The One Minute Workout

Have I caught your attention?!? Read about the science and why this could get you motivated and work for you in 2022.

(Global expert in High-Intensity Interval Training, Professional Athlete, Kinesiologist and Exercise Sport Scientist Meghan Jarvis, explains how almost anyone can get the benefits of HIIT – in almost no time at all).

For the past few years, time-starved gym enthusiasts have whittled down exercise to roughly the amount of time it takes to make a cup of coffee. You may of heard of the The 20 Minute Body, 10 Minute Abs, even the Seven Minute Workout.

Now here’s one better: One Minute Workout! The One Minute Workout has been developed, tested, and proven and now we are creating video workouts showcasing the formula on how to train and sharing the research behind it. Are we really talking about a workout lasting for just 60 seconds, you may ask?

Specifically, the One Minute Workout is three 20-second bursts of very hard exercise. It is typically set within a ten-minute time commitment, so there’s a short warm-up, short cooldown, and bouts of recovery within those intervals of work. Therefore, depending on your fitness goals, allowing 10 minutes of exercise, three times a week can be all the exercise you require. Please see our example of the one-minute workout for the entire family.

As we now have people exercising for lots of different reasons. We have good evidence that intervals can be a time-efficient way to generate a lot of the fitness benefits that we usually associate with a more traditional continuous moderate approach, such as traditional aerobic training and HIIT.

When the One Minute Workout protocol is compared against the traditional exercise guidelines it’s shown that after several months the improvement in; Cardiorespiratory fitness on average is the same. The improvement in health-related indices like insulin sensitivity is the same.

Even changes in physiological markers, such as mitochondrial content and cellular changes in the muscles, on average, are the same!

This shows that you can elicit adaptations that are very similar to traditional endurance exercise in less time with an interval-based approach. That’s not to say this is the only way to train, or that people should only do a few minutes of exercise a week. It’s not going to elicit all the adaptations that we associate with the traditional approach. It rather gives the inspiration to move, even when you are short for time.

Still thinking it’s too good to be true, that 20 seconds of intense exercise can be that effective?

Intensity is key to make those 20 seconds so valuable. As you can imagine, these bouts of exercise are not going to be easy. Therefore, if you’re wanting the benefits of short-burst exercise you need to go hard.

Several studies show that people cycled as hard as they could for 20 seconds, you could equate that to running up hill as hard as you can for 20 seconds. We’re talking about all-out efforts. Researchers from McMaster University in Ontario proved 60 measly seconds of intense exercise can increase endurance capacity and lower blood pressure. For the study, 14 participants took on a six-week training program on the stationary bike. Three times a week they completed a session that included three 20-second all-out intervals, spread between easy pedalling. That one minute of intense effort (18 total minutes through the entire study) boosted endurance levels 12%. The interesting thing is though, because the efforts are relatively short and followed by a period of recovery, they’re not perceived as all-out maximal.

From the New York Times:

“The men and women had increased their endurance capacity by an average of 12 percent, a significant improvement. They also, as a group, had healthier blood pressures and higher levels within their muscles of certain biochemical substances that increase the number and activity of mitochondria. Mitochondria are the energy powerhouses of cells, so more mitochondria mean better endurance and fitness.”

The importance of this study isn’t that it proves you only need one minute of exercise, it’s just not that easy to get ripped. The importance is it proves the power of exercise, any exercise.

These finding prove that just one minute of movement can boost your health. For seriously noticeable results, you need to work out for longer than it takes to heat up a cold slice of pizza. But if you truly can only spare 60 seconds (plus a warm-up and cool down), performing any of these five HIIT moves have the power to do some damage and get you closer to your health and fitness goals this year.

1. Burpee

A HIIT classic. You only have a minute so make sure your form is perfect on everyone.

2. Squat Jumps

Make sure you are standing fully upright, aiming for as much height as possible on each one.

3. Stair Run

Because you only have one minute, make sure you find a staircase that’s tall enough to run up at a full sprint the entire time. This one will sear your lungs as much as your calves.

4. Push up

Add a clap in between each one for more of a challenge.

5. Jump Rope

An efficient cardio exercise that can get a lot done in just one minute.

For access to Meghan’s One Minute at Home Workouts, exclusive gear videos, client testimonial interviews, and more subscribe on YouTube!

