Including how to beat fatigue, and ways to stay safe outside (especially when it’s dark), this is our expert guide to building an effective winter fitness routine.
As darker, colder nights arrive, it can feel a little overwhelming to start (or continue) a new workout regime; especially when the allure of a few more minutes in a warm, cosy duvet beckons. However, it can be done – whether you are a fitness beginner or have a particular challenge in mind.
Here’s our expert-backed guide to building a safe and effective winter fitness routine, including tried-and-trusted routines for working out at the gym, at-home and outside.
Step one: set your goals
We all know regular exercise is good for our health, but sometimes that’s not quite enough to get you motivated. That’s why setting (realistic) goals is so important – whether it’s toning up, building strength, or training for an event like a half marathon.
Creating a schedule is crucial too, helping you stick to your new routine consistently. Struggle to find time for exercise? Take the advice of personal trainer and Technogym ambassador Ria Gandhi. “Plan and time-block your workouts in your calendar just like any other important appointment,” she advises. “Regular exercise is also more effective than sporadic intense workouts. Aim for a balanced routine that you can maintain over the long term.”
Step two: get the basics right
“Wherever you choose to work out, it is crucial to warm up effectively,” says Gandhi. “Cold muscles and joints are more prone to injury, so focus on dynamic stretching, and movements that raise your heart rate and boost circulation around the body. A warm-up is also a great way to prepare the mind and help you get into the zone mentally, which can always feel a little tougher when it’s cold outside!”
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Step three: stay hydrated
It’s easy to remember to hydrate yourself during exercise when the weather’s warm, but while the cold can suppress thirst, it’s still really important you drink up in the winter too. “Hydration is key to maintaining energy levels and performance, so make sure to drink plenty of water,” says Gandhi. “Sipping on herbal tea on the way to the gym is a great way to boost hydration and stay warm as well.”
Step four: listen to your body
We all want to see results from our workout regimes, but don’t push yourself to exhaustion – especially at the start of your new programme. That’s a surefire way to become injured fast. Equally, if you are struggling with a winter cold or feeling fatigued, it might be worth taking a few days off, or swapping things around for some slower movement such as stretching or walking, until you feel better again. After all, as Gandhi emphasises “recovery is crucial for progress. Don’t push through pain.”
Worried you’ll never start again? Schedule the exercise class or activity you like most to treat yourself with on ‘the first day back’. It will motivate you to lace up your trainers much more if you see it as something to look forward to.
Your winter fitness routine: At the gym
Cardio workouts:
“Cardio is essential for improving cardiovascular health, boosting endurance, and supporting overall fitness,” says Gandhi. From treadmills and ellipticals to the stationary bike, including a blend of equipment in your training programme not only improves your stamina but keeps boredom at bay too. Try starting a little circuit on each of the machines, increasing the length of time you spend on each (10, 20, 30 minutes etc) each week. Many leading gyms now also use equipment, such as Technogym, that allow you to play games, run ‘outside’ and customise your workouts to your goals with ease – perfect for anyone who feels a little overwhelmed.
Try combining both ‘steady-state’ cardio and ‘interval training’ into your in-gym routine as well, advises Gandhi. “Steady-state cardio involves maintaining a consistent, moderate-intensity effort, such as jogging or cycling for an extended period, which helps to build endurance and cardiovascular fitness. Interval training alternates between short bursts of high-intensity exercise and periods of lower-intensity recovery, challenging the body to improve oxygen delivery and efficiency more rapidly.” A quick sprint at the end of your treadmill session, for example, or a minute full-out intensity on the rower after a longer session would fit the bill.
Resistance Training (Lifting Weights):
Worried about lifting weights because you don’t want to ‘get bulky’? The right exercises will actually tone your body and build strength. “Focus on compound exercises such as squats, deadlifts, and bench presses,” Gandhi advises. “These exercises recruit multiple muscle groups and are excellent for building functional strength that translates into your everyday activities.”
If the weight section of the gym feels a little intimidating, ask to book a short personal training session where a trainer can talk you through the correct form and execution. You’ll be surprised how much more confident you feel. Or, build your way up from the free weight sections, with weighted squats, lunges and curls to maximise the strength-building nature of these exercises.
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Your winter fitness routine: Outside
Safety is paramount when exercising outside throughout the year, but especially in the winter. It’s colder, darker and the path underfoot can be more problematic, with the risk of slippy ice and even snow. The most important thing is to be visible – whether you are going for a run, cycle or other activity. “Winter days are shorter, so wear reflective gear if you’re exercising in the early morning or evening, and stick to well-lit, cleared paths,” says Gandhi. Share your planned route with friends and family too, so people know where you are and when you plan to return.
You could also consider working out in your lunch break if you are able too. That way it’s lighter (which can be an important safety consideration) and you may feel more motivated than during the darker mornings and evenings, when the siren call of your bed or sofa is stronger.
As for workout wear, “dress in layers”, says Gandhi. “Wear moisture-wicking base layers, insulating middle layers, and a waterproof outer layer. This helps regulate your body temperature and keeps you dry.” It also allows you to remove layers should you get too hot. Don’t forget gloves and a hat to protect your extremities too, and consider trail shoes for better traction if you don’t tend to run on tarmac roads.
Your winter fitness routine: At home
Really don’t want to leave the house to exercise? In good news, according to Gandhi “exercising at home can still be highly effective with the right approach.” You just need to follow a structured routine and progressively increase intensity as your fitness improves. To help you, apps and online content are making at-home workouts more effective, with ‘digital coaches’ keeping you accountable, while allowing you to exercise at any time that suits.
Or, you can build your own at-home HIIT circuit, which you can slot easily into your day – pre and post work, or during your lunch break. “Incorporating high-intensity interval training (HIIT) is a great way to boost cardiovascular health, even in a small space,” says Gandhi. “You can focus on compound bodyweight exercises that target multiple muscle groups, such as squats, push-ups, and lunges. Using minimal equipment, like resistance bands or dumbbells, can also add variety and intensity to your workouts, helping you continue to challenge your muscles.”
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Don’t skimp on nutrition
No fitness routine would be complete without a nutrition plan to go alongside it. However, this doesn’t have to feel or look like a ‘diet’, especially as you may not even want to lose weight. “Proper nutrition supports your fitness goals and overall health,” Gandhi reminds us, so look to “complex carbohydrates (like whole grains, sweet potatoes, and vegetables) for sustained energy; lean proteins (such as chicken, fish, or tofu) for muscle repair; and healthy fats (like avocados, nuts, and olive oil) for joint health.”
During winter, you may want to include more foods that are rich in vitamin D, including fortified dairy products, fatty fish, or eggs as well as supplements – due to reduced sunlight exposure. “Foods rich in antioxidants, such as berries, leafy greens and nuts, can also help combat inflammation and support recovery after winter workouts,” Gandhi advises, continuing to say that “the colder months can often bring cravings for comfort foods, and indulging in a small portion of your favourite treat every once in a while helps you maintain a healthy relationship with food. The key is moderation: enjoy the foods you love while keeping a balance that supports your fitness goals.”
Lead image credit: Reformation Fitness
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