7 Home Exercises for the Winter

Wintertime can make it difficult to stay fit, but thankfully, there are lots of home exercises you can do indoors. Although you may not be able to do everything you normally would, it’s still possible to get in a good workout. If you’re looking for some practical at-home workout routines, here are a couple of exercises you can try.

Home Exercises for the Winter

Dumbbell Strength Training

Building muscle is a great way to get fit. And best of all, a lot of key exercises can be done right in your living room! If you have a pair of dumbbells, you can do various strength training exercises such as:

• Weighted squats 
• Bent-over rows
• Should press
• Bicep curls
• Bench press 

These types of dumbbell exercises should be 2 to 3 sets, with 10 to 12 reps in each set. If you’re just starting out with weighted workouts, we recommend a light weight. After a few weeks, you can gradually increase the weight to build more, lean muscle. Just remember, heavier weights can run the risk of injury, so it’s good to get lifting grips for extra wrist support.

Bodyweight Strength Training

Don’t worry if you don’t have dumbbells at home. Using your own bodyweight as resistance can provide a good workout with any heavy or expensive equipment. Try these strength training workouts at home:

• Squats
• Lunges
• Push-Ups
• Sit-Ups
• Burpees
• Mountain Climbers
• Planks

Some of these exercises can be done in sets (ex: 10 to 12 reps per set, 2 to 3 sets per exercise). However, things like planks and mountain climbers should be timed. Consider doing these exercises 3 to 4 times at 30 seconds each. If you have one, a resistance band can also be a useful tool to maximize these types of exercises. 

Bodyweight strength training is also a good option if you’re looking to stay fit while traveling during the holidays. Without equipment, you can do these exercises in a hotel room or vacation rental!

Yoga

Yoga is a great form of exercise for flexibility, balance, and mental health. And depending on your fitness goals, you’ll have different forms of yoga to choose from.

• Hatha yoga: A great, beginner-friendly option that focuses on postures and relaxation.
• Vinyasa/Power yoga: Linking breath with movement, this type of yoga is good for burning calories and increasing muscle strength.
• Yin yoga: You’ll be holding poses for longer periods of time, making this ideal for stress relief and relaxation.

If you’re new to yoga, we recommend joining and virtual class or following a video online. This way, you’ll have a guide to walk you through the poses correctly. Otherwise, you can look up a list of poses and complete them at your own pace.

High-Intensity Interval Training

High-Intensity Interval Training, or HIIT, involves short bursts of intense exercises followed by breaks. This is a great form for cardio and doesn’t usually require any sort of equipment. And because this workout is fast-paced, you can burn a lot of calories in as a little as 20 to 30 minutes.

Here are a couple of typical exercises to incorporate into your HIIT routine:

• Burpees
• Mountain Climbers
• Jumping Jacks
• High Knees
• Jumping Lunges
• Push-Ups

Cardio

A lot of people assume that you can only do cardio workouts outside or with lots of space. But the truth is, you can still get that heart pumping from the comfort of your home! In addition to the HIIT workout we described above, you can also do cardio work with a treadmill, elliptical machine, or an indoor cycle.

Aim to do at least 20 to 30 minutes of cardio exercise with these machines. You can always increase the time or intensity as you progress. You can also do a cardio workout as a warm-up or cool-down in addition to your strength training or yoga practice. 

Stair Climbing

If you have stairs in your apartment building or home, you can use them for cardio. Walking or jogging up and down stairs is a great way to boost your endurance and strengthen your legs. You can also alternate between sprinting and walking to incorporate different levels of interval training.

Dance

Dancing isn’t just fun – it’s also a great way to burn calories, lose weight, and increase your flexibility! There are so many types of dance you can do at home. Just browse the web and you’ll see tons of workout videos for hip-hop, ballet, salsa, or even cardio-focused dance.

But you don’t have to follow an instructor in order to dance. Simply put on your favorite playlist and move to the beat!

Get Motivated for Home Exercises

When the weather gets cooler, it can be hard to stay motivated to work out. But here are a couple of tips to help you get in your best shape:

• Create a routine: Aim to work out at least 2 to 3 days a week. 
• Invest in workout clothes: The right clothes, like a sports bra and leggings, will help you stay comfortable when doing your home exercises.
• Mix it up: Keep things interesting by varying your exercises. 
• Build up: Don’t feel pressured to do the hardest workout immediately. It’s okay to start small and to work up to increased weights, reps, or workout length.

Keep Yourself Healthy

With these home exercises, you don’t have to join a gym or go outside to get in a sweaty workout. While you may have to adapt your routine for the winter season, staying active is crucial for a healthy and happy lifestyle. It doesn’t matter if you’re a workout pro or whether you’re just starting your fitness regime. As long as you’re staying active and treating your body well, you’ll see the physical and mental benefits in no time!