WORKOUT IDEAS DURING THE COLD.
Home Workout Ideas for the cold.
Indoor Workouts for When It’s Too Cold Outside
Stay active, strong, and motivated, no matter the weather
Winter can make it harder to stay consistent with your exercise routine. Cold mornings, shorter days, and wet weather can be enough to keep anyone indoors. But just because it’s too cold outside doesn’t mean your fitness needs to take a break.
At JY Exercise Physiology, it important as Exercise Physiologist to help you stay on track track through every season. Here are some effective indoor workouts that keep your body moving, your energy up, and your health goals progressing, all from the comfort of home.
Why Indoor Workouts Matter in Winter
Staying active during winter is important for:
Boosting immunity
Managing stress and mood
Improving sleep
Supporting joint and muscle health
Maintaining consistency with fitness and rehab plans
Even short sessions of indoor movement can deliver big benefits. The key is choosing exercises that are accessible, low-impact, and easy to modify to suit your needs and environment.
1. Bodyweight Strength Training
You don’t need a gym to build strength. Bodyweight workouts are simple and effective. Try this full-body circuit:
Squats or sit-to-stands (lower body strength)
Wall push-ups (upper body and chest)
Glute bridges (hip and core stability)
Bird-dog (core control and balance)
Tip: Perform each exercise for 30–45 seconds, rest for 15 seconds, and repeat the circuit 2–3 times.
Keywords: bodyweight workout, indoor strength training, home exercises
2. Indoor Walking or Marching
Walking indoors can help you hit your daily step target and improve cardiovascular health.
Try:
Marching in place
Walking laps around your home
Stepping side-to-side or using stairs if available
You can also follow walking workouts online that guide you through fun, low-impact routines.
Keywords: indoor walking, walking workout, low-impact cardio
3. Resistance Band Exercises
Resistance bands are affordable, portable, and perfect for indoor workouts.
Focus on:
Banded rows for back and shoulder strength
Banded leg extensions for lower body strength
Lateral band walks to activate glutes and hips
Overhead press with a band to target shoulders
Keywords: resistance band workout, exercise with bands, at-home strength training
4. Stretching and Mobility Routines
Cold weather can make joints feel stiffer. Regular stretching can reduce tightness, improve circulation, and support recovery.
Try:
Gentle yoga poses
Foam rolling
Mobility drills like hip circles, shoulder rolls, and spinal twists
Spend 10–15 minutes daily, especially after sitting for long periods.
Keywords: stretching at home, mobility exercises, winter recovery workout
5. Online or Guided Workout Videos
There are endless free or paid platforms that offer:
Pilates
Yoga
Dance workouts
Low-impact cardio routines
Beginner strength sessions
Choose a style you enjoy, and follow along with a professional for motivation and variety.
Keywords: online workouts, follow-along exercise, winter home fitness
6. Circuit Training at Home
Build a simple indoor circuit with limited equipment or just bodyweight. Here’s a sample:
Jumping jacks (or step jacks)
Push-ups (wall or floor)
Squats or lunges
Plank hold
Step-ups (use a stair or low bench)
Repeat the circuit 2–4 times depending on your fitness level.
Keywords: indoor circuit training, full body workout at home, winter exercise plan
Tips for Staying Motivated Indoors
Set a schedule: Treat workouts like appointments
Create a designated space: A small area with a mat and some light equipment is enough
Track your progress: Use a notebook or app
Stay warm and hydrated: Even indoors, proper clothing and fluids matter
Celebrate consistency: Progress isn’t just physical—it’s about showing up
How JY Exercise Physiology Can Support You This Winter
At JY Exercise Physiology, an Exercise Physiologist in Upper Mount Gravatt i offer individualised exercise programs that can be done entirely indoors. Whether you're recovering from an injury, managing a chronic condition, or just trying to stay active during colder months, we’ll tailor a plan that works for you.
We also offer:
Home visits in the Upper Mount Gravatt area
NDIS and WorkCover support
Telehealth sessions if you prefer to stay home
Equipment-free programs if you don’t have a gym setup
Keep Moving, No Matter the Weather
Winter doesn’t have to stop your progress. With the right approach, you can stay strong, active, and motivated indoors.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
Call +61 421 967 711
