Rainy days can often put a damper on outdoor activities, but that doesn't mean you have to forgo your workout routine. In fact, rainy days can be the perfect opportunity to explore a variety of indoor activities that will keep you active and energized without needing to step outside. From high-intensity interval training (HIIT) to core workouts and stretching, there are numerous ways to stay fit and healthy while indoors. Just like fellow Sunny Trainer Sydney points out in “12 Best Indoor Activities to Avoid the Cold Winter” you don’t have to suffer through inclement weather to get your daily movement in. Here’s a guide to some fantastic rainy-day activities you can enjoy right at home, along with some easy and fun workouts for all fitness levels.
1. Treadmill Workouts and Cycle workouts
A treadmill and a cycle are classic pieces of equipment that allow you to do your cardio indoors, no matter what the weather is like outside. Whether you're aiming for a leisurely stroll or an intense sprint, a treadmill or cycle can accommodate your fitness level. You can also mix it up with incline workouts or interval training, where you alternate between high-speed sprints and slower recovery periods. To help kick your workout routine up a notch, give these free cycling workouts with our rockstar trainers a try! Additionally, here are a few beginner friendly treadmill workouts to try:
1. Basic Walking Workout (20-30 Minutes)
| Warm-up: Walk 5 minutes | 2.5-3.0 mph |
| Workout: Walk 10 minutes | 3.5-4.0 mph |
| Walk 5 minutes | Comfortable pace |
| Walk 5 minutes | 3.5-4.0 mph |
| Cool down: Walk 5 minutes | 2.5 mph |
2. Walk and Jog Intervals (20-25 Minutes)
| Warm-up: Walk 5 minutes | 2.5-3.0 mph |
| Workout: Jog 1 minute | 4.0-5.0 mph |
| Walk 2 minutes | 3.0-3.5 mph |
| Repeat the workout | 15-20 minutes |
| Cool down: 5 minutes | 2.5 mph |
3. Incline Walking Workout (20-30 Minutes)
| Warm-up: Walk 5 minutes | 2.5-3.0 mph on a flat incline |
| Workout: Walk 10 minutes | 1-2% incline (3.5-4.0 mph) |
| Walk 10 minutes | 3-4% incline (same speed) |
| Cool down: Walk 5 minutes | 2.5 mph on a flat incline |
4. Steady State Walking (30 Minutes)
| Warm-up: Walk 5 minutes | 2.5-3.0 mph |
| Workout: Walk 20 minutes | 3.5-4.0 mph |
| Cool down: Walk 5 minutes | 2.5 mph |
2. Rowing Machine
For a full-body workout, consider using a rowing machine. Rowing engages multiple muscle groups, including your legs, core, and arms, providing a great cardiovascular workout. Check out the SunnyFit® app for rowing workouts that guide you through different techniques and intensity levels to keep things exciting.
Easy Row Machine Workout (20 Minutes)
| Warm-up - 5 minutes | Light rowing, focusing on form |
| Steady Rowing - 10 minutes | Moderate intensity; maintain a consistent stroke rate |
| Short Intervals - 5 minutes | Alternate 30 seconds of fast rowing with 30 seconds of easy rowing |
| Cool Down - 5 minutes | Slow, easy rowing to lower heart rate |
3. Stepper Exercises
A stepper provides a fantastic cardiovascular workout while also toning your legs and glutes. With a stepper, you can perform various routines, from simple stepping exercises to more complex movements that incorporate upper body engagement. Try following along with step workout videos to add some fun to your routine. Here is a quick workout great for a quick burst of activity!
The INFAMOUS 1-Minute Mini Stepper Workout
| Warm-up -10 seconds | Light stepping at a slow pace |
| Steady Stepping - 30 seconds | Increase pace to a moderate level |
| High Knees - 10 seconds | Step while lifting knees higher for intensity |
| Cool Down - 10 seconds | Slow down to a light pace |
4. Bodyweight Workouts
No equipment? No problem! Bodyweight workouts utilize your own weight for resistance, making them perfect for at-home workouts. You can do push-ups, squats, lunges, and planks anywhere in your home(1). Here is a routine that targets multiple muscle groups and can be adjusted based on your fitness level.
