The 15-minute flu-busting workout backed by science as UK sees alarming surge in cases

revealed just 15 minutes of regular, moderate exercise is enough to significantly increase the levels of immune cells in the bloodstream.

Moderate-intensity exercise has been shown to 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, the 2024 study revealed just 15 minutes of regular, moderate exercise is enough to significantly increase the levels of these immune cells in the bloodstream.

So to help fight off illness this winter, personal trainers Claire Phippen, from , and Alvin Walters, from , have shared a quick and effective workout that requires no equipment and is perfect for those who are time-strapped.

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.

What to do if you're feeling flu-like symptoms

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.”

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