Five Tips for Exercising at Home During Winter

2/16/2023 | Medical Staff - COPC Sports, Spine & Joint

As winter drags on in Central Ohio, finding the energy to go to a gym and work out can be challenging. While it’s tempting to come home and hit the couch, your body needs to move to keep yourself healthy all winter long. Not only will it help you stay in shape and prepared for spring weather, but it can help fend off colds and flu, burn off winter weight, and keep you happy and upbeat even when you miss the sunshine.

No matter what exercise you enjoy most, you can find indoor alternatives that help you avoid cold weather. Here are five winter exercise ideas to get you moving at home during the chilly months.

Running Alternatives

If you love cardio, you probably don’t want to give up that “runner’s high,” but you might not want to venture out into frosty conditions either. During the cold winter months you can get your heart pumping indoors with cardio workouts you can do at home such as:

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


Chances are your family and family pets are getting a little stir crazy inside the house too. Play actively with your kids or pets for another cardiovascular workout option. Whether it is a game of hide and seek or a family dance-off, playing together is a good workout and great fun. Just be sure to secure the breakables and move that coffee table out of the way!


The military has used calisthenics (or bodyweight exercises) for years to build up strong soldiers. You can do calisthenics in your house easily without purchasing any special equipment. Just perform three or four of these exercises three or four times a week to grow stronger all winter long:

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

Fitness Blender workouts

If you aren’t sure what type of home workout is right for you, check out The husband-and-wife duo offers free full-length workouts of all different types and difficulties so you can find a routine you enjoy. They also offer workouts made for busy schedules, getting you the most exercise in the least amount of time.

Workouts to do at home

1. Two Sets Of:

  • 30 Jumping jacks
  • 20 Mountain climbers
  • 10 Air squats
  • 5 Burpees

2. Three Sets Of:

  • 10 Push-ups
  • 10 Air squats
  • 10 High knees
  • 10 Sit-ups

3. For Time:

  • 50 Jumping Jacks
  • 40 High knees
  • 30 Leg lifts
  • 20 Push-ups
  • 10 Burpees

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