Winter Workouts Made Easy: Build a Home Fitness Program
This article is for general educational purposes. Consult your doctor if you have health questions or before starting a new exercise routine.
When the temperature outside chills your bones, braving wind, snow, and icy roads to get to the gym can be as appealing as a root canal. It’s tempting to just curl up on the couch and binge Netflix until spring rolls around.
Finding the motivation to stick to a winter exercise program can be challenging. But with a little planning and the right mindset, you can make those winter workouts something to look forward to.
In this article, I’ll discuss the importance of staying active during colder months and explore how you can create a weekly exercise routine. With a few simple tips, you can design a program that keeps you motivated and energized, regardless of the weather outside.
Benefits of Staying Active in Winter
Let’s start by listing some reasons why exercising during winter is so important:
1. Improves Mood
Do gray skies and shorter days leave you singing the blues? You might suffer from Seasonal Affective Disorder (SAD), a condition that affects more than 10 million people in the United States. The exact cause of SAD is unknown, but it’s thought that several factors may play a role, such as lower serotonin levels from decreased sunlight, a disruption of the circadian rhythm, low vitamin D, and higher melatonin production.
A great way to combat SAD (or just the winter “blahs” in general) is through physical activity. Even 20 minutes of light to moderate exercise can help release serotonin and feel-good endorphins.
2. Boosts Immunity
Staying active helps power up your immune system to fight those winter viruses. Exercise promotes better circulation and the production of white blood cells. Plus, it can help improve sleep when the body refreshes and restores its essential functions.
3. Supports Bone Health & Maintains Muscle Mass
We’ve all heard stories about the dangers of an older person falling and breaking their hip. But osteoporosis doesn’t just happen in later life. Bone density and muscle mass reduction can start during midlife and worsen with time. Weight-bearing exercises like walking, dancing, and climbing stairs are easy ways to strengthen your bones and muscles.
4. Improves Cardiovascular Health
Cold weather can cause blood vessels to constrict, putting stress on your heart and decreasing blood flow to your extremities. That can be a problem for those with heart issues or conditions such as Raynaud’s. But even if your heart and vascular system are healthy, keeping them that way is essential. Staying active promotes better circulation and lowers blood pressure, keeping you warm and your heart happy.
5. Decreases Menopause Symptoms
Even light to moderate exercise can help manage menopause symptoms by supporting hormonal balance. Activities like yoga and walking can decrease mood swings, improve sleep quality, and reduce anxiety by boosting endorphins and lowering cortisol levels. Additionally, exercise improves circulation, which can help reduce hot flashes and boost energy levels.
6. Helps Manage Weight Gain
Regular movement supports insulin sensitivity, boosts metabolism, and helps regulate appetite, reducing cravings for high-calorie comfort foods. Staying active indoors can also improve your mood and fight seasonal sluggishness, making it easier to stay consistent with healthy habits throughout the colder months.
7. Maintains Routine
Keeping up with your fitness habits helps you transition smoothly into spring and avoid losing progress.
Setting Up Your Home Workout Space
Your workout area doesn’t need to look like Planet Fitness. If you’d rather not buy equipment, no problem! You can easily improvise by substituting soup cans or water bottles for dumbbells or stairs for a step platform. What’s most important is that you commit to keeping yourself healthy year-round. Creating a workout area and routine helps reinforce that commitment.
Designate a Workout Space:
Find a clear, safe area to move freely.
Ready Your Equipment:
o Resistance bands (light, medium, heavy)
o Dumbbell set (fixed or adjustable) or equivalent
o Step platform or sturdy chair (for dips and step-ups)
o Yoga or exercise mat
o Stability ball (optional)
o Foam roller for recovery
o Timer to keep you on track
o Water bottle
3. Online Resources:
YouTube channels and apps like FitOn are useful additions to your fitness toolbox.
4. Set Up a Schedule:
Write down your weekly workout plan and stick to it. Use apps, alarms, or even sticky notes on your fridge to remind yourself.
