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The Complete Helix Workout Guides

Complete GuidesIf you own a Helix Lateral Trainer or use one at your club, having a copy of the Complete Helix Workout Guides is a must. The Guides provide detailed directions for Beginners, Intermediate, and Advanced users covering a range of fitness objectives.

Whether you’re new to the Helix or have been using one for years, there’s something for everyone. Just click on the image next to the workout you’d like to try and download it or, if you’d like to take a look at all 6 workouts, click and download the Complete Helix Workout Guides.

GOOD LUCK – we promise a cardio and lower body workout like no other!

01-Intro aIntro Workout On The Helix (11-25 minutes)
The Helix Intro Workout is designed to familiarize users with the motion & rhythm of the machine, introduce the range of base moves that can be utilized during a workout, and become aware of the muscles that can be engaged by alternating base moves, speed, resistance, directionality, and duration.

 

02-Endurance a

Endurance Workout On The Helix (14-30 minutes)
Endurance is the ability to maintain physical work over a sustained period of time. Endurance or volume training helps improve cardiovascular, muscular and ventilatory endurance during aerobic or anaerobic activity.

 

 

03-Strength aStrength Workout On The Helix (16-29 minutes)
Strength training is a type of physical activity that specializes in the use of bodyweight or external resistance to induce muscular contraction to build the strength, anaerobic endurance, efficiency, and size of skeletal muscles.

 

 

04-Speed aSpeed Workout on The Helix (19-34 minutes)
Speed is work/time. The ability to produce a maximal amount of work in minimal amounts of time requires speed or power. Speed can enhance reaction time, motor unit recruitment, strength, and muscular efficiency. The speed or power workout involves numerous short bursts of work with low intensity output between each burst. Developing true speed or power requires maximal effort and focus.

05-Tabata aTabata Workout On The Helix (8-10 minutes)
Developed by Dr. Izumi Tabata at Tokyo’s National Institute of Fitness and Sports to induce aerobic and anaerobic conditioning simultaneously, this workout has been widely adopted by the mixed martial arts community and fitness enthusiasts seeking to develop supreme fitness levels and physical development.

 

06-HIIT aHIIT Workout On The Helix (20-55 minutes)
High Intensity Interval Training (HIIT) is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery. On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7.

 


The Helix Lateral Trainer blows away traditional concepts of cardio fitness training and weight loss by providing both an intense workout PLUS huge benefits to your core and all of your lower body muscles – glutes, quads, inner thighs & outer thighs.

FOR ALL WOMEN – the Helix directly addresses those areas that worry you most – hips, butt & thighs – plus gives you the cardio workout that keeps you going.

FOR ALL MEN – cardio, cardio, cardio!  NOTHING will work your cardio like the Helix Lateral Trainer.  And by-the-way, watch out…your core & lower body will NEVER be in better shape.

FOR ALL ATHLETES – the only machine designed to focus on your specific requirements – LATERAL STRENGTH & AGILITY.  And the cardio benefits are huge.

FOR  NEOPHYTES – fitness training can be intimidating, but the Helix Lateral Trainer is designed to be inviting for everyone.  Jump on – it’s intuitive & within 2 minutes you’ll get it…THIS is how to get in shape!

TABATA Workout On The Helix

Tabata2Tabata Conditioning

In addition to our guide for the HIIT Workout, we thought it appropriate to publish a companion guide for the Tabata Workout on the Helix.  Tabata is essentially HIIT on steroids – shorter and more compressed than HIIT, Tabata is designed to offer maximum fitness and weight loss benefits in a very brief (8-10 minutes) time.  An important caveat with this type of intensive training, of course, is to treat it with caution & respect based on your health and fitness level.

Developed by Dr. Izumi Tabata at Tokyo’s National Institute of Fitness and Sports to induce aerobic and anaerobic conditioning simultaneously, this workout has been widely adopted by the mixed martial arts community and fitness enthusiasts seeking to develop supreme fitness levels and physical development.

Specific benefits from Tabata include:

  • Increased fat loss (increased metabolic rate = increased potential for fat loss)
  • Increased conditioning and stamina
  • Time saving and super-efficient (10 minutes including warm up)
  • Increased ability to perform high intensity exercise
  • Increased mental toughness due to the exercise intensity involvedTabata3

Helpful tips:

  • All-out effort during Interval I in each round
  • Do nothing but breathe during Interval II, stick strictly to the 10 second rest period – NO LONGER
  • Have a clock plainly visible (Helix Monitor or Tabata timer available online)
  • During the rest period, stay put, and breathe
  • It’s 4 minutes, it’s not forever – although it will feel like it at the time
  • This training is incredibly demanding, and as such should be treated with respect and performed at most 2-3 times a week with a day of recovery in between.

Tabata Workout On The Helix (click to download)

Tabata Image1



The Helix Lateral Trainer blows away traditional concepts of cardio fitness training and weight loss by providing both an intense workout PLUS huge benefits to your core and all of your lower body muscles – glutes, quads, inner thighs & outer thighs.

FOR ALL WOMEN – the Helix directly addresses those areas that worry you most – hips, butt & thighs – plus gives you the cardio workout that keeps you going.

FOR ALL MEN – cardio, cardio, cardio!  NOTHING will work your cardio like the Helix Lateral Trainer.  And by-the-way, watch out…your core & lower body will NEVER be in better shape.

FOR ALL ATHLETES – the only machine designed to focus on your specific requirements – LATERAL STRENGTH & AGILITY.  And the cardio benefits are huge.

FOR  NEOPHYTES – fitness training can be intimidating, but the Helix Lateral Trainer is designed to be inviting for everyone.  Jump on – it’s intuitive & within 2 minutes you’ll get it…THIS is how to get in shape!

