cheap yet effective gym equipment? Whether you have a dedicated gym space in your loft, garage or spare room or a collection of dumbbells at the end of your bed, it’s useful to have gym equipment at home to add some regularity to your workouts. The closure of gyms during lockdown reinforced the importance of being able to keep training at home.

And more and more people are doing it. Just look at companies like Athlo – which enables irregular gym-goers to rent out their memberships. It’s more difficult that ever to justify forking out for pricey membership plans every month.

But even if you have nothing at home but your gym shoes, considering the best cheap home gym equipment is the ideal way to get started.

You might want to invest for the long-term, but premium gym kit can be prohibitively expensive, especially during a cost of living crisis. Not many of us can justify spending thousands of pounds on an exercise bike, treadmill or rower. A set of adjustable dumbbells can easily set you back £800.

What home gym equipment do you need?

Fortunately the best cheap home gym equipment can make a big difference to your home training. From foam rollers for recovery, and exercise mats and balls for mobility, there are plenty of options to kit out your home gym to cover your needs.

The key to any effective training routine is regularity, and that means easy access. As long as you tailor your home gym kit to focus on your goals, the only thing that’s stopping you from achieving them is you. You’re more accountable for your training as you can’t blame lack of access to a gym for skipping sessions.

Of course, there’s also a wide range of inexpensive home workout apps that can facilitate your home training regime, and most are under £50.

For quick home workouts, these are the best resistance band exercises

We’ve put together the best budget picks to equip your home gyms so you can keep making gains without making a sizeable hole in your bank account. All of our best cheap home gym equipment on this list is £50 or less, including dumbbells and kettlebells.

So for price of your monthly gym membership you can start creating a fitness suite at home that will last for years to come.

And if you feel like splashing out, or are looking to invest in a particular dedicated piece of kit, check out our best home gym equipment guide.

RELATED CONTENT:

• Best resistance bands
• Adjustable dumbbells vs fixed dumbbells
• Best adjustable dumbbells

Our pick of the best cheap home gym equipment

• Resistance bands – Myprotein 11-Piece Band Set ($64 / £50)
• Foam roller – Myprotein Muscle Roller ($36 / £28.99)
• Dumbbells – Domyos Corength Hex Dumbbell 16.5lb / 7.5kg (£24.99 each – not available in the US)
• Skipping ropes – Freeletics Jump Rope (£24.50 – international shipping available)
• Gym balls – Body Power Exercise Ball (£19.99 – not available in the US)
• Exercise mats – Body Power Never Quit Fitness Mat (£19.99 – not available in the US)

BEST RESISTANCE BAND SET

Myprotein 11-Piece Band Set

BUY IT NOW:

$64 / £50, myprotein.com

OVERALL RATING: 4/5

Resistance: 10lb (4.5kg), 20lb (9.1kg), 30lb (13.6kg), 40lb (18.1kg), 50lb (22.7kg) | Colours: Black | Number of bands: 5 | Features: Leg straps / door anchor

If you’re looking for cheap home gym equipment, the Myprotein 11-Piece Band Set is one of the best resistance band sets available for beginners. It’s big on bands and value, and ships with five tube bands, two handles, two leg straps and a door anchor, tucked away in a breathable net bag.

The five different-coloured bands range from 10lb (4.5kg) to 50lb (22.7kg) in resistance. Each end of each band features a carabiner (clamp), which can latch onto either a handle, a leg strap or the door anchor. Wrap the leg strap around your ankle for abductor, adductor and glute exercises, or use the handles on both sides for shoulder and chest presses.

The Myprotein 11-Piece Band Set might not be as high resistance as some of the competition, but for constant tension and high rep range conditioning, the five bands – which can be doubled up for extra resistance – are good value and work a treat.

Read our full Myprotein 11-Piece Band Set review

Pack on upper-body muscle with this home workout

BEST FOAM ROLLER

Myprotein Muscle Roller

BUY IT NOW:

$36 / £28, myprotein.com

OVERALL RATING: 4.5/5

Gym kit doesn’t get much simpler than the humble foam roller. Yet pound for pound it’s one of the most effective pieces of equipment you can buy. Offering deep tissue self massage, it’s a key warm-up and cool-down weapon in the fight against muscle soreness and injury and a key part of the recovery process.

You might think all foam rollers look and feel the same but this one from Myprotein has just the right balance between rigidity and softness with a good mix of grooves and bumps to deliver effective deep tissue massage where you need it most.

BEST CHEAP DUMBBELL SET:

DOMYOS Corength Hex Dumbbell 16.5lb / 7.5kg

BUY IT NOW:

£24.99 each / decathlon.co.uk (not currently available in the US)

OVERALL: 4.5/5

This fixed dumbbell from Decathlon wraps a hexagonal iron frame up in rubber for a more stable design than round plates, and a pair of 16.5lb (7.5kg) weights will set you back just £50. It’s a cheap and space-saving setup for dedicated weight training and functional workouts.

The knurled metal handle is a good size to wrap your hands around. Weight options range from 5.5lb-50lb (2.5kg-22.5kg), so it sits at the lighter end of the weight spectrum. The hex plate design makes it ideal for floor-based dumbbell exercises like renegade rows and dumbbell press-ups, because the flat sides of the weights will stay put as you work away.

The all-black design gives it an attractive, low-key look and despite being cheap, the Corength Hex feels built to be used and abused, making it some of the best home gym equipment you can buy.

For regular strength training sessions these are the best dumbbell sets for home workouts

BEST SKIPPING ROPE

Freeletics Jump Rope

BUY IT NOW:

£24.50, freeletics.com (international shipping available)

OVERALL: 5/5

Materials: Steel rope core, polyurethane rope shell with aluminium handles | Handle weight: 3.7oz (105g) | Thickness: 1in (2.5cm) | Length: 9ft 10in (3m) | Features: adjustable length, anti-slip handles, high-speed bearings | Included: Training with Jump Rope – Fundamentals ebook and carry pouch

High-speed bearings, a lightweight construction and an ultra-thin rope make the Freeletics Jump Rope a top choice for speed work.

The 6.7in (17cm) long aluminium handles are svelte but remain easy to grip thanks to their anti-slip coating – even after an intense 20-minute session. There’s far less pressure on the forearms, due to their low weight, so they’re perfect for double-unders.

