Winter Workout Tips and Ideas to Stay Active All Season Long

One of the best parts of the holiday season is all the delicious meals shared with loved ones. But it can be tricky to navigate when you’re focused on healthy eating and weight management.

The good news? You don’t necessarily have to forgo your favorite holiday foods altogether. With the right ideas and a few simple swaps, you can enjoy all the flavors of the season while making more nutritious choices.

From side dishes to mains, we’re rounding up healthy holiday foods and recipe ideas to inspire you as you menu-plan for holiday dinner parties and events. At the end, we’ll also share smart swaps if you want to make healthier versions of holiday classics.

Working out in the cold comes with some unique perks.

For starters, the brisk air can provide a natural boost of energy, encouraging you to get moving to raise your body temperature.

Also, even on cloudy days, stepping outside allows you to reap the benefits of getting fresh air, like improved mental health and overall well-being.

Here are a few outdoor winter workouts to try this season:

• Cross-country or downhill skiing. Skiing can be fun and healthy for beginners and pros alike. It’s a great way to get some vitamin D while engaging all your major muscle groups and increasing your heart rate.

• Ice skating. Here’s a fun, festive holiday tradition that helps you stay active. Plus, winter is the ideal time to finally realize those Olympic figure skating dreams (well, maybe not realize, but a gal can dream). Ice hockey will do, too.

• Snowshoeing. Kind of a cross between ice skating, skiing, and walking, snowshoeing is an excellent way to build endurance and strength.

• Snow shoveling. Though it’s technically a chore, snow shoveling provides a solid upper-body workout — and your neighbors and family will surely appreciate the help.

• Sledding. Not just for kids! Hiking up a snow-covered hill and zooming down on a sled can be a fun and surprisingly effective workout for adults, too.

• Running or walking briskly. No snow or ice for the above activities? Going for a run or brisk walk in the cold is a stellar way to get fresh air and enjoy the health benefits of cardio workouts.

Safety Tips for Exercising in Cold Weather

Exercising outdoors in the cold can be invigorating, but it’s important to prepare for the elements and stay aware of your body’s needs and signals.

What’s considered cold in warmer regions like Southern California is very different from the chill in the Northeast or Midwest, so adjust and plan accordingly.

Here are some key safety tips when doing your exercise routine outside in colder climates.

1. Make Sure You layer and Wear Insulated Clothing

You’ll warm up as your heart gets pumping. Still, dress in layers to trap heat and stay warm, whether you’re running errands, working, or exercising. Don’t forget a hat and gloves to protect your extremities from the cold.

2. Stay Hydrated and Apply SPF as Usual

Cold weather doesn’t mean you can skip hydration or sunscreen. You may not feel as thirsty or sweaty while working out in the winter, but your body still needs fluids. And even with all those layers, the sun’s rays can still damage your skin — so remember to apply SPF before heading out.

3. Be Aware of the Signs of Hypothermia

Hypothermia happens when your body temperature drops below 95 degrees. Some signs to look out for during your outdoor workouts:

• Uncontrollable shivering

• Confusion

• Drowsiness

• Weakness

Cold, windy conditions, poor circulation, and improper clothing can all increase your risk of hypothermia, so it’s not just about the number on the thermometer.

If exercising outside puts you at risk, it’s not worth it — your safety is more important, and there are other ways to stay active. Which leads us to… 

The best way to ensure you won’t get goosebumps while exercising? Staying in the comfort of your home (while cranking up that thermostat, no less).

You can do a lot from home, including cardio and strength training.

Strength training is a powerful way to support weight loss, boost overall health, and improve muscle tone. By using resistance — whether from your body weight, resistance bands, dumbbells, or free weights — you can build strength year-round with minimal impact on your joints (and your wallet since you can do it from home).

To create a balanced routine, aim to target different muscle groups with a variety of exercises. Here are a few moves to incorporate:

• Crunches. These are a classic ab-strengthening move for beginners. Lie on your back with your knees bent and feet flat, then engage your core to lift your head, neck, and shoulders toward your knees while keeping your eyes on the ceiling and your lower back pressed to the floor.

