17 Fun Exercises When Weather Keeps You In
With winter weather on the way, many of us will be spending more time indoors. But just because it’s cold and wet outside doesn’t mean you have to neglect your fitness routine.
There are plenty of ways to get moving and break a sweat right in the comfort of your own home. In this blog post, we’ll explore 10 fun indoor exercises perfect for bad weather days.
These at-home workouts require little to no equipment and are easy to fit into your schedule no matter how busy you are.
10 Fun Indoor Exercises for Bad Weather Days
1. Jumping Jacks – This classic cardio move never gets old. Simply jump up and spread your legs out as you raise your arms overhead, then jump again bringing your arms and legs back in. Do these in intervals to really get your heart pumping.
2. Planks – Planks strengthen your core muscles. Get into a pushup position, then lower down onto your forearms. Keep your back flat and hold the position. Work your way up to holding a plank for 30-60 seconds.
3. Squats – Standing with feet shoulder-width apart, push your hips back and bend your knees, lowering down like you’re sitting in a chair. Make sure your knees don’t go past your toes. Do 15 reps, 3 sets.
4. Lunges – Step forward with one leg, lowering your hips until both knees are bent at about a 90 degree angle. Keep your chest up and core engaged. Repeat on each leg for a complete rep.
5. Wall Sits – Lean back against a wall with your feet about 2 feet in front of you. Slide down the wall until your legs are bent at a 90-degree angle. Hold the seated position as long as you can.
6. Pushups – Place your hands on the floor a little wider than shoulder-width apart. Keeping your back straight, lower your chest to the ground then push back up. Do as many as you can.
7. Burpees – This intense exercise really gets your heart rate up. From standing, squat down and place your hands on the floor. Kick your feet back into a pushup position. Do a pushup then jump your feet back to hands. Leap up and repeat!
8. High Knees – Run in place, lifting your knees as high as you can. Make sure to swing your arms as you would when running. Shoot for 60 seconds.
9. Mountain Climbers – Get into a high plank position. Lift one knee towards your chest, then switch as quickly as you can (like you’re climbing a mountain). Go for 20 reps per leg.
10. Jump Rope – All you need is a jump rope to get this killer cardio workout. Jump on your toes and alternate feet as quickly as you can. Challenge yourself to 2 minutes of non-stop jumping.
11. Leg Raises. Leg raises target your lower abdominals and hip flexors. Lie on your back with your legs extended and hands at your sides. Keeping legs straight, slowly raise them up towards the ceiling, stopping before your butt comes off the floor.
Lower back down and repeat for 10-15 reps. For added difficulty, do bicycle legs by alternating bending one knee towards your chest.
12. Crunches. Crunches strengthen the rectus abdominis, the long flat muscle that runs down the length of the front of your abdomen. Lie on your back with your knees bent and feet flat.
Cross your hands gently behind your head, being careful not to pull on your neck. Contract your abs to lift your head, neck, and shoulders off the floor. Hold for a moment then lower back down. Do 2-3 sets of 10-15 reps.
13. Dance Exercises. Dancing is a super fun way to get your heart pumping right in your living room. Play some upbeat music and move however feels good.
Try following along to Zumba or dance workout videos on YouTube. Not feeling choreographed moves? Just turn up your favorite playlist and dance it out freestyle.
14. Yoga. Yoga builds both strength and flexibility through a series of held poses. Flow through sequences like the warrior poses, downward dog, tree pose, and child’s pose.
Hold each for 5-10 long deep breaths. Yoga requires no equipment and there are many free videos available online to follow along.
15. Hula Hooping. Hula hooping is a great core workout. Start with short 1-2 minute intervals to build up your muscles and stamina. Maintain proper form, keep your feet hip-width apart and core engaged.
Rotate your hips in a smooth circular motion. Hula hooping tones your abs, obliques, and lower back.
16. Stair Climbing. Use the stairs in your home for a tough cardio and lower body workout. Climb up and down for a set time or number of reps. For low impact, step up and down one stair at a time.
For high intensity, do crossover step-ups touching the stair above. Get creative and mix in lunges, squats, or side shuffles.
17. Resistance Band Workouts. Resistance bands allow you to do strength training anywhere. While seated, wrap it around your legs and open and close them. Standing on the band, do arm exercises like bicep curls and shoulder raises.
Lie on your back and place it around your hips for abduction exercises. Bands provide progressive resistance and come in varied strengths.
Conclusion
Bad weather is no excuse to skip your workout when you have so many options for fun indoor exercises. No matter your fitness level, you can get moving at home with basic bodyweight moves like planks, squats, and lunges.
More advanced options like burpees and jump rope will really skyrocket your heart rate. The next time the weather is gloomy, try out a few of these 10 indoor exercises. Your body will thank you! Learn here more happiness hacks and personal healthy habits growth.