Quick exercises you can do at home to keep motivated

Robert Price | Last update: 11th November 2025

5-minute mini moves when you’ve got zero energy

These are perfect for sluggish mornings or on work or kids breaks.

These short bursts wake up your body and gently get your heart rate up.

Try:

• 30 seconds marching on the spot
  
• 30 seconds gentle squats
• 30 seconds arm circles
  
• 30 seconds standing side bends
• 1 minute wall push-ups
• 2 minutes stretching or deep breathing

Why it works: even 5 minutes of movement increases circulation, lifts your mood and helps digestion which is something most of us weight loss drug users benefit from.

10-Minute “Reset” for stressful days

Feeling tense, tired or generally a bit flat? This routine loosens your body and calms your mind.

Try:

• 2 mins neck rolls + shoulder shrugs
  
• 2 mins gentle yoga poses such as cat-cow, child’s pose, downward dog
  
• 3 mins alternating lunges or slow squats
  
• 3 mins seated or lying stretches

Why it works: gentle movement lowers cortisol (your stress hormone) and helps with nausea or bloating that can come with the slower digestion GLP-1 treatments promote.

15-Minute simple strength exercises to build tone & confidence

You don’t need to buy weights. Body weight exercises are a great way to get a strength workout.

Try:

3 rounds of:

• 10 squats
  
• 10 push-ups on knees or against a wall
  
• 10 glute bridges lying on your back
  
• 20-second plank or modified plank
• 20 jumping jacks or step jacks
  

Why it works: Strength training helps maintain muscle mass during weight loss which is essential for keeping metabolism strong and energy levels up.

Want to learn more? The NHS offers free video exercise routines which we highly recommend.

20-minute dance session

Pop on your fave playlist and move however you like; no rules, no judgment, just dance like no one is watching you! Because they’re not!

Whether it’s ‘80s, ‘ 90s or noughties disco, kitchen karaoke or TikTok routines, the point is to move with joy and fun. It’s especially great fun on these dark, damp and miserable winter nights.

Why it works: Dancing improves coordination, boosts serotonin and makes exercise feel fun.

Tips to stay motivated

• Keep it visible: leave your mat or trainers where you’ll see them.  
• Pair it with pleasure: music, podcasts or a candle-lit stretch can make it feel like me time. And it is time for you to enjoy the achievements of your journey. 
• Track your streak: even ticking off 5-minute moves builds momentum. 
• Reward consistency: instead of food rewards think new clothes, a long bath and time out.

The Takeaway

For all of us getting moving is key. It doesn’t have to be long, intense or perfect. 

Like the changes we’re all having with how we manage our diets, the key is consistency over intensity. A few minutes every day keeps your motivation and your metabolism ticking along nicely.

So next time you think, “I can’t face a workout,” move for five minutes instead. You’ll feel better guaranteed.

A final word from one of our SlimrChat members: “Being a mum, a wife, and working from home, I haven’t been to a gym for decades as I just don’t have the time. But since finding SlimrChat I have been using the information they provide which is super simple to understand and incorporated into my daily life and it really is making a world of difference. I used to think that only a gym class would make me look or feel better but I was wrong. Small amounts of activity I can fit into my home life that I have been doing consistently since on MJ have not only made me look better but, more importantly, I feel better. So if like me you don’t have time, then add a few of the SlimrChat exercise snacks into your day and your body and your mind will thank you. I guarantee it 😀”

Remember: if you have underlying health issues always consult your doctor or healthcare provider before starting.