As the winter months approach, the chilly and often gloomy weather can make it challenging to maintain an active lifestyle. However, staying physically active is crucial for both physical and mental well-being, even when it is too cold to venture outside. Indoor workouts offer a convenient and effective way to keep you fit, healthy, and energised throughout the winter season.
Why Indoor Workouts Are Essential in Winter
Indoor workouts are indispensable during the winter months for several compelling reasons:
Maintain Physical Health:
Regular exercise, even indoors, can help you maintain strength, improve cardiovascular health, and reduce the risk of chronic conditions such as heart disease, Type 2 diabetes, and certain types of cancer [1], [2].
Mental Well-Being:
Indoor workouts can help prevent or reduce depression, especially seasonal affective disorder, which is more common in winter. Exercise also supports better sleep and reduced anxiety [1].
Safety and Convenience:
Exercising indoors is significantly safer than venturing out in icy or dark conditions, reducing the risk of accidents and injuries like falls [1]. It also saves time and effort compared to travelling to an outdoor location.
Flexibility:
You can fit indoor workouts into your schedule easily, even with limited time, using short, effective workouts that can be done anywhere, such as in front of your TV or a home gym. Health guidelines recommend at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week [3].
Top 10 Indoor Workouts to Boost Your Health This Winter
Learn more about the 10 most effective indoor workouts that will help you stay fit, boost your mood, and strengthen your immune system, all from the comfort of your own home.
1. Bodyweight Workouts
Bodyweight exercises are versatile workouts that can be done in any room of your house, making them perfect for indoor training. Incorporate exercises like push-ups, squats, lunges, and leg raises into your routine to help improve cardiovascular health, build strength, and enhance flexibility. The American College of Sports Medicine (ACSM) recommends performing muscle-strengthening activities for all major muscle groups at least two days per week [3], [4]. The beauty of bodyweight workouts lies in their adaptability; you can modify them to suit your fitness level, making them suitable for both beginners and seasoned athletes. Always focus on controlled movements and maintaining a neutral spine to prevent injury.
2. Yoga and Stretching
Yoga and stretching are excellent low-impact activities that can help you maintain flexibility, balance, and overall well-being during the winter months. All you need is a comfortable space and a yoga mat to get started. Regular practice of yoga and stretching can help reduce stress, improve your mood, and may positively influence neurotransmitter levels like dopamine and serotonin [5], [6], which are essential for maintaining mental health.
3. Dance Workouts
Whether you enjoy Zumba, hip-hop, or any other dance style, you can easily incorporate dance workouts into your indoor fitness routine. These high-energy workouts are great for improving cardiovascular health and burning a significant amount of calories—often between 300-500 calories per hour, depending on intensity [3]. You can follow along with online dance workout videos or create your own routines to keep things fresh and exciting. Remember to wear supportive footwear to protect your joints during high-impact dance movements.
4. Resistance Band Training
Resistance band training offers a versatile and cost-effective way to build strength and tone your muscles from the comfort of your home. These lightweight, portable bands come in various resistance levels, allowing you to target different muscle groups and adjust the intensity of your workout [2], [4]. Resistance bands are easy to store and can be used to create a full-body workout, making them an ideal choice for indoor exercise. Start with a lighter band to master the form before increasing the resistance.
5. Indoor Cycling or Stationary Bike
Indoor cycling or using a stationary bike is an excellent way to get your heart pumping and improve your overall fitness level. This low-impact cardiovascular workout is perfect for those who want to strengthen their leg muscles, burn calories, and improve heart health [7]. You can easily adjust the resistance on your bike to suit your fitness level and incorporate interval training to make your workouts more challenging and effective. Ensure your bike is properly adjusted for your height to prevent knee pain.
6. High-Intensity Interval Training (HIIT)
HIIT is a time-efficient workout method that alternates between short bursts of intense exercise and brief periods of rest. This type of training is highly effective for improving cardiovascular health, boosting metabolism, and enhancing overall fitness, often achieving the same benefits as longer steady-state cardio in less time [8]. HIIT workouts typically last between 15-20 minutes and can incorporate various exercises like burpees, jump squats, or mountain climbers. Due to the high intensity, HIIT is generally recommended for individuals who already have a baseline level of fitness and have consulted with a health professional.
7. Pilates
Pilates is a low-impact form of exercise that emphasises core strength, posture, and flexibility. This mind-body workout can be done at home with minimal equipment, such as a mat, and is suitable for people of all fitness levels [9]. Regular practice of Pilates can help build strong muscles (especially the deep stabilizing muscles), improve balance, and reduce the risk of injury [9], making it an excellent choice for indoor exercise.
8. Indoor Walking or Marching
Indoor walking or marching is a simple yet effective way to stay active during the winter months. You can easily walk in place, march around your living room, or use a treadmill if you have one. This low-impact activity helps improve circulation, boosts heart health, and can be modified to include step-ups or leg raises for added intensity. Aim to break up long periods of sitting by walking indoors for 5-10 minutes every hour.
9. Home Circuit Training
Home circuit training involves performing a series of exercises in quick succession with minimal rest between each activity. This type of workout can include a combination of bodyweight exercises, resistance band workouts, or any other indoor activities that you enjoy. Circuit training is an excellent way to improve cardiovascular health, build strength, and boost your metabolism, all while keeping your workouts engaging and varied. A typical circuit should consist of 6-10 exercises performed for 30-60 seconds each, with a 60-90 second rest between full rounds.