You can discover various jump rope exercises with the Freeletics app, and nail your technique with the included Training with Jump Rope – Fundamentals ebook.

Read our full Freeletics Jump Rope review

BEST CHEAP GYM BALL

Body Power Exercise Ball

BUY IT NOW:

£19.99 / fitness-superstore.co.uk (not currently shipping to US)

OVERALL: 4/5 

Size: 25.6in (65cm) | Weight limit: 660lb (300kg) | Pump included: Yes | Colour: Red | Warranty: 12 months

If you’re looking for an exercise ball for weights-based exercises, the Body Power Exercise Ball is a robust choice. Its anti-burst material can withstand up to 300kg – which will cover you whatever you bench-press. Its 25.6in (65cm) diameter is a good all-round size for most users. Plus, its surface feels a little tacky, which helps grip most surfaces. Despite that it rolls well during dynamic exercises.

This firm and stable ball is an effort to inflate, though, even with the included foot pump. A 12-month guarantee makes the Body Power Exercise Ball excellent value for money.

Read our full Body Power Exercise Ball review

BEST CHEAP EXERCISE MAT

Body Power Never Quit Fitness Mat

BUY IT NOW:

£19.99, fitness-superstore.co.uk (not available in the US)

OVERALL: 5/5 

Materials: Nitrile butadiene rubber | Dimensions: 71.7 x 24in (182 x 61cm) | Features: 10mm cushion / carry strap | Colour: Black

When it comes to finding the best cheap equipment to kit out your home gym, an exercise mat is essential. The Body Power Never Quit Fitness Mat is one of the cheapest mats available but you wouldn’t know it. Its generous 0.4in (10mm)-thick nitrile butadiene rubber construction has a luxurious, comfortable and foam-like feel. 

Its non-slip surface is textures for plenty of grip. Plus, that 10mm cushion feels plush under foot and will absorb impacts from more dynamic workouts. It has a carry strap and is double-sided too, making it even more versatile.

The Body Power Never Quit Fitness Mat is a robust and affordable option that will hold its own in the company of exercise mats over five times its price.

Read our full Body Power Never Quit Fitness Mat review

The post Best Cheap Home Gym Equipment appeared first on MensFitness.

What sets these awards apart – and gives an extra stamp of approval to the winners – is that it’s you, the people using these products day in, day out, who decide the results.

From sustainable activewear pioneers, to manufacturers of the home workout equipment that allows you to stay in shape from your own front room, the shortlists in these five categories represent the crème de la crème of the fitness world – and this is your chance to vote for your favourites.

Click here to vote now.

Voting closes next week, so you don’t have long left to vote – have your say now.

The post Men’s Fitness Reader Awards: Last Chance To Vote appeared first on MensFitness.

Bowflex Velocore Bike  

BUY IT NOW: 

£2,799, fitness-superstore.co.uk (not available in the US)

Pros:

• Fun to ride. The leaning feature also hits the core and arms not just the leg muscles  
• Decent selection of riding mode workouts and a one-year free membership to the JRNY app
• 22in high-definition touchscreen (there’s a 16in option too) 
• Smooth and quiet ride with magnetic resistance from 1-100 
• Can be used with or without the leaning feature

Cons: 

• You’ll need space. The design is bigger and heavier than most indoor bikes
• Expensive  

Smart features: 5/5
Stability: 4.5/5
Comfort: 5/5
OVERALL: 5/5 

Designed by Bowflex, the manufacturer of the popular SelectTech adjustable barbells and dumbbells, the Velocore exercise bike is the latest evolution of the humble exercise bike. Yet this one takes home cycling workouts to a whole new level.

It works like a normal stationary bike, but with the press of a  button, it switches from a stationary bike one that actually leans into corners. In a similar way to the Garmin Tacx Neo Bike, it adds an unprecedented degree of realism to stationary, virtual cycling.

Check out the best home gym equipment

As you lean from side to side riding through the winding roads of your virtual workout, you’re also giving your core, arms and shoulders a more significant workout than you would on a stationary bike. You’ll automatically increase muscle activation, and hence increase calorie burn.

Bowflex Velocore features

In addition to its standout leaning mode, the Bowflex VeloCore comes equipped with a host of other features that make for an engaging cycling experience. There are two touchscreen console sizes available – a 16in version (£2,499) as well as the 22in model we tested. These are compatible with a variety of streaming apps including Netflix, Hulu and HBOMax.

Both versions also come with a one-year membership to JRNY, an adaptive fitness platform that offers a variety of workout options including a personalised coaching system that creates daily custom workouts that automatically adjusts the time and intensity of your workouts as your fitness improves.

Activate leaning mode on the Bowflex VeloCore for a full-body workout

Alongside built-in Bluetooth speakers, a water bottle holder and a media rack for your phone or tablet, the bike also comes with a pair of 1.5kg dumbbells, which dock nicely in an attachment underneath the touchscreen console. 

 All you need to know about how to use a heart-rate monitor

Measuring 141.7 x 140.5 x 62.2cm (55.8 x 55.3 x 24.1in), the bike is a pretty normal size. You’ll just need to remember that in Lean Mode, you’ll need an available width of at least twice that 62.2cm to make full use of this feature. The Bowflex Velocore’s main frame, however, feels extremely sturdy and is pretty straightforward to set up (though it helps if there are two of you). It’s also easy to manoeuvre and relocate thanks to the wheels at the front of the bike and the handle behind the rear wheel.  

Getting started with the Bowflex Velocore

The bike accommodates riders between 155cm and 196cm (5ft 1in and 6ft 5in). Changing the height of the four-way adjustable seat and handlebars couldn’t be easier, and once set up the bike feels impressively solid. Both the moving parts and the finishing kit on the Bowflex VeloCore are extremely high-quality; the bike feels stable and the pedalling seamless.  

The pedals also offer dual-functionality. On one side you’ll find SDP clips for cycling shoes, but if you don’t have the correct footwear, no problem; just pop on your trainers, flip over the pedals and push your feet into the toe baskets.  

Want to ride to get slimmer? Here’s how to use an exercise bike for weight loss

The bike offers 100 resistance levels, which you can move between by twisting the large red knob between the bike seat and handlebars. And of course you have the leaning mode which works exceptionally well and which you can turn on and off mid-workout.  