Meghan Jarvis A former World Class BMX bicycle racer, Meghan came to Australia to play professional basketball and stayed as a lead lecturer at the Australian Institute of Fitness. Meghan’s passion for fitness and entrepreneurialism led her to found WellCorp Health and Wellness and Buzvil, a global health and fitness app. She most recently appeared as an actor and stunt woman in the new Blockbuster ‘Elvis’, the Portable Door, Aqua Man and has been a ‘Ninja’ on Channel Nine’s Australian Ninja Warrior. She is also the head of Total Gym Fitness Equipment Australia, Suspension Training and Altitude Training International Master Coach, making her an authority on peak performance and an international speaker. Her experiences as an athlete, educational portfolio (Masters of Education and Coaching Science, Kinesiologist, Sports Scientist), entrepreneurial ventures, and enthusiastic character have shaped her as a formidable leader in health and fitness. She believes strongly in the importance of redefining and bridging the gap between physical and mental health. Meghan has guided many people to achieve complete personal breakthroughs and phenomenal mind, body, and business growth.

How to improve Indoor Air Quality and prevent Covid from spreading

NZ Government relaxes Covid restrictions March 26,2022

That is welcome news but how does that make life safer in New Zealand?

When you think about it, protections that were in place didn’t actually protect anyone, it was mainly a way of tracking the effects of the virus and reducing physical contact to minimise spread. The best protection is to remove and eliminate the pathogen. This did not happen in most cases.

So now they say we should be learning how to live with the Virus. WHY? Because we know that Omicron is not going to be the last variant. No one knows what the next variant will be nor its affects.

Case numbers are still high, meaning Coronavirus is still active in the community and can walk in your door at any time.

Despite several scientists around the world concluding that improving ventilation and using HEPA Filters will provide protection, it just doesn’t make sense scientifically. Fresh air may dilute the virus and HEPA Filters may trap virus in the air that reaches a HEPA Filter, but neither will neutralise the virus. If someone is in the path of a viral load, these measures will not work and may make transmission worse.

Despite the Victoria Department of Education and Training Victoria selecting and installing Samsung Consumer model HEPA Air purifiers in school classrooms, Covid has dramatically increased in those schools. The Guardian Australia reports on 25 March 2022, that “Rising Covid Cases force some schools in NSW and Victoria to return to remote learning.” The NZ Ministry of Education purchased 5000 of the same units under emergency procedures for New Zealand Schools.  No doubt that we will see similar results.

If you are opening your business for, hopefully full capacity, what can you do to make it as safe as possible?

Its time to do something different.

Look for an air purification system that uses Dielectric Barrier Discharge BiPolar (DBD BPI) ionisation. These systems can be installed in any indoor air space that removes up to 99.9% of COVID-19 virus from circulating air and surfaces. An all-natural solution with no harmful chemicals, radiations, or by-products. One of the advantages of the Dielectric Barrier Discharge Bipolar ionization process is that it allows air purification to occur within the desired space, treating a larger volume of air, instead of relying on contaminants passing through the air handler unit or filter to be cleaned.

Adapted from Morawska et al

This technology will future proof any indoor space and be effective against any variant.

Solutions can be standalone non-ducted systems, floor, wall or ceiling mounted or if you have an HVAC system can be installed into your existing ducted system.

Dielectric Barrier Discharge Bi-Polar technology (DBD BPI) has been around for over 70 years with proven results, peer reviewed studies and laboratory certifications. This technology should not be confused with any other type of Bipolar Ionisation products on the market that are “emerging” technologies and are questioned by experts around the world for safety and efficacy.

Many business people and institutions have chosen to install DBD BPI to provide the best possible Indoor Air Quality. For example:

Office Buildings

  • Google
  • Deloitte
  • Empire State Realty Trust
  • Cosentini Associates
  • Ford

Travel and Cruise Ship Lines including

  • Celestial Cruises
  • Virgin Cruise lines
  • Norwegian Cruise Line Holdings  (28 Ships in Fleet)
  • Antartica21
  • LAX and La Guardia airports

Stadiums such as:

  • DCI Events Centre
  • Staples Centre and more

Multiple Schools and Universities in the USA

Major Hospitals in the USA.

