Winter workout inspiration

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Let’s be honest, winter can make exercising feel a lot harder. The cold weather, shorter days, and sometimes downright nasty conditions can quickly drain motivation. It’s no surprise that staying active feels like a challenge when all you want to do is curl up under a blanket!

But don’t worry, this blog has got you covered. Below there are a bunch of ideas for exercises you can do outdoors, at home, or with minimal equipment so you can keep moving even when it’s chilly. And because we know that many people feel less safe exercising outside in the dark, we’ve also included some additional tips to help you stay safe if you are heading out after sunset.

Outdoor / near-home options

If you love getting outside but want to stay safe, here are some ideas to try:

• Fit in a quick power walk or uphill walk during daylight hours – maybe on your lunch break or between errands.
• Have a go at working out in your garden – wrap up warm and enjoy being outside.
• Head out for a jog around your local area on your lunch break if you’re working from home or before you head off to work in the morning.
• Try a new walking route or local trail on your days off to add some variety.
• Turn everyday errands into movement – walk to the shop and take a slightly longer route.

At home / indoors

When it’s really cold outside, it’s understandable that venturing outdoors can feel uninviting. If you’d rather stay inside, here are a few exercises you can do from the comfort of your own home:

• Follow a core workout on YouTube – there are loads of free options for all levels.
• Try a bodyweight HIIT session for a quick, effective sweat session.
• Skip indoors if you have the space – great for cardio with minimal kit.
• Walk or jog up and down your stairs.
• Have a go at bodyweight exercises such as squats or lunges.
• Dance around to your favourite tunes or follow an online dance class.
• Explore an online workout app for guided sessions and accountability.
• Create a mini circuit with 4-5 moves and repeat 2-3 times. Use household items like water bottles or cans for light resistance.

Equipment ideas for home workouts

While you don’t necessarily need equipment to have an effective workout, investing in a few tools can be a great way to add a challenge. Here are some ideas:

• Resistance bands - small, cheap, and perfect for a variety of exercises.
• Try dumbbells or kettlebells for strength sessions at home.
• Use a yoga mat to make floor exercises more comfortable.
• Balance balls or wobble boards are great for core stability and coordination.
• Step up onto a platform or sturdy box for a cardio or strength session.
• Invest in a mini trampoline for low-impact cardio.
• Use a pull-up bar for upper body strength if you have space.
• Spin bikes or under-desk cycles are perfect for home cardio, especially during darker mornings.
• Invest in a walking pad so you can get your steps in whilst watching the TV.

Low-mobility options

Even with reduced mobility, there are still ways to challenge yourself and get moving! Here are some ideas:

• Try seated yoga or gentle stretches.
• Chair-based strength exercises with light weights or resistance bands.
• March on the spot while seated.
• Arm raises with or without light weights.
• Squeeze a soft ball or cushion to engage your hands, legs, or core.
• Have a go at simple posture exercises to reduce stiffness and improve alignment.

Staying safe in the dark:

We know winter evenings can make heading out alone a bit intimidating. Here are a few safety tips for you to consider if you are venturing out in the evenings:

• Stick to well-lit areas or routes you know well.
• Consider exercising with a friend or in a group.
• Wear reflective clothing or carry a small light if running or cycling outdoors.
• Let someone know your route or expected return time.