9 Cold Weather Exercises to Keep You Active All Winter
A varied mix of indoor and outdoor activities to boost energy, mood, and overall health.
9 Effective Cold Weather Exercises to Keep You Moving This Winter
When the days get shorter and the temperature drops, it’s easy to let your workout routine slide. Winter invites us into cozy nights and festive gatherings, often at the cost of physical activity. Yet, maintaining fitness during colder months is essential not only for our bodies but our mood, immunity, and overall well-being. Below, discover nine engaging exercises—indoors and outdoors—that are safe, seasonally appropriate, and surprisingly fun to help you stay active and healthy all winter.
Table of Contents
- Mountain Climbers
- Mall Walking
- Skiing and Snowboarding
- Jumping Rope
- Chores
- Strength Training
- Ice Skating
- At-Home Abs
- Take the Stairs
- Benefits & Tips
- Cold Weather Safety
- FAQs
Mountain Climbers
Embrace the spirit of winter while staying warm indoors with mountain climbers. This dynamic exercise targets your core, shoulders, and lower body, requiring nothing more than a mat and a bit of floor space.
- Start in a high-plank position with wrists under shoulders.
- Keep your core engaged, alternating knees toward your chest in a running motion.
- Repeat for 30–60 seconds per set, resting as needed.
Why it’s ideal: You can do mountain climbers just about anywhere—living room, bedroom, or hotel room. They help maintain endurance and core strength even when you can’t get outside.
Mall Walking
This beloved throwback is as effective as ever. Mall walking leverages the open, climate-controlled spaces of shopping centers for low-impact, steady-state cardio.
- Many malls open early for walkers—perfect for those seeking a track-like environment.
- Leave your wallet at home to resist shopping distractions.
- Pair your walk with a favorite playlist or podcast to make it more enjoyable.
Pro tip: Go with friends for accountability or enjoy peaceful, solo laps. The even terrain and shelter from weather make it a safe pick for all ages.
Skiing and Snowboarding
Take advantage of the winter season by heading to the slopes. Skiing and snowboarding offer excellent cardiovascular benefits and work the entire body.
- Accessible skiing and snowboarding sites may be closer than you think—many within road trip distance.
- These sports build muscle, coordination, and cognitive function.
- User experience varies from gentle downhill slopes to challenging terrain parks.
Expert Insights: According to national health organizations, skiing improves leg strength, balance, and mental sharpness. Both skiing and snowboarding burn significant calories per hour and promote overall fitness.
Jumping Rope
A timeless exercise, jumping rope is a powerful cardiovascular workout suitable indoors or out. It’s especially great on cold days when space or time is limited.
- Increases heart rate rapidly, promoting calorie burn and endurance.
- Requires minimal equipment—just a sturdy rope and sneakers.
- Can be tailored for all fitness levels with speed variations and intervals.
Sample Routine:
- Warm-up: 1–2 minutes slow jumps
- Intervals: 30 seconds fast, 30 seconds rest × 8–10 rounds
- Cool down and stretch
Chores
Household chores count as meaningful exercise, especially in winter. Vacuuming, mopping, tidying, and dusting actively engage core and limb muscles, boosting calorie burn.
- Mopping is one of the highest calorie burners among chores.
- Mix chores with upbeat music to make the process enjoyable.
- Set a timer to stay focused and maximize activity in short bursts.
| Chore | Estimated Calories Burned/Hour (150 lb) |
|---|---|
| Mopping | 200 – 250 |
| Vacuuming | 175 – 225 |
| Dusting | 160 – 200 |
| Scrubbing Floors | 240 – 300 |
Strength Training
Strength training is the cornerstone of winter fitness, helping build muscle, improve metabolism, and maintain joint health—even if you’re spending more time inside.
- Use dumbbells, resistance bands, or bodyweight exercises at home.
- Exercises to try: squats, push-ups, bicep curls, shoulder presses, lunges, tricep extensions.
- Regular strength training supports fat loss and increased bone density.
Beginner tip: Aim for at least two sessions per week, focusing on all major muscle groups. Use good form to avoid injury.
Ice Skating
Exercise doesn’t have to be routine—ice skating is a joyful way to get moving while having fun and socializing.
- Head to a local ice rink, either indoors or outdoors.
- Provides a full-body workout, improving core strength, balance, and cardiovascular fitness.
- Suitable for all skill levels—from beginner gliders to advanced skaters.
Health Benefits: Ice skating is aerobic, burns significant calories, and enhances proprioception (body awareness). Try skating for 30–45 minutes for a thorough workout.