These Companies have made an educated decision to use DBD BPI technology to provide the safest Indoor Air Quality for their people. This is available in New Zealand and Australia to suit any size space for a modest investment. Let’s make our indoor spaces as safe as possible.

DBD BPI technology has been tested to show improvements to indoor air quality when increasing ambient ion output levels between 800 and 1,500 ions per cm3. At these ion saturation levels, the technology has shown an 85.8% reduction to 0.3 micron particles as tested by Intertek to ANSI / AHAM AC 1 method, an average 90% reduction in VOC compounds as tested by Syracuse University to ANSI / AHAM AC 2 and ATL testing which shows a 99% reduction in aerosolized MS2 Staph and Ecoli within the air, method all standardised protocols. 

Using a high-quality Laboratory Ion Testing unit the Ion count in a space can be measured and will normally be 2 to 3 times the amount considered as capable of neutralising Coronavirus.

The impact of other purification measures can not be tested in this way.

In summary, to reduce the risk of transmission indoors HEPA Filtration and increasing fresh air ventilation do not neutralise viral load. DBD BPI has been tested to remove up to 99.9% of COVID-19 virus from circulating air and surfaces.

Written by Greg Doherty CEO and Director of HQH Fitness.

Five Tips to Motivate You to Change Your Behaviour and Improve Your Health After COVID

Are you tired of talking about getting moving again and not doing it? Or setting your New Year’s resolutions and goals to start working out and continue putting it off? How do you change from being dormant to wanting to move and exercise again? Although this is far from easy, and there are thousands of reasons we can find why not to, I would like to share my five actionable tips to help make this process seem manageable and motivating!

No matter how difficult and out of reach your health and fitness goals seem, these techniques will provide you with the motivation and courage to get your health and fitness back on track! Let’s focus on the areas we have neglected and now need to be adjusted after the pandemic.

The below quote is one of my favourite’s and is an excellent reminder that we have the power, and no one can do this for you.

Words by Dr Wayne Dyer, the “Father of Motivation” himself, “Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”

Firstly, one needs to understand that humans have the unique and incredible capacity to experience a wide range of emotions. But if you let your feelings dictate your life experience without pinpointing why you feel a particular way, your emotions control you. Over time, this affects how you think and act every single day. If a sense of well-being fuels you, you’ll exude happiness and calm. If you’re bogged down by negativity, those around you will sense your unhappiness and fear. 

How can you avoid the latter? The truth is that you are entirely in charge of how you feel, including whether you feel motivated or not. Once you understand that your feelings are within your control, you’re well on your way to understanding how to control them and use them to your advantage. 

Motivation is not something people are born with – it’s something you must create. Building motivation creates the feeling of courage and certainty that you can accomplish what you set out to do. Motivation is like any other emotion. It is something you feel, and you can train yourself to access it instantly.

Learning how to get your motivation back in the face of fear, stress and anxiety take practice and persistence. Think of it as learning a new skill. Once you’ve mastered it, it can be extremely liberating. Similarly, being brave and having courage when the situation calls for it can also be cultivated. Remember that life is 10% of what happens to you and 90% of how you react to it.

Below are five ways scientifically proven to create motivation within yourself, no matter how much you don’t want to or believe that it’s not possible.

  1. Use the “5 Second Rule” by Mel Robbins and do it now.

The 5-second rule is simple. If you have an instinct to act on a goal, you must physically move within five seconds, or your brain will kill it. Hesitation is the kiss of death. You might hesitate for just a nanosecond, but that’s all it takes. That one slight hesitation triggers a mental system that’s designed to stop you. And it happens in less than, you guessed it, five seconds. Next time your alarm goes off to get up and go to the gym or do your morning exercise, count down in your head 5,4,3,2,1 and immediately push yourself out of bed. The truth is, you’re never going to feel like it, so remember that and be the one that pushes through the mental barrier and start moving! It’s been shown in studies at Harvard University that you’re 87% more likely to go and do what you set out to for the day if you just push through that initial sticking point. This simple technique can be used to start training again and can also be used to overcome depression, follow it exactly, and it just works. This same type of principle is quoted in the movie, We Bought a Zoo, Matt Damon’s character tells his son, who’s struggling to share his feelings with a girl he likes, “You know, sometimes all you need is twenty seconds of insane courage. Just literally twenty seconds of just embarrassing bravery. And I promise you, something great will come of it.”

