As we navigate through the winter season, many of my clients encounter the formidable challenge of battling winter weight gain. The combination of colder temperatures and holiday festivities often leads to a more sedentary lifestyle and indulgent eating habits. However, armed with the right workout routine, you can stay physically active, rev up your metabolism, and stave off those unwanted winter pounds. I've curated a selection of five outstanding workouts designed to combat winter weight gain and help you maintain your fitness.
Remaining active during the winter months is essential to uphold a healthy lifestyle and prevent those extra pounds from piling on. Whether you opt for indoor cardio, yoga, resistance training, HIIT, or core-focused workouts, incorporating these exercises into your regimen will enable you to stay in good shape, elevate your energy levels, and keep those winter pounds at bay. Discover the workout that aligns with your preferences and schedule and prioritize staying active even when the weather outside is less than inviting.
Workout #1: Indoor Cardio Blast
The winter climate may deter outdoor cardio workouts, but you don't have to forgo your heart-pounding exercise sessions. Indoor cardio routines offer a fantastic solution to maintaining an elevated heart rate and burning calories, all while avoiding the chilly outdoors.
1) Jumping Jacks
Begin in a standing position with your feet close together and arms by your sides. Jump upwards, simultaneously spreading your legs wide and lifting your arms over your head. Return to the initial position and repeat. Aim to do three sets of 45 seconds each.
2) High Knees
Start with your feet at hip-width distance. Raise your right knee as high as you can while simultaneously swinging your left arm forward. Alternate between legs in a running motion. Aim to complete three sets of 45 seconds each.
3) Burpees
Begin in a standing position. Drop into a squat position and place your hands on the ground. Jump your feet back into a plank position, perform a pushup, and then jump your feet back toward your hands. Finally, explosively jump up from the squat position. Repeat this sequence for three rounds, with each round lasting 45 seconds.
4) Mountain Climbers
Start in a plank position. Alternate by bringing your right knee toward your chest and then quickly switching to bring the left knee in. Keep alternating in a running motion. Perform this exercise for three rounds, with each round lasting 45 seconds.
5) Boxing Cardio
Stand with your feet shoulder-width apart. Execute a series of jabs, crosses, and hooks in the air, incorporating rapid footwork and lateral movements. Perform this routine for three rounds, with each round lasting 45 seconds.
Workout #2: Winter Wonderland Yoga
Embrace the soothing and strengthening advantages of yoga to combat winter weight gain. Yoga not only improves flexibility but also fosters mindfulness and reduces stress.
1) Sun Salutation
Begin in a standing position, take a deep breath, and extend your arms overhead. Exhale as you fold forward, placing your hands on the ground. Inhale to lift your chest and gaze forward. Exhale as you step back into a plank position, then lower into a pushup. Inhale into upward-facing dog, and exhale into downward-facing dog. Repeat this sequence. Perform three rounds of 45 seconds each.
2) Chair Pose
Begin by standing with your feet together and your arms hanging by your sides. Inhale deeply and lift your arms overhead. Exhale as you bend your knees, lowering yourself into a seated position as though you were sitting in an imaginary chair. Hold this pose for 60 seconds.
3) Warrior II
Begin in a standing position, then step your feet wide apart. Rotate your right foot outward and bend your right knee while extending your arms parallel to the ground. Repeat the same movement on the left side. Complete three rounds of 45 seconds for each side.
4) Tree Pose
Stand on your right leg, lift your left foot, and position it on the inner thigh or calf of your right leg. Bring your palms together in front of your chest. Hold this pose for several breaths, then switch sides. Aim to hold each side for 60 seconds.
Workout #3: Winter Resistance Training
Add strength training to your winter exercise regimen to increase lean muscle mass, enhance your metabolism, and avoid gaining excess weight during the colder months.
1) Squats
Position your feet shoulder-width apart. Descend into a squat by flexing your knees and pushing your hips backward. Return to the initial stance and replicate the movement. Aim to finish three sets of 12 to 15 repetitions.
2) Pushups
Begin in a plank posture. Descend your body by flexing your elbows. Push yourself back up to the initial stance. Perform three sets of 12 to 15 repetitions.
3) Dumbbell Lunges
Grasp a dumbbell in each hand. Take a step forward with one foot, lowering your body until both knees are bent at a 90-degree angle. Return to the initial position and switch legs. Do three sets of 12 to 15 repetitions.
4) Bent-Over Rows
Hold a dumbbell in each hand, hinge at the hips, and slightly bend your knees. Pull the dumbbells toward your chest, squeezing your shoulder blades together. Lower the dumbbells back down. Perform three sets of 12 to 15 repetitions.
5) Plank with Shoulder Taps
Start in a plank position. Tap your right hand to your left shoulder, then your left hand to your right shoulder, alternating sides. Perform three sets of 12 to 15 reps per side.
Workout #4: Winter HIIT (High-Intensity Interval Training)
1) Jump Squats
Execute a squat, then jump explosively, aiming for the sky. Land softly and transition into the next squat immediately. Complete three sets of 45 seconds each.
2) Burpee with Tuck Jump
Perform a standard burpee, and instead of a regular jump, execute a tuck jump by bringing your knees to your chest. Complete three sets of 45 seconds each.
3) Mountain Climber Sprints
In a plank position, rapidly bring your knees towards your chest. Execute a sprinting motion in place while keeping your core engaged. Complete three sets of 45 seconds each.
4) Sprint Intervals
Locate an open area. Sprint at maximum effort for 20 to 30 seconds. Follow this with a slow jog or walk for 30 to 60 seconds as a recovery period. Repeat this cycle.
5) Jumping Lunges
Start in a lunge position. Jump up and switch legs in mid-air, landing in a lunge on the opposite leg. Complete three sets of 45 seconds for this exercise.
Workout #5: Winter Core Blast
Prioritize your core to enhance the strength of your abdominal muscles and sustain a well-toned midsection during the winter season.
1) Planks
Start in a plank position, ensuring your wrists are directly under your shoulders. Maintain a straight line from your head to your heels. Perform three sets of 45 seconds each.
2) Russian Twists
Sit on the ground, leaning back slightly. Hold a weight or medicine ball, and rotate your torso, touching the ground on each side. Perform three sets of 45 seconds each.
3) Leg Raises
Lie on your back with your hands positioned under your lower back for support. Raise your legs towards the ceiling and then lower them slowly without letting them touch the ground. Perform three sets of 45 seconds each.
4) Bicycle Crunches
Lie on your back with your hands positioned behind your head. Bend your right elbow to bring it towards your left knee while extending your right leg. Alternate sides in a bicycling motion. Perform three sets of 45 seconds each.
5) Plank with Knee-to-Elbow
While in a plank position, bring your right knee towards your right elbow, then return to the plank position, and repeat the same movement on the left side. Complete three sets of 12 to 15 reps per side.