 

HIIT Workout On The Helix

HIIT 2

High Intensity Interval Training (HIIT)

One of the most popular cardio workouts to emerge in recent times is called High Intensity Interval Training, or HIIT, and the Helix Lateral Trainer provides the perfect machine to capture the benefits of this intensive fitness technique.  Among the most appealing benefits attributed to HIIT are shorter, albeit much more intense, workouts, more effective fat-burn rates, and post-workout increases in metabolism.

HIIT on the Helix is a system of organizing cardio-respiratory training that calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery.  In other words, alternating intervals of max-exertion and light exertion.

On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7. When using max heart rate (MHR) as a guide, high intensity can be considered exercising above 80% of MHR.  HIIT on the Helix calls for challenging work-rates such as sprints for short time frames lasting from thirty seconds to two minutes.

Specific benefits from HIIT include:HIIT !

  • Trains the body to become efficient at producing and using energy from the anaerobic energy system
  • Trains the body to effectively remove metabolic waste from the muscles between the work intervals
  • Provides an effective way to increase VO2 max without having to run for long distances or periods of time

Suggested Schedule:

  • Due to the high level of intensity and the amount of time necessary to appropriately recover from the exercise session, it is recommended to do no more than two days of HIIT on the Helix per week, allowing at least one full day of recovery between training sessions.

HIIT Workout On The Helix (click to download)

HIIT on the Helix


The Helix Lateral Trainer blows away traditional concepts of cardio fitness training and weight loss by providing both an intense workout PLUS huge benefits to your core and all of your lower body muscles – glutes, quads, inner thighs & outer thighs.

FOR ALL WOMEN – the Helix directly addresses those areas that worry you most – hips, butt & thighs – plus gives you the cardio workout that keeps you going.

FOR ALL MEN – cardio, cardio, cardio!  NOTHING will work your cardio like the Helix Lateral Trainer.  And by-the-way, watch out…your core & lower body will NEVER be in better shape.

FOR ALL ATHLETES – the only machine designed to focus on your specific requirements – LATERAL STRENGTH & AGILITY.  And the cardio benefits are huge.

FOR  NEOPHYTES – fitness training can be intimidating, but the Helix Lateral Trainer is designed to be inviting for everyone.  Jump on – it’s intuitive & within 2 minutes you’ll get it…THIS is how to get in shape!

CPA, Bikini Model, Helix Lover

Tina Mattis Bikini ModelHow many folks can say that their CPA competes as a Bikini Model?  Okay…how about that their CPA is over 50 years old and WINS Bikini Contests?  Meet Tina Mattis from San Pedro, CA, owner of a successful CPA practice for the past two decades and competitive bikini model for the past couple of years.

“I recommitted to working out in about 2012, went back to the gym & started working with trainers.  After about a year though I wasn’t seeing the results I’d hoped for, so I joined a boot camp at the gym run by a trainer who competed in Bikini Contests…I interviewed a coach online and began to think that maybe I could compete.”

Because of her work commitments plus her 6 days-a-week training schedule, Tina concluded that she needed to get some in-home equipment.  When she walked into California Fitness to shop for equipment, they showed her the Helix Lateral Trainer and her initial reaction was, “Oh Wow”.

“I already had a treadmill at home and the Helix seemed like a perfect compliment. What I really liked about the Helix was Tina Mattis Bikini Modelthat I could focus on my glutes and hamstrings.  What I had learned was that bikini competitions are won from the back…The judges look at the glutes and hamstrings so, the Helix was just perfect for this.”

In her first competition, Tina competed in the 35+ and 45+ categories and was thrilled with the outcome.  “I won Second Place in the 45+ category for my 1st competition!  The Helix helped me bring a really good package to the stage and, for me at least, it was like no other machine I had seen.”

Tina shortly went on to other competitions and was quickly rewarded with a First Place finish (40+ category) in a regional show that qualified her for the nationals competition (her team is called Team Edge).  And, of course, when not training or competing she’s back at her day-job running her family-owned CPA practice in San Pedro.

“I really love the working out and competing…it has helped my overall well-being and confidence level.  Like other areas in my life, I really thrive by conquering one goal and then the next and next.  So, for me at my age, especially, I am pretty proud of myself!”

And so are we – man, do we LOVE success stories like this!

_________________________________

The Helix Lateral Trainer blows away traditional concepts of lower body training by providing both huge benefits to your core and all of your lower body muscles – glutes, quads, inner thighs & outer thighs, PLUS gives you an intense cardio workout.

FOR ALL WOMEN – the Helix directly addresses those areas that worry you most – hips, butt & thighs – plus gives you the cardio workout that keeps you going.

FOR ALL MEN – cardio, cardio, cardio!  NOTHING will work your cardio like the Helix Lateral Trainer.  And by-the-way, watch out…your core & lower body will NEVER be in better shape.

FOR ALL ATHLETES – the only machine designed to focus on your specific requirements – LATERAL STRENGTH & AGILITY.  And the cardio benefits are huge.

FOR  NEOPHYTES – fitness training can be intimidating, but the Helix Lateral Trainer is designed to be inviting for everyone.  Jump on – it’s intuitive & within 2 minutes you’ll get it…THIS is how to get in shape!

I need one of these!!!

Ashlee Gomes

This machine is amazing! My job’s gym has it and I love it! My butt loves it too

Ana Wong

Looks like salsa dancing in the air!

Sheila J Faura

Tiara Harris, I need this!

Dawn Harris

I want this so bad!!!

Joyce Pack

I wanna try one!!

Sheli Adams