Fear can seem overwhelming if you think you’re going to have to experience it for days or hours. But everyone can face their fear for just 20 seconds. Or even less. Often, you just have to take one simple action, knock down the first domino, which sets the whole course of things in motion. The die is cast! You force your own hand; you burn the bridge behind you; you have no choice but to engage with what follows next.

  • Acknowledge your lack of motivation or fear of getting started and confront it!

“If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse,” Jim Rohn. Acknowledge the fear that you aren’t moving enough and could be taking years off your life or that you won’t feel confident in a bathing suit at the beach or pool this summer. While you’re lying in bed and that same hesitation comes up that has been for the last two years and the feeling of not wanting to get up arises, grab on to those parts of your body that you’re feeling the least happy about, your love handles, your stomach, whatever it may be and squeeze them. Allow yourself to feel into that uncomfortable feeling and guilt and use it for good as ammunition to get yourself out of bed and start exercising. Pain is our greatest motivator of all, so don’t be afraid to use it! 

  • The “DO SOMETHING” principle by Mark Manson.

Doing something towards your health and fitness goals will provide motivation and the courage to keep moving and stay motivated. The conclusion is that if you lack the motivation to make an important change in your life, then do something, anything really, and then harness the reaction to that action to begin motivating yourself. “Action isn’t just the effect of motivation, but also the cause of it.” (Your actions create further emotional reactions and inspirations and move on to motivate your future) Action → Inspiration → Motivation. With action, you will gain inspiration and eventually be motivated to continue to train due to just starting on one small thing like going for your first long walk or doing some push-ups in your home. Pretty soon, you’ll be doing an entire workout routine with ease, without any thought of difficulty.

If you require the courage and confidence to go into a gym? Do something, such as reconnaissance to remove aspects of the unknown. Go in and check it out, meet the coaches and see where you are going into. Or you may want to just start by doing a form of mindfulness, such as downloading 1 Giant Mind or the Calm app to begin meditating or practice breathwork and box breathing. Whatever it is, just start by doing, and this will roll into inspired motivation. Remember that perseverance is not a long race; it is many short races, one after the other.

  • Find motivation in numbers.

It’s much easier to act in the company of even one other person who feels the way you do. The hardest thing in the world is to dissent solo. Sometimes, you’ll have to go it alone, of course. But often, this isn’t necessary. Find a coach, personal trainer or mentor that resonates with you, speaks your language and one you believe you would want to spend time with. That in itself can sometimes be the motivation that you require.

  • Reward yourself every step of the way.

Reinforce your successes by giving yourself a reward when dealing with what is holding you back or your fear of getting started. This could be a physical treat, like a nice bottle of wine, or a mental treat, like taking a break from training or human interaction and binge-watching a show on Netflix. By rewarding yourself and celebrating the small wins, you reinforce your motivation to take more inspired action and keep going. Don’t forget that it’s about the process, not the destination.

You are now psychologically and emotionally equipped to go out and start moving again. The only thing to do next is to decide what steps you will take today to challenge yourself and others to hit your health and fitness goals this year.

Remember that to make a change; you must find the energy not just to start but complete the change. “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” — Zig Ziglar

A WellCorp health and fitness coach can help you develop the skills you need to overcome fear and reach your full potential.

Meghan Jarvis
A former World Class BMX bicycle racer, Meghan came to Australia to play professional basketball and ended up staying as a lead lecturer at the Australian Institute of Fitness. She most recently appeared as a ‘Ninja’ on Channel Nine’s Australian Ninja Warrior. Meghan’s passion for fitness and entrepreneurialism led her to found WellCorp Health and Wellness and Buzvil a global health and fitness app. She believes strongly in the importance of re-defining and bridging the gap between physical health and mental health. She is also the Total Gym BDO, Precor and Altitude Training National Master Coach, making her an authority on fitness equipment, technology, peak performance and an international speaker. Her experiences as an athlete, educational portfolio (Sports Scientist, Kinesiologist and Masters of Coaching), entrepreneurial ventures, and enthusiastic character have shaped her as a formidable leader in fitness and an international speaker.


Yes, it’s been harder to train alone and while at home! I found it difficult to get started, stay committed, and find motivation or people to train with.

