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!