Post-session, you’ll definitely feel that you’ve worked your upper body as well as your legs and core. It’s this leaning feature that creates a whole body workout as you work to maintain balance and coordination. And that’s something you wouldn’t otherwise get from an indoor bike. In that respect the BowFlex VeloCore is different to anything else we’ve tested. 

Is the JRNY App any good? 

So how does the display work, and what’s on the touchscreen monitor while you’re pedalling away?

Just like many interactive cardio machines, you’re able to keep an eye on your usual metrics like time, distance (km or miles), calories per minute, total calories, heart rate, cadence and resistance, as well as amount of lean via the touchscreen monitor. 

BowFlex also has its own interactive fitness and content platform, called JRNY, where you can access different features and cycling classes as well as full-body classes like stretching, yoga, and strength training – which you can do off the bike. It also allows you to stream workout videos, music playlists and video services. The 22-inch touchscreen we tested is responsive, well-lit and has a clear and high-definition screen – great for watching a movie whilst pedalling.  

Should you buy the Bowflex VeloCore? 

There’s certainly a reason why the Bowflex VeloCore has won so many awards – it’s effective, engaging and most of all, fun. But if you want to own one it will cost you – though Fitness Superstore offer significant discounts on the retail price. Sure, the price might raise a few eyebrows, but the leaning feature does offer an immersive feature that helps relieve boredom and works your core and upper body more than any traditional stationary bike that we’ve tested.

So if you’re a lover of cycling, and you’ve got the space to spare at home, then the Bowflex VeloCore may well be the exercise bike for you. This innovative piece of gear offers a unique workout experience, and you’ll reap the fitness benefits. 

The post MF Tests: Bowflex Velocore appeared first on MensFitness.

Unless you want to risk discomfort or injury, you can’t really carry out prone stretching exercises or more dynamic plyometric exercises on a hard gym or home floor.

Create your own fitness studio with the best home gym equipment

The best way to perfect your pilates or hammer out your HIIT sessions in comfort and safety is with an exercise mat. Despite their relative simplicity, though, not all mats are made equal. They vary in dimensions, cushioning and thickness, material, grip, weight and portability, so it’s important to find one that suits your needs. 

What to look for in the best exercise mats

Grip

A good grip between your hands, feet or other contact points and the mat surface is key to performing exercises with confidence, and therefore with proper form. The last thing you need when stretching out your hip flexors is a knee or groin strain caused by slipping off the mat. Look for options with a non-slip or textured surface that let you plant your limbs with confidence.

Stability

Stability is another important factor to consider, as a mat that moves beneath you is as likely to annoy, distract or even injure you as one with little grip on the top layer. Heavier rubber or cork mats tend to lie flat more easily without curling at the corners like lighter foam ones, for example. Look out for mats that tend to bunch up in the middle, too – you want to avoid trip hazards mid-burpee if possible.

Kit out your home on a budget with the best cheap home gym equipment

Comfort

There’s usually a tradeoff between comfort and portability, as thicker, heavier mats are harder to roll up and carry. But don’t ignore the comfort factor, particularly if you plan to work out on hard surfaces. There should be enough cushioning to do crunches without crippling your spine, but not too much that you lose your balance holding one-legged yoga poses. The average mat tends to be about 4-8mm thick, though there are some exceptions here. 

Durability

How long your exercise mat lasts will depend greatly on the material it’s made from and its thickness. Rubber mats, or those made from other natural fibres such as jute, will most likely last longer than foam ones. You’ll be more likely to take a lighter foam mat out to evening classes too, which will add to its wear and tear. Durability is worth bearing in mind especially if you plan to wear shoes on it, or to use weights or medicine balls.

Portability

Another thing to consider is portability. The mats in this list range from 500g to well over 3kg so some are easier to lug around than others. Not all mats come with straps or a carry handle either (though sometimes a bag or strap is an optional extra). It depends what’s important to you – if you want to do regular classes after work, you’ll want a smaller, lighter and probably less durable mat than one set up permanently in your home gym.

RELATED CONTENT:

1. Best shoulder stretches
2. Four mobility stretches for men to do daily
3. Best hip stretches

These are the best exercise mats

(Keep reading for our full reviews…)

1. Best for value: Body Power Never Quit Fitness Mat (£19.99 / not available in the US)
2. Best for taller users: The Lululemon (Big) Mat ($124 / £108)
3. Best for grip: Myprotein Yoga Recovery Mat ($38 / £29)
4. Best for design options: Kimjaly Yoga Mat ($49.99 / £44.99)
5. Best for longevity: Gymshark Studio Mat ($68 / £50)

BEST VALUE EXERCISE MAT 

Body Power Never Quit Fitness Mat

BUY IT NOW: 

£19.99, fitness-superstore.co.uk (not available in the US)

Grip: 4/5
Comfort: 5/5
Portability: 4.5/5
OVERALL: 5/5 

Materials: Nitrile butadiene rubber | Dimensions: 71.7 x 24in (182 x 61cm) | Features: 10mm cushion / carry strap | Colour: Black

The Body Power Never Quit Fitness Mat is the cheapest mat on test but you wouldn’t know it. Its generous 10mm-thick nitrile butadiene rubber construction has a luxurious, comfortable and foam-like feel. 

Its non-slip textured surface gives plenty of grip, and that 10mm cushion feels plush under foot and will absorb impacts from more dynamic workouts. It has a carry strap and is double-sided too, making it even more versatile.

Overall, the Body Power Never Quit Fitness Mat holds its own in the company of exercise mats over five times its price.

Read our full Body Power Never Quit Fitness Mat review

BEST MAT FOR TALLER USERS

The Lululemon (Big) Mat  

BUY IT NOW: 

$124 / £108, lululemon.co.uk 

Grip: 4.5/5
Comfort: 5/5
Portability: 3.5/5
OVERALL: 4.5/5 

Materials: FSC-certified natural rubber | Dimensions: 83.9 x 27.9in (213 x 71cm) | Features: Reversible / antimicrobial additive | Colour: Six multi-coloured designs

The Lululemon (Big) Mat may seem pricey but its FSC-certified rubber construction has such a quality, long-lasting feel that it could easily be your mat for life. Its top layer absorbs moisture and an antimicrobial layer keeps mould, mildew and bad smells at bay.

