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home workouts for winter months

Home Workouts for Winter Months

by Tara Hackney, PT, DPT, OCS, KTTPLeave a Comment

As we get deeper into the winter months, many people have turned to indoor workouts. But your workouts do not need to suffer! Staying active is important for your overall health. It can help reduce your chance of catching a cold as well as maintain happiness during the winter months. Let’s look at some ideas to keep you moving at home during the colder months of the year.

Alternatives to Running

Your cardio activities do not need to suffer if going for a run outside is not possible due to the ice and snow. Some easy cardio activities that can be performed at home include:

  • Climbing stairs
  • Jumping jacks
  • Mountain climbers
  • Burpees
  • Jumping rope
  • High knees

Exercises That Do Not Require Equipment

There are many exercises that can be done with minimal space and without any extra equipment needed. Examples of exercises without equipment include:

  • Push ups
  • Sit ups
  • Leg lifts
  • Planks
  • Squats
  • Lunges
  • Calf raises
  • Chair dips

Exercises with Minimal Equipment

During the pandemic, many people have taken the opportunity to enhance their home gym. There are many equipment options that do not require much space but can increase your difficulty level for a home workout. Resistance bands can be used for both upper and lower body strengthening and require minimal storage space. Kettle bells and dumbbells come in multiple weights and can also be incorporated into a home workout for upper or lower body. This equipment may be more expensive and need a little more storage room. Remember to start at lower resistance levels and progress slowly to assess your comfort level and recovery.


Yoga is a relaxing activity that can help you focus on balance and core stabilization as well as flexibility. Stretching oftentimes gets overlooked or skipped in favor of more “exciting” workout activities such as cardio or weight lifting. Taking time this winter to focus on stretching and balance exercises can be good cross-training for your normal workout routines. There are many online video classes and resources that can help you get started on a yoga routine.

As always, Athletico is here to help you with any questions you may have as you begin your home workouts. Should you experience any pain or injuries reach out to one of our movement experts for free assessments. Assessments are available in-clinic and virtually through our Telehealth platform.

Request a Free Assessment

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

1. Richards J, Jiang X, Kelly P, Chau J, Bauman A, Ding D. Don’t worry, be happy: cross-sectional associations between physical activity and happiness in 15 European countries. BMC Public Health. 2015;15:53. doi:10.1186/s12889-015-1391-4.
2. Nieman DC. Exercise, immunity and respiratory infections. Sport Sciexch. 1992;4:39

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About the Author:
Tara Hackney, a physical therapist in Marion, IA, enjoys working with all patient types, especially gymnasts, cheerleaders, and dancers. She is the prominent blogger for Athletico's Gymnastic/Cheer Program. With an orthopedic specialization and training in dry needling and Graston technique, Tara hopes to answer your questions about injuries and injury prevention in an easy-to-understand manner. She hopes to ease fears surrounding pain and injuries, address concerns about recovery, and provide tips to prevent injury. In her free time, she enjoys spending time with her dog, reading, and watching her nephews play sports.

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