How to stay motivated to exercise in winter (plus 10 workouts to try)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Dread exercising in winter? Explore tips to help you stay motivated to move in cold weather when you'd rather be warm in bed. Plus, 10 great winter workouts you can try.
Ah winter. It’s dark out, cold, and there’s a biting wind whistling down the street. Wanna grab your running shoes and start pounding the pavement? We didn’t think so.
When winter hits, it’s no surprise that many of us ditch our workout routines and reach for the hot cocoa instead. And while it’s normal to feel a little unmotivated as the weather shifts, winter exercise doesn’t just help us stay fit, it can help us manage stress and keep our energy levels up. Exercising during the winter can also boost your mood — which can be super important if the cold temps and long nights get you down.
Staying active during the colder months doesn’t have to mean pushing yourself to the max or braving harsh conditions if that’s not your thing. There are plenty of ways to make winter workouts more fun and enjoyable. With a few small adjustments, you could soon start to notice how much better you feel during this time of year.
Why winter workouts are important for your mental health
Winter can feel tough on our bodies and minds, with shorter days, less sunlight, and colder temperatures. These changes can make us feel more tired, sluggish, or even a little down. This is especially true if you get the “winter blues” or seasonal affective disorder (SAD), where the lack of sunlight means your mood and energy levels take a dive. (Currently in a funk? These nine tips can help shift a low mood.)
Exercise can play a big role in managing these wintertime challenges because moving your body can trigger the release of natural mood-boosting chemicals, fight stress and help you to think more clearly.
Getting active in the winter can also improve sleep and help regulate your sleep-wake cycle, so even if you’re feeling thrown off by the longer nights and early darkness, exercise can help you get the rest you need to start your mornings on the right foot. Cue a good mood and steady energy throughout the day too!
How to stay motivated (and safe) in cold weather: 6 tips for exercising in winter
Finding the motivation to work out in winter can be challenging. We get it. But, with a few simple tips to help you stick to your goals, you can stay motivated and safe while exercising in colder weather.
1. Set realistic goals for the season
Start by setting small, achievable goals that feel right for the season. Winter can be more about maintaining your fitness and feeling good rather than pushing for big gains or intense goals.
Decide on manageable goals like working out three times a week or moving for 20 minutes a day so they feel achievable, and don’t forget to leave room for flexibility.
And when you’re really struggling, aim to just get started. Once you’ve got your sneakers on, you might find it easier to begin that workout. Be gentle with yourself and listen to what feels best for your body and mind — some days might feel easier than others, and that’s completely normal. These seven tips can help you push through a workout mentally.
2. Create a winter routine
Decide on a time that suits your energy levels and lifestyle—like in the morning, during lunch, or in the evening—and stay consistent. When you make exercise a regular part of your day, you’re less likely to have to force yourself to do it.
And remember, it’s okay if some days don’t go as planned — just get back to your routine the next day.
3. Dress for the weather
If you plan to workout outside, layer up your clothing to stay comfortable and dry as it can make winter exercise much more enjoyable.
Start with a breathable, moisture-wicking base layer, add a mid-layer for insulation, and finish with a wind-proof, waterproof outer for protection from the elements. Add gloves, a hat, and warm socks to keep your fingers and toes cozy and safe, too.
Even if you’re just heading out to a studio down the street, make sure to dress warmly so that once you’re done sweating, you don’t catch a cold.
4. Warm your body up properly to prevent injury
Cold weather makes muscles tighter, which can increase your risk of injury. To help prevent this, start every workout with a warm-up, especially if you’re outside. Spend 5–10 minutes doing dynamic stretches or gentle movements like walking in place, jumping jacks, or arm circles to get your blood flowing and prepare your muscles.
A good warm-up loosens up your body, reduces stiffness, and gets you ready for the main part of your workout.
5. Find exercise buddies in your community
When you venture out for your exercise, see if a friend wants to join you so you can catch up while you work out or grab a coffee after a class. The shared experience can boost your mood and keep you going, even on days when it’s tough to get moving.
No real-life takers? Look for online fitness classes, join a virtual exercise challenge, or check if a friend wants to work out “together” by video call. Virtual communities can create accountability, which can help you stick to your goals. And who knows, you might even make a new friend out of it, too!
6. Reward yourself for getting out there
Staying active in winter deserves a celebration! Treat yourself when you hit small milestones — have a seasonal-spiced herbal tea after a workout, click “buy” on that new piece of workout gear you’ve been eyeing for months now, or become your own DJ and make a fun, feel-good playlist to exercise to.
Rewards can make the experience more enjoyable and give you something to look forward to. Even simple treats, like watching an episode of a favorite show or getting into comfy clothes post-workout, can help you recognize your efforts and build positive vibes around your winter workouts.
10 great workouts to get your exercise during the winter
Finding the right workouts for winter doesn’t mean you have to head out into the cold — but you can if you want to!
There are so many options you can enjoy indoors—even on the chilliest days—depending on what feels best for you. These are ten great winter workouts that’ll keep your body moving, boost your energy, and help you feel your best.
