Denise Cervantes
Fitness Trainer
ACSM-CPT, AFAA-CGFI
As winter approaches, it’s increasingly challenging to maintain your fitness routine. The allure of warm blankets, holiday treats, and the comfort of home can make even the most dedicated fitness enthusiasts feel like hibernating.
However, it’s crucial to stay active during the colder months to preserve physical health and support mental well-being. Fortunately, with the advancement of technology and the proliferation of online fitness resources, there are numerous indoor-friendly workouts available.
This article explores why it’s important for your overall health and wellbeing to stay active and explores various indoor workouts that utilize different fitness equipment, body weight exercises, and yoga, all readily accessible through the Sunny Health & Fitness' YouTube channel.
Why It’s Important to Stay Active in Winter
Improve mental health and boost mood
Staying active during the winter months is essential for several reasons. Research indicates that regular physical activity can improve mental health, reduce anxiety, and alleviate symptoms of depression (Mahindru et al., 2023).
Alleviate seasonal depression
SAD is characterized by symptoms such as low energy, irritability, difficulty concentrating, and changes in sleep and appetite during the winter months (Mahindru et al., 2023). The condition is thought to be linked to changes in light exposure, which can disrupt the body's internal clock and lead to imbalances in neurotransmitters like serotonin and melatonin (Walker et al., 2020).
Engaging in regular physical activity has been shown to alleviate symptoms of depression, including SAD, by promoting the release of endorphins and improving overall mood (Walker et al., 2020). Therefore, maintaining an active lifestyle during winter is not only beneficial for physical health but also crucial for mental well-being.
Prevent weight gain and muscle loss
Furthermore, maintaining an exercise routine can help individuals retain muscle mass and prevent weight gain during the holiday season, which is often promoted by increased caloric intake (Cava et al., 2017).
13 Best Indoor-Friendly Workouts
Engaging in indoor workouts not only helps to counteract the effects of seasonal changes but also provides a structured way to incorporate fitness into daily life. We’ve collected our best indoor workouts below.
Treadmill Workouts
Treadmills are a versatile piece of equipment that allow for various workout styles, from steady-state cardio to high-intensity interval training (HIIT). Here are some effective treadmill workouts to keep you moving during winter:
1. 20-Minute Treadmill HIIT Workout
This high-intensity interval training workout alternates between short bursts of sprinting and recovery periods of walking or light jogging. HIIT workouts are known for their efficiency in burning calories and improving cardiovascular fitness (Gibala et al., 2012). This specific workout can be completed in just 20 minutes, making it ideal for those with busy schedules.
2. Treadmill Walk and Tone
Combining walking with light dumbbell exercises, this workout helps to incorporate strength training while enjoying a brisk walk. Strength training is particularly important as it helps to build and maintain muscle mass, which can decrease with age (Syed-Abdul, 2020). This session is suitable for all fitness levels and can be adjusted by varying the weights used.
3. Incline Walking Workout
Walking at an incline can significantly enhance the intensity of your workout without the need for running. This session focuses on maintaining a steady pace while walking uphill, which effectively targets the glutes and hamstrings, contributing to lower body strength and endurance (Bacon et al., 2013).
Cycling Workouts
Indoor cycling is an excellent way to get a cardiovascular workout while remaining indoors. Here are some engaging cycling workouts to consider:
4. Indoor Cycling Class
This high-energy cycling workout simulates outdoor cycling experiences and includes various terrains and speeds. Research indicates that indoor cycling can improve cardiovascular fitness and lower body strength (Chavarrias et al., 2019).
5. 20-Minute Fat Burning Cycle Workout
This workout is designed to maximize fat loss by incorporating intervals of high intensity followed by recovery periods. Interval training has been shown to be effective for improving metabolic rate and enhancing fat oxidation (M. W. S. et al., 2017). This workout is concise yet effective for those looking to burn calories quickly.
6. Low-Impact Cycling Workout
For those seeking a gentler option, this workout focuses on maintaining a steady pace, making it suitable for individuals with joint concerns or those new to cycling. Low-impact exercises can help improve cardiovascular health while minimizing the risk of injury (Kahn et al., 2002).
Rower Workouts
Rowing machines provide a full-body workout that engages multiple muscle groups and improves cardiovascular fitness. Here are some effective rowing workouts to try:
7. Rowing for Beginners
This instructional video teaches proper rowing technique while guiding you through a moderate-paced workout. Proper form is essential in rowing to prevent injury and maximize effectiveness (Ab et al., 2025). This workout is perfect for newcomers looking to start their journey with rowing.
8. Full-Body Rowing Workout
This session integrates strength-building exercises while rowing, targeting various muscle groups. Research shows that rowing can effectively improve strength and endurance simultaneously (A. H. et al., 2019). This workout is great for those looking to get the most out of their time on the rowing machine.
9. High-Intensity Rowing Interval Workout
This workout alternates between intense rowing sprints and rest periods, which is excellent for improving overall fitness levels. High-intensity interval training is effective for increasing aerobic and anaerobic capacity (Buchheit & Laursen, 2013).
Bodyweight Workouts
Bodyweight exercises are a convenient option for those without access to gym equipment. Here are some effective bodyweight workouts to keep you active indoors:
10. No Equipment Full Body Workout
This workout uses only body weight to target every major muscle group, making it suitable for all fitness levels. Bodyweight training can improve strength, flexibility, and endurance without the need for additional equipment (B. M. et al., 2018).
11. 30-Minute Bodyweight HIIT
This high-intensity interval training session requires no equipment and is designed to elevate your heart rate quickly. HIIT has been shown to be effective for weight loss and improving cardiovascular health (T. C. et al., 2015).
Yoga Workouts
Yoga is an excellent way to improve flexibility, strength, and mental clarity. Here are some engaging yoga workouts to incorporate into your indoor fitness routine:
12. Gentle Yoga for Everyone
This yoga session focuses on relaxation and flexibility, making it a perfect way to wind down after a hectic day or to energize your morning routine. Research indicates that yoga can help reduce stress and improve overall well-being (Cramer et al., 2013).
13. Power Yoga Flow
This more intense yoga workout emphasizes strength and balance. Power yoga can enhance muscular strength and endurance while also improving flexibility (G. F. et al., 2016). This session is suitable for those looking to challenge themselves while enjoying the benefits of yoga.
Key Takeaways
Maintaining an active lifestyle during winter is crucial for both physical and mental well-being. The indoor workouts listed above provide a diverse range of options, catering to various preferences and fitness levels. By incorporating these workouts into your routine, you can combat the winter blues and stay on track with your fitness goals.
How To Get Started
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Select Workouts: Choose a few workouts from the list that resonate with your interests and fitness level.
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Schedule Regular Workouts: Set specific times each week to engage in these workouts, creating a consistent routine that fits into your daily life.
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Diversify Your Routine: Mix different types of workouts to maintain engagement and challenge your body in various ways.
Staying active during winter months not only supports physical health but also enhances mood and energy levels. By embracing indoor workouts, you can maintain your fitness journey and enjoy the many benefits of regular exercise, even in the coldest months.
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