Even as a fitness coach, I’ve gone through resetting dilemmas and being motivated to hit my health and fitness goals for The year. Especially when I’ve had to start trading myself and Clients from home. As we look outside the box and incorporate every day life and fitness as a whole. I would love to share our top five at home work out tips! And a plan of attack for 2021 that myself and the team of expert coaches have found can get anyone motivated during this Covid roller-coaster ride.



Without someone or a group to keep you accountable, training in 2021 can be difficult to stay consistent. I know personally, I hate to not show up if you know people are waiting for you. Therefore, this week, it’s time to ask your partner, contact a friend or family member and see if they will start training with you so you can check in on each other. We run zoom or FaceTime workouts that either shows the people training or have regular chickens at the end of the two rounds, throughout the session where you can see everyone going hard and assists you and going hard in the workout as well.


Having equipment at home is key to keeping your workouts fun and consistent no matter what’s going on around you.

Below I have included a list of my favourite at home exercise equipment to keep things more interesting.

  • Ropes used for battle ropes or stretching,
  • Bungee cords – for resistance bands,
  • A wood ply box or large step – for box jumps,
  • Make a sandbag or slam ball,
  • A ladder on the ground using tape.

Multipurpose equipment that I love using:

  • Total Gym Home user model or Total Gym Encompass for the ultimate home workout.’
  • Total Gym Row Trainer
  • Total Gym Core Trainer

Purchasing new workout clothes can also be motivating for the New Year I like to encourage my clients to get a new pair of running shoes that they look forward to putting on in the morning!


I highly recommend training in the mornings to avoid getting unmotivated or busy later in the day and find an excuse not to train. Exercise doesn’t just make you feel good about your body, but your mindset as well plus will set up your day with a healthy morning routine which is key.

Training in the morning insures that you get the workout done that day and starts your day off right, both physically and mentally. When you exercise, your body releases chemicals such as dopamine and endorphins in your brain that make you feel happy. Not only is your brain dumping out feel good chemicals, but exercise also helps your brain get rid of chemicals that make you feel stressed and anxious.

When I find my clients having difficulty getting out of bed in the morning I remind them of their way, and why they got started in the first place. I’ll have them grab their belly fat of their goal is weight loss for example and then have them use the Mel Robbins five second rule and countdown from five in the head and once I get to zero to spring up out of bed as hard as it seems on some days using these tools will assist you in taking action.


We all require results to keep our motivation going, I know if I’m not tracking my fitness goals I become quickly unmotivated.

I always remind myself that I will be seeing everyone after lockdown and when we can get out and larger group settings, and just like if I was getting married, I want to be looking and feeling my best when I’m able to see everyone. By keeping track of your results weekly, you’ll be able to see how actually putting in the work is assisting you in reaching your goals.

We love the three ways to keep track that are simple and easy each week you take pictures, weigh yourself and do girth measurements. If your tech savvy, implement a goal of 10,000 steps a day or start keeping track of your daily calorie intake and hold yourself accountable throughout the week.


Meal prepping and cooking healthy has never been so pertinent that eating out becomes more difficult. This allows us to work on our weight loss goals which are 80% of the journey our diet and only 20% is exercise. Having the ability to make more meals at home and look deeper at the number of calories you’re having a day allows you to have an awareness of what you’re putting in your body. There are thousands of recipes that are accessible and healthy, the trick I found is cooking at myself, I can keep track of the quantity and quality of food I’m putting in my body much easier, which has allowed myself and our clients to see results quickly and therefore stay motivated.

I know that getting started can be difficult, but implementing these five easy steps will insure you hit your health and fitness goals this year, regardless of the changing climate around us. We are all one and in this together!

About Meghan Jarvis

A former World Class BMX bicycle racer, Meghan came to Australia to play professional basketball and ended up staying as a lead lecturer at the Australian Institute of Fitness. She most recently appeared as a ‘Ninja’ on Channel Nine’s Australian Ninja Warrior. Meghan’s passion for fitness and entrepreneurialism led her to found WellCorp Health and Wellness and Buzvil a global health and fitness app. She believes strongly in the importance of re-defining and bridging the gap between physical health and mental health. She is also the Total Gym Business Development Office, Precor and Altitude Training National Master Coach, making her an authority on fitness equipment, technology, peak performance and an international speaker. Her experiences as an athlete, educational portfolio (Sports Scientist, Kinesiologist and Masters of Coaching), entrepreneurial ventures, and enthusiastic character have shaped her as a formidable leader in fitness and an international speaker.