• Lunges. Lunges are a fantastic lower-body move for sculpting your legs and glutes. Beginners can start by taking a smaller step forward and lowering their body just partway. As you get stronger, you can increase your range of motion.

• Squats. Squats build strength in your legs and core. To start, practice squatting with a chair behind you to help guide your form. Add calf raises as you return to the starting position for an extra challenge.

• Push-ups. Push-ups target your chest, shoulders, and triceps while engaging your core and glutes. Keep your back straight and your body aligned. Beginners can start with their knees on the ground or even do push-ups against a wall for extra support.

• Bicep curls. Bicep curls tone the front of the arms, and all you need is a dumbbell. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward and elbows close to your torso. Curl the dumbbells toward your shoulders, then slowly lower them back to the starting position.

Focus on proper form and consistency during strength training to maximize the benefits of weight-bearing physical activity. Aim for at least two sessions per week.

If you want to add in some stationary cardio moves, try these:

• Jumping rope. A classic move to get your heart rate up.

• Burpees. This full-body exercise gets your heart pumping and burns calories fast. Plus, research suggests burpees may boost your mood more than other high-intensity exercises. Start standing, squat down, kick your feet into a plank for a push-up, then jump your feet back to your hands and explode into a jump with your arms overhead.

• Mountain climbers. These work both your arms and legs, and they’re easy to do anywhere. Start in a plank position, alternate bringing each knee toward your chest, and gradually increase your pace to simulate running for a higher-intensity workout.

Last but certainly not least, consider indoor activities that still get you out of the house while you wait for the world to thaw.

Here are some options to explore:

• Sign up for a Pilates or yoga studio membership. Pilates and yoga are fantastic for lengthening, strengthening, and stretching your muscles. Pilates is particularly effective for building core strength and muscle tone. Not to mention, winter is the perfect excuse to finally get into hot yoga since you’ll be craving some heat. Barre classes can be similarly effective.

• Work with a personal trainer. A personal trainer can keep you inspired and accountable, making it easier to stay active during the winter months when motivation can be low.

• Use exercise machines at the gym or at home. Exercise machines offer a convenient way to maintain cardio and strength workouts during the colder months. If you tend to get bored with these, switch things up and alternate between the stationary bike, stair climber, treadmill, and elliptical.

• Look into rock-climbing gyms. Shake up your routine with rock climbing for a full-body workout that’s as fun as it is challenging. Many gyms have indoor climbing walls, but there are also specialty centers that focus only on climbing.

• Explore indoor sports leagues. If you love indoor sports like basketball, volleyball, or squash, check out adult leagues at local YMCAs or community centers for some friendly competition and fitness.

• Find an indoor swimming pool. Who says swimming is just for summer? Indoor water sports offer a great, low-impact workout that’s beneficial year-round.

Staying active during the winter months is more fun and approachable than it may seem — and it’s essential for maintaining overall health. And as you can see, there’s no shortage of winter workouts you can do.

Here’s a quick recap of how to keep your fitness routine strong, no matter the temperature:

• Outdoor winter exercises include ice skating, skiing, snowshoeing, running, and walking.

• If you decide to exercise outside, stay safe by wearing layers, hydrating, protecting your skin with SPF, and knowing the signs of hypothermia.

• Not everyone is cut out for the cold, and sometimes it’s simply too cold out, even for those who like working out in the winter chill. In those cases, stick with at-home circuits that incorporate both strength training and cardio. Do crunches, lunges, squats, push-ups, and bicep curls, and add jumping jacks, burpees, and mountain climbers to the rotation for cardio.

• Get out of the house but stay inside with workout routines like Pilates or yoga, joining a gym, or signing up for a winter sports league. You can also work with a personal trainer to stay motivated and on track.

Hopefully, now you feel like winter doesn’t have to slow you down. But if it has slowed you down, don’t worry — it happens. Here are some tips to get back into working out after a long break.

If you need support with weight loss or weight management, we can help. Get started with our free virtual assessment.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.