Bodyweight Workout (30 Minutes)
| Warm-up (5 minutes) | |
| Jumping Jacks | 1 minute |
| Arm Circles | 1 minute |
| Leg Swings | 1 minute (30 seconds each leg) |
| High Knees | 1 minute |
| Bodyweight Squats | 1 minute |
| Main Workout (20 minutes) - Repeat the circuit 2-3 times | |
| Push-Ups | 10-15 reps |
| Bodyweight Squats | 15-20 reps |
| Plank | 30 seconds |
| Lunges | 10-12 reps per leg |
| Glute Bridges | 15 reps |
| Cool Down (5 minutes) - Stretching: Focus on arms, legs, and back | |
5. HIIT Workouts
High-Intensity Interval Training (HIIT) is an efficient way to get a solid workout in a short amount of time. These workouts typically involve quick bursts of intense exercise followed by short recovery periods.
2-Minute Easy HIIT Routine
| Jumping Jacks - 20 seconds | Jump while spreading legs and raising arms overhead |
| Rest - 10 seconds | |
| Bodyweight Squats - 20 seconds | Lower into a squat and return to standing |
| Rest - 10 seconds | |
| High Knees - 20 seconds | Jog in place, bringing knees up towards your chest |
| Rest - 10 seconds | |
| Push-Ups - 20 seconds | Push-ups on your knees or toes |
6. Trampoline Workouts
If you have a trampoline at home, you’re in for a treat! Trampoline workouts are not only fun but also an excellent way to elevate your heart rate and burn calories. You can follow along with trampoline workout videos that guide you through a variety of techniques and exercises, ensuring a fun and effective workout.
3-Minute Trampoline Workout
| Basic Bounce - 30 seconds | Light bounce with feet shoulder-width apart |
| Jumping Jacks - 30 seconds | Jump while spreading legs and raising arms overhead |
| High Knees - 30 seconds | Jump and bring knees up towards your chest, alternating legs |
| Tuck Jumps - 30 seconds | Jump and tuck knees towards your chest |
| Side-to-Side Hops - 30 seconds | Jump side to side with feet together |
| Cool Down Bounce - 30 seconds | Slow down to a gentle bounce |
7. Core Workouts
A strong core is essential for overall fitness, and rainy days provide the perfect chance to focus on core-strengthening exercises. You can engage in planks, Russian twists, and leg raises, among others..
Short Easy Core Routine (10-15 Minutes)
| Plank - Hold for 30 seconds | Keep your body straight from head to heels |
| Bicycle Crunches - 30 seconds | Lie on your back, alternate bringing elbows to opposite knees |
| Russian Twists - 30 seconds | Sit with knees bent, twist torso to touch the floor beside you |
| Leg Raises - 30 seconds | Lie on your back, lift legs straight up and lower without touching the floor |
| Side Plank - (15 seconds each side) | Hold for 15 seconds on each side. Prop yourself on one elbow, lift hips to form a straight line |
8. Stretching and Flexibility Routines
After a day of indoor workouts, don’t forget the importance of stretching. Flexibility routines can improve your range of motion and help prevent injuries. Incorporate yoga or dedicated stretching videos into your rainy-day routine to enhance your recovery and relaxation.
Easy Stretch at Home Routine (10-15 Minutes)
| Neck Stretch | Tilt your head to each side for 15-30 seconds |
| Shoulder Rolls | Roll shoulders forward and backward for 10 repetitions each |
| Chest Opener | Clasp hands behind your back, pull shoulders back, and lift your chest |
| Cat-Cow Stretch | In tabletop position, alternate arching and rounding your back for several cycles |
| Seated Forward Bend | Sit with legs extended, hinge at hips, and reach for your toes |
| Butterfly Stretch | Sit with soles of feet together and gently press knees towards the floor |
| Standing Quad Stretch | Sit with soles of feet together and gently press knees towards the floor |
| Hamstring Stretch | Step one foot forward, keep it straight, and hinge at hips to stretch the back leg |
| Child’s Pose | Kneel, sit back on heels, and stretch arms forward while relaxing your forehead on the mat |
| Deep Breathing | Sit or lie down, close your eyes, and take deep breaths for a few minutes |
Sunny Workout Videos
To help you get started with your indoor workouts, consider utilizing SunnyFit® workout videos. These videos feature our bright, energetic instructors who guide you through various exercises while maintaining a positive and encouraging atmosphere. Whether you’re following a HIIT session with me, Chaz, Eloisa, James, or Mandee, a bodyweight workout or a trampoline routine with Mara, Ashley, Britt C, or Shira, these videos can make rainy day activities feel more vibrant and enjoyable.