Why Seniors Should Give Meditation and Yoga a Try


The quest for the Fountain of Youth continues, and many claim to have found it.

It’s not an actual fountain; nor is it a miracle diet or medical procedure that will add years to your life. It’s two ancient Eastern practices that have gained popularity in the West over the past decades thanks to their astounding benefits for physical and mental health: meditation and yoga.

They have much in common, including the emphasis on rhythmic breathing and mindfulness. This combination allows you to come to grips with negative sensations and emotions running through your mind and body, and then accept them without judgement before letting them pass. Yoga and meditation are immensely therapeutic, as its millions of practitioners would attest to, including many seniors.

Curious? Here’s a closer look at the fascinating results of yoga and meditation, as well as some information on how to get started.

Stress Relief

You’ll gain calm through focusing on just one thing, in contrast to the mental multi-tasking that the modern world demands. In the long term, that makes you more conscious of how you think, letting you slow down, live in the moment, and react to passing emotions more effectively.

Better Mood

An improved mood comes naturally from the reduction in stress, but there’s more. Researchers have discovered a link between the healthy bacteria living in your intestines and mental health, dubbed the gut-brain axis, which is enhanced through the movements that make up yoga. As you advance through a series of poses, you’ll become happier as well as more limber.

Lower Blood Pressure

In a study cited by Science Daily, mindfulness intervention led to significant reductions in systolic and diastolic blood pressure compared with a control group that received lifestyle advice along with muscle relaxation instruction. That ultimately translates to better cardiovascular health for practitioners of yoga and meditation.

Stronger Immune System

It’s hard to believe that yoga can strengthen your immune system, but again, there’s science to back it up. According to research cited in MindBodyGreen, meditation boosts the amount of antibodies in your bloodstream, which is like putting more soldiers on the battlefield to fight germs that invade your body and make you sick.

Effective Pain Management

By focusing your mind on pain through mindfulness, you can lessen pain. As a psychologist explains to Psych Central, this gives you a more accurate perception of what you’re suffering so you learn from the experience and gain some control rather than spiral off into a state of fear.

If you’re now motivated to try yoga and meditation, here’s some advice on how.

Do Some Research

There are numerous forms of meditation and yoga, so finding the right one for you could take some time. Read up on the benefits of each before beginning your journey. That way, you have a better chance of winding up in the right place.

Get Instruction Online

Once again, the internet delivers. You’ll find plenty of websites that offer lessons in yoga specifically for beginners and seniors, and all you need is a mat and a laptop to get started. Guided meditation is also only a Google search away.

Locate a Studio Nearby

You may need the helping hand of an expert in the room with you, and that’s easy to come by because there are meditation and yoga studios all around. In fact, there could be one just a short walk away.

Talk to Your Doctor

It’s important to speak to your doctor before beginning yoga because it’s a form of exercise that could cause discomfort if done incorrectly, especially for seniors. Seniors should take caution when it comes to certain poses that have been known to cause injury.

Start Slow

Even if you get the go ahead from your doctor, who will likely be enthusiastic about you practicing yoga, don’t put any undue strain on your muscles or joints. Stop and take a rest if you feel any pain.

Now you’re on your way to better physical and mental health, along with a more fulfilling retirement in which you’ll meet each day with youthfulness and energy.

Enjoy the new you.

Image via Pixabay.Article provided by Harry Cline, Chief Educator

How Total Gym Helped my Crossfit Competition

Friday 12pm.

Here I am, about to embark on a new adventure and I have to admit that I am nervous. It has been a very long time since I have actually competed in a sporting arena, especially as an individual or in this case a pair.
Whilst watching the athletes arrive to register for the event, I find myself scanning the crowd of active wear attired, stern visaged participants, trying to pick out my competition. Is that rather imposing, heavily tattooed gentleman competing in the same category as me or is he, hopefully, part of the younger, elite competition? What about Continue reading

How Effective is the Total Gym ELEVATE Row?

Originally posted on Aug 22, 2018 by Total Gym

ACE Image

This ACE-sponsored study, “The Acute and Chronic Physiological Responses to Exercise with the Total Gym® Row Trainer™ in Adults,” was originally published in the peer-reviewed Journal of Exercise Physiology Online.

