Best Indoor Workouts While on Your GLP-1 Journey

While GLP-1s can do an incredible job of jump-starting your weight loss journey, they are only one part of the key to overall health. Lasting wellness comes from building habits that support your body, including movement that feels good and works for you. The best workout plan for people taking GLP-1 medications combines low-impact movement with some strength training to preserve muscle mass and support cardiovascular health. We’ve got a plan to get you going. 

Why Strength Training is Important on a GLP-1 

GLP-1 medications lead to weight loss and lean muscle loss, so aim to engage in strength or resistance training at least twice a week to build muscle mass, which boosts metabolism, supports bone density, and enhances overall functional fitness. 

The key to staying on track with your strength-training goals: vary your workouts to stay motivated and engaged. Here are three go-to workouts that can be done inside for the winter months: 

1. Focus on the basics. 

You don’t have to join a gym or purchase an expensive weight system. With some determination and your own body weight, you can build strength and stability from some of the most classic moves around. Pick three exercises and create your own workout, increasing reps as you get stronger. Blast your favorite music for inspiration, and you have a fitness plan wherever you are. Start with these simple moves: 

• Plank, push-ups, sumo squat, single leg squats, sit-ups. 

2. Grab a Kettlebell! 

A kettlebell workout is a low-impact, high-intensity workout that involves just one weight. Perfect to simplify an at-home workout. For beginners, a good starting weight is 9-18 lbs for women and 26-35 lbs for men. The most crucial aspect is to focus on form. And you don’t have to try a lot of fancy moves; focus on beginner moves like:  

• Kettlebell swing (a hip-hinge movement, not a squat), goblet squat (holding the weight at your chest), and deadlift high pull (a squat followed by an arm pull). 

3. Purchase a simple resistance band. 

These bands are cheap, highly portable, and provide a great workout! They create constant tension, and they intensify familiar moves like squats, increasing muscle activation with less strain. They are low-impact, put less strain on the joints than traditional weights, and can target a wide range of muscles for all levels of fitness. 

Start here:

• Target your hips and glutes with a lateral band walk. Loop the band around the outside of the thighs and walk side to side a few steps in each direction while in a half-squat. 

How Replenza Supports GLP-1 Users 

Ensuring you get the nutrients your body needs to stay strong while taking a GLP-1 is crucial to reaching your health goals. Look for a supplement to bridge the gap. Replenza™ is an innovative supplement system for people taking GLP-1. Formulated with 22 essential vitamins and minerals for maximum absorption, Replenza™ replenishes your body with the nutrients you need while also supporting gut health, cellular energy, and stress resilience. 

Now that you’ve got your strength training plan down, add some low-impact exercise during the week to support heart and bone health. 

Low-Impact Cardio Options You Can Do Anywhere 

If winter weather keeps you from your daily outdoor walk and you don’t have access to a treadmill or stairclimber, there are still many great ways to stay active. Remember: listen to your body and stop if you feel dizzy or unwell. 

1. Use free online classes. 

Try a low-impact cardio workout that uses only your own body weight and is easy on the joints, with no jumping. This YouTube workout is perfect if you live in a small space, have downstairs neighbors, and it takes just 25 minutes: Low Impact CARDIO. 

2. Walking in place for the win. 

It may sound boring or silly, but think again. You can make this enjoyable by turning on your favorite Christmas movie or guilty treat Bravo show - commit to walking for the whole 30-minute show. 

Start walking and mix it up with these three moves: 

• Turn your walk into a march by lifting your knees to hip height and swinging your arms to increase intensity.
• Step to the side with one foot, then bring the other foot to meet it.
• Incorporate knee lifts for more intensity. 

Still not enough? Add an upper-body workout with arm circles or air punches, or use light weights in your arms or ankles. 

3. Stair Climbing or Mini Elliptical 

According to Tulane University, climbing more than five flights of stairs a day can lower the risk of heart disease by 20%. It’s an easy way to elevate an everyday walk for maximum impact.

If it’s too cold to head outside, bring the steps inside. Take some time during your lunch break to walk the stairs in your office building. Or consider an at-home elliptical machine. Even a small one will do the trick. Runner’s World compiled a list of the best stair steppers at different price points. It includes a mini stepper under $50, along with arm resistance bands to target the upper body. 

Winter doesn’t have to slow your progress. With a few simple indoor options, you can stay active, strong, and consistent all season long. Ramp it up with some simple exercises you can do at home. And don’t forget to keep on track with nutrition, too, with Replenza. A healthy lifestyle, made simple.