Fit through the winter: indoor workouts for cold days

When icy cold temperatures dominate outside, the days seem to last only a few hours and it gets pitch-dark far too early, the sofa suddenly becomes more tempting than any workout. For many people, physical activity quickly slips to the very bottom of the priority list. Much to our regret – because winter has a strong impact on our mood, motivation and even our immune system. But don’t worry: in this blog post, we’ll show you how you can still stay fit and boost your motivation during the colder months.

Winter time = cosiness

The Christmas season is the time when we all tend to slow down a little. It’s cold and uncomfortable outside, the air is filled with the scent of biscuits, mulled wine and hearty festive dishes. Eating, relaxing and snuggling up in your favourite blanket quickly become the new daily routine.

But why is that? You can think of it like this: our bodies naturally switch into a kind of rest mode during this time of year. Less daylight also affects our hormone balance, making us feel tired more quickly and crave rest and comfort. On top of that, the cosy atmosphere left behind by the festive season invites us to make ourselves comfortable within our own four walls. Unfortunately, exercise often takes a back seat – even though we would benefit from it most right now.

A great way to stay motivated despite this is through indoor activities. They meet us exactly where we feel most comfortable in winter: at home. That means no freezing, no trip to the gym and no excuses due to bad weather. Instead, you can enjoy movement in a cosy atmosphere that matches your energy levels.

Keep it simple: the benefits of indoor workouts

Good old indoor workouts have become increasingly popular since the Covid pandemic, when gyms and fitness studios were closed for extended periods of time. Many fitness enthusiasts stuck with home training even after gyms reopened – and for good reason. Indoor workouts offer numerous benefits.

They can be easily and flexibly integrated into everyday life, whether it’s an evening session on the yoga mat between appointments or a quick workout in your pyjamas in the morning. They help get your circulation going, reduce stress and recharge your energy levels. And best of all: you don’t have to give up that cosy winter feeling completely. Movement becomes less of a chore and more of a small break just for you, your mind and your body. This sense of mindfulness often makes it much easier to stay consistent.

Another advantage is the significantly lower risk of injury, as you don’t have to deal with slippery paths or icy roads. This keeps exercise safe, effective and motivating even in winter.

Preparation: what do I need to get started with indoor workouts?

Now we’re getting down to business. Before you begin, it’s worth taking a quick look at the most important basics. The good news: you don’t need much space or expensive equipment for an effective indoor workout. With a bit of preparation, you can create an environment where movement feels enjoyable and safe.

Space & surroundings

A small free area of just a few square metres is usually enough for your workout. It should give you enough room to move and stretch comfortably. Make sure to remove any tripping hazards such as rug edges, cables or furniture so you can fully focus on your training. A non-slip, stable surface will also add an extra level of safety.

Good ventilation is just as important. Fresh air supports oxygen intake and helps you get going more quickly. The room temperature should be comfortable – not too cold, but not too warm either – so you don’t overheat unnecessarily.

For an extra boost of motivation, you can work with music, lighting and atmosphere. Your favourite playlist, warm lighting or a regular workout routine at the same time each day can work wonders. This turns your workout into a fixed and positive part of your day.

Clothing & equipment

For any type of workout, we generally recommend comfortable, breathable clothing that allows you to move freely. It shouldn’t pinch or slip and should give you a good body feeling – because when you feel comfortable, you’re more likely to enjoy exercising.

Optional equipment such as a yoga mat, dumbbells, resistance bands or a sturdy chair can add variety to your training, but they’re by no means essential. Many exercises can easily be done using just your own body weight.

If you don’t have any equipment at home or don’t want to buy anything extra yet, there are plenty of creative alternatives: water bottles work perfectly as light weights, and towels can be used for stretching or resistance exercises. Nothing stands in the way of your indoor workout!

These indoor workouts are perfect for cold winter days

You’re ready to kick-start your metabolism but not quite sure where to begin? Here are a few examples to help you get started straight away. Over time, you’ll notice how quickly you get into a rhythm and how certain exercises and routines begin to flow naturally. And who knows – you might even create your own little fitness programme 

Bodyweight training (no equipment)

Bodyweight training is ideal for winter because you need nothing but – as the name suggests – your own body. Classic exercises such as squats, lunges, push-ups and planks train several muscle groups at once and provide a functional full-body workout. The big advantage: you can do these exercises anywhere – in the living room, bedroom or even the office.

Here’s a short example of a 20-minute full-body workout:

• 2–3 minutes of stretching

• 5 minutes warm-up: jumping or jogging on the spot

Then 3 rounds of:

• 15 squats

• 12 lunges per side

• 10–15 push-ups

• 30–45 seconds plank

• Around 3 minutes cool-down

This short workout gets your circulation going and is perfect for doing in the morning after waking up.

Cardio workouts at home

Exercises such as jumping jacks, burpees or high knees will quickly make you break a sweat and improve your endurance – all without a treadmill or other cardio equipment.

You can choose between interval training (HIIT) and moderate endurance training. HIIT sessions are short, intense and particularly effective if your goal is fat burning, while moderate cardio is performed evenly over a longer period of time and is ideal for more relaxed workout sessions.

If you have sensitive joints, you can opt for joint-friendly alternatives. Low-impact exercises such as step touches, high knees without jumping or brisk marching on the spot keep your workout effective without putting unnecessary strain on your joints.

Yoga

Another great way to strengthen your body is yoga and mobility training. These sessions focus on flexibility, relaxation and recovery – exactly what both body and mind often need during dark, stressful winter days. Gentle movements, activation of deep muscles and conscious breathing help release tension and reduce stress.

Short morning or evening routines are particularly practical: energising in the morning to start the day awake and focused, or calming in the evening to unwind and improve sleep quality. Just 10–15 minutes of daily movement can sustainably activate your metabolism.

Strength training with minimal equipment

In addition to cardio, it’s also recommended to include short strength training sessions in your routine. Resistance bands or dumbbells allow for varied workouts and can be stored easily afterwards.

The goal isn’t just muscle building, but also improved stability and better posture. As little as 2–3 training sessions per week are enough to see progress. How you schedule and structure your workouts is entirely up to you, but a simple plan could look something like this:

• Day 1: Lower body (e.g. leg training)

• Day 2: Upper body (e.g. arms and back)

• Day 3: Full body & core

Conclusion

Winter may stand for cosiness and dips in motivation, but it shouldn’t get in the way of your health. Fortunately, tried-and-tested indoor workouts offer a flexible, time-saving solution suitable for every fitness level. Especially in winter, movement should be an integral part of everyday life – not only to strengthen your immune system, but also to boost your mood and energy levels. So, roll out your exercise mat and get started!