Exercise and fitness
Keeping physically active can prevent a range of health conditions and boost your mental wellbeing. Whether you're a beginner or an enthusiast, we've got a range of information to help you.
How can we help you?
Getting started with exercise
Benefits of exercise
Regular exercise doesn’t just help you manage your weight and reduce your risk of developing diseases. It can massively help your mental health too.
How to start exercising
We should all be getting active – and it may be easier than you think. Read these tips and advice for getting started.
Exercise for older people
Movement later in life helps you stay healthy, mobile and independent. Find out how to plan your exercise around your needs.
Marathon training podcast
Listen to experienced and first-time marathon runners share their marathon training tips.
Exercise
HIIT at home
Exercise | Workout | Bodyweight
Watch in
12
mins
Are you looking for an easy way to fit exercise into your week? Then our HIIT (high-intensity interval training) workout could be for you! It will only take you ten minutes, you don’t need any exercise equipment and you can follow along anywhere.
Hi, I'm Harrison and welcome to the Bupa HIIT workout we've got for you
today. What we're gonna be performing is five bodyweight exercises and they're going to
be utilising all of the major muscle groups. When we're performing the
exercises, we're going to be working for 30 seconds, we're going to be resting for 30
seconds and we're going to perform the exercises two times over. So it's going to
be a 10-minute workout. Now before we get started, it's imperative that we perform
a warm-up. I'm already warmed up, but I'm just going
to demonstrate a few small exercises that you can perform, just to make sure you're
ready for the exercise. You only have to do these for two to three minutes. So it could
just be something simple as running on the spot. Could just be some star jumps.
Could also do some very quick squats, which we'll actually be doing later on today, or
even just some simple lunges. So the first exercise we'll start off with is
the body squat. So with this one you can have your feet either hip-width apart or
slightly wider. You can even have your arms out in front of you or across your chest.
And what we want to do - I'll just do it from the side - but you want to make sure your
heels are flat on the ground throughout the movement. So rather than just go straight down into
that we want to pretend we're about to take a seat - so our hips are
immediately going to come out behind us. From there you want to ease yourself
down, as low as you're comfortable with, but ideally want to make sure that your
thighs are parallel to the floor. Keep your head up and just drive up through
the heels, squeeze the glutes together at the top as
well. Ease yourself down and then push up through the heels. So we're going to
start off with the squats. So it's going to be in three, two, one...
So arms out in front, ease yourself down, driving up through those heels okay, and
do this for 30 seconds.
From the side angle - again, hips out behind you. Try to get your thighs parallel to
the floor if you can. If you can't go as low as that that's
perfectly fine. Just remember to squeeze those glutes at the top. So not long
left - three, two, one... and rest. Okay so we've got thirty seconds rest now. Next one's going
to be the burpees. Just a reminder on the technique - arms down, legs back, legs
forward, and jump. If you want to make it more difficult immediately - hands down,
legs back, down into a push-up, and up. So ten seconds left.
Three, two, one... and go!
And again, for the more difficult one - down, up, and jump. Down, up and jump.
From the side angle...
Okay not long left... one second, and rest. Right so the next one
again is the mountain climbers. You're going to be on the floor for this one again.
It's always a good opportunity in these rest periods to take on a bit of water as
well. Okay so ten seconds left...
Right three, two, one... and start driving those knees. Keeping the
back nice and straight. We'll be working the abdominal region here.
Certainly gonna be working your upper body, having to hold your body weight up as
well. Again from the side angle - driving those knees. Okay that's it, keep
going. So this last few now... thirty seconds rest. The next exercise
is going to be running on the spot - so again, just to reiterate, nice upright
posture. Driving the knees up and using our arms to do that as well.
So you've got fifteen seconds left.
Doing really well guys! Ten seconds...
Alright not too long... four, three, two, one and go!
Really try and drive those knees up there. That's it! Really drive those
knees up. Pumping those arms! From the side angle - keep going, try and
keep those knees driving upwards! Okay keep going... ten seconds left...
keep going... last little bit... three, two, one and rest. So just a reminder for
the last exercise, the push ups. So you start on the floor, from the side angle,
again hands either side of your shoulders, off the toes, push yourself up, engage the
glutes and the muscles in your tummy area - and as I said, if it's too difficult, go off
the knees instead. Okay so that's our 10-second warning.
So just from this angle - okay three, two, one, and up!
Again, from the side angle. About 20 seconds left. Down, keep those glutes
squeezed together - the muscles in your bottom - try and get down
so your chest is almost on the ground. If it does get more difficult, go off the
knees. Right so three, two, one, and rest. Right well done guys! That's one circuit
done. So we've got another 25 seconds to go and then we repeat it again. As I said,
imperative you get the water on board. I don't know if like myself you fancy doing it in the
garden. Right, 10 seconds left...
Alright so back into the squats. Three, two, one and down.
Okay squeeze the glutes up, come up through the heels. If you do fancy
making it a spot more difficult, you can add a jump. So as you drive through the heels,
jump up, and down. Ten seconds left! Eight, seven, six, five... and rest. Next
one is burpees. 20 seconds. Keep with me guys. If you do feel like you need a little bit
longer, you can take a little bit longer than the 30 seconds rest. Certainly if you are doing it in the
heat, it is going to increase your core temperature a little bit quicker. Okay, so
three, two, one... hands down, legs back, down and jump.
