Frequently asked questions

Do I need to stick to one programme for 12-weeks?

No, you can adapt your exercise programme to suit your specific needs at any time. For example, if you find that you don’t have enough time to complete a cardio-moderate session you can switch to a less time consuming Cardio-vigorous session or a HIIT session. But if you would like to stick to one programme for the full 12-weeks we suggest downloading the training booklet on our training page to monitor your progression.

How many exercising sessions are there per week?

Ideally you need to complete three exercise sessions per week in order to achieve the best health benefits.

I am not part of the MOTIVATE LJMU Study - How do I sign up?

In order to join the study, you must meet the following eligibility:

  • Aged 18-75.
  • No known cardiovascular or metabolic disorder (e.g. heart failure, diabetes, previous myocardial infarction etc.).
  • Not currently meeting the recommended exercise guidelines (this will be determined during a screening appointment with a member of the research team).
  • Not pregnant or planning to become pregnant in the next 3 months.
  • Not <6 months postpartum or stopped breastfeeding <1 month before recruitment.
  • Own a smartphone with a data plan or access to WiFi.

If you meet these criteria, please contact

What should I do if my equipment is faulty/not working?

If any of your equipment is not working as you’d expect please contact the MOTIVATE team as soon as possible. You can contact as via email or on the Contact Us tab on the website.

What should I do if I am unable to attend a virtual meeting/phone call?

If you are unable to attend a pre-booked meeting/phone call with a member of the research team, please let us know as soon as possible and we can re-arrange this to suit you better.

I have developed an injury that is stopping me from exercising, what should I do?

Please contact the research team if you are injured and are unable to complete the exercise sessions due to injury.

We should be able to give you some alternative types of exercises to try while you recover from your injury.

I’m not sure how to use some of the testing equipment?

If you are unsure or need a reminder on how to use the testing equipment you can refer to the testing booklet (included in the testing box sent to you) or watch the tutorial videos in the health tests section of the website (

If you are still struggling after trying the above, please contact the research team.

I don’t want to be a part of the study anymore, what should I do?

If you do not wish to continue with the MOTIVATE programme, please contact the research team as soon as possible. You are free to withdraw from the study at any time.

To follow the MOTIVATE LJMU training plan, do I need any exercise equipment or a gym membership?

No - we have specially designed this programme so that you can complete it at home without any equipment. For the Cardio-Moderate, Cardio-vigorous and HIIT programmes you can use a variety of modalities such as running or cycling. Or you can complete these sessions on a number of cardio gym machines if you would like to attend a gym. You can also check our HIIT and Strength training exercises in the training booklets, or follow the exercise videos each week. All of these exercises use body weight and do not require any equipment.

Can I do exercise that isn’t part of the MOTIVATE programme?

Yes of course you can! If you are a part of the Motivate LJMU Study, please make sure you are wearing your monitor in order to track your exercise.