12 Best Indoor Activities to Avoid the Cold Winter

We’ve collected 12 of the best indoor exercise activities you can do at home to avoid the cold winter outside! Check out the list below for top ideas to help you stay on track this year.

5 min read

Health & Wellness

12 Best Indoor Activities to Avoid the Cold Winter

Picture this: you go to bed psyched for your workout in the morning. Your alarm goes off. You crack open an eye, it’s still dark. You drag yourself out of bed. But when you open the door, the cold sends you packing straight back to your warm bed.

Sound familiar? If you can’t tell by the sheer detail of the above story, you’re not alone. The cold is something that will stop me dead in my tracks when it comes to my workout routine. So, you could say this is a topic I know a little too well.

That’s why I’ve collected 12 of the best indoor exercise activities you can do at home to avoid the cold winter outside! Check out the list below for my top ideas to help both you and I stay on track this year.


1) Go for a Spin

There’s a reason people are so taken with indoor cycling - it’s effective and crazy fun! Give it a try this winter -whether at your local gym or on your cycle bike from the comfort of your home gym. To help kick your workout routine up a notch, give these free cycling workouts with our rockstar trainers a try!


2) Get Jump Roping

Jump roping is one of the most effective cardio workouts you can do! One study suggests that just 10 minutes of jump roping was equally effective as 30 minutes of jogging for improving cardiovascular efficiency(1). That’s right, just 10 minutes of jump roping! Grab your jump rope, and try 5, 10, or 15 minutes to get your heart pumping.


3) Try Bodyweight Aerobic Exercises

If you don’t have any equipment, you can still get an incredible workout without equipment with your body weight. All you need is your body and a little space!

Some bodyweight exercises are more aerobic, which means they can help to increase your heart rate and contribute to cardiovascular health. You can get a great cardio workout by just completing bodyweight aerobic exercises at home!

Get started by trying some of Sunny Trainer Ashton’s favorite indoor aerobic exercises! These exercises are suited to all levels, as Ashton provides modifications for beginners and progressions for those who are more advanced.


4) Get Stepping

Step it out! Stepping is great for getting in your exercise and burning lots of calories. Compact mini steppers take up minimal space, but they pack a serious punch. Don’t underestimate the resistance of these machines because they will kick your butt!

If you’re looking to have a fun time at home on your mini stepper - try out this dance party, this sizzling full-body workout with resistance bands, or even a boxing combo.


5) Try Free Weights

Free weights are one of the best things you can add to your home gym. Dumbbells and kettlebells are probably the most popular for home use, but if you have the space, barbells will allow you to lift more weight as you advance. Free weights are so versatile, and you’ll find yourself using them year after year.


6) Row Away

Rowing is one of the best indoor activities you can do to increase your overall fitness. If you’re looking for a full-body workout that challenges your cardiovascular system, rowing might just be the workout for you.

When performed correctly, rowing machines target 86% of the muscles in your body. They also train your postural muscles which can help you train to carry yourself better all day long. Join your favorite Sunny trainers for free rowing workouts to help you get started on your rowing journey!


7) Jump on a trampoline

There’s a reason rebounder workouts are on the rebound - see what I did there? If you’re unfamiliar with rebounder workouts, it’s a workout you can complete indoors on a mini trampoline. As you bounce on a trampoline it breaks your fall, giving you the ability to complete plyometric movements in a low impact environment.


8) Hit the treadmill

You don’t have to be a runner to love being on the treadmill - whether you walk, jog, run, or anything in between, the treadmill is for everyone. The treadmill is a great choice for an indoor workout since walking is something most of us do every day, so it has a relatively low learning curve. Walking, jogging, and running are all great ways to burn calories and keep you fit during the cold winter months! Try out some of our treadmill classes to keep you going this winter.


9) Row, Ride, and Squat

If you’re looking for something a little different, and super effective, the Row-N-Ride® may be a good choice for you this year! The Row-N-Ride® is designed for both squatting and rowing - two compound movements that target a variety of muscles including your glutes, hamstrings, quads, calves, lats, traps, shoulders, and triceps. We have tons of Row-N-Ride workouts to help you find your way and keep you going on this unique machine.


10) Stride Inside

The elliptical is a great choice if you’re looking for a low-impact cardio workout! Ellipticals are easy simply because it takes the thinking out of your workout, all you have to do is hop on and stride away. Get started with a ‘This or That’ Elliptical Class, 10-Min HIIT Express, or this 30-Min Elliptical Burnout!


11) Chisel Your core

Who doesn’t love a good old-fashioned core workout? Strengthening your abs just never gets old. If you’re interested in seeing results, you’ll want to mix up your routine with different exercises and angles to strengthen not just your abs but your hips, lower back, ad obliques as well which all makeup part of your core.

Hit your core from every angle with our 5-Minute Tabata Core, 5-Minute Abs & Obliques, or keep yourself going all month long with our 30-Day Ab Workout Challenge.


12) Stretch it out

Finally, there aren’t many things that beat a solid stretch. Whether cooling down, recovering from a hard workout, or just in the mood for something light and easy - stretching is always there for you!

Listen to your body and notice any areas of tightness that may need some love. You can stretch them out with this 5-Minute Stretching Routine, or 10-Min Easy Workout to Stretch & Reactivate Muscles, or these Dynamic Stretches.

I hope you’ve found some fun ideas to keep you active this winter during those unbearably cold days and nights. Let us know in the comments how you like to stay active in the winter, so the Sunny community can keep each other inspired all year long.


(1) “Comparison of Rope Skipping and Jogging as Methods of Improving Cardiovascular Efficiency of College Men”. Research Quarterly. American Association for Health, Physical Education and Recreation, 2013, https://shapeamerica.tandfonline.com/doi/abs/10.1080/10671188.1968.10618043#.YbjVu_HMKqA. Accessed 14 December 2021.


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