It’s worth noting that this is substantially bigger than any other mat on test, around 10cm wider and a whopping 30cm longer than regular mats. It’s reversible too, so you can swap between smooth and grippy surfaces depending on your workout. The Lululemon is available in six eye-catching marble designs, too.  

Read our full The Lululemon (Big) Mat review

BEST EXERCISE MAT FOR GRIP

Myprotein Yoga Recovery Mat  

BUY IT NOW: 

$38 / £29, myprotein.com 

Grip: 4.5/5
Comfort: 3.5/5
Portability: 4/5
OVERALL: 4/5 

Materials: High-density foam | Dimensions: 72 x 24in (183 x 61cm) | Features: 6mm cushion / textured surface / strap included | Colour: Blue / Grey

The Myprotein Yoga Recovery Mat is a lightweight, inexpensive mat that’s an ideal option for stashing in your gym bag. It comes with a strap and rolls up nice and compact, despite having a soft and spongy high-density 6mm foam cushion.

It’s just the right thickness to provide a strong, stable base for your feet, despite its soft and cushioned feel. Wavy grooves provide plenty of grip, and although this is one of the cheaper options it stands up to plenty of wear and tear for a foam mat.

Read our full Myprotein Yoga Recovery Mat review

BEST FOR DESIGN OPTIONS

Kimjaly Yoga Mat 

BUY IT NOW: 

$49.99 / £44.99, decathlon.com 

Grip: 3.5/5
Comfort: 4/5
Portability: 5/5
OVERALL: 4/5 

Materials: Foamed natural rubber / polyurethane | Dimensions: 72.8 x 25.6in (185 x 65cm) | Features: Available in 3mm, 4mm, 5mm and 8mm thickness / alignment lines | Colours: Various

The Kimjaly mat is available in a wide array of versions (Light, Comfort, Grip+, XL), all with different thicknesses ranging from 3mm to 8mm. The 5mm Grip+ version feels soft and well-cushioned and provides a plush platform to protect spines from hard floors without compromising on grip.

The smooth elastomer top layer wicks away moisture, so your hands and feet lock firmly in place while on the mat. At 820g it’s lightweight and compact when rolled up. There’s a carry strap, too, making this suitable for taking to the office for after-work gym sessions.

Read our full Kimjaly Yoga Mat review

MOST DURABLE EXERCISE MAT

Gymshark Studio Mat

BUY IT NOW: 

$68 / £50, gymshark.com  

Grip: 4/5
Comfort: 4/5
Portability: 3/5
OVERALL: 4/5 

Materials: 100% natural rubber | Dimensions: 70.8 x 25.9in (180 x 66cm) | Features: Full-length screen-printed logo / strap and band bought separately | Colour: Black / Brown / Hibiscus Pink

The Gymshark Studio Mat is a quality piece of kit, made from 100% natural rubber to feel soft underfoot with a reassuringly grippy surface. It’s hefty too, so it won’t budge on the floor, though that also makes transporting it a bit of an effort.

There are three colour options, each with the striking Gymshark logo emblazoned across the front, and if you do want to take it out and about, there’s an optional strap and band, which you can also use for banded exercises. Overall, a robust exercise mat that should last you for years.

Read our full Gymshark Studio Mat review

The post Best Exercise Mats appeared first on MensFitness.

Walk into any gym and chances are you’ll see a row of men performing some of the best dumbbell exercises like barbell or dumbbell curls in an attempt to build bigger biceps. But the key to building impressive arms is to also work your triceps muscle, which accounts for two-thirds of your upper-arm size. 

What muscles make up the triceps?

Your triceps muscle – or triceps brachii – is found on the back of your upper arm and is made up of three heads: the long and lateral head combine to form the horseshoe shape at the top of your upper arms, while the medial head runs beneath the long head down to the elbow. 

The triceps extends your elbow joint to straighten the arm, so it comes into play during any move that requires you to push away from your body, such as the bench press.

The three heads of the triceps muscle

The triceps is a three-headed muscle on the back of the upper arm. It extends the elbow and works with the biceps to do so. 

The long head of the triceps runs the length of the upper arm from the shoulder blade to the elbow. As well as extending the elbow, it is responsible for stabilising the shoulder joint.

The medial head of the triceps lies beneath the long head and connects at the elbow.

The dumbbell triceps workout

1. Dumbbell Seated Triceps Overhead Press (Reps: 10-12 | Rest: 60 secs | Sets: 4)
2. Dumbbell Skullcrusher (Reps: 10-12 | Rest: 60 secs | Sets: 3)
3. Dumbbell Neutral-Grip Triceps Press (Reps: 10-12 | Rest: 60 secs | Sets: 3)
4. Dumbbell Triceps Kickback (Reps: 15 | Rest: 60 secs | Sets: 3)

Keep reading for full exercise instructions.

Dumbbell Seated Triceps Overhead Press

Reps: 10-12
Rest: 60 secs
Sets: 4

• Sit on the edge of a bench, with a dumbbell rested on one leg.
• Bring the dumbbell onto one shoulder, then position both hands underneath the top edge of the dumbbell – like you would for a goblet squat.
• Now bring the dumbbell overhead, with arms extended. This is your starting position.
• Keeping your upper arms fixed, bend your elbows to lower the dumbbell behind your head – descend as far as you can without moving your upper arms.
• Now reverse the movement to bring the weight back overhead.

Need a pair of dumbbells? Discover the best dumbbells for home workouts

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Dumbbell Skullcrusher

Reps: 10-12
Rest: 60 secs
Sets: 3

• Lie on a flat bench, with dumbbells held directly above your head.
• As with the overhead press, keep your upper arms fixed in place.
• Bend your elbows to lower the weights until they’re level with your ears.
• Now reverse the movement to return the dumbbells overhead.
• Focus on contracting your triceps with each rep.

Dumbbell Neutral-Grip Triceps Press

Reps: 10-12
Rest: 60 secs
Sets: 3

• Lie on a flat bench, with dumbbells held with palms facing inwards.
• Lower the dumbbells until they’re level with your sides.
• Now press the weights straight back up – you should feel this in your triceps.