5. Create Ambiance:
Add a music speaker, a form-checking mirror, a diffuser with energizing scents like citrus … whatever makes it a fun space.
6. Dress the Part:
Wear comfortable, breathable workout clothes to set the mood. Choose comfortable sneakers with good grip.
Example of Weekly Indoor Exercise Program
For women in midlife, a well-rounded fitness plan should include cardio, strength training, and flexibility exercises. It should focus on low-impact exercises that strengthen the heart, bones, and joints.
If you’re unfamiliar with a certain exercise, watch YouTube or other online video resource to make sure you’re doing it right. Stop if something hurts or feels uncomfortable. Be sure to hydrate during your workout and take breaks.
It’s always a good idea to take a few minutes and do some gentle stretching before any exercise program.
MONDAY: CARDIO
Activity: 30 minutes of freestyle dancing or an online dance class like Zumba or Jazzercise; brisk walking around your house; a virtual aerobics class; jumping rope; climbing stairs
How: Move at a pace where you can talk but feel slightly out of breath.
There’s a general formula you can use to determine your optimal heart rate during a cardio workout:
1. Calculate Maximum Heart Rate (MHR): 220−age
2. Determine Target Heart Rate Zone:
Moderate-intensity exercise (dancing, light aerobics): 50-70% of MHR
Vigorous-intensity exercise (jumping rope, high-intensity aerobics): 70-85% of MHR.
Your personal MHR will depend on your health condition and fitness level. Consult your doctor if you have any questions regarding your target MHR.
TUESDAY: UPPER BODY STRENGTH TRAINING
Activity: 20-30 minutes of strength exercises focusing on arms, chest, back, and shoulders.
How:
Warm-up (5 minutes of light cardio).
Push-ups (modified or full): 3 sets of 10 reps.
Dumbbell rows: 3 sets of 12 reps per side.
Bicep curls with resistance bands: 3 sets of 15 reps.
Triceps dips on a sturdy chair: 3 sets of 12 reps.
Cool down with shoulder stretches.
To keep your workout interesting, try using a circuit-style format. Complete one set of each exercise in order, rest for 30-60 seconds, and repeat the entire circuit three times.
(I’ve included some easy instructions for these exercises at the end of the article.)
WEDNESDAY: FLEXIBILITY & CORE
Activity: 20-30 minutes of yoga or Pilates.
How: YouTube videos or online classes appropriate for your skill level; focus on core strength and stretching.
THURSDAY: CARDIO INTERVAL TRAINING
Activity: 20 minutes of high-intensity interval training (HIIT).
How:
Warm-up (5 minutes of marching or light jogging in place).
30 seconds of jumping jacks, 30 seconds of rest.
30 seconds of high knees, 30 seconds of rest.
Repeat the circuit 5 times.
Cool down with stretching.
FRIDAY: LOWER BODY STRENGTH TRAINING
Activity: 20-30 minutes of strength exercises for legs and glutes.
How:
Warm-up (5 minutes of stretching, followed by marching in place).
Bodyweight squats: 3 sets of 12 reps.
Lunges: 3 sets of 10 reps per leg.
Glute bridges: 3 sets of 15 reps.
Calf raises: 3 sets of 20 reps.
Cool down with hamstring stretches.
(I’ve included some easy instructions for these exercises at the end of the article.)
SATURDAY: ACTIVE RECOVERY
Activity: Light stretching, foam rolling, or walking around your house.
How: Focus on movements that feel good and help you recover from the week’s workouts.
SUNDAY: REST OR OPTIONAL LIGHT ACTIVITY
Activity: Take the day off, or try a low-intensity activity such as 15 minutes of yoga for relaxation.
Staying Motivated
Set Bite-Sized Goals: Start with small, achievable goals, like completing three weekly workouts or mastering a new exercise.
