10 winter workouts to stay in shape when it’s cold outside

Group classes are great winter workout ideas — Photo courtesy of FatCamera / E+

If you’re feeling the winter blues, it’s not just you — it’s science. Many studies have found that the cold winter months often are associated with a significant decline in physical activity. After all, with lower temperatures, shorter days, and that general grayness, it’s no wonder your motivation to get up and work out can fall to an all-time low.

But despite our natural inclinations, working out in the winter is critical to maintaining our overall well-being. “Regular exercise during the colder months can strengthen your immune system, especially when colds and flu occur,” says Barre3 personal trainer Lisa Schale-Drake. “It can also lift your mood by releasing endorphins, making a big difference if you’re dealing with seasonal depression.”

Winter is an excellent time to break out of your regular exercise regimen. The weather might not be suitable for your regular run, but there are plenty of winter-centric activities, like skiing, snowboarding, or trying a new indoor workout class. Moreover, the winter can be a perfect time to focus on movements that counter the postural habits that come with the season, like sitting for long periods.

Of course, safety is essential when working out in the winter, and there are a few things to keep in mind for colder-weather exercise. “Warming up properly is extra important,” says Drake. “Take the time to prepare your muscles so they’re ready to support whatever movements or activities you’ve planned — it’s one of the best ways to avoid injury.”

Also, if you’re braving the cold for your workout, dress in layers to support your body and avoid shocking the system.

To help you stay active and healthy no matter the outside conditions, we consulted experts and rounded up some of the best ideas for winter workouts.

Engage in partner-based workouts

Working out in the winter is easier with a partner — Photo courtesy of South_agency / E+

One of the best ways to motivate yourself to exercise during the winter is by having an accountability buddy. “Winter blues don’t stand a chance when you’re getting stronger with a friend by your side,” says Planet Fitness national lead trainer Teddy Savage. “Partner exercises like medicine ball squat tosses, alternating lunge ball exchanges, partner leg push-downs, and other dynamic combo movements make working out more fun and engaging.”

Ski (or learn how to ski)

If you’re looking for a winter-specific, full-body workout, there are few options better than skiing. “Speaking from my past life as a professional ski racer, skiing is a complete workout that demands cardio endurance, strength, and coordination,” says Russ Craney, general manager of Limelight Snowmass. “Not to mention, it’s thrilling. In addition to engaging the whole body from head to toe, the mind enjoys sweeping mountain views and the joy of zipping down the slopes.”

Even if you’re a beginner skier, learning how to get down the slopes provides a significant workout that will allow you to make the most out of winter.

Go snowboarding

Snowboarding keeps the heart pumping and increases mobility and balance — Photo courtesy of CandyRetriever / iStock Via Getty Images

As with skiing, snowboarding provides another full-body workout, perhaps with even more focus on balance and lateral movement. These movements can be critical to maintaining mobility as we age (and deal with cold temperatures). “Be sure to warm up and cool down properly, and mix up your terrain to challenge different muscle groups,” Craney adds.

Try high-intensity interval training (HIIT)

When it comes to winter, raising your energy level is critical, which makes HIIT workouts particularly ideal. “Exercises like lunges, squat jumps, or burpees for a time interval like 40 seconds will raise your heart rate,” says Savage. “Not only will you feel your muscles getting stronger, but you’ll also boost that heart strength.”

Take a barre class

Winter workouts, like taking a barre class, helps with mobility and strength — Photo courtesy of Tempura / E+

Focusing on your body’s mobility is critical because we tend to be more sedentary during the winter. “Think about opening the front of your body, moving through your hips, and strengthening muscles that support everyday movement,” Drake says. Barre classes are beneficial as they leverage micro-movements that aid in functional fitness while working up a sweat.

Sweat it out in hot yoga

If you’re looking to combat the chilliness of winter, there’s perhaps no better way to do so than by exercising in a room heated up to 90 degrees. CorePower Yoga offers hot yoga classes focusing on stretching the body and building strength through more static movements. If you’re looking for an extra challenge, try a class incorporating aerobic movement, like CorePower’s YogaSculpt offering.

Head to an ice rink (or a frozen pond)

Ice skating is another way to take advantage of sub-zero temperatures while keeping your heart rate up. You don’t have to be a figure skater or a hockey player to get a great workout with ice skating, which requires coordination across multiple muscle groups, necessitates constant movement, and is also low impact relative to other cardiovascular exercises.

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Take your frustrations to the boxing ring

Boxing is a winter workout that relieves stress and increases strength — Photo courtesy of Lorado / E+

Consider picking up boxing in the winter for an incredible full-body (and mind) exercise. Boxing techniques originate from the core, and practitioners must stay sharp and alert. Plus, it can be a great stress reliever after a long day at the office. Classes at places like Rumble Boxing focus on boxing technique and incorporate more traditional strength moves in a 50/50 format.

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Try cross-training

One of the best types of exercise for maintaining a high heart rate (thereby maximizing caloric burn) comes in cross-training. Classes like those offered by Barry’s or Orange Theory incorporate multiple stations of cardiovascular exercises — such as running, biking, or rowing — alongside strength exercises leveraging free weights. Engaging various muscle groups throughout a workout will keep your body on its toes (and your mind working too).

Find an indoor or heated pool

Swimming isn’t just for summertime. Reap the benefits of this low-impact, full-body workout in colder months by finding an indoor or heated pool. Swimming is easy on the joints, tones muscles, improves cardiovascular health, and can be very meditative in practice — a great stress-reducing activity. Studies have shown swimming can counteract high blood pressure and control blood sugar.