A Safe 6-Minute Routine for Type 1 & Type 2
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Trainer-Designed Routine for All Levels
Staying active is one of the most effective ways to support your health when living with Type 1 or Type 2 Diabetes. This trainer-designed routine by Reece Stimpson is a simple, time-efficient workout you can perform at home, focusing on full-body movement and steady intensity.
Before getting started, we recommend choosing a time of day that aligns best with your energy and sugar levels. Listen to your body, stay hydrated, and adjust the pace as needed.
How This Diabetes Workout Works
This workout is split into three blocks, each containing three exercises:
Perform each exercise for 30 seconds
Rest for 30 seconds after each block
One full round takes 6 minutes
For best results, aim to complete this routine 3–5 times per week.
Beginners: 1–2 rounds
Intermediate: 3 rounds
The Workout
1. High Knee March
A great warm-up movement that elevates the heart rate safely.
Lift one knee to hip height, place your foot back down, then repeat with the other leg. Continue marching and lifting your knees rhythmically for 30 seconds.
2. Toe Touches
Stand with feet slightly wider than shoulder-width, arms extended out to your sides.
Lean forward while maintaining this arm position, then rotate your torso and reach your opposite hand toward your foot.
Return to the centre and repeat on the other side for 30 seconds.
3. Squats
Stand with feet shoulder-width apart and chest lifted.
Push your hips back, bend your knees, and lower yourself as far as comfortable while keeping your feet flat.
Push through your legs to return to standing.
Repeat for 30 seconds.
4. Lunge to Knee Drive
Step forward into a deep lunge.
Lower your back knee toward the ground, then drive that same knee upward in front of you as you push off the floor.
Perform for 30 seconds on one side, then switch legs.
5. Mountain Climbers
Begin in a plank position with hands under your chest and back flat.
Tighten your core.
Drive one knee toward your chest, return the foot, and switch legs in a steady rhythm.
Continue for 30 seconds.
6. Laying Leg Raises
Lie flat with legs extended and hands by your sides (or under your hips for support).
Tighten your core and lift your legs to a 90-degree angle while keeping them straight.
Slowly lower and repeat for 30 seconds.
7. Knees-Up Crunch
Lie on your back with your knees lifted to a 90-degree angle.
Place hands across your chest or lightly at your temples.
Engage your core and roll your upper body toward your knees, then lower slowly.
Repeat for 30 seconds.
8. Bicycle Crunch
Lie on your back with legs extended.
Bring one knee toward your torso while lifting and rotating your upper body so the opposite elbow moves toward the knee.
Lower and switch sides continuously for 30 seconds.
Safety Reminder
Not all exercise programs are suitable for everyone. If you’re unsure whether this workout is right for you, please consult your physician before starting. Always work at a pace that feels comfortable and safe. You participate in this workout at your own discretion and assume all risk associated with physical activity.
Looking for More Support?
If you feel you would benefit from a bit more guidance or a personalised approach to your fitness, our Personal Training team at Sportspark is here to help. Working with a trainer can keep your workouts varied, improve confidence and help you build a routine that suits your lifestyle.
Our Personal Trainers are experienced Fitness Professionals with their own areas of expertise, so you can find someone who matches your goals and the way you like to train. You can explore all trainer profiles on our Personal Trainer Profiles page or speak to a Fitness Advisor on your next visit if you are unsure where to start.
We also offer Fitness Assessments for anyone who wants to understand their current fitness levels, track progress or set clear goals.
If you are interested in Personal Training, prices start from £30 and our Fitness Team is always happy to help. You can speak to a Fitness Advisor during your next visit or contact the team on (01603) 593865.