The Top Home Winter Exercises

As the days get colder and the nights get longer, many people will opt to stay indoors. This could lead to many hours of inactivity, such as sitting in front of the television watching their favorite shows. It could also cause an increase in the consumption of unhealthy snacks and beverages.

Doing this can be hazardous to a person’s health. In addition to weight gain, studies indicate eating the wrong foods combined with excessive sitting (aka the sedentary lifestyle) can increase the risk of having many health issues, such as diabetes, high blood pressure and cardiovascular disease.

It is imperative that a person maintain their fitness levels year-round. Many great exercises can be performed at home, with little or no equipment. Here are the top cardio and strength training exercises to do while indoors:


1. Cardiovascular Exercises


Jump Rope

  • - Hold rope comfortably in each hand  

  • - Flick wrists, allowing rope to swing over head

  • - As rope comes down, jump over rope

  • - Repeat

Muscles worked: Shoulders, glutes, thighs, calves, hamstrings, core

Jumping Jacks

  • Stand up straight, arms at sides

  • Jump legs apart, bring arms overhead and clap together

  • Jump legs together and bring arms back to sides

  • Repeat

Muscles worked: Shoulders, core, glutes, thighs, calves, hamstrings


  • - Jump straight up, arms extended

  • - Come down and immediately go into pushup position

  • - Without pausing, go into crouch position

  • - Jump straight up, arms extended

  • - Repeat

Muscles worked: chest, back core, shoulders, triceps, biceps, thighs, glutes, hamstrings, calves

Squat Jumps

  • - Stand with feet shoulder width apart

  • - Inhale and squat down as if a coil

  • - Exhale and explode upward towards the ceiling

Muscles worked: Thighs, glutes, hamstrings, core, shoulders, calves

High Knees

  • - Stand up straight

  • - Bring your left knee up as high as you can towards your chest

  • - Swing your right arm forward as if running  

  • - Quickly lower both and immediately raise right knee up towards chest

  • - Swing left arm forward as if running

  • - Lower and repeat quickly as if sprinting in place

Muscles worked: Thighs, hamstrings, glutes, calves, core shoulders, chest, back

2. Strengthening and Toning Exercises


  • - Lay face down on floor or mat

  • - With arms at sides, place palms on floor  

  • - Extend arms, lifting body parallel to floor

  • - Lower to starting position

  • - Repeat

Muscles worked: Chest, back, triceps, biceps, core


  • - Place forearms on floor or mat

  • - Raise torso and body off ground

  • - Keeping back horizontal, hold position

Muscles worked: Core, thighs, shoulders


Planks to Pushups

  • - Begin in pushup position with arms extended

  • - Lower body down onto right forearm

  • - Lower body onto left forearm to full plank position

  • - Straighten right arm to extended pushup position starting position

  • - Straighten left arm to full starting pushup starting position

  • - Repeat

Muscles worked: core, chest, back, chest, biceps, triceps

Squats (with or without dumbbells)

  • - Stand with feet shoulder-width apart

  • - Looking straight ahead, slowly lower as if sitting in chair

  • - Pause

  • - Slowly rise to starting position

  • - Repeat

Muscles worked: Thighs, glutes, hamstrings, calves, core


  • - Stand with feet shoulder-width apart

  • - Place hands on hips

  • - Take one step forward with right leg  

  • - Keeping back straight, slowly bend rear (left leg) until knee parallel to floor

  • - At same time, bend front right leg

  • - Slowly raise to starting position

  • - Step forward with left leg and repeat

Muscles worked: Thighs, glutes, hamstrings, core, calves

Bridge Exercise

  • - Lay on back with your feet planted onto the ground

  • - Keep arms on your sides for stability

  • - Raise hips toward the ceiling and lower  

  • - Repeat

Muscled worked: Glutes, core, lower back, hamstrings

3. Winter Indoor Exercise Program

Here are two short, but effective winter workouts

Workout # 1

  • 50 jumping jacks

  • 10 plank to pushups

  • 25 jumping jacks

  • 15 squats

  • 20 high knees

  • 25 jumping jacks

  • 20 bridge exercises

  • Repeat 2-3 sets

Note: rest 30 seconds between each exercise, 2-3 minutes between each set

Workout #2

  • Jump rope 2 minutes

  • 20 pushups

  • 10 lunges

  • 20 squat jumps

  • 10 burpees

  • 20 bridge exercises

  • Repeat 2-3 sets

The cold winter months can be challenging for those wishing to maintain their fitness levels. By being creative, a person can maintain their hard-earned fitness levels, even though most of their time is spent indoors. Try these exercises today, your body will thank you.


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