Indoor Workouts

Too Cold or Rainy to Go Out? Workout Indoors!

Don’t let the low temps of winter cool your exercise jets! If you’re in a good routine of working out, or need to start one, check out these top tips to help keep you fit during the cold months.

Keep It Short and Simple

There’s no rule that says a workout has to involve complex equipment or last an hour! Just about 20 minutes a day of moderate aerobic activity will do the trick. So when the weather is chilly, break a sweat at home! Here are some ideas for short and simple workouts you can do at home with no equipment:

  • Got stairs? Walk up and down them.
  • Do some curls and presses – use full water bottles or water jugs if you don’t have dumbbells.
  • Dance around the living room to your favorite tunes.
  • Try air squats or assisted squats (with your back against the wall for support).
  • Walk in place while you watch T.V.
  • Do abdominal crunches, or inverted crunches with your legs on the couch.
  • Try any body weight exercises like: jumping jacks, burpees, push-ups, planks, calf-raises, lunges, or leg lifts.
  • Create a custom stretch routine that features your favorite/most needed stretches.
elderly woman working out indoors with weights

Take a Class

If you’re a member of a gym, they often offer free classes. By signing up for an exercise class, you can build in a way to hold yourself accountable. There is a scheduled time and place to show up for an already-planned workout. Make a buddy in the class and swap phone numbers so they can call or text you if you’re not there, and vice versa, or try some classes out independently. Here are a few ideas for classes to try:

  • Yoga
  • Barre-style
  • Cardio circuit
  • Kickboxing
  • Pilates
  • Cycling
  • Dance
  • Martial arts
  • Strength and toning

Migrate Toward Machines

Whether you’re hitting the gym, or have a cardio machine at home, this equipment can be a wonderful alternative to your outdoor runs when you don’t feel like freezing. Ellipticals, stationary bikes, or treadmills are great ways to log miles in a temperature-controlled environment. They’re useful for not only entire cardio workouts, but also offer a great way to warm up for any strength, conditioning, or stretching workouts as well.

Improve Your Indoor Workouts

Wear layers When you head from the cold outdoors into a gym or your home to begin working out, wearing layers helps you warm up slowly. As your body heats up, you’re able to shed layers to regulate your temperature.

Bring a change of clothes When you know you’ll be back and forth to the gym, avoid walking outside into the elements wearing wet, sweaty clothing. Pack a change of clothes and hit the shower before you step out into the cold air. That way you’ll be warm and dry walking outside.

Hydrate It’s much easier to think about when it’s hot outside, but hydrating properly is just as important in the cold months as it is in the heat. Set reminders on your phone and keep a water bottle with you during workouts.

Inspect Your Area When you’re working out inside, check the floor and your surrounding area to make sure they are safe and clear.

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