When winter comes around and the temperature starts to seriously drop, it’s normal to lose at least a little (… or maybe a lot) of your motivation to work out. Cold, winter workouts just don’t hit the same as warm spring runs or outdoor yoga classes, especially because, let’s be honest, most of us are struggling to just get out of our warm beds come December, let alone hit the gym. But we’re here to tell you that winter workouts do exist, they can be fun (we promise), and you don’t even have to go outside to get your sweat on.
Whether you’re doing HIIT workouts in your garage or hitting the slopes to ski or snowboard, it’s all about finding ways to make working out in the winter both comfortable and fun. “The best workouts for winter are a mixture of cozy indoor activities and active outdoor pursuits,” says Rachel MacPherson, ACE-certified personal trainer at Garage Gym Reviews. It’s just a matter of finding indoor workouts that fit your space, or preparing properly for the cold temperatures if you’re working out outside.
So what are the best winter workouts, and what can you do to make sure you’re getting the most out of your exercise time? We talked to three personal trainers to find out.
Strength training
“Winter is a great time to focus on building strength,” NASM-certified personal trainer Andrew White tells SheKnows. Use this time to try weightlifting, either at a gym or with a couple pairs of dumbbells at home. You can also opt for bodyweight strength exercises like squats, lunges, or push-ups. You don’t have to face the cold, and strength training comes with tons of benefits, including strengthening your bones, weight management, and increasing your metabolism, per Mayo Clinic.
HIIT
If you really want to get warm in winter, high-intensity interval training (aka HIIT) is the way to go. “It raises your metabolism and keeps you warm by combining strength and cardio training,” certified health and wellness coach Cynthia Hamilton of Yogi Times tells SheKnows. “Rapid bursts of activity that are interspersed with brief rest intervals optimize fat burning and enhance cardiovascular health.” Plus, you don’t need any equipment or even very much room to get in a good HIIT workout, making it ideal for cold winter days when you don’t want to leave the house.
Indoor cardio
There are plenty of forms of cardio you can do indoors if you get a little creative, have some equipment, or can access a gym. White recommends hopping on a treadmill, stationary bike, or elliptical, and you can also try jumping rope, climbing on the StairMaster, or using a rowing machine. If you don’t have any equipment, try a cardio-based bodyweight workout or even a walking-in-place workout — YouTube has a ton of free options.
Yoga or Pilates
Yoga and Pilates “are great for indoors and help in maintaining flexibility, which can sometimes be compromised in colder weather,” White says. These kind of calming, breath-focused workouts can also help with stress reduction and improving your mental health, which is essential when the winter days get shorter and darker.
Swimming
Swimming isn’t necessarily a workout most of us associate with winter, but if you have access to an indoor pool, it can be a great option for relaxing, low-impact cardio. “Swimming is a fantastic full-body workout that’s easy on the joints and highly effective for overall fitness,” White says.
Outdoor workouts (dress warm!)
There are plenty of fun winter workouts to be found for those brave enough to venture out in the cold. Ice skating, downhill or cross-country skiing, snowboarding, running, or just simply walking outside will help you get your heart rate up and work up a sweat. Walking is an especially accessible choice that MacPherson describes as “an all-season activity that improves blood sugar, blood pressure, mood, stress, and physical fitness.” Just make sure you have the appropriate gear, shoes (adding grips if there’s ice), and clothes to stay warm. Speaking of which…
Winter workout tip #1: Dress appropriately and wear layers
Make sure you’re wearing suitable clothes for your activity, especially if you’ll be exercising outdoors. “Wear layers that you can remove as you warm up,” White advises. “Look for moisture-wicking fabrics for the inner layer and wind-resistant materials for the outer layer.” Use reflective gear so people and vehicles can spot you if visibility worsens, and don’t forget to cover up vulnerable areas like your head, neck, and hands.
Winter workout tip #2: Warm up properly
“In colder weather, muscles can be more prone to injury,” says White. This is because it takes longer for your muscles to acclimate in the cold, per Mayo Clinic, so it’s essential to warm up your body well before starting your workout. You should also do any aerobic warm-up before static stretching, to help with flexibility. Then, once you start your workout, take your time ramping up the intensity. Going too hard, too fast on cold muscles can lead to injury.
Winter workout tip #3: Drink lots of water
You may not feel as thirsty during winter workouts as you do in the summer, but your body needs just as much hydration — if not more, because cold air is drier than warm air, per Mayo Clinic. On top of that, it’s harder to tell if you’re dehydrated as the cold can mask some of your symptoms. Drink water before, during, and after your workout to mitigate the effects.
Before you go, grab these essential items for your home gym:
A version of this article was originally published in 2013.
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