10. Mindfulness Activities With Light Movements
Incorporating mindfulness activities with light movements, such as Tai Chi or gentle Qigong, can be incredibly beneficial for both your physical and mental health. These practices help reduce stress, improve balance and flexibility, and enhance overall well-being. Research suggests Tai Chi can significantly improve balance and reduce fall risk, especially in older adults [10].
Conclusion
Incorporating indoor workouts into your routine during the winter months is an excellent way to consistently maintain your fitness and positively impact your overall health. These exercises offer a safe and convenient method to boost your mood and support cardiovascular health. By making indoor workouts a consistent part of your lifestyle, you can avoid seasonal inactivity and enjoy the numerous benefits of a healthy and active lifestyle throughout the year.
Frequently Asked Questions (FAQs)
Which workout is best in winter?
The “best” workout is the one you will do consistently. Indoor workouts like yoga, Pilates, or bodyweight circuits are popular winter choices as they require minimal equipment and space while offering full-body exercise, improved cardiovascular fitness, and muscle endurance.
How can one be physically active during winter?
Engage in outdoor activities safely like brisk walking (on clear paths), jogging, or shovelling snow. Indoor options include home workout circuits, dancing, and even active housework to maintain physical activity levels. Set a daily activity goal, such as 5,000 steps, to track your progress.
Can I exercise in cold weather?
Yes, exercising in cold weather is generally safe and can be beneficial. However, it is crucial to dress in layers (especially a moisture-wicking base layer), avoid icy conditions, and stay hydrated to prevent hypothermia, frostbite, and dehydration. Listen to your body and return indoors if you experience numbness or excessive shivering.
How can I motivate myself to exercise in winter?
Use dynamic warm-ups, set achievable goals, find enjoyable indoor activities like yoga or dancing, and incorporate social elements like exercising with friends or family (virtually or in person) to stay motivated during the winter months. Consider following a structured, scheduled program for accountability.
How should I train during the winter?
Always start with a dynamic warm-up (e.g., 5-10 minutes of light cardio and movement-based stretching), dress in moisture-wicking layers for outdoor activity, avoid icy conditions, and start slowly to build up endurance. Indoor training should include a mix of cardio (e.g., dancing, cycling) and resistance (e.g., bodyweight, bands) exercises for a comprehensive winter workout.
Disclaimer: This article is for informational purposes only and is not a substitute for personalized professional medical or physical therapy advice. Please consult a healthcare provider or a certified physical therapist/exercise physiologist before beginning any new wellness practice, especially if you have an existing medical condition, are on medication, or experience pain during exercise.
References
[1] Harvard Health Publishing. (2018, December). The wonders of winter workouts. Harvard Health. https://www.health.harvard.edu/staying-healthy/the-wonders-of-winter-workouts
[2] Hongu, N., Wells, M. J., Gallaway, P. J., & Bilgic, P. (2015). Resistance training: Health benefits and recommendations. Univ Arizona Coop Ext, 21(2), 718-728. https://extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az1659-2015.pdf
[3] American Heart Association. (2024). American Heart Association recommendations for physical activity in adults and kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
[4] American College of Sports Medicine. (2024). Resistance exercise for health. https://acsm.org/resistance-exercise-health-infographic/
[5] Javnbakht, M., Kenari, H. M., & Ghasemi, M. (2009). Effects of yoga on depression and the nerve system. Iranian Journal of Psychiatry and Behavioral Sciences, 3(1), 1-5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3096005/
[6] Marzieh Beygom Siahpoosh, & Soheil Gholibeygi. (2023). Exercise in winter: A hypothesis from Persian medicine to improve healthy lifestyle. International Journal of Sport Studies for Health, 6(1). https://doi.org/10.5812/intjssh-137792
[7] Chavarrías Olmedo, M., Carlos Vivas, J., Collado Mateo, D., & Pérez Gómez, J. (2019). Health benefits of indoor cycling: A systematic review. Retos: Nuevas Tendencias en Educación Física, Deporte y Recreación, (36), 335-341. https://dehesa.unex.es/handle/10662/12359
[8] Shiraev, T., & Barclay, G. (2012). Evidence-based exercise: Clinical benefits of high intensity interval training. Australian Family Physician, 41(12), 960-962. https://search.informit.org/doi/abs/10.3316/informit.998344208782447
[9] Lange, C., Unnithan, V. B., Larkam, E., & Latta, P. M. (2000). Maximising the benefits of Pilates-inspired exercise for learning functional motor skills. Journal of Bodywork and Movement Therapies, 4(2), 99-108. https://www.sciencedirect.com/science/article/abs/pii/S1360859299901614
[10] Lomas-Vega, R., Obrero-Gaitan, E., Haro-Morales, J. M., Girela-Lopez, E., & Navajas-Gomez, M. (2013). Effectiveness of Tai Chi on cardiorespiratory fitness in adults: A systematic review. Journal of Sports Sciences, 31(12), 1269-1275. https://pubmed.ncbi.nlm.nih.gov/23725595/