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Healthy movement, healthy body
Easy-to-follow exercise and movement routines from an expert team you can trust
Let's make movement fun!
We know exercise can be daunting. It’s hard to know where to start and how to get the best results. But exercise is not only key to long-term health and weight loss, it’s also a brilliant way to help boost energy levels, sleep quality, mood and self-esteem.
We’re on a mission to help everybody find joy in movement and have put together a series of 10-minute exercise videos you can follow no matter what stage you’re at on your health and weight loss journey.
Whether you’ve never tried exercise before, or you’re looking for some motivation and inspiration to help you stay on track – join our friendly, expert team as they take you through a range of exercises with guidance for all abilities.
Warm up and cool down
It’s important to make sure you start and end any exercise with a warm up and cool down. Don’t be tempted to skip these! They’ll not only help you to get the most out of exercising, they’ll also help protect your body so you can move more frequently and easily.
1
Warm up
03:18
Warming up properly prepares the body for exercising safely. It gets joints moving and blood pumping around the body, providing the muscles with oxygen.
2
Cool down
03:11
After exercising, it’s essential to gently reduce your heart rate and to stretch out the muscles you’ve been working to prevent soreness and injury.
10-minute exercise routines
Each of these has been designed to offer different difficulty levels so you can pick the starting point that’s right for you, right now.
1
Whole body
13:06
A great place to start, this set of exercises will get the whole body moving, working on coordination, strength and slightly raising your heart rate.
2
Core
14:39
Focus on strengthening your core muscles to help reduce strain on your back and improve posture, balance and support for everyday movements.
3
Arms
13:44
Target your arms with simple, effective exercises to build muscle, improve tone and boost your overall upper body strength.
4
Legs
12:57
Work out your legs and improve mobility with exercises designed to support walking, stability and overall leg strength.
5
Flexibility & Mobility
13:36
Increase flexibility and joint mobility, reducing stiffness and improving movement for better posture and ease in daily activities.
6
Whole body
12:05
A full-body workout to improve stamina, boost energy and promote overall health with low-impact movements.
7
Core
13:44
Engage your core with exercises aimed at improving abdominal strength, helping with stability, balance and good posture.
8
Arms
14:08
Focus on your upper body with exercises that tone and strengthen your arms, helping you feel more powerful and confident.
9
Legs
13:09
Improve leg strength and endurance with exercises designed to enhance your walking, standing and stability.
10
Flexibility & Mobility
13:59
Work on enhancing flexibility and joint movement, helping reduce aches and improve overall flexibility for a healthier, more mobile body.
Is exercise safe for me?
Before starting this or any exercise programme, please consult with your healthcare provider if you have any pre-existing medical conditions, injuries, or concerns about your ability to participate in physical activity.
Participating in any exercise programme carries the inherent risk of physical injury, and you agree to participate voluntarily, and at your own risk.
You are responsible for your own safety and wellbeing while participating in this programme. Ensure that you are using proper form and technique and that you are exercising within your limits. Make sure to always warm up and cool down appropriately before and after physical activity.
If you experience any pain, dizziness, or other unusual symptoms while exercising, stop immediately and seek medical advice.
Boots Digital Health is not liable for any injuries or damages that may occur as a result of participating in this programme.
By participating in this programme, you acknowledge that you have read and understand this disclaimer.
Advice for exercising while taking weight loss medicine:
We advise that you start slowly and gradually increase the exercise you’re doing, since GLP-1 medicines can sometimes cause fatigue or nausea. Start with the introductory level of this programme and only increase to the higher levels when you feel ready. Other great low-impact activities to help you ease into exercise include walking, swimming, or cycling.
Aim to meet the UK government recommendations for exercise: 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week (as is suitable for you), including some strength training.
Ensure you're consuming enough protein to support muscle repair and growth, especially if you are engaging in regular strength training.
Drink plenty of water, especially during and after exercise, as GLP-1 medicines can sometimes cause dehydration.
Listen to your body; pay attention to how your body feels and don't push yourself too hard, especially when starting a new exercise programme.
Meet the team
Michelle Griffith Robinson
Michelle is an experienced personal trainer, an advocate for health and wellbeing – and a GB Olympian! She will lead the exercise videos to make sure everyone is benefitting from movement that is safe, effective and fun.
Helen Thorn
Host of our Weight Loss 360° podcast, Helen is a comedian, author and podcaster extraordinaire. She’s also undergone her own weight loss journey based on making small adjustments for gradual and lasting change.
Michelle and Helen will be joined by a range of wonderful guests, each on their own wellbeing, health improvement and weight loss journey.
Millie
Nadya
Jo
Scott
Lois
Weight Loss 360° podcast
Listen to our Weight Loss 360° podcast for expert tips, insight and advice on achieving healthy, long-term weight loss
Related content
Learn about prescription treatments that may be available to help support your weight loss journey, if suitable for you.
Browse the Boots Health Hub for tips and advice on managing a healthy weight to help prevent disease and illness.