Rainy days don't have to mean putting your fitness goals on hold. With a little creativity and the right resources, you can easily stay active indoors. Whether you opt for a treadmill session, a bodyweight workout, or a fun trampoline routine, there are countless at-home workout options to explore. Embrace these rainy-day activities, and you’ll find that staying fit can be just as enjoyable indoors as it is outdoors!
Indoor Workout Benefits
Indoor workouts offer several unique benefits compared to outdoor activities, making them an appealing option for many fitness enthusiasts (2). Here are some key advantages:
- Weather Independence- Indoor workouts allow you to exercise regardless of weather conditions. Rain, snow, heat, or cold won’t impact your ability to maintain your routine, providing consistency and reliability.(3)
- Controlled Environment- Gyms and home workout spaces provide a controlled environment where you can regulate temperature, humidity, and lighting. This can enhance comfort and performance, especially for those sensitive to extreme weather.
- Favorite Types of Equipment- At home, you will often have your own favorite equipment available, from your own treadmills and rowing machines to your personal free weights and resistance bands. This variety allows for diverse workout routines and the opportunity to target different muscle groups effectively.
- Fewer Distractions- Working out indoors can minimize distractions such as traffic, crowds, or interruptions from nature. This focused environment may help improve concentration and motivation during workouts.
- Accessibility- Indoor workouts can be more accessible for individuals with mobility issues or those who may not feel comfortable exercising in public spaces. Home workouts can be tailored to personal needs and preferences.
- Safety- Exercising indoors can reduce the risk of injury associated with outdoor activities, such as uneven terrain, environmental hazards, or inclement weather. This is particularly beneficial for beginners or those recovering from an injury.
- Privacy- For some, the privacy of indoor workouts can be more comfortable than exercising outdoors. This can help individuals feel more at ease, allowing them to focus on their fitness goals without feeling self-conscious.
- Cost-Effectiveness- While some gyms require memberships, many indoor workouts can be done at home with little to no investment in equipment. Bodyweight exercises, yoga, and online workout videos can all be cost-effective options.
- Consistency- Having a dedicated space for indoor workouts can encourage a more consistent exercise routine. Whether it’s a home gym or a designated area in your living room, it becomes easier to fit workouts into a busy schedule.(4)
- Structured Programs- Indoor workouts often come with access to structured programs or classes, whether with SunnyFit® app or in-person, offering guidance and motivation. This can be especially beneficial for those looking for accountability or a sense of community.
In summary, while outdoor activities have their own set of benefits, indoor workouts provide a versatile and convenient alternative that can suit a wide range of preferences and lifestyles.
1. Harvard Medical School. (2022, February 15). The advantages of body-weight exercise. Harvard Health. https://www.health.harvard.edu/exercise-and-fitness/the-advantages-of-body-weight-exercise. Accessed 22 October, 2024.
2. Noseworthy, M., Peddie, L., Buckler, E. J., Park, F., Pham, M., Pratt, S., Singh, A., Puterman, E., & Liu-Ambrose, T. (2023). The Effects of Outdoor versus Indoor Exercise on Psychological Health, Physical Health, and Physical Activity Behaviour: A Systematic Review of Longitudinal Trials. International Journal of Environmental Research and Public Health, 20(3), 1669. https://doi.org/10.3390/ijerph20031669. Accessed 22 October, 2024.
3. Giles, L. V., Koehle, M. S., Saelens, B. E., Sbihi, H., & Carlsten, C. (2021). When physical activity meets the physical environment: precision health insights from the intersection. Environmental Health and Preventive Medicine, 26(1). https://doi.org/10.1186/s12199-021-00990-w. Accessed 22 October, 2024.
4. ACE Fitness. (2024, August 2). Sticking to an Exercise Program: 25 Tips to Achieve Exercise Success. Acefitness.org. https://www.acefitness.org/resources/everyone/blog/8704/sticking-to-an-exercise-program-25-tips-to-achieve-exercise-success/. Accessed 22 October, 2024.
