Finding the motivation to exercise regularly during the winter months can be a challenge. Once the cold weather hits, the sun sets early, and the temperatures drop, it’s only natural to want to hibernate at home under the blankets and with a warm drink.
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Key Takeaways
You can perform many of the same exercises in the winter as other times of year, but some activities may need to be modified slightly.
The winter months can make exercise more challenging, but exercise is equally important for your overall health in the winter as at any other time of year.
If you live somewhere with freezing temperatures, you can try exercises like ice skating, cross-country skiing, or even sledding. No matter where you live, you can also try indoor activities like dancing, resistance training, and yoga.
Finding the motivation to exercise regularly during the winter months can be a challenge. Once the cold weather hits, the sun sets early, and the temperatures drop, it’s only natural to want to hibernate at home under the blankets and with a warm drink.
Regular exercise still plays an essential role in your overall well-being and health year-round, no matter what the weather is like outside. The good news? You can still perform most of your favorite types of exercise during the winter months with some modification.
Your options for outdoor activities depend on where you live. Snowshoeing in Miami probably isn’t happening, but if you’re in Minnesota, you might have the perfect terrain right outside your door.
Whether you’re currently trying to keep your fitness journey going or start a new one, here are 16 winter exercise ideas to get you moving.
Let’s start by looking at some of the outdoor activities you can do this winter season.
A brisk walk can be one of the easiest and most accessible outdoor activities—plus, it’s great for your heart and your mood. There’s a saying that goes, “There’s no such thing as bad weather, only bad clothes,” and winter walking really puts that to the test. If you bundle up the right way, even chilly or slightly below-freezing days can be surprisingly comfortable.
Research consistently shows that walking can improve many health markers and aid in weight loss. For example, in one 2024 study, researchers found that three sessions of 45 minutes of walking per week helped postmenopausal women lose weight and improve their health over the 2-year study period.
Of course, if you’re in the middle of a polar vortex in Chicago, it may be best to stay inside. But if it’s just a few degrees below freezing, you may be shocked by how fast you warm up once you start moving and your blood flow increases.
If sidewalks get icy where you live, you may want to consider adding traction spikes to your shoes. They can drastically reduce your risk of slipping on ice. This keeps your winter workout not only effective, but safer, too.
Check out our walking calorie-burning calculator here.
If you have access to hiking trails, winter hiking can be incredibly peaceful and energizing. Being out in nature when everything is quiet can be almost meditative. Plus, hiking is a great aerobic workout that engages your legs, core, and balance.
Before heading out, it’s important to check trail updates and weather conditions. Some parks or trail systems announce closures or suggest caution when ice or snow gets too deep.
Poles can help you maintain stability, and spikes or winter tread on your boots make a big difference when it comes to safety.
Even running at a slow pace can help you burn more than 500 calories per hour (with more calories burned at higher body weights and at faster speeds).
The key to running in the winter is layering. You can try starting with a good base layer that wicks sweat, add an insulating middle layer, and top it off with something wind-resistant. Remember that your body warms up quickly, so take care not to overdress.
The biggest thing to watch out for during the winter months is black ice. It’s especially important to be wary of it when temperatures bounce up and down around freezing. You don’t want to end up on your bottom.
Ice skating can be a great source of aerobic exercise. You don’t need to be a professional speed skater to get in a good workout. Even a leisurely skate can help get your heart pumping, and you might have so much fun that you don’t even notice that you’re exercising.
If you live somewhere with natural lakes that freeze, you might also be able to skate on these as well as rinks. It’s important to make sure you check local reports on ice thickness and only get on ice if you know that it’s safe. According to the Minnesota Department of Natural Resources, 4 inches is the minimum to safely walk on, but more is recommended for a buffer.
Fat-tire bicycling is perfect for winter terrain. These bikes are designed for snow, sand, and mud—basically anything that would send a regular bike slipping. You won’t go as fast, but at least you likely won’t have to worry about pulling your bike out of a snowdrift.
Cross-country skiing is one of the most effective aerobic workouts out there. It gets your heart rate up, engages both your upper and lower body, and provides an incredible cardio challenge. In fact, cross-country skiers actually have some of the highest VO₂ max levels ever recorded for men and women. VO2 max is a measure of the maximum amount of oxygen your body can use during exercise and is a measure of aerobic fitness.
Ski equipment rentals are usually available for beginners, and many places offer lessons if you want help getting started. Of course, you’ll likely need to live in an area that gets plenty of snow in the winter.
Snowshoeing is perhaps the most niche activity on this list. If it’s accessible for you, it can be fun, and a great way to burn calories. You don’t need fancy skills, just fancy shoes. You basically walk, but with a little extra effort. This helps strengthen your legs, glutes, and core while giving you an amazing outdoor experience.
