The start of the year is the perfect time to get moving. But if you’re new to the gym, it can feel like a lot. So many workouts, so many options, where do you even begin?

At Welcome Gym, we believe it’s best to keep things simple. That’s why we love the triple threat of HIIT, running, and recovery. Together, they give you everything you need to build fitness, feel stronger, and avoid burnout.

Here’s how to use these three powerful tools to kickstart your year, no matter your experience.

What Is HIIT and Why Does It Work?

HIIT means High-Intensity Interval Training. It’s all about working hard for short bursts, then taking breaks to catch your breath.

Why try HIIT?

• It’s efficient: You can get a high-quality workout done in just 15 to 20 minutes.
• It’s adaptable: You can use a treadmill, a rowing machine, or just your own body weight.
• It boosts metabolism: You’ll keep burning calories long after you leave the gym.

Try this solo HIIT circuit: Pick an exercise (like sprinting or mountain climbers). Work as hard as you can for 30 seconds, then rest for 60 seconds. Repeat this 10 times for a powerful 15-minute blast.



Running: Simple and Effective

Running is one of the easiest ways to boost your fitness and clear your mind. You don’t need fancy equipment, just a good pair of trainers and a bit of time.

If you’re new to running, try these tips:

• Mix walking and running to build up slowly
• Set small, achievable goals, like running for a few minutes at a time
• Listen to your body and rest if you need to
• Change up your routes or try the treadmill to keep things interesting

Running isn’t just good for your body; it also helps reduce stress and improve sleep.



Recovery: The Secret to Getting Stronger

Rest days aren’t lazy days. Recovery is when your muscles repair and grow stronger. It helps you avoid injuries and keeps you feeling your best.

Try these recovery tips:

• Get plenty of sleep, aim for 7 to 9 hours a night
• Stretch gently after workouts to stay flexible
• Drink water and eat balanced meals
• Take it easy on rest days with light activities like walking or yoga
• Use foam rollers or get a massage if your muscles feel tight

At Welcome Gym, we offer support to help you recover well, from stretching sessions to expert advice.

How to Put It All Together

Here’s a simple plan to get started:

• Monday: HIIT class or workout (20 minutes)
• Wednesday: Run or walk for 20 to 30 minutes
• Friday: Another HIIT session or light strength training
• Weekend: Active recovery: stretching, yoga, or a gentle walk

Remember, this plan isn’t set in stone. Listen to your body and adjust as you need. The key is to keep moving.

Why Welcome Gym Is Here for You

Starting a fitness journey is easier with the right support. At Welcome Gym, you’ll find:

• Beginner-friendly classes and expert trainers
• A welcoming community that motivates you
• Flexible opening hours to fit your schedule
• Everything you need to keep going strong

Ready to start your triple threat plan?

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