Dumbbell Triceps Kickback

Reps: 15
Rest: 60 secs
Sets: 3

• Place one knee on a flat bench, with the opposite foot grounded.
• Pick up a light dumbbell and hold it in the hand on the same side as the grounded foot.
• Assume a flat back position, with a neutral spine.
• With upper arm fixed in place, bend your elbow to bring the dumbbell back as far as you can without sacrificing that fixed upper-arm position.
• Bring the weight back down with control.

Related content:

1. Try this dumbbell-only leg workout
2. Build bigger arms with one pair of dumbbells
3. Best dumbbell back exercises

The post Dumbbell Triceps Workout For Bigger Arms appeared first on MensFitness.

At its core, building a muscle’s strength requires you to put it under some sort of load. The simplest way to do that can be done with bodyweight workouts – hence the popularity of Pilates. However, if you’ve reached a strength ceiling or you’re looking to increase the intensity of your workouts, you need to add some resistance into the mix. Popular means of doing so are with either resistance bands or weights (both free weights and machines). But what are the pros and cons of each? And is one better than the other?

Check out the TRX Bandit Resistance Band Kit

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$49.95 / £69.95 / amazon.co.uk

Resistance bands vs weights: what muscles are targeted?

An easy way to differentiate between the two is what they target when used. Weights tend to focus on the big muscle groups. On the other hand, resistance bands are able to direct tension to smaller, supporting muscles. These are often overlooked or missed during heavier lifts or dumbbell movements.

“For me, free weights are king – and that’s what you’ve always got in gyms,” says Darren Bruce, PT at Third Space. “But there are so many different things you can do with resistance bands.”

Discover the best dumbbell exercises for every body part

Benefits of resistance bands

Bruce believes that the biggest benefit of resistance bands is the fact that you can use them in multiple planes. “With a dumbbell or a barbell, you’re pretty much linear – straight up or straight down, out in front or pulled back. Whereas if I need to move, for instance, diagonally at 45 degrees, with a resistance band leashed onto a pole, you can move very dynamically with it at an angle.”

Their adaptability allows you to work every body part. In turn, this helps to build the strength of stabilising muscles, minimising muscle imbalances and the risk of injury that they can cause.

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• Benefits of mini resistance bands
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He adds that resistance bands with lighter tension are great for stretching, mobility work and rehabilitation (“a dumbbell is not going to work for all those things”). Equally, their relatively low cost and small footprint can make them great investments for those who want to start working out but might not have the confidence to join a gym.

“If you want to work out at home and you don’t have the money for the cost for dumbbells,” adds Bruce, “then I would say that bands are an extremely effective tool to use.”

Looking to invest in some dumbbells? Try the JaxJox 22.6kg DumbbellConnect

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$499 / £390 / jaxjox.co.uk

He says that those at the start of their fitness journeys probably have the most to gain from using resistance bands. “If you’re not an experienced lifter, then even a light band is going to have a lot of effects for you”. But that doesn’t mean that they don’t have their uses for avid gym-goers.

“I may use power bands when it comes to helping my clients do pull-ups,” says Bruce. “You can suspend it from the top, put it under their knees and that can provide some assistance.”

Benefits of weights

There are occasions when free weights are better to use than a resistance band – particularly when lifting heavy. Free weights use gravity to create resistance. However, that means there are easier and harder sections of each lift. For instance, with dumbbells, at the very top of the lift is when it’s at its lightest. Resistance bands provide a constant level of tension throughout.

“The really thick resistance bands are brutal to move – to keep the control is actually quite difficult,” says Bruce. “If you’re a slightly experienced lifter, you’ll probably need to [decrease the resistance] slightly. This means you’re going to need to do a lot more volume [than when using free weights].”

Ultimately, the best approach is to use a combination of free weights and resistance bands. While the former is perceived to be the stereotypical way to build muscle and strength, the latter is a vital tool that can improve overall stability, reduce injuries and make you a well-rounded athlete.

The post Resistance Bands vs Weights appeared first on MensFitness.

High-intensity interval training offers a highly effective (and highly sweaty) fast track to lose belly fat. Read on for everything you need to know about building fat-loss workouts. Then follow our detailed step-by-step fat loss plan that will transform your body in six weeks.

Get kitted out for this workout plan with our pick of the best dumbbell sets

Try the Jordan Fitness Premium Urethane Dumbbells

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$52-$1,553 / £42-£1,260 / jordanfitness.com

High-intensity interval training, or HIIT, has become popular in recent years, Unlike some fitness fads – there’s a lot of evidence to support its effectiveness as a training system. One of the benefits that you don’t need a degree in exercise science to understand is that HIIT workouts tend to be short. Most of the sessions we’ve included below come in at around 20 minutes.

For most people, a short HIIT workout is more attractive than spending an hour in the gym or pounding the pavements endlessly. In fact, in a 2014 study researchers found that when they asked subjects to list their barriers to exercise, “lack of time” was the most common response. Similarly, if motivation is a problem, HIIT could be the answer. The intense, dynamic and challenging nature of the workouts mean that they are always engaging – you’ll get tired, for sure, but you won’t be bored. 

Benefits of HIIT for a fat loss plan

Some solid scientific data backs up the idea of using HIIT for a fat loss plan. One study, published in the Journal of Sports Medicine and Physical Fitness, compared conventional gym training with HIIT training and found that “HIIT resulted in significantly greater reduction in both abdominal girth and visceral adiposity compared with conventional training”. The same study also found that HIIT had a positive impact on total body fat, hand grip strength, sprint endurance, jumping ability and flexibility. 

There are other benefits you get from doing a HIIT workout that involves resistance training as opposed to just cardiovascular activity, such as running or cycling. Pure cardio activity is useful, but it shouldn’t be the only kind of training you do. Lifting weights will improve your strength and your body composition (improving your ratio of muscle to body fat). Do that and you’ll usher in a host of other health benefits, such as increased life expectancy and reduced risk of heart disease. 

Of course, just as one type of training won’t give you everything you’re looking for. HIIT shouldn’t be used in isolation for a fat loss plan. However, combine it with other forms of training, including some longer, steadier sessions that build your aerobic base, and you’ll begin to make some significant changes to your body in a relatively short space of time.