It’s especially great for people who prefer moderate-intensity workouts that still challenge the body without feeling too intense. Plus, it’s low-impact, which is easier on your joints.
If you’re near a mountain and open to something a little more adventurous, downhill skiing and snowboarding can offer a full-body workout. This activity strengthens your legs, builds balance, and gets your heart pumping. Of course, this may not be an option for you unless you live close to ski facilities.
Even if you want to try it once, most ski areas offer rentals and beginner lessons, making it easier to try without a huge commitment.
At first glance, sledding doesn’t look like exercise. But spend an afternoon doing it, and you’ll definitely feel it. The sledding itself relies on gravity, but you’ll have to climb up that hill between each run, which is sure to have your heart rate climbing, especially if you’re at it for an extended time.
There are many other things you can do with snow to get in a good workout. But some of these might be more fun than others.
Shoveling snow burns tons of calories and engages muscles in your arms, back, and core. It’s not glamorous, but it’s absolutely an outdoor workout. If it’s something that has to be done anyway, you might want to consider doing it yourself.
As with other forms of exercise, it’s important to be sure to warm up first and cool down after to help prevent strain. Sports medicine experts recommend proper stretching for about 10 minutes beforehand.
Even if you don’t have children, there are plenty of activities from your childhood you can revisit that might be more fun than shovelling. Snowball fights, making a snowman, and building a snow fort are all examples of “hidden” sources of exercise.
Here are some general tips to help support your winter workouts:
Warm up before outdoor activities to avoid injury, even for activities like shoveling that you might not think of as exercise.
Stay hydrated—yes, even when it’s cold.
Wear sunscreen when exercising outside, even in winter.
Dress in layers and consider wearing proper footwear for your activity.
Speak with a healthcare expert if you have any injuries that may impact your ability to exercise.
Winter doesn’t have to derail your fitness goals. With a little creativity—whether outdoors in the snow or cozy indoors in your living room—you can keep moving, feel good, and stay active all season long.
Shorter days and snowy weather in the winter months can make it challenging to stay motivated to exercise regularly. However, the season also brings an opportunity to try activities like ice skating, skiing, or snowboarding.
If you prefer to work out indoors, you still have plenty of options during the winter. Dancing, at-home circuits, and indoor cycling are just a few of your options.
If you need some help getting started exercising, check out our guide.
Yes, as long as you dress appropriately and watch for ice. Layering helps your body warm up safely, and using spikes for traction reduces the risk of slipping for activities like running or walking. It’s best to avoid outdoor workouts during severe wind chills or storms, as those can increase your risk of frostbite or hypothermia.
If you’re having trouble getting started, try starting small. Even a 10-minute indoor workout is better than nothing. Many people find it helpful to join fitness classes since they enjoy the social aspect of these classes.
Indoor workouts like treadmill running, cycling, yoga, or resistance-band strength training can offer many benefits. Whether you work out indoors or outdoors really comes down to personal preference.
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Of course, some days are too cold, too icy, or too dark for outdoor activities. That’s where indoor exercise comes in. You can do some of these activities in your living room while others might be better at the gym or in group classes.
Bodyweight circuits are easy to build and require almost no equipment. Squats, pushups, lunges, and planks involve simple moves that target major muscle groups and support both strength and heart health. You can follow online videos, fitness influencers on social media, or create your own routine.
Yoga and pilates can both help improve your overall fitness. Research suggests that yoga can help you improve your strength, flexibility, and balance. Pilates can improve strength and flexibility as well.
If you’re craving warmth, a hot yoga class can feel amazing when the temperatures drop.
Research consistently suggests that dancing can help with weight loss for those with overweight or obesity. There are many types of dance that can help you achieve your fitness goals. Just a few examples include zumba, salsa, and hip-hop.
You may be able to do some types of dance like zumba at home, but there are fitness classes available in most towns or cities if you prefer adding a social aspect to your workout. Some other types of dance like salsa may be more suited to in-person classes.
Indoor cycling offers the same benefits as outdoor cycling but without worrying about slippery roads or freezing wind. If you like group energy, spin classes can give you that extra motivation boost. Research suggests that indoor cycling can help you increase your aerobic fitness as well as many blood markers like your lipid levels and glucose levels.
Treadmill running is perfect when you still want a cardio challenge but don’t want to deal with the cold. As with other forms of running, treadmill running can potentially help you improve your endurance and heart health.
Read our guide on starting running.
Strength training doesn’t necessarily require going to the gym, but it can if you prefer. There are many types of equipment you can use for strength training, such as:
Resistance bands
Free weights
Weight machines
Medicine balls