Winter workout inspiration

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Let’s be honest—exercising in winter can feel a lot tougher. Cold weather, shorter days, and sometimes downright nasty conditions can zap your motivation fast. 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 you covered. Below, you’ll find a variety of ideas for workouts you can do outdoors, at home, or with minimal equipment, so you can keep moving even when it’s cold. And since we know many people feel less safe exercising outside in the dark, we’ve also included extra tips to help you stay safe if you're heading out after sunset.

Winter workouts

Outdoor / close-to-home options

If you love being outside but want to stay safe, here are a few ideas to try:

  • Squeeze in a quick power walk or uphill walk during daylight—maybe on your lunch break or while running errands.
  • Try working out in your yard—bundle up and enjoy the fresh air.
  • Go for a jog around your neighborhood on your lunch break if you're working from home, or before heading to work.
  • Explore a new walking route or local trail on your days off for a change of scenery.
  • Turn everyday errands into movement—walk to the store and take a slightly longer route.
Winter workouts

At home / indoors

When it’s freezing outside, heading out can feel unappealing. If you’d rather stay cozy indoors, here are a few exercises you can do right at home:

  • Follow a core workout on YouTube—there are tons of free options for all fitness levels.
  • Try a bodyweight HIIT session for a quick, effective workout.
  • Jump rope indoors if you have the space—great cardio with minimal equipment.
  • Walk or jog up and down your stairs.
  • Do bodyweight moves like squats or lunges.
  • Dance to your favorite music or follow an online dance class.
  • Use a 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.
Winter workouts

Gear ideas for home workouts

You don’t need fancy equipment to get a great workout, but adding a few tools can make things more fun and challenging. Here are some ideas:

  • Resistance bands—small, inexpensive, and perfect for tons of exercises.
  • Try dumbbells or kettlebells for at-home strength workouts.
  • Use a yoga mat to stay comfortable during floor work.
  • Balance balls or wobble boards are great for core strength and coordination.
  • Step onto a platform or sturdy box for a cardio or strength boost.
  • Get a mini trampoline for low-impact cardio.
  • Use a pull-up bar to build upper body strength (if you have the space).
  • Spin bikes or under-desk cycles are great for indoor cardio, especially on dark mornings.
  • Consider a walking pad so you can get your steps in while watching TV.
Winter workouts

Low-mobility options

Even if your mobility is limited, there are still plenty of ways to move and stay active. Try these ideas:

  • Seated yoga or gentle stretches.
  • Chair-based strength exercises using light weights or resistance bands.
  • March in place while seated.
  • Do arm raises—with or without light weights.
  • Squeeze a soft ball or pillow to activate your hands, legs, or core.
  • Try basic posture exercises to reduce stiffness and improve alignment.
Winter workouts

Staying safe in the dark:

We get it—winter evenings can make going out alone feel a bit intimidating. Here are a few safety tips to consider if you're heading out after dark:

  • Stick to well-lit areas or familiar routes.
  • Consider working out with a friend or joining a group.
  • Wear reflective gear or carry a light if you're running or biking outdoors.
  • Let someone know your route or when you expect to be back.

Nutritionist Beth Furness (ANutr), holding a BSc in Nutrition and Health, is deeply dedicated to applying evidence-based knowledge to all aspects of nutrition. Her passion lies in fostering healthy relationships with food, ensuring that everyone maintains a balanced and sustainable approach to nutrition.

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