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1. Best low-calorie beers
2. Best adjustable dumbbells for multi-weight workouts
3. 7-inch inseam shorts for every type of workout

How to burn body fat

A fat loss plan might start in the kitchen, but it accelerates in the gym. By working at high intensity and building some muscle, you’ll torch fat as well as ramping up your metabolism, making the fat burning process faster and easier. The following six-week fat loss plan gives you workouts to follow but with the advice below, you’ll be able to create your own sessions, too. That means you can continue to make progress or adjust your training according to your needs.

Discover the best meal delivery services

If I do a fat loss workout plan, can I eat what I want?

No. Sorry! Training might give you a bit of leeway with an otherwise-strict diet, but even a savage hour in the gym is easily undone with a whipped-cream mochaccino. Stay on top of what you eat, although you shouldn’t beat yourself up over the occasional slip-up. 

Check out our Nutrition Archive for high-protein recipes, reviews of the latest nutrition products, cooking tips and more

How often can I do a fat loss workout?

If you’re going to do high-intensity sessions, three or four times a week is a sensible upper limit – you’d be better off spending any extra time on muscle-building moves, or even just shopping for food and cooking. Want more work? Go for a nice long walk: it’ll burn calories without over-stressing your system.

Discover the best bodyweight exercises

Do I need to do any other type of training?

If you’re doing strength movements as part of your fat loss, you’re probably fine. Strength will alleviate your risk of age-related disease, and a bit of muscle will mean you look better once you’ve stripped away the fat.

How long do fat loss workouts need to be?

Here’s the good news: fat-loss workouts are some of the shortest you can do while still making great progress. Even 15 minutes is enough – do a quick warm-up, then hit a training interval (eg 30 seconds of work and 30 seconds of rest) for ten minutes, and you’re done.

How this fat loss plan works

How much of a difference it is possible to make to how you look and feel in six weeks? The good news: you can make a big change. The less good, more realistic news is that you can only make that change if you follow an effective plan and work hard. We’ve done the first bit for you, but the second element is entirely dependent on your commitment. So before you start your six-week fat-loss transformation, remind yourself why you’re doing this.

A compelling ‘why’ will improve your mindset and make sure you know how to start this particular fitness journey and stick with it. You also need to make sure you eat well in conjunction with the workout plan if you want to get the most impressive results possible – plenty of protein, such as lean meat, eggs, pulses and tofu.

Try this 15-minute workout to burn fat, fast

How does the plan work? 

It’s simple: you complete four circuit workouts a week for six weeks. Each circuit is a whole-body workout and you do the same circuits each week, but change the rep and rest variables to make them progressively harder. The only kit you need to complete the workouts is a set of dumbbells, so you can do it either in the gym or at home. It’s advisable to take rest days between workout days – but, unlike heavy weights workouts, they’re not so taxing that it’s essential.

Why does this fat loss plan work?

There are several key reasons why the plan works. Each circuit is a whole-body workout, so every major muscle group in your body is challenged. This will help you to develop more muscle mass and, because muscle is active tissue, it will also have a positive impact on the calories you burn at rest. The workouts also get your heart rate high, so you’ll burn a lot of calories both during and after your session. The plan also gets progressively harder so your gains won’t plateau. 

What if I’m a beginner?

This is a beginner-friendly plan, because you don’t need lots of fancy kit and all the exercises involved are achievable if you’re in good health. The weight you select is up to you, so if you’re a beginner, start light and gradually increase the load. You should aim to reach failure – the point at which you can’t continue with good form – at the end of each circuit. If you’re failing before then, reduce the weight. If you’re struggling, you can do some moves, such as squats, without weights. 

What do I do after six weeks?

The first thing you should do is give yourself a big pat on your, by now, lean and muscular back. Completing any training plan takes a considerable amount of work and dedication, so focus first on getting to the end of the programme. Once you’ve done that, you can decide on what would be your best next move. Your main options: doing it over again but this time with a heavier weight; deciding on a muscle-building plan; or taking on an entirely new fitness challenge, to mix things up.

The 6-week fat loss plan

Fat loss plan: WEEK 1

Circuit 1

We could have been nice and eased you in gently for this fat loss plan – but, instead, we’ve chucked you in at the deep end.

This circuit starts with the squats – the classic lower-body move – followed by the overhead press and then the renegade row, which is one of the most challenging and effective exercises in this plan. The important thing to remember, however, is that it’s the quality of your reps that count, so take your time and stick to the form guides.

The fourth exercise is where we see the tempo increase. The swing is an explosive move, so speed and intensity are important to get the most out of this pulse-raising exercise. The two arms exercises at the end of the circuit are less demanding on your heart and lungs, but ensure that you get a full-body workout. 

1. Dumbbell squat

The dumbbell version of this classic legs move will also develop your grip, because you have to hold the dumbbells securely for the duration of the set. Keeping your shoulders back throughout the set will recruit your back muscles, too.

• Stand tall with your chest up and your core braced, holding a dumbbell in each hand.
• Bend your knees to squat down until your thighs are at least parallel to the ground, then press down through your heels to return to the start.

2. Dumbbell overhead press

Your aim here should be to go as heavy as possible, because the rep count is comparatively low. As well as developing shoulder strength and size, this move also works your core because you have to stabilise your torso.

• Stand tall with your chest up and your core braced, holding a dumbbell in each hand at shoulder height with palms facing forwards.
• Press the weights directly overhead, so your arms are straight, then return slowly to the start.

3. Press-up renegade row   

This is one of the more demanding exercises in this fat loss plan, so you do it while you’re fresh. You work your chest muscles during the press-up and your back muscles during the row, giving you a lot of bang for your muscle-building buck.

• Start in a press-up position, holding a dumbbell in each hand. Perform a press-up then, keeping your core braced, row your right hand up, leading with your elbow.
• Lower it back to the floor. Alternate sides with each rep. 

For more dumbbell moves, check out our guide to the best dumbbell exercises for every body part

4. Dumbbell swing   

This should be done as an explosive, high-energy exercise. Doing so will help you to develop a powerful hip drive (the key to this move) and also get your heart rate soaring towards the end of the circuit for a greater fat burn.

• Stand holding a dumbbell between your legs.
• Bend forwards, hingeing at the hips, to send the dumbbell between your legs, then push your hips forwards to straighten up and swing the dumbbell up to shoulder height. 