At-Home Abs
Core workouts can be easily done at home with minimal space. Strengthening your abs and deep core muscles improves posture, stabilizes your spine, and contributes to overall athletic performance.
- Exercises to include: hip lifts, flutter kicks, bicycle crunches, planks.
- Perform 3–4 sets of 12–20 reps, adjusting for your level.
- Focus on slow, controlled movements for best results.
Winter is a great time to establish a consistent core routine that pays dividends year-round.
Take the Stairs
Never out of style, taking the stairs is a straightforward way to boost your daily activity—even indoors.
- Choose stairs over elevators at work, school, or home.
- Intensify the workout by going up and down multiple times, varying speed or adding lunges.
- Targets the legs, glutes, and core while burning calories.
Stair climbing is low-tech, accessible, and extremely effective for cardiovascular and lower body health.
Benefits & Tips for Cold Weather Exercise
Exercising in winter offers unique advantages and requires mindful safety practices.
- No heat or humidity—chilly temps can make you feel awake and invigorated.
- Potential to work out longer, leading to higher total calorie burn.
- Getting outside provides sunlight, boosting vitamin D levels and improving mood.
- Regular exercise enhances immunity against winter illnesses.
- Mix indoor and outdoor activities for variety and motivation.
Cold Weather Safety Tips
Staying warm and injury-free is essential when exercising in cold conditions. Follow these expert-backed guidelines for a safe, comfortable workout.
- Layer up for warmth: Start with a moisture-wicking base layer, add fleece or wool for insulation, and finish with a wind-proof, water-resistant outer layer. Avoid cotton as it retains moisture and chills the body.
- Protect hands, feet, and head—these areas lose heat fastest.
- Stay hydrated; the cold can dull thirst cues, but you still lose fluids.
- Warm up and cool down thoroughly to prevent muscle strain.
Signs of Hypothermia:
- Lack of coordination
- Mental confusion, slowed reactions
- Slurred speech, shivering, sleepiness
- Cold extremities
If you experience any of these symptoms, stop exercising and seek shelter immediately. Awareness of colder, windy, or wet conditions is key—the wind-chill effect can make safe temperatures hazardous.
Winter Workout Variations & Motivation
- Try stretching routines to support mobility and joint comfort.
- Explore new push-up variations for greater strength development.
- Follow a 7-day workout plan or join an online fitness challenge for guidance.
- Incorporate walking, strength, and happy hip-focused sequences for whole-body health.
- Look into Nordic walking and other novel activities to stay mentally and physically engaged.
Consistency is key; mix and match the exercises above to create your own seasonally sustainable fitness regimen.
Frequently Asked Questions (FAQs)
Q: Is it safe to exercise in cold weather?
A: Yes—if you dress appropriately, warm up before exercising, and pay attention to signs of hypothermia and frostbite. Layer clothing, protect your extremities, and hydrate regularly.
Q: Can I burn as many calories working out indoors as I would outdoors?
A: Generally, yes. Many indoor exercises (e.g. mountain climbers, jumping rope, stair climbing) raise your heart rate and burn calories comparable to outdoor activities. The key is intensity and consistency.
Q: How can I stay motivated to exercise when it’s cold?
A: Set achievable goals, enlist a workout partner, use fitness trackers, and experiment with seasonal activities (like ice skating or mall walking) to keep things fresh.
Q: What should I wear for outdoor winter exercise?
A: Use a sweat-wicking base layer (avoid cotton), warm insulating mid-layer, and a waterproof outer shell. Don warm hats, gloves, thick socks, and insulated footwear for protection from the elements.
Q: Does winter exercise help prevent colds and flu?
A: Regular exercise enhances immune function, potentially reducing the risk of simple infections. Sunlight exposure outside also supports vitamin D levels, benefiting overall health.
Key Takeaways
- Winter offers distinct opportunities for fun, effective fitness—indoors and outdoors.
- From mall walking and housework to ice skating and skiing, variety is the spice of winter workouts.
- Dress smart, stay safe, and combine these nine activities to keep your exercise habit strong, no matter the weather.
References
- https://www.prevention.com/fitness/workouts/g46861387/best-cold-weather-exercises/
- https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather
- https://www.prevention.com/fitness/fitness-tips/a20447903/how-to-burn-more-calories-this-winter/
- https://www.prevention.com/fitness/a20505892/cold-weather-workout-gear-tips/
- https://www.prevention.com/fitness/fitness-tips/a20459610/work-out-safely-in-hot-weather/
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