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Exercising Within the Home – Moving Inside When it’s Cold Outside.

Exercising Within the Home – Moving Inside When it’s Cold Outside.

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It’s getting chilly outside. time to wrap up warm! And let’s be honest here, most of us don’t want to venture outside when it’s frosty or the wind is blowing. Even the thought of battling the elements to get in your daily walk makes you want to retreat to the warmth of your bed. Even your dog cowers when you call ‘walkies’!

But just because the weather isn’t on your side, it doesn’t mean that you can’t hit your exercise goals. You just need to get creative!

Whether you have the luxury of space to push your furniture against the walls for a makeshift gym or your only available space is between your head and the ceiling, we’ve got some ideas that you can try to get those muscles moving and that heart pumping! The great thing is that you don’t have to be running about to achieve a cardio workout, all you need is your own body weight. No equipment is needed!

If you have space and/or are used to exercise.

These first suggestions are for if you are fully mobile or have some space to move about. We suggest that you try and complete at least 2 sets of 10 reps of 5 of these exercises, having a minute rest between each set. Oh and don’t forget to do some warm-up stretches first.


An oldie but a goodie! Start off small and work your way up. For maximum effect, avoid tucking your feet under the sofa for assistance.


Riding a bike but on your back! Feet in the air and knees bent with your hands tucked behind your neck. The destination is as far as your imagination will take you.


You know the drill!


These can be brutal but super effective. Resting on your toes and elbows, make sure your back and legs are straight – so plank-like, and hold for as long as you can.

Plank to Downward Dog.

Resume your plank position but on your hands instead of elbows. Raise your hips and bottom-up and back to form the yoga pose of the Downward Dog. Hold then return to plank.


Move from your perfect plank position (hands not elbows) to a jump with your hands high in the air and then back down to plank. This is hardcore!


With your feet turned out a little and back straight, do a sitting motion. Hold a few tins in your hands for maximum effect.


Lie down with your feet flat on the floor and your knees bent. With your arms by your sides, raise your bottom-up and squeeze as you go. 

Chair squat.

Standing in front of a chair, bend at your hips and knees to sit and then stand back up all in one fluid movement.

High jog.

Jogging on the spot lifting your knees as high as they will go.

Star jumps.

Jumping whilst raising your legs and arms out to the side in a star shape.

If you have no space and/or are a beginner.

These suggestions are ideal if you’re not very mobile, just starting out, or have limited space. These are best done sitting in a straight upright and sturdy chair.

Knee extensions.

Keeping your knees together, extend and straighten one leg at a time (bending at the knee) in a controlled manner.

Toe lifts.

Leave your heels on the floor and lift your toes up, then put your toes back on the floor and lift up your heels whilst squeezing the muscles in your calves


With your arms out straight at shoulder level, pull back your elbows and squeeze your shoulder blades together. 

Torso Twists

Sitting up straight, place your hands behind your head with elbows bent. Twist your torso as far round to the right as you can and then round to the left.


Still in your seated position, with your knee bent, lift your leg as far as you can and then place back down. Do the same with the other leg.

All of these are just some ideas to help you plan an inside exercise regime, but there are other avenues you can explore. A good old fashioned exercise DVD might be your thing, there are plenty around online or you might find yourself a bargain in a charity shop. Alternatively, you could head on over to Google or search around Youtube for suitable workout videos that you can follow. 


Don’t let the cold weather be your excuse to neglect your fitness. It’s important to your transformation and your health. And you’d be surprised how quickly your fitness level will reduce if you take a few weeks or months off.

Always seek the approval of your doctor before taking on any form of exercise routine.

For more support during the cold winter months, head on over to our Secret Slimmer’s Facebook community or contact our friendly customer service team.

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