The Total Gym family of products is ubiquitous, as well known among insomniacs as it is among fitness enthusiasts. I guess that’s what a late-night infomercial starring Chuck Norris and Christie Brinkley can do for a brand. Importantly, however, Total Gym sits at that rare confluence of popularity and effectiveness, so it’s no surprise that the introduction of the Total Gym ELEVATE Row (previously called Row Trainer) was met with enthusiasm.

The indoor rowing machine, a staple of fitness facilities around the world, provides a challenging workout, while sparing the joints the high-impact ground reaction forces associated with running and jogging. That said, what makes the ELEVATE Row different?

Like other Total Gym machines, the ELEVATE Row uses… Read More


Total Gym– exciting product line up for 2018

Total Gym has introduced new products as an evolution of the brand.

Here’s a brief overview of  the Total Gym Product Line.

There are specific products designed to suit the Commercial Fitness market, Medical Rehab market and the Home user.

The benefits explained:

Total Gym® FIT for Home Usetg_logo_commfit_CMYK
This is the entry level model built specifically for the home user.
Almost all the exercises that can be done on the Commercial Total Gym can be performed on the Total Gym FIT.
• For tall users over 188cm (6’2”) the commercial product range is recommended.
Total Gym Fit
• The height of the rails is not as high but totally adequate for most users.
• The smaller footprint overall and the narrower base on the tower, could make the unit feel unstable for some users.
• The Squat stand is considerably smaller than the commercial models and because it is not telescoping, then, for those of medium to taller height would find that the biomechanics of leg work would be sub optimal.
• The pulley position for the bi-lateral cable system is limited to a fixed position.
• Pilates Kit is available
The biggest benefit of the FIT is the low price point for entry level home users, choose this model if your budget is your biggest concern.

Total Gym Heritage Series GTS is suitable for home use. Ask about availability.


Commercial Fitness tg_logo_commfit_CMYK



Total Gym® Encompass (Formerly branded as GTS)
Total Gym ENCOMPASS is our most popular model for commercial and home ELEVATE_encompass_faceleftapplications.
Matt Black Finish. Also, still available in Silver as the Heritage GTS unit, same features as below.
• Higher tower, so rails go to 22 levels which mean more resistance for leg work and pull-ups.
• It’s easy to raise and lower the rails with hydraulic assist.
• Non slip grip Lat bars can be pivoted down to do Chin ups and pull-ups.
• Lat Bars also allow for the pulley position at any point on the Lat bars, i.e. in or out, high, medium or low to fit all size users and maximise versatility of cable force angle, which means an infinite number of positions to build muscle. A big benefit!
• Retractable Dip Bars come installed as standard.
• New Improved Rail System for longer life.
• Telescoping Squat Stand for good biomechanics for leg work, great for strength work, cardio such as plyometric exercise.
• One of the most significant features is the adjustable glideboard, which allows you to put the Glideboard horizontal. The benefits of this are that it allows for better spinal positioning in laterally seated exercises like torso rotation. You still get the benefit of incline plane body weight but your body is working from a horizontal surface. Also great for stability for those with less personal stability, such as the senior user or for more advanced exercises kneeling or standing on the glideboard. Great benefits for Pilates exercises. The adjustable glide board adds versatility and variety to your exercise program. It can also be used as a weight bench or step up bench.
All of the Total Gym commercial product line has multiple pulley position points on the front of the tower for leg pulley and arm pulley attachment.

Choose this model for a premium exercise solution, for Commercial or Home use.
The Total Gym Encompass is the centrepiece of GRAVITY Studio Applications.
GRAVITY is an exciting revenue generating concept for Fitness facilities or Studios.


This is an example of a recent GRAVITY Studio Install, to offer Classes in a Club or Studio Environment

ELEVATE Circuit, an exciting  total body workout.

It’s functional, fun and suitable for all fitness levels.


From Left to Right: Adjustable Core Trainer, Press Trainer, Jump Trainer, Pull up Trainer, Adjustable Row Trainer

Our Product Specialists can advise you on selection to suit your needs.

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Elevate Circuit on the Gym Floor


Elevate Circuit  installed in a Gym Studio Space

Look for Chapter 2 of this series for more on the Elevate Circuit or contact us below.





