With shorter days and the dark hitting at 5pm, staying active might not be quite what you’re up for after a day at work. Getting to the gym in the dark? Eugh. No excuses accepted – easy, at-home exercises will keep you moving and motivated without needing to swap your hotpants for fleecy leggings.
1. Bodyweight Squats
Bodyweight squats are a versatile exercise that strengthens your lower body and core. They’re easy to modify based on your fitness level, and the best part is you don’t need any equipment. Just stand with your feet shoulder-width apart, lower yourself down as if you’re sitting in a chair, and push back up. Aim for three sets of 15 reps to keep your legs and glutes toned and powerful.
2. Indoor Walking or Marching in Place
Walking outside may be less appealing when it’s windy and flash floods are again a thing, but marching in place or doing laps around your home can provide a great cardiovascular workout. Set a timer for 10-15 minutes and march at a brisk pace. Pump your arms for extra calorie burn and make it fun by playing your favorite music or even walking in front of the TV during your favorite show.
3. Push-Ups
Push-ups are a classic exercise that works the upper body, including the chest, shoulders, and triceps. If traditional push-ups are too challenging, start with knee push-ups or do them against a wall. Set a target of 10-12 push-ups per set and gradually increase as you get stronger. This exercise is perfect for building upper body strength without any fancy equipment.
4. Plank Holds
The plank is an excellent full-body exercise that helps to build core stability, which is key to overall fitness. Hold a plank position by getting into a push-up stance and balancing on your forearms and toes. Keep your body in a straight line, avoiding any sagging in your lower back. Aim to hold the position for 20-30 seconds and increase the time as you progress.
5. Step-Ups Using a Sturdy Chair
If you have a sturdy chair or low step, you can perform step-ups to elevate your heart rate and target your lower body muscles. Simply step onto the chair with one foot, drive through your heel to bring yourself up, and then step back down. Alternate legs and aim for 10 reps on each side. Add weights if you can.
6. Yoga or Stretching Routine
Staying active during winter isn’t just about cardio or strength—flexibility is important too. Yoga is a great way to stay both physically and mentally healthy. Set aside 20-30 minutes for a gentle yoga flow or follow along with an online stretching routine. This will help improve your flexibility, reduce stress, and keep your body limber during the colder months.