Track Progress: Use a fitness journal, app, or checklist to log your workouts.
Buddy Up: Join a virtual workout class or pair up with a friend to stay consistent.
Reward Yourself: Treat yourself to a favorite snack or a new fitness item when you reach certain milestones like one month of consistent exercise).
Change It Up: Keep things interesting by trying new activities or mixing up your routine regularly.
Enjoy Your Workout. Not a yoga fan? Hate dancing? Don’t force yourself to do activities that aren’t your speed. Choose activities that you’ll look forward to.
Exercising can be easier with a friend.
Conclusion
Creating an indoor winter exercise program doesn’t have to be complicated or overwhelming. Even small, regular efforts can boost your metabolism, keep your energy levels up, and improve your mood. With a little planning and commitment, you can keep moving and feel your best until spring.
ADDENDUM - EXERCISE INSTRUCTIONS
TUESDAY EXERCISES
Modified Push-Ups (Knee Push-Ups)
Start in a kneeling position with your hands slightly wider than shoulder-width apart.
Keep your knees on the floor and your body in a straight line from head to knees.
Lower your chest toward the floor by bending your elbows at about a 45-degree angle.
Push through your palms to return to the starting position.
Repeat.
Dumbbell Rows
Hold a dumbbell in each hand with your palms facing in.
Stand with feet hip-width apart, bend slightly at the knees, and hinge forward at the hips while keeping your back straight.
Pull the dumbbells toward your ribs by bending your elbows and squeezing your shoulder blades together.
Lower the weights back to the starting position in a controlled motion.
Repeat.
Bicep Curls
Stand tall with feet hip-width apart, holding a dumbbell in each hand with palms facing forward.
Keep your elbows close to your sides and slowly curl the dumbbells up toward your shoulders.
Pause, then slowly lower the weights back to the starting position.
Repeat.
Triceps Curls (Overhead Triceps Extensions)
Hold one dumbbell with both hands and lift it overhead, keeping your elbows close to your ears.
Slowly bend your elbows to lower the dumbbell behind your head.
Keep your upper arms still while extending your arms back up to the starting position.
Repeat.
FRIDAY EXERCISES
Bodyweight Squats
Stand with feet shoulder-width apart, toes slightly turned out.
Lower your body by bending your knees and pushing your hips back, as if sitting in a chair.
Keep your chest lifted and knees aligned with your toes.
Push through your heels to return to the starting position.
Repeat.
Tip: for better balance, hold onto a chair or wall for support.
Lunges
Stand tall with feet hip-width apart.
Step forward with one foot and lower your body until both knees are at 90-degree angles.
Keep your front knee aligned with your ankle and your back knee hovering just above the floor.
Push through your front heel to return to the starting position.
Repeat on the other leg.
Tip: If lunges feel unsteady, hold onto a sturdy surface or reduce the step length
Glute Bridges
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
Keep your shoulders and upper back on the floor.
Lower your hips back down in a controlled motion.
Repeat.
Tip: Avoid arching your lower back—engage your core to keep good form.
Calf Raises
Stand with feet hip-width apart, keeping your core engaged.
Slowly rise onto the balls of your feet, lifting your heels as high as possible.
Pause briefly at the top, then lower back down with control.
Repeat.
Tip: For balance, lightly hold onto a chair or wall. Do them on one foot at a time to make it more challenging.
Seated Hamstring Stretch
Sit on the floor with one leg extended straight and the other foot placed against your inner thigh.
Hinge forward at your hips, reaching toward your toes while keeping your back straight.
Hold the stretch for 20-30 seconds, then switch legs.
Lying Hamstring Stretch (Supine Stretch)
Lie on your back with both legs extended.
Lift one leg toward the ceiling, holding behind the thigh or calf.
Keep the other leg flat on the floor and gently pull your raised leg toward you without straining.
Hold for 20-30 seconds, then switch legs.
Do you have any ideas about a home indoor program? Leave them below!