5. Dumbbell hammer curl   

The hammer-grip version of the classic curl provides a real challenge to your biceps muscles, ensuring that you stimulate as many muscle fibres as possible so they repair themselves and grow.

• Stand tall with your chest up and your core braced, holding a dumbbell in each hand with palms facing each other.
• Keeping your elbows tight to your sides, curl the weights up to shoulder height.
• Slowly lower the weights to the start.

6. Dumbbell triceps extension   

This is one of the few moves that effectively isolates the triceps muscles, giving you balanced gains in your upper arms after the previous exercise and more all-over muscle mass to help you burn fat.

• Stand tall with your chest up and your core braced, holding a dumbbell in both hands behind your head with your elbows pointing up.
• Straighten your arms to lift the weights, then lower them to return to the start.

Circuit 2

Recover properly between these circuits with this guide to muscle recovery

The main aim of the second workout in this fat loss plan, just as it was in circuit 1, is to give you a whole-body workout that also gets your pulse racing.

The lunge is an excellent lower-body exercise that tests both balance and coordination. The three following exercises focus on different muscle groups within the upper body. The penultimate move is the dumbbell swing, which makes a reappearance because it is so useful for taxing your cardiovascular system, while also developing your posterior chain (the muscles that run along the back of your body).

By the end of the swings, your heart rate will be near its maximum, hence the strategic inclusion of the plank at the end – a core-builder that gradually brings your heart rate down before the rest period between circuits.

1. Dumbbell lunge   

Working one leg at a time will mean that you get balanced muscle development. This exercise is also a test of grip strength as well as balance, because you hold on to the weights for the entire set.

• Stand tall with your chest up and your core braced, holding a dumbbell in each hand.
• Take a step forwards until both knees are at 90°.
• Push back off your front foot to return to the start.
• Repeat, leading with your other leg.
• Alternate sides.

2. Dumbbell upright row   

This move will help to add muscle size to your traps (the muscles at the top of your back), while also giving your shoulders width, which will complement your newly lean waist to show off a coveted V-shaped torso.

• Stand tall, holding a dumbbell in each hand.
• Raise the weights to your shoulders, leading with your elbows.
• Slowly lower the weights back to the start position. 

3. Dumbbell floor press   

Lying on the floor puts you in a stable position, so you can attempt to go quite heavy with this move. The range of motion is shorter than a bench press, so focus on contracting the target chest muscles. A great addition to any fat loss plan.

• Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms.
• Lower the weights towards your chest, then press them back up powerfully to return to the start position.

4. Dumbbell bent-over row   

Using dumbbells for this back move will ensure that you get equal muscle development on both sides and gives you a big range of motion, so you can concentrate on squeezing your shoulder blades together at the top of the move.

• Stand tall with your chest up and your core braced, holding a dumbbell in each hand.
• Bend forwards – hingeing at the hips, not the waist – then row the weights up to your sides, leading with your elbows.
• Lower back to the start.

5. Dumbbell swing  

This should be done as an explosive, high-energy exercise. That will help you to develop a powerful hip drive (the key to this move) and also get your heart rate soaring towards the end of the circuit, for a greater fat burn.

• Stand holding a dumbbell between your legs.
• Bend forwards, hingeing at the hips, to send the dumbbell between your legs, then push your hips forwards to straighten up and swing the dumbbell up to shoulder height. 

6. Plank   

Your chest and back muscles will now be fatigued, so this final move is a chance to work on your abdominals and your core stability. As well as helping your abs look good, it will give you a solid base to perform the moves in this plan.

• Make sure your body is in a straight line from head to heels.
• Your elbows should be directly below your shoulders and your weight should be distributed evenly across your feet and forearms.
• Hold the position.

Circuit 3

By now you should be familiar with the whole-body nature of the workouts in this fat loss plan.

The third circuit follows the same general system as the first two, starting with a lower-body exercise and continuing with three upper-body moves that each target a different muscle group. We’re sticking with the dumbbell swing because it is so effective.

It’s a misconception that you need to make every exercise of every session different. Sometimes it makes sense to get good at a move, so you can really attack it and enjoy the benefits, rather than doing it tentatively with poor movement patterns. The circuit finishes with a move that works your obliques (side abs).

1. Dumbbell goblet squat

The goblet squat is a simple and safe variation that reduces the risk of injury and is ideal for beginners. Because the weight is in front of you, it encourages your torso to remain upright to counterbalance the weight.

• Stand tall, with your feet shoulder-width apart and your toes turned out in a ten-to-two position.
• Hold a dumbbell in both hands by your chest and lower into a squat, then push back up to the start position. 

2. Dumbbell lateral raise   

If done correctly, this is a highly effective way of adding size and width to your shoulders – putting you on the fast track to a great-looking upper body. Make sure you follow the form guide closely to maximise the benefit.

• Stand tall with your chest up and your core braced, holding a dumbbell in each hand.
• Raise the weights out to the sides, leading with your elbows, until they reach shoulder height.
• Lower them slowly to return to the start.

3. Press-up   

Press-ups are a classic chest builder, but doing them with a relatively fast tempo makes them more of a cardiovascular challenge, pushing your heart rate up while keeping muscle fatigue to a minimum – this means they are a great choice for any fat loss plan.

• Start in the press-up position with your hands directly underneath your shoulders, your core and glutes braced, and your feet together.
• Bend your elbows to lower your chest to the ground, then press back up powerfully to return to the start.

4. Dumbbell one-arm row   

Doing this single-arm version of the row allows you to completely concentrate on a small and specific target body part, which will help you to fatigue the muscle and ensure balanced development.

• Place one hand on your knee and hold a dumbbell in the other hand, letting it hang straight down.
• Row the weight up to your side, leading with your elbow and squeezing your biceps and upper back muscles at the top. 

5. Dumbbell swing   

This should be done as an explosive, high-energy exercise. That will help you to develop a powerful hip drive (the key to this move) and also get your heart rate soaring towards the end of the circuit for a greater fat burn.

• Stand holding a dumbbell between your legs.
• Bend forwards, hingeing at the hips, to send the dumbbell between your legs, then push your hips forwards to straighten up and swing the dumbbell up to shoulder height. 

6. Dumbbell side bend   

Make sure that you perform this move while holding one dumbbell, rather than two. If you do it while holding two, one dumbbell counterbalances the other and reduces the workload.

