Regular exercise offers many proven benefits for your body, mind and overall health. It pairs beautifully with a low carb lifestyle, helping you feel energized, balanced and on track toward your wellness goals. But let’s be honest—when the winter chill sets in, it can be tempting to curl up and hibernate rather than hit the gym, yoga mat or trail.
The good news? Many creative workout techniques can keep you motivated, regardless of your fitness level. Whether you’re sweating it out at home, braving the gym or bundling up for an outdoor adventure, here’s a roundup of popular workout methods and tips to spice up your winter fitness routine.
1. AMRAP (As Many Reps or Rounds as Possible)
This workout keeps your heart rate elevated and your body active:
How it works: Choose 3 to 5 exercises (e.g., squats, lunges, push-ups and burpees). Perform 10 reps of each exercise in a circuit and repeat as many rounds as possible within a set time (e.g., 5 to 10 minutes).
Challenge yourself: Try to beat your previous record by completing more rounds in the same amount of time during the next session.
2. Circuit Training
Circuits provide a full-body workout in a short amount of time:
How it works: Perform 4 to 10 strength-training exercises back-to-back with minimal rest in between. After completing one circuit, rest briefly before repeating.
Versatility: You can focus on specific muscle groups, such as the upper body, lower body, or core, or choose a mix. Set a timer (e.g., 20 minutes) and challenge yourself to see how many circuits you can finish.
3. EMOM (Every Minute on the Minute)
Ideal for maintaining efficient and structured workouts:
How it works: At the start of every minute, perform a set number of reps of a selected exercise (e.g., 12 squats). The remaining time within the minute serves as your recovery. When the next minute begins, start again.
Mix it up: Combine different exercises into one EMOM session, alternating between movements like kettlebell swings, push-ups or jumping jacks.
4. HIIT (High-Intensity Interval Training)
A popular choice for burning calories and building endurance:
How it works: Alternate between short bursts of high-intensity cardio and low-intensity recovery periods. For example,30 seconds of sprinting followed by 30 seconds of walking, repeated for 10 to 20 minutes.
Why it works: HIIT boosts your Metabolism , keeps your workouts engaging and can be performed with minimal equipment.
5. Supersets
Build strength and save time with this effective technique:
How it works: Perform two different exercises back-to-back without rest. For instance, alternate between bicep curls and tricep dips.
Benefits: Supersets are excellent for targeting opposing muscle groups and maintaining intensity throughout your workout.
6. Tabata Training
Quick, intense and highly impactful:
How it works: Perform 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total).
Maximize results: Choose exercises that rapidly elevate your heart rate, such as burpees, mountain climbers or jump squats.
Perfect for busy days: A Tabata session is short yet powerful, making it ideal when your time is limited.
7. Winter Walks and Outdoor Adventures
Don’t underestimate the benefits of a brisk winter walk or hike:
Get outside: Bundle up and explore nearby parks or trails for a low-impact workout that keeps you moving. Try incorporating walking lunges or stair sprints for an extra challenge.
Bonus: Spending time outdoors can boost your mood and provide the fresh air you need.
8. Home Workouts and Fitness Apps
The convenience of exercising at home has never been easier:
Use apps and online classes: Fitness apps offer options from strength training to guided yoga sessions.
Set up a home gym: Use simple equipment like resistance bands, dumbbells or even household items (water bottles or canned goods) for weight.
Bodyweight exercises: No equipment? No problem. Moves like push-ups, planks and squats work wonders for strength and endurance.
4 Tips for Staying Motivated This Winter
- Set a schedule: Consistency is key, so plan your workouts as part of your weekly routine.
- Find a workout buddy: Exercising with a friend (virtually or in person) can keep you accountable and make workouts more fun.
- Celebrate progress: Whether completing an extra round of AMRAP or trying a new fitness class, every win counts.
- Reward yourself: Treat yourself to a post-workout smoothie or new fitness gear.
This winter don’t let the cold weather hold you back. Whether you’re crushing a HIIT session, walking in the snow or following along with a fitness app, these techniques will help you stay active and energized. Your body, mind and overall health will thank you. Here’s to making the most of your winter workouts!
As always, consult with your physician before starting any new exercise program.