That's the last round, we're really going to push it now, really try and get that heart rate
up. Again, from the side angle. 10 second warning... last one...
And another one, sneak it in! And rest. Three
exercises left guys, come on!
So back down into the mountain climbers.
Ten seconds left. So get back down into position now, holding that high
plank, and you really drive the knees for this one. And go! That's it, really drive
those knees up!
From the side angle.
That's it, keep going, 10 second warning... keep pushing, you're almost there!
Again 30 seconds rest. Last two exercises guys, come on! 15 seconds so
halfway through the rest period. Again high knees - give it our all on this one! And
three, two, one and go!
Keep driving those knees up! Upright posture.
Keep pushing, keep going! That was our ten second warning.
And stop. Right so last 30 second rest period. Down into the
push up position again. As I was saying, if you want to make it easier, go from the
knees. I might have to join you on that one! 10 seconds left.
Okay so get down into position now, we'll count you down - so three, two, one and go!
That's it! Try and maintain good technique if you can, certainly if you're doing it this way.
Again, side angle - keep the glutes engaged, good for
the bottom, and the core. That's our 10 second warning. On to my knees for this last bit.
Last few seconds. Well done guys, that's it, that's it completed! As we've been exercising at
such high intensity, we're gonna see that those waste products are going to start to build
up in our muscles. It's going to be imperative that we try and get the blood
flowing through the muscles again, to help to flush those out. And that can
just be done through some gentle running on the spot, okay. We'll try and couple
that with some static stretching as well. You can do that in your own
time, just going to stretch out the muscles that we've used. So bearing in mind
it's a full body workout, I recommend you try and hold each stretch for 30 seconds.
And do that for at least a few minutes. But whilst you're doing this, I'm
going to leave it there. Thank you very much for joining me again, hope you found it beneficial and I
hope you enjoy the rest of your day. Thank you!
Exercise
Benefits of exercise
Exercise | Tips | Health advice
Watch in
12
mins
Regular exercise is an important part of a healthy lifestyle. Not only does regular exercise help you manage your weight and reduce your risk of developing diseases, it can also help prevent and treat mental health problems, as well as boost your mood and wellbeing.
Regular exercise has benefits for everyone.This information is based on
the UK recommendations for adults. You'd be surprised just how many benefits
there are and the good news is it can be as easy as getting off the bus a little
earlier. Throughout the week aim to do a 150 minutes of moderate activity.
This could be a brisk walk or cycling. Or you can do 75 minutes of vigorous activity
such as running, or you can do even shorted bouts of very vigorous activity
such as sprinting or climbing stairs. Or, you can do a mixture of intensities
aim to be physically active everyday. And the more you do the better.
So what are the benefits of regular exercise? Regular exercise is great for the heart
reducing your risk of stroke and cutting your chance of cardiovascular disease by a third
why not take a lunch time walk, leave your car at home
or up your walking pace when you're out and about.
Regular exercise keeps your muscles, bones and joints strong and functioning well.
It also helps preventing falls and fractures.
Try doing exercises that strengthen your muscles, bones and joints at least twice a week.
But remember, any is better than none.
Exercise burns calories and helps to maintain a healthy weight which in turn reduces your risk of many health problems.
But, be sure to maintain a healthy balanced diet along side exercise.
A healthy weight in turn reduces your risk of certain cancers.
In fact you can cut your risk of breast and bowel cancer by around a quarter, if you exercise regularly.
If you have children, encourage healthy habits and routines from a healthy age and they'll be more likely to continue
being active through life.
A healthy weight also reduces your chances of diabetes
It's estimated that around 3.5 million people in the UK have it.
Regular exercise is hugely important to help you reduce your risk of Type 2 diabetes
and if you have Type 2 diabetes, exercising regularly can help you manage it by lowering blood glucose levels.
Exercising regularly is also good for your mind,
it's thought that it can reduce your risk of developing depression and dementia.
Exercising can help relieve stress and anxiety and improve your mood.
[Music]. Use the great outdoors, it's a hit for your physical and mental health. There's no catch start reaping the benefits of exercise today.
Do you need physiotherapy?
With or without insurance, we can help you
If you’re a Bupa health insurance customer
You can speak to a physiotherapist using our Bupa Blua Health app.†
You can also discuss your symptoms with a nurse on the 24/7 Anytime HealthLine by calling 0345 601 3216.^
If you don’t have health insurance with us
No problem. We can still help you on a pay-as-you-go basis. Just pay for the treatment you need, when you need it.
Looking after your body during exercise
Food for exercise
What you eat before, during and after you exercise can affect how well you perform.
Keeping hydrated for exercise
Whether you’re an elite athlete or a weekend warrior, it’s important to keep hydrated when you exercise.
Healthy weightlifting
How to add regular weightlifting into your exercise routine, in a healthy and safe way.
Running training plans
Maybe you’ve just signed up for your first ever race or set your sights on beating your personal best marathon time. Whatever your aim, we have a training programme to suit your ability and goal.
Train to run 5k
Train to run 10k
Train to run 10 miles
Train for a half marathon
Training for a marathon
Can Bupa help you take control of your health?
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This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition.
Any information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers.
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