Winter can be a tough season to stay motivated and active. With shorter days and colder temperatures, it’s easy to find excuses to skip your workouts. However, Matt has found a way to stay committed to his fitness routine even in the coldest months.

He has developed four custom workouts that keep him moving and motivated despite the weather outside.

Workout 1: Snow Day Circuit

On days when the snow is coming down hard, Matt heads to his garage for an intense circuit workout that combines cardio and strength training. He starts with a quick warm-up of jumping jacks and bodyweight squats.

Then he moves onto a series of exercises that challenge his legs and core, including kettlebell swings, lunges, and planks. He finishes with a 10-minute burst of cardio, either running on the spot or jumping rope.

Workout 2: Winter Wonderland HIIT

When the snow has stopped falling, but the temperatures are still frigid, Matt takes his workout outdoors for a high-intensity interval training session.

He runs sprints up and down the street, interspersed with bodyweight exercises like push-ups, squat jumps, and burpees. He usually does three rounds of 10 minutes each, focusing on giving it his all during the work intervals and taking necessary breaks during the rest intervals.

Workout 3: Indoor Bike Ride

For days when the weather is just too unbearable to venture outside, Matt turns to his stationary bike for a killer cardio workout.

He sets a timer for 45 minutes and cycles at a moderate pace, gradually increasing the resistance and incline to challenge himself. He also incorporates some intervals into the workout, pedaling at maximum effort for 30 seconds followed by a minute of recovery. He finishes by stretching and cooling down on his yoga mat.

Workout 4: Winter Sports Mimic

Finally, when Matt wants to build some endurance and agility while still having some fun, he turns to his winter sports equipment for a mimicking session.

He’ll strap on his snowshoes for a hike through the snowy woods, or hit the nearby ice rink for a game of hockey or figure skating. By using his body in new and challenging ways, Matt finds a renewed sense of appreciation for his fitness routine and the winter season.

The Benefits of Cold Weather Workouts

Matt’s four custom workouts help him stay active and motivated even when the weather outside is frightful. But there are more benefits to working out in the cold than just the mental boost of overcoming tough conditions.

Here are a few of the physiological benefits of braving the cold for your workouts.

Burn More Calories

When you exercise in colder temperatures, your body has to work harder to maintain its core temperature. This means you expend more energy and burn more calories during your workout than you would in warmer conditions.

Plus, your body continues to burn calories after your workout is over as it works to restore its temperature to normal levels.

Boost Your Immune System

Cold temperatures can activate your body’s immune response, resulting in a temporary boost in immunity.

This means that exercising in the cold can actually have a beneficial effect on your overall health, helping to ward off illness and infection.

Challenging for Your Body and Mind

Working out in the cold can be a mental and physical challenge, which can be incredibly rewarding.

You may find that you’re able to push yourself harder than you would in milder conditions, building strength and endurance faster than you would otherwise.

Improved Fitness Performance

Exposing your body to a range of temperatures can improve your overall fitness. Cold exposure has been linked to increased metabolic flexibility, meaning your body becomes better at using both fat and carbohydrates for fuel.

This can lead to improved athletic performance in a variety of activities and sports.