6 Indoor Workouts to Beat the Winter Blues

As the temperatures drop and the winter rains arrive, outdoor activities become less appealing.

It's crucial we find alternative ways to stay fit and energised - especially to help fight off seasonal affective disorders that many of us experience with the shorter days and less sunlight.

Whether you're a fitness enthusiast or just starting your wellness journey, these six indoor workouts for winter are guaranteed to keep you engaged, inspired, and moving towards your goals all through the colder months.

Indoor bodyweight exercises for winter

Mountain Climbers

Mountain climbers are a dynamic and challenging bodyweight exercise that engages multiple muscle groups while elevating your heart rate. Here's how to perform them:

1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
2. Engage your core and bring one knee toward your chest, then quickly switch and bring the other knee forward while extending the opposite leg back.
3. Continue alternating the movement of your legs, mimicking a running motion while keeping your upper body stable.
4. Aim for a controlled pace, maintaining proper form throughout the exercise.
5. Perform mountain climbers for a set duration, such as 30 seconds to 1 minute, or complete a certain number of repetitions.

Mountain climbers provide an excellent cardio challenge, engage your core muscles, and work your arms, shoulders, and legs. They are a fantastic addition to your winter bodyweight workout routine, helping you stay active, burn calories, and maintain overall strength and fitness while indoors.

Personal trainer tip: Take your climbing workout to the next level with one of our Steppers or Stair Climbing Machines.

Jumping Jacks

Jumping jacks are a classic exercise that gets your heart rate up and works multiple muscle groups.

1. Start by standing with your feet together and arms at your sides.
2. Jump, spreading your legs wider than hip-width apart while raising your arms overhead.
3. Jump again, returning to the starting position.
4. Repeat this movement for 30 seconds and aim for three sets.

Jumping jacks are a great way to get your blood flowing and warm up your body during the winter months.

Personal trainer tip: Grab one of our Rebounders and start building core strength into your jumping jack routine.

Bodyweight Squats

Squats are a fundamental lower body exercise that you can easily do at home.

1. Begin by standing with your feet shoulder-width apart.
2. Lower your body as if you're sitting back into an imaginary chair, keeping your knees in line with your toes and your chest lifted.
3. Go as low as you comfortably can, then push through your heels to return to the starting position.
4. Aim for 10 to 15 repetitions, focusing on maintaining proper form and gradually increasing the number of sets as you get stronger.

These three bodyweight exercises provide a well-rounded workout, targeting different muscle groups and boosting your overall fitness.

They require minimal space and no equipment, making them perfect for staying active and maintaining your fitness routine indoors during the winter season.

Personal trainer tip: Accelerate your lower body strength with one of our Max Squat Rack Packages.

Indoor gym equipment exercises for winter

Treadmill High Intensity Interval Training (HIIT) Workout

Equipment needed: We recommend the Orbit StarStrider SS55C Treadmill because it is the perfect all rounder with a max speed of 18km/h and 15 atomic incremental levels. With Elastomer Shock Absorbing Cushions, work out in comfort knowing that your joints are protected. Connect with Bluetooth and follow your own tracks.

Make the most of your home gym treadmill by incorporating this high-intensity interval training (HIIT) into your winter workout routine.

Warm-Up

Start with a 5-minute brisk walk or light jog to warm up your muscles and increase your heart rate gradually.

Interval Set 1: Speed Intervals

1. Increase the treadmill speed to a challenging pace that pushes your limits.
2. Run at this increased speed for 1 minute.
3. Reduce the speed to a comfortable pace for 1-2 minutes of active recovery.
4. Repeat this speed interval pattern (1 minute fast, 1-2 minutes recovery) for a total of 5 sets.

Interval Set 2: Incline Intervals

1. Set the treadmill incline to a moderate level (e.g., 5%).
2. Jog or walk at this incline for 2 minutes.
3. Lower the incline to 0% and recover for 1-2 minutes at an easy pace.
4. Repeat this incline interval pattern (2 minutes incline, 1-2 minutes recovery) for a total of 4 sets.

Interval Set 3: Combo Intervals

1. Increase the treadmill speed to a challenging pace and set a moderate incline (e.g., 3%).
2. Run at this combination of speed and incline for 1 minute.
3. Reduce the speed and lower the incline to an easy level for 1-2 minutes of active recovery.
4. Repeat this combo interval pattern (1 minute combo, 1-2 minutes recovery) for a total of 3 sets.

Cool-Down

1. Finish your treadmill interval training session with a 5-minute cooldown, gradually decreasing the speed and incline.
2. Slow down to a comfortable walking pace to bring your heart rate back to normal.

