Indoor Winter Workout


winter weather workoutsWhen the weather is cold outside the hardest thing in the world may be to roll out of your warm bed and get your heart rate up first thing in the morning, but you don’t have to worry because I’m here with my intern Mallori to offer a solution where you don’t even have to step outside. Mallori runs cross country and track at Washington State University so she’s a real expert at indoor workouts and designed the set below. While she’s cross-training indoors, I’m doing CrossFit at my local Box rather than doing other outdoor Pacific Northwest activities.

In order to get a great workout done indoors, you’re going to be looking at some stationary cardio activities such as mountain climbers, jumping jacks and box jumps or jumping squats. Pair those heart-pumping sets with full-body challenges like lunges, push-ups, and ab-work and you can certainly stay in shape even in the coldest, darkest weather. Here’s to challenging indoor winter workouts that get us through the shorter days and ready for spring time!  

Wake up tomorrow and try out this modifiable indoor winter workout that’ll get you energized, sweaty and ready to take on the day. Of course we’re not physicians, so be sure to check with your own provider to be sure that something like this is safe for you.

Sample Indoor Winter Workout

Warm-Up: 2x through

  • 10 push ups
  • 10 glute raises
  • 10 deficit lunges (each leg)

Set 1:

  • 10 body squats
  • 20 mountain climbers
  • 10 tricep dips (can be done with a chair, bench, etc.)

Set 2:

  • 10 Lunge to a knee (each leg)
  • 8 Alternating plank (start in a straight arm plank position, then lower to your right elbow, then your left elbow, then with one arm at a time return to plank position)
  • 15 v-ups

Set 3: Glute focus

  • 20 fire hydrantsIndoor Winter Workout
  • 20 donkey kicks
  • 20 side leg raises

Set 4: Core Strength

  • 20 mountain climbers
  • 20 toe touches
  • 10 leg raises
  • 10 windshield wipers

Cool-Down

  • 5 Down dog into a push-up (done SLOWLY) and return to down dog position

According to your liking and fitness level, go through the sets up to five times. Begin with one round, and build up. Find yourself quickly building strength everything set you complete! This workout combines cardio-strengthening moves with exercises that hit specific muscles in slower movements. This way you can have a workout that’s manageable while achieving big results.

Bonus tip by Mallori:

Whenever I am snowed in or have obligations where I can’t leave my house, I never use those as an excuse to miss an opportunity to improve myselfTo get in a good workout anytime of the day all you need to do is throw on some comfortable workout clothes and shoes and grab a water bottle. 

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Ginger Hultin,MS, RD, CSO

An award-winning, nationally recognized nutrition expert and media spokesperson.

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