1. Lifts your mood

2.Reduces stress levels

3.Improves your immune system

4.Has anti aging effects

5.Strengthens your heart

6.Lowers risk of certain cancers

7. Increases energy and endurance

8.Builds self esteem

9.Improves sleeping patterns

10.Improves body image

11.Reduces body fat

12. Keeps your bones strong

13. Improves learning abilities

14.Boosts creative thinking

15.Improves posture

16.Improves balance and coordination

17.Reduces feelings of depression

18.Improves oxygen supply to your body’s cells

19.Improves concentration

20. Improves Quality of Life


Share +


Free trial PT sessions are now available for anyone who is ready to make serious changes to their lifestyle and become the fittest, leanest, strongest and healthiest version of themselves in 2017.

A great opportunity to meet Chris and experience his style of training in a private gym located near the centre of Harrogate.


Call 07984381210 or email






3rd bodyweight workout video in new series.

It’s a short but tough one!

FREE Trial PT sessions available now!


Bodyweight Workout 2

Second bodyweight workout in my new series of workout videos.

Hope you enjoy this one.

Bodyweight workout 1

Starting a new series of bodyweight workouts.

Workouts require no equipment and can be done at anytime and anyplace.

Hope you enjoy!


In this post Harrogate Personal Trainer Chris Mackay explains the benefits of H.I.I.T ( High Intensity Interval Training) for effective fat loss.

H.I.I.T training is a short, intense and effective method of  training for fat loss.

In my opinion H.I.I.T training hands down beats long steady paced sessions of 45-60 minutes of cardio training  on a treadmill, cross trainer or exercise bike for elevating your metabolism and burning body fat.

In this first video I explain in a bit more detail the benefits of performing H.I.I.T training.

And in this next video I demonstrate and go into more detail on how to perform a H.I.I.T session on the treadmill.

The same method I use on the treadmill could be used on the cross trainer, exercise bike, rowing machine or whilst out running.

Hope you find this post helpful and give H.I.I.T training a go!



This post shows what I get up to in the gym when I am not training clients.

I thought current and prospective clients would be interested to see the kind of training I do in the evenings after finishing a busy day of personal training.

A lot of the training I do is based on bodyweight exercises that allow the body to move in a natural and integrated movement pattern.


Dive bomber push ups.

Plyometric push ups with hand clap.

Battle ropes waves.

Interval training on the treadmill.

Ladder push ups.

Dips on the gymnastic rings.

Pull ups on the gymnastic rings.

Hanging leg raises.


Simple Bodyweight Workout

In this post Harrogate Personal Trainer Chris Mackay shows a simple but effective bodyweight workout that can be done anywhere with no equipment required.


For a super simple but effective workout perform this circuit of bodyweight push ups, squats and knee tucks for 3o seconds on each exercise.

Aim to complete 4-6 sets in total depending on your fitness level taking a 1 minute rest in between each circuit.


1. Push ups

Key coaching points

Feet shoulder width apart

Hands just a bit wider than shoulder width apart

Flat back

Drop onto knees if you can’t perform a full push up


2. Squats

Key coaching points

Feet shoulder width apart

Keep torso upright

Sit back into your heels as you lower yourself down and drive through your heels as  you return to start position

Squeeze your glutes as you return to upright position

For a more challenging version of this exercise perform explosive bodyweight squats (see end of video)


3. Knee tucks

Key Coaching Points

Feet and hands shoulder width apart

Keep back flat

Raise right knee forward to chest and return to start position, repeat on other leg.

For a more challenging version of this exercise raise knee in a diagonal movement  across your body (see video)


Good luck with this quick but effective bodyweight workout!