Winter is well and truly upon us, and with it comes a wave of illness that can wreak havoc on busy schedules and leave you feeling drained. With recent research having revealed that just 15 minutes of moderate intensity exercise each day can give your immune system the boost it needs, personal trainers from PureGym have shared a quick and effective workout designed to help Brits boost their immune system and fight off illness this winter.

The workout itself is based on scientific studies that have shown moderate-intensity exercise can enhance immune function by increasing natural killer (NK) cell activity, improving lymphocyte circulation, and reducing inflammation. While near-daily workouts of up to 60 minutes were previously shown to boost immunity, in 2024 a study presented to the American Physiological Society revealed that just 15 minutes of regular, moderate exercise is enough to significantly increase the levels of these immune cells in the bloodstream.

Previous research from PureGym has also revealed that one in six people stop going to the gym because of a lack of time, so Claire Phippen, from PureGym Norwich, and Alvin Walters from PureGym London are hoping this simple no equipment workout will help anybody (including the time-strapped!) to support their immune system over the winter.

The 15-Minute Flu-Busting Workout

For moderate intensity, try to push yourself to a point where short conversations are challenging, but still possible.

Warm-Up (4 minutes):

2 minutes light cardio (brisk walking, jogging on the spot, or star jumps)
2 minutes dynamic stretches (arm circles, leg swings, torso rotations, gentle neck rolls)
Full-Body Circuit (8 minutes):

Perform each exercise for 40 seconds, followed by 20 seconds rest. Repeat 2-3 times:

Squats (option: jump squats or high knees)
Push-Ups (modify with kneeling push-ups, burpees, or mountain climbers)
Plank (modify with kneel, shoulder taps or leg raises)
Lunges (forward, reverse, or lateral, or modify with torso twist or jumping lunges)
Cool Down (3 minutes):

Cat-Cow Stretch (1 minute): Alternate arching and rounding your back to release tension
Child’s Pose (1 minute): Relax and stretch your back and shoulders
Deep Breathing (1 minute): Inhale deeply through your nose for four seconds, hold for four, and exhale through your mouth for four
Claire recommends aiming for three to five sessions per week, with rest days in between, for maximum immune-boosting benefits.

If you’re already feeling flu-like symptoms, she also suggests modifying your routine and taking the following into account:

Reduce intensity: Opt for low-impact activities like walking, swimming, or cycling.
Shorten duration: Gradually increase workout time as you recover.
Listen to your body: Rest when you need to and avoid pushing yourself too hard.
Alternative exercise: Yoga or tai chi can reduce stress and promote relaxation.
“Recovery is just as important as exercise,” Claire adds. “Winter can be a stressful time, with less daylight making the days feel shorter than ever, and lots of festivities leaving us feeling fatigued and busier than ever. Make sure you are prioritising rest and recovery through adequate sleep and proper nutrition, and if you feel overly tired or experience any unusual symptoms, reduce the intensity or the frequency of your workouts, or take a rest day.”