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Treatwell guide: how to exercise indoors

As the weather gets colder, the evenings get darker and TV gets better, it’s going to get harder and harder to fit fitness into our busy schedules. Just this week we were meant to go for an evening run but had to postpone it due to dangerous conditions (and the Bake Off was on). While we’re all for taking it easy sometimes (ok, lots of the time), we don’t want to become completely horizontal this winter. Before we commit to an expensive gym we thought we’d ask personal trainer and resident fitness expert at Rob Jones for a simpler way to exercise out of the cold. Here’s his indoor regime…

Jumping Jacks

Benefits of jumping jacks: This is a simple cardio exercise that will work both your upper and lower body. It doesn’t need much space and it will really raise your pulse.

Jumping Jacks are a great warm-up exercise to get your heart pumping. Start with a three-minute session, resting for 30 seconds at each minute interval. Begin by standing with your hands by your sides.

  • Jump off the ground a couple of inches and bring both your arms out and up (to around shoulder level) and stick legs out (wider than shoulder-width) before landing on your toes
  • Spring quickly back in the air a couple of inches and bring the arms and legs back into your starting position before landing on your toes again
  • Repeat for three minutes, moving at a relatively quick pace

Wall Sit

Benefits of the wall sit: This is a great isometric exercise (one where you hold a position and your muscles stay tensed), which will really grow strength in your quads, glutes and calves.

To start with, hold the Wall Sit position for anything between 20-60 seconds (depending on how long you can hold it), rest for 30 seconds and repeat the exercise three more times. Gradually build up to longer times and increase repetitions as you build up your strength.

  • Start with your back against a wall with your feet shoulder width apart and about two feet from the wall
  • Slide down the wall until your thighs are parallel with the ground, forming a 90 degree angle from the knee
  • If you need to, adjust your feet so that your knees are directly above your ankles
  • Keep your back flat against the wall and hold for the desired length of time

Abdominal Crunches

Benefits of abdominal crunches: Crunches are a really good exercise for targeting the adominis rectus muscles – the ones that make the six-pack!

To build up your abdominal muscles, try doing ten crunches, resting for a minute then doing ten more. As you increase your strength, move up to two sets of 15 crunches, then two sets of 20 crunches when you’re comfortable.

  • Lie on your back with your knees bent and feet flat on the floor
  • Contract your abs, flatten your lower back against the floor and slowly lift your shoulders one or two inches off the floor – exhale as you lift, keep your neck straight and chin up (try and keep a fist-sized space between chin and chest)
  • Slowly lower yourself to the floor, keeping your abs tensed


Benefits of lunges: A fantastic exercise that will build strength in the quads, hamstrings and calves, improve balance and help your cardiovascular condition – a must for any workout.

One set of lunges is typically ten lunges on each leg then resting for 30 seconds. Include three sets in a workout, working your way up to 15 lunges then 20 lunges in a set.

  • Stand with your feet together and place your hands either on your hips, out wide or behind your head (the latter is called a ‘prisoner lunge’)
  • Take one foot back a step and bend and lower the rear knee towards the floor, at the same time bending the front knee
  • When the rear knee is almost to the floor (hovering an inch) both the back and front knees should be almost at 90 degrees
  • Come back to stand by driving through the front foot and stepping the rear foot forward
  • Repeat with the other leg and continue for the desired length of time/ repetitions


Benefits of a plank: Another isometric holding exercise to help develop strength in the abs, shoulders, mid back, bum and (most importantly) your core muscles.

A healthy goal for a plank hold is two minutes. Hold your plank for as long as you can, and build up in 15 second intervals each time you do this exercise. To increase your plank workout, stay in the straight position whilst lifting each leg off the floor in turn – hold each leg steady for a minute.

  • Starting in a push-up position, drop down to rest on your forearms with elbows directly below shoulders and fists meeting in front
  • Hold a straight posture (think of a straight line from shoulders, hips and ankles), taking care to keep the core activated by drawing the navel to the spine
  • Ensure the neck and head are in line – you should be looking straight to the floor
  • Hold for the desired time