1. Indoor yoga
Ideal for warming up stiff muscles and relieving stress, plus, you don’t need much space or equipment — just a mat or a soft carpet. Check out online classes and videos for beginner to expert workouts.
2. Strength training at home
Use dumbbells, resistance bands, or your body weight — or grab a can of tomatoes from your cupboard! Try exercises like lunges, squats, and push-ups indoors, so you can maintain or build muscle without braving the cold.
3. Treadmill or stationary cycling
If you have access to equipment, enjoy cardio without the cold. These machines let you set a steady pace, so you can up your fitness without overdoing things.
4. Dance workouts
Dancing is great fun, but it’s also a fantastic cardio workout. Try a virtual dance class or follow a YouTube tutorial for a quick, energetic session to get your heart pumping and your face smiling. You can even invite your friends over for an 80s aerobic dance party and dress the part too!
💙 Only have five minutes? Add Mel Mah’s Dance Break to your routine.
5. Winter hikes
If you’re up for some fresh air, bundle up and head out for a winter hike. It’s a great way to explore nature, and the cold will likely feel refreshing once you start moving. Just be sure to dress in layers and check the weather before heading out.
6. Ice skating
Ice skating might look effortless, but it’s a solid workout for your legs and core. Many local rinks are open during the winter, and even if you’re a beginner, it can help you stay active and try something new. Make it social and see if your coworkers want to join you for a weekly session after work to help keep you motivated.
7. Running or jogging outdoors
With the right winter gear, running outside can be invigorating. Layer up in moisture-wicking clothes to keep comfortable, and watch for icy spots to stay safe.
💙 Try Mel Mah’s Mindful Run to experience 20 minutes of running with intention.
8. Cross-country skiing
If you have snow where you live, give cross-country skiing a try. It’s a full-body workout that’s low impact, making it gentle on the joints and awesome for the eyes. It’s the perfect way to soak in the beautiful scenery and the fresh air of a winter wonderland.
9. Pilates at home
Pilates strengthens core muscles and improves flexibility, and like yoga, it doesn’t need much space or equipment. Follow an online session to get a workout that supports your whole body, or practice some basic moves on your own.
10. HIIT (high-intensity interval training)
Combine bursts of high-intensity exercise with rest intervals to get a lot of action in a short space of time. These workouts can be easy to do at home and don’t require any equipment, just a little space for a few dynamic moves.
Winter exercise FAQs
How do I warm up before exercising in cold weather?
It can be tempting to start your outdoor exercise at a sprint because it’s so cold out, but that might risk stiffness and injury in cold muscles.
You’ll need to warm up first, so begin with 5–10 minutes of dynamic movements to gradually increase your heart rate and warm up your muscles.
If stepping out in sub-freezing temperatures to do your gentle movements doesn’t sound appealing (and we don’t blame you,) warm up inside before you head outdoors.
What exercises can you do when it's cold?
During colder months, there are lots of ways you can stay in shape and boost your mood by getting active:
Stay warm by working out indoors
Whether you venture down the block to the gym or stay at home, these indoor exercises need minimal space and equipment.
Yoga
Pilates
Strength training
HIIT
Dance workouts
Treadmill sessions
Brave the cold and get outdoors
It might be chilly, but there’s still joy and beauty in the winter — and exercise options available whether you’re close to nature or city-based. Make sure you’ve got proper gear and choose safe paths.
Walking
Jogging
Winter hikes
Cross-country skiing
Ice skating
How can I prevent injuries while exercising in the cold?
To prevent winter injuries, a few simple but important steps can help you take care of yourself.
Dress warmly in layered, moisture-wicking clothes to keep muscles warm and flexible. Make sure you warm up with gentle cardio or dynamic stretching to get blood flowing, as cold muscles are prone to strain.
When outdoors, avoid icy or uneven surfaces and use footwear with a good grip for stability. Most importantly, listen to your body — if something feels off, don't push through it. Instead, adapt to your needs and take it day by day.
How do I keep hydrated when I don’t feel thirsty in winter?
Strangely, we tend to feel less thirsty in winter, even when we’re losing water during exercise. So stay aware and follow these easy tips to maintain hydration and support your body's performance and recovery.
Keep a water bottle handy and take small sips throughout your workout. You might even set reminders to drink water before, during, and after exercise. Also, if cold water is unappealing, opt for warm drinks like herbal tea or water with lemon to stay hydrated and warm.
What are some tips to beat the winter blues while staying active?
If you’re feeling low because of the dark days and winter weather, you can combat winter blues with exercise, even if it’s just a little bit of movement. That’s because getting active can boost your mood and energy by releasing natural feel-good chemicals.
Set yourself a routine to get out for a walk in the fresh air (and sunshine, when the sun shows its face) and gather your friends or family to make it a fun, social occasion, too — which can also help you stay accountable.
Prefer to stay indoors? Counteract shorter days by sitting near a window or using light therapy to lift your mood, and join a virtual fitness class for encouragement and connection. Be kind to yourself — every bit of self-care can help make winter brighter and healthier. (Take a look at these 20 self-care practices for inspo).
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