Remember to adjust the intensity and duration of the intervals based on your fitness level and preferences. Stay hydrated throughout the workout and listen to your body.

This treadmill interval training routine will challenge your cardiovascular system, improve endurance, and help you burn calories effectively in the comfort of your home.

Dumbbell Circuit Training Routine

Equipment needed: A set of dumbbells (choose a weight that challenges you but allows you to maintain proper form).

Warm-Up

Begin with 5-10 minutes of light cardio, such as jogging in place or jumping jacks, to warm up your muscles.

Circuit Set 1

Perform each exercise back-to-back without resting. Complete the entire circuit and take a 1-2 minute rest before repeating the circuit three (3) times.

Goblet Squats

1. Hold a dumbbell vertically at chest level, feet shoulder-width apart.
2. Perform squats, lowering your hips down while keeping your chest lifted.
3. Aim for 10-12 reps.

Dumbbell Rows

1. Place one hand and knee on a bench or sturdy surface.
2. With the opposite hand, hold a dumbbell and pull it up towards your hip, keeping your elbow close to your body.
3. Perform 8-10 reps on each side.

Dumbbell Shoulder Press

1. Hold dumbbells at shoulder level, palms facing forward.
2. Press the weights overhead, extending your arms fully.
3. Lower them back down to shoulder level.
4. Aim for 10-12 reps.

Circuit Set 2

Perform each exercise back-to-back without resting. Complete the entire circuit and take a 1-2 minute rest before repeating the circuit (3) times.

Dumbbell Lunges

1. Hold dumbbells at your sides, step forward with one leg, and lower your body until both knees are at 90-degree angles.
2. Push back up to the starting position.
3. Perform 8-10 reps on each leg.

Dumbbell Chest Press

1. Lie on your back on a mat or bench, holding dumbbells directly above your chest, palms facing forward.
2. Lower the weights to the sides of your chest, then press them back up.
3. Aim for 10-12 reps.

Dumbbell Bicep Curls

1. Stand with dumbbells in your hands, palms facing forward.
2. Keeping your upper arms stationary, curl the weights towards your shoulders, squeezing your biceps.
3. Lower them back down.
4. Perform 10-12 reps.

Cool-Down

Finish the circuit training with a 5-minute cool-down, which can include light stretching exercises for the muscles you worked.

Remember to use proper form throughout the exercises, choose weights that challenge you but allow you to maintain proper form.

This dumbbell circuit training routine will target multiple muscle groups, enhance strength, and help you achieve a full-body workout from the convenience of your home.

Full Spin Bike Routine (including intervals)

Equipment needed: We recommend the Orbit Sierra OSP125 Spin Bike because it has belt driven resistance for smoother and quieter workouts. The 18kg flywheel allows you to transition easily between high and low intervals while ensuring consistent momentum. It also has an LCD monitor to track your distance speed, time and calories.

Here's a simple spin bike routine you can do at home during winter:

Warm-Up

Start with a 5-minute easy-paced cycling to warm up your muscles and get your body ready for the workout.

Steady-State Ride

1. Set a moderate resistance level that challenges you but allows you to maintain a steady pace.
2. Cycle at a consistent intensity for 10 minutes, aiming for a moderate level of exertion.
3. Focus on maintaining proper form, keeping your core engaged, and pedalling with a smooth and controlled motion.
4. Use this time to enjoy the ride, listen to music, or watch your favourite show to keep yourself motivated and engaged.

Interval Sprints

1. Set the resistance level slightly higher than your steady-state ride.
2. Sprint for 20 seconds, pedalling as fast as you can with maximum effort.
3. Recover for 40 seconds by reducing your speed and pedalling at an easy pace.
4. Repeat the sprint and recovery cycle for a total of 8-10 rounds.

Hill Simulation

1. Increase the resistance level to simulate riding uphill.
2. Cycle at a moderate pace while focusing on maintaining a smooth and controlled pedal stroke.
3. Visualise climbing a hill and engage your lower body muscles as you push against the resistance.
4. Continue this hill simulation for 10 minutes, adjusting the resistance level to challenge yourself.

Cool-Down

1. Finish the spin bike routine with a 5-minute cool-down.
2. Gradually reduce the resistance and slow down your pedalling pace.

This spin bike routine will challenge your cardiovascular endurance, build leg strength, and provide a satisfying indoor cycling workout experience during winter.

If you’d like more advice on the best indoor winter workouts, call 1300 13 42 13, email or message us in your own time. We’ll give you the right advice so you can keep hitting your fitness goals in the cold weather.