Woman doing home exercise on a crisp winter morning

Lifestyle, Sport

Home Exercise: a full body routine to stay fit this winter

Keep yourself active in winter without leaving the house with these simple home exercises

Shorter days and colder temperatures. As winter draws nearer, often your motivation to exercise will waver. Hardly surprising as the conditions don’t really encourage you to throw on your running shoes and pound the icy pavement. Lack of motivation to exercise, coupled with comfort eating, is one of the main reasons people put on weight during winter. Achieving the recommended 150 minutes a week of physical activity may seem like an impossible feat.

To avoid this – and the cold – indoor home exercise can help keep your fitness on track throughout the winter and support your ongoing health and wellbeing. Plus, exercise is known to help to strengthen your immune system reducing the risk of illnesses during the colder months. Double bonus.

Love your life this winter. Keep fit with our easy and simple all over body exercises that you can do in the comfort of your own home.

Get your heart pumping

Warm up with a cardio circuit. Circuits are great because they keep your heart rate up – burning lots of calories as you move from one exercise to the next without resting. Increasing your heart rate through exercise is also a great way to maintain a healthy blood pressure.

Home exercise circuit:<em>Do each exercise for 40 seconds with 20 seconds’ rest:</em></p>
<li><strong>Burpees</strong>Begin in a standing position, squat down placing the hands on the floor shoulder width apart in a crouching position. Shoot the legs out straight to the rear and return the knees back in line with the elbows and jump into an upright position again.</li>
<p> 	</p>
<li><strong>Jumping lunges</strong>Step forward with one leg lowering your hips until both knees are bent to a 90-degree angle. Jump the alternate leg forward so you are switching between each side.</li>
<p> 	</p>
<li><strong>Bear crawls</strong>Start in plank then crawl across the floor on all of your arms and legs. When you reach the end of the room, crawl backwards and continue until you complete your 40 seconds.</li>
<p> 	</p>
<li><strong>Mountain climbers</strong>Start in plank then bring one knee up towards your hips and back to the start position and quickly repeat this with the other knee. Continue to switch the knees so that you are using a running motion.</li>

Squat until you’re hot

Squatting not only tones your legs by building muscle but also improves strength and balance in your lower body.

Squatting at home:
3 sets of 10 reps

  • Squats
    Stand with your feet shoulder width apart, squat 20 times, making sure you keep your back straight and knees over your feet. Take your time and don’t rush it, as this will help build strength in your leg muscles and improve your balance. Increase the exercise intensity by adding five additional squats each day or introduce weights
Woman in living room with her knees bent to seated position holding weights with her hand out in front of her

Armed and ready

Working your upper body will help to tone your back and arms, strengthening muscles you use every day.

Biceps and triceps at home:
3 sets of 20 reps (10 on each arm)

  1. Biceps
    Your legs shoulder width apart, hold two small weights in each hand (or two small water bottles) and push them out in front of you in a punch-like motion repeatedly.
Sporty beautiful woman exercising at home to stay fit
  1. Triceps
    Using a chair, face away with your hands on the edge to support your weight, bend your elbows to lower your body towards the floor and the push back up to work your triceps.
Woman facing away from chair with her legs bent and resting her hands on edge of chair behind her

Core strength

Exercising your core muscles will help to achieve a flat stomach and will provide stability and strength in everything you do.

The perfect plank routine:
Hold each plank position for 30-60 seconds

  • Try the 3-way plank. Hold a straight plank position to work your abdominals then turn on your side, balancing on one hand – or forearm if this is too intense – to work your oblique muscles. Repeat on the other side.
Woman in living room planking on the floor

Keep your health and fitness motivation this winter with a home exercise routine. Follow our guide or download a workout app to help you keep active, prevent winter weight-gain and stay feeling energetic without having to leave the house!