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3 Winter Workouts Perfect for When You Feel Like Staying Home

3 Winter Workouts Perfect For When You Feel Like Staying Home

by Tanner Neuberger, PT, DPT, TDN Level 11 Comment

Winter can be a challenging time to get to the gym on a consistent basis. It’s usually much colder, gets darker sooner, and when it’s snowing, it can make driving more dangerous. There are plenty of reasons why getting to the gym in the winter is tougher, all of which can lead to the loss of consistency and momentum you’ve built in your fitness journey up to this point. While not everyone is lucky enough to have a home gym, there are many different ways you can still get a great workout without all the fancy equipment and machines available at your local gym. This article will focus on workouts that don’t require any equipment and can be done right at home on those days when you may not feel like battling the winter weather.

Workout #1: The Dice Rule Of 5’s

This workout just needs some dice and a timer. The rules are simple – roll the die and complete the exercise according to the number you roll! Roll the dice five times (completing the prescribed exercise before rolling again), then rest for one to two minutes before completing the next round of five rolls. Workouts can vary from 3-8 rounds, depending on your fitness level.

1= 5 Squats
2= 5 Pushups
3= 5 Burpees
4= 5 Lunges per side
5= 5 Hip Hinge
6= 5-second side plank per side

Workout #2: Deck Of Cards

For this workout, all you need is a deck of cards. Your goal is to make it through the deck as quickly as possible. If you feel you need more of a challenge, repeat after a five-minute break and try to beat your previous time. While this can be a fast-paced workout, be sure to complete each exercise with the proper form to reduce your risk of injury. Here are the exercises and activities to follow based on each card that you pull:

Ace = 20 Squats
King = 10 Split Squats
Queen = 10 Burpees
Jack = 15 Second Plank
Cards 2-10 = Complete the number of pushups that are the same as the card amount (ex: draw a 5 and complete 5 pushups)

Workout #3: Circuit Workout

This is a circuit-style workout, meaning that as soon as you finish one exercise, you move right on to the next one before taking a prolonged rest break. There will be three levels of difficulty based on your skill and fitness level broken down by a ratio of active seconds vs rest seconds:

  • Beginner – 15 active: 45 rest
  • Intermediate – 30 active: 30 rest
  • Advanced – 45 active: 15 rest

Complete the following exercises in order for three to five rounds with a two-minute break between rounds.

Minute 1: Pushups
Minute 2: Squats
Minute 3: Jumping Jacks
Minute 4: Lunges
Minute 5: Hip Hinge

As always, if you experience pain or prolonged discomfort from performing any of the exercises outlined above, reach out to your nearest Athletico to connect with a movement expert who can assess your current condition and help you get on the road to moving pain-free. Get started with a free assessment and be seen in person or virtually through our Telehealth platform!

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*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

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.

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1 Comment

  1. Linda Sidell

    How about some sort of exercise plan that will work for seniors. Lunges are not possible. Joint issues.

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