by Kellie Davis | HealthPerch
When the weatherman forecasts a big winter storm, the last thing on the agenda is an early morning jog or blustery ride to a local fitness class. Through rain and sleet, ice and snow, these winter workout ideas are sure to warm up even the coldest bones in the comfort of your own home. Read on and get moving!
Fancy gym equipment isn’t required to blast through a good strength workout. Bodyweight exercises are the foundation for all resistance training, and a great way to improve strength and ramp up your metabolism at the same time.
This high intensity 20-minute bodyweight circuit is sure to be a heart-pumping, sweat session good enough to melt the frost right off the tip of your nose.
Perform each exercise for the given number of repetitions without rest. Once a full circuit is completed, rest two minutes, then repeat for a total of three to four rounds.
Jump Squat:10 reps
Stand with feet hip width apart. Bend at the knees and hips to a half squat position. Explode into a jump, landing softly on your feet. Immediately begin the next squat. Repeat.
Inchworm: 10 reps
Stand with feet hip width apart. Bend forward, placing your palms on the floor and begin walking them out to achieve a full plank position. Hold the position for two seconds, and then walk your feet toward your hands. Repeat.
Curtsy lunge: 10 reps each side
Stand with feet hip width apart. Move the right foot behind the left foot, bending at the knee while sinking the hips toward the floor. Return to the starting position and repeat on the other side.
Pike push-up: 5 reps
Begin with feet shoulder width apart. Bend forward, placing hands on the floor about two feet out from the toes. Bend at the elbows, lowering the head toward the floor. Push body back up to the starting position and repeat.
Mountain climber: 15 seconds
Start in a plank position. Keeping the spine neutral and butt down, bring the right knee, then left knee, into the chest, simulating a running movement.
Build core strength and stability, relieve stress, and get a little more zen with a great yoga routine. You don’t have to be a master yogi to stretch and strengthen through yoga poses.
Practice these beginner-friendly standing and balancing poses. Hold each pose for 30–60 seconds.
Standing tall, inhale and raise arms overhead with palms facing each other. Exhale and sit back as if you were about to sit in a chair. Keep a natural curve in the low back and draw in the lower belly. Breathe comfortably and hold the pose for one count. Inhale when returning to the starting position.
Standing crescent pose
Stand tall with feet together. Sweep arms above the head, pressing your hands together. Inhale, drawing the spine upward. Exhale and bend toward the left. Hold for one count; inhale, returning to the starting position. Exhale and repeat as you bend to the right.
Warrior I pose
Begin standing tall. Exhale, stepping the left foot back a few feet. Turn the left foot 45 degrees, rotate the hips forward so they face parallel, and inhale raising the arms perpendicular to the floor with hands pressed together. Bend the front knee into a lunge position.
Extended side angle pose
Begin standing tall. Exhale, stepping the left foot back a few feet. Turn the left foot 45 degrees, and rotate the hips so they face front and are parallel. Bend the front knee into a lunge position. Exhale, bending toward the front knee, placing the right hand on the floor. Reach overhead with the left hand, turning the gaze toward the ceiling.
Stand tall, stepping the right foot out into a wide stance. Turn the toes out so the feet rest at a 45-degree angle. Bend at the knees, sinking the hips toward the floor into a strong squat position. Bring the arms out to shoulder height, bending at the elbows and spreading the fingers.
Get Off the Couch and Get Moving
Though it’s nice to stay cozied up by the fireplace when the weather is bad, a good indoor workout will not only keep you warm, but also helps beat the winter blues.
If you’re short on time, try a quick plyometric session with exercises like jumping jacks, skater squats, explosive push-ups, and burpees. Ten minutes is all you need. Not in the mood for structure? Just 30 minutes of dancing can burn between 150–300 calories, depending on the type and intensity. Pilates, aerobic workout videos, and other types of resistance training—such as TRX suspension training systems, dumbbells, and resistance band exercises—are also great alternatives when the gym is not an option.
Kellie Davis ran before she crawled and is constantly feeding her insatiable appetite for competition. In 2009, she competed in her first figure bodybuilding show and subsequently started a fitness blog titled MotherFitness.com to help other moms and career women make positive fitness and lifestyle habits. Her blog spring-boarded her fitness writing career, and shortly after she was in the gym coaching clients. Davis discovered the perfect marriage of fitness and writing, and has since co-authored the popular women's strength training book Strong Curves, launched a handful online fitness programs, and is also the co-founder of GetGlutes.com, a comprehensive intermediate resistance training system. As a fitness writer and personal trainer, she is known for helping hundreds of women achieve optimal health through her innovative fitness programs designed for those with a busy lifestyle. In her spare time, Davis dotes on her amazing husband and two children, attends The George Washington University as a graduate student, competes in powerlifting, takes the field in co-ed softball, and spends time with her two adoring dogs and brood of backyard hens.