Recovery Series For Medical Rehab

Total Gym® Recovery Series Power Tower
This has all the same benefits as the Encompass or GTS plus:
• The tower is taller going to 26 levels
• The main difference is that raising and lowering the rails is motorised, controlled by a switch on top of the tower or by remote control buttons in the cable handles. The benefit of this is that it is ideal as a time saver for the user, being able to change the level of the


Recovery Series Encompass is available as the Power Tower option (preferred) or the Non-Powered Encompass

rails without getting off the Total Gym. It is also great for users with limited mobility, i.e. obese or handicapped users.
• Electric power use is minimal and only required when changing the levels. Do not choose this model if your electrical supply is unreliable.
• The Recovery Series Power Tower come standard with the larger Closed Chain Platform, Retractable Dip Bars, Squat Handle Bar, and the Slide Distance Regulator.
Choose this model if seeking a premium exercise Solution with the added WOW factor of motorised incline adjustment. This is an ideal choice for the Rehab professional.

Accessories are available for Total Gym Encompass and Recovery Power Tower to enable more exercise for Strength work or for Pilates Protocols.


Total Gym LEX, Lower Extremity Trainer


Complete control for the Therapist for dynamic lower extremity work

The Recovery Series LEX  builds explosive power by developing lower body muscle mass with two primary movement,the squat and the squat jump. The LEX produces both concentric and eccentric loading of the muscles– allowing users to accelerate and decelerate quickly during a squat jump in a safe and controlled manner. By supporting a percentage of the users own bodyweight with varying incline. The LEX enables a patient who cannot perform a jump to gradually progress to success. The LEX supports the spine during traditional squat exercises so that users can comfortably control the descending and ascending phases of the squat, while providing an opportunity for advanced variations  including single-leg squats and staggers stance squats.

  1. Provides concentric and eccentric force utilising both linear bodyweight resistance (BWR) and variable band resistance (VBR).
  2. Four resistance bands can be engaged to allow for an additional 5 to 35 KG resistance.
  3. Pneumatic brake protects joints during plyometric movements.
  4. Angled glideboard  provides comfort  and support for the upper body.
  5. Includes links to exercise library with additional and advanced exercise options.


Total Gym Recovery Row Trainer Adjustable

RS_RowADJ_5503-03_facingleftThe Recovery Series Row ADJ  is the only rower on an incline improves muscular fitness and satisfies both cardiovascular aerobic and strength training requirements simultaneously.

Targeting all muscle groups at the same time, the Row ADJ uses bodyweight resistance and enables a smooth consistent load through the entire range of motion, due to loaded concentric and eccentric phases of the exercise.

  1. Users can choose between seven levels of resistance which uses 16-33% of bodyweight. Note this version does not fold for storage.
  2. Adjustable incline body resistance integrates strength with cardio.
  3. Smooth consistent load through concentric and eccentric phases.
  4. Built for smooth multi-planar movement.
  5. Low impact compression  on the joints.
  6. Ergonomically designed seat designed for comfort and to encourage proper form.
  7. Easy mount and dismount.


Written By Greg Doherty

CEO of HQH FitnessGreg at IRHSA

Exclusive Distributors  for Total Gym in Australia  New Zealand and the South Pacific.


Contact us on the form below.

We can provide  specifications sheets for any of the products discussed above.


Total Gym Jump Trainer

Total Gym Jump Trainer FAQs

What is the Total Gym Jump Trainer?jumptrainer_altstaggerfeet_A
Total Gym has been developing functional incline training equipment that has set the standard for physical rehabilitation and athletic and sports performance since 1974. Innovative in its design, the Total Gym Jump Trainer provides a dedicated machine for lower body strengthening through squats, squat jumps and plyometric jumping. What is unique about the Jump Trainer is …read more

Originally posted on Total Gym Inside

Why is Circuit Training Great for Your Gym?

Why is Circuit Training Great for Your Gym?

Bridging the Gap Between Selectorised Equipment and Functional Cages.

In a market where, since 2008, gyms are competing for the attention of 41 million American health club members, every gym owner needs to understand how to attract new members. Why do people go to the gym instead of working out at home and how do you keep them once they walk in the gym doors?


Total Gym Elevate Circuit

Read more…