• Stand tall, holding a dumbbell in one hand.
• Lower the dumbbell to one side, using your side abs to control the movement, then return to the start.
• Complete all your reps on that side, then switch arms. 

Circuit 4

The final circuit of the week involves some twists on familiar moves.

The reverse lunge presents a bigger test to your balance and coordination than the conventional version of the exercise, while also tending to shift the emphasis to your glutes. The diamond press-up is a tough variation of the press-up that places the demand onto your triceps rather than your chest. The reverse-grip bent-over row gives your biceps more of a workout than when you do the move with your palms facing down.

By now, you should be a swing star, able to race through the reps of your fifth move – the dumbbell swing – before finishing with a static hold that will challenge your entire abs and core.

1. Dumbbell reverse lunge   

The reverse version of the lunge puts more emphasis on your glute muscles and also makes the exercise harder, giving you a bigger balance and coordination challenge than the standard move.

• Stand tall, holding a dumbbell in each hand.
• Take a big step backwards and bend your knees until they are both bent at 90°.
• Push back up to the start and repeat the move on the other side.
• Alternate sides.

2. Dumbbell halo   

This dynamic abs and shoulders move gives you a multi-faceted challenge. You need to work hard to stabilise the dumbbell, which tests your abs because you have to control the acceleration and deceleration of the weight.

• Hold a dumbbell in both hands, then powerfully move it up, across your body, around the back of your head and down across your body.
• Repeat the move going in the opposite direction.
• Alternate sides. 

3. Diamond press-up   

The hand position in this press-up progression moves the main challenge away from your chest and towards your triceps. It’s one of the more difficult moves in our fat loss plan, but don’t compromise on range of motion in an attempt to complete the reps.

• Start in a press-up position, but with your thumbs and forefingers together to form a diamond shape.
• Lower your chest to the floor, keeping your elbows close to your sides, then press back up. 

4. Dumbbell reverse-grip bent-over row   

Switching to a reverse grip provides a challenge to your biceps as you draw the weights in to your sides. This is useful because that muscle group isn’t targeted elsewhere in the workout.

• Stand tall with your chest up and your core braced, holding dumbbells with palms facing forwards.
• Bend forwards from your hips, then row the weights up to your sides, leading with your elbows.
• Lower the weights to the start.

5. Dumbbell swing   

This should be done as an explosive, high-energy exercise. That will help you to develop a powerful hip drive (the key to this move) and also get your heart rate soaring towards the end of the circuit for a greater fat burn.

• Stand holding a dumbbell between your legs.
• Bend forwards, hingeing at the hips, to send the dumbbell between your legs, then push your hips forwards to straighten up and swing the dumbbell up to shoulder height.

6. Side plank   

This is another way to work the muscles – specifically the core, abs and lower back, but also the glutes – statically. Doing the side plank also tests your balance because it is a difficult position to hold.

• Position yourself on your side, supported on your elbow, then raise your hips and keep your body in a straight line from head to heels for the time indicated.
• Switch to the other side and repeat.

Train in the right trainers with our pick of the best gym shoes

After completing week 1 of the fat loss plan, follow the structure of weeks 2-6 below:

Finished this 6-week fat loss plan and need more inspiration? Scroll through our workouts archive for sessions to suit every goal.

The post 6-Week Fat Loss Plan appeared first on MensFitness.

This resistance band arms workout is suggested by personal trainer, running coach, fitness consultant and co-founder of Track Life Ldn, Omar Mansour. He recommends choosing a resistance band that challenges you, and focusing on slow, controlled movements to create that mind-muscle connection.

“If you’re new to strength training or coming back from an injury,” says Mansour, “resistance band workouts are an excellent choice. They can be a safer option than dumbbells and still achieve a similar stimulus.

“Bands can challenge you in different ways to free weights, too. Typically the upper portion of the movement is harder, because that’s when the band is stretched tight with the most resistance. Overloading the top part of an exercise in this way can create greater muscular activation.”

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RELATED CONTENT:

1. Build bigger arms at home with this dumbbell workout
2. Best resistance band exercises
3. Resistance band upper-body workout

Resistance band arms workout

Complete 15 reps of each exercise, and work through as many rounds as you can in 20 minutes.

1. Resistance band biceps curl  
2. Banded overhead triceps extension  
3. Resistance band shoulder press  
4. Banded triceps press-up 
5. Resistance band pull-apart 

Resistance band biceps curl  

• Stand in the middle of a resistance band, feet shoulder-width apart. 
• Grab the top of the band with both hands with a similar gap between them.  
• Brace your core and then curl the band up until your hands reach about shoulder level, before lowering with control. 

Resistance band overhead triceps extension  

• Start in a staggered stance, looping one end of a long resistance band under your rear foot. Stretch the other end of the band up behind you in line with your spine.
• Extend your elbows and drive your wrists to the sky, pulling the band upwards until the elbows are almost locked out.
• Slowly lower under control back to the starting position. Aim to avoid your elbows flaring and overarching your lower back.  

Banded shoulder press  

• Step onto the resistance band, feet shoulder-width apart. Grab both sides of the band near the top and bring it to shoulder height.
• Brace your core and press the band overhead until your arms are locked out.
• Lower with control back to shoulder height. 

Banded triceps push-up

• Place the band around your mid/upper back, under your arms, and loop the band through the palm of your hands. Have your hands narrower than shoulder width apart. Keep your head in front of the hands and your shoulders set back, keeping your elbows pointing in.   
• From a high plank position, bend elbows and lower body as one unit until your elbows are bent at least 90 degrees. (If you can keep form, go lower.)
• Push the ground away from you and lock out as you return to the top of the movement.   

Resistance band pull-apart 

• Take a wide stance with the resistance band held in both hands, shoulder-width apart, straight out in front of you.
• Tighten your core and squeeze your glutes. Stretch the band by moving your hands out to either side.
• When you reach the greatest possible distance, reverse slowly back to the starting position.
• Make sure your shoulders don’t rise up as you repeat.  

Related content:

1. Resistance Band Upper-Body Workout
2. Best Dumbbell Back Exercises
3. Post-Workout Mobility Routine

The post  Resistance Band Arms Workout  appeared first on MensFitness.