These indoor workout ideas will keep you healthy, fit, and active when it’s cold and rainy outside. More details inside.
October 2022. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn't looked back.
These indoor workout ideas will give you a heading for cold weather, rainy days, or times when you want to stay at home just because. Use them all through the winter and say goodbye to the holiday fluff.
Are Home Workouts Effective?
Working out at home is effective. You don’t need a gym, hiking trail, cycling trail, or outdoor yoga class to stay in shape. You don’t even need to pay anything! Indoor workouts are the way to go whenever you want to break a sweat and tone your body.
The best part is that you really don’t need anything formal or expensive. You can skip workouts that require tons of equipment or a lengthy video series in favor of fun, easy ways to stay in shape. And we’re here to help.
Bodyweight exercises are just as good for you as resistance or weighted exercises. And most people who work out at home say their workouts are effective when followed regularly. All you need to do is get moving, raise your heart rate, and find something that’ll keep you coming back.
Find Your Dream Indoor Workout Ideas
The best indoor workout ideas are those that you’ll do regularly. This means skipping the usual (unless you already have a routine you like) and changing things up! The ideas we’ve highlighted below can be fun for the whole family, too, so you can do them anywhere, with anyone.
Dance Party
This one’s simple but effective. Pump up your favorite music, shut the curtains, and have a crazy dance party. It doesn’t matter if you know “how to dance,” this is all about moving to the beat. Shake, sway, hop, clap, and bounce to the beat.
Time yourself as you dance and work up to 45-60 minutes per session. Just make sure you’re taking water breaks when you need them and give yourself time to breathe.
If you have kids or extraverted housemates, you can invite them to join your dance parties. But, for some of us, these dance parties will be the most fun when no one’s watching. More movement equals more calories burned, so you want to feel comfortable letting it all out.
Time yourself as you dance and work up to 45-60 minutes per session. Just make sure you’re taking water breaks when you need them and give yourself time to breathe.
If you have kids or extraverted housemates, you can invite them to join your dance parties. But, for some of us, these dance parties will be the most fun when no one’s watching. More movement equals more calories burned, so you want to feel comfortable letting it all out.
Exercise Behind the Sofa
What do you spend the most time doing on your sofa? Whether it’s playing video games, watching movies, or keeping up with live streams, you can probably do it from behind your sofa. This allows you to stand and stay active while you do your favorite activities.
While you’re standing, do some light exercise. You might start with plie squats, walking in place, or gentle hops as though you’re skipping rope. But you can all do some seriously intense exercise from behind your couch.
For example, if you’re playing games and exploring, why not challenge yourself to do 100 high knees every time your character starts heading towards an objective? Or, if you like watching sports, why not do 25 incline pushups and 50 jumping jacks every time your team scores?
Walking Around the House
Yes, walking around your house might seem boring, but it’s better than not moving! If you’re not up for high-impact exercise, your body will still appreciate a stroll. Try walking around your house instead of sitting on the sofa while you text, catch up on social media, or research your latest obsession.
If you have a pet, it can be fun to get your pet to follow you around the house, too. This is great if your pup will be missing their walk because of inclement weather because it gets some exercise in for Fido, too. Or, if your kitty seems bored, grab a string and trail it behind you as you walk to see if they’ll give chase.
Brushing your teeth, reading a book, and talking on the phone are other activities that you can add some movement to by walking around. And if you have kids, consider a game of following the leader and add some fun things like raising your hands or doing silly walks for them to copy.
For those who’d like a bit more, you can also jog around your house or do some high knees. This won’t be great in the morning if you have downstairs neighbors. But if you wait for the right time, make sure you won’t slip, and go slow enough to prevent injury, running indoors is totally acceptable!
If you have a pet, it can be fun to get your pet to follow you around the house, too. This is great if your pup will be missing their walk because of inclement weather because it gets some exercise in for Fido, too. Or, if your kitty seems bored, grab a string and trail it behind you as you walk to see if they’ll give chase.
Brushing your teeth, reading a book, and talking on the phone are other activities that you can add some movement to by walking around. And if you have kids, consider a game of following the leader and add some fun things like raising your hands or doing silly walks for them to copy.
For those who’d like a bit more, you can also jog around your house or do some high knees. This won’t be great in the morning if you have downstairs neighbors. But if you wait for the right time, make sure you won’t slip, and go slow enough to prevent injury, running indoors is totally acceptable!
Go to YouTube
YouTube has a wealth of yoga, workout, stretching, warmup, cool down, and home exercise videos. You can search for almost anything you want, even by body part, and find some great free workouts to follow.
Just make sure you follow channels with certified personal trainers and listen/read carefully for safety tips. It can also help to check the comments section to see what other people had to say after completing the workout.
If you want a full workout session, here’s a fun 1-hour workout plan that you can customize with your favorite channels:
Just make sure you follow channels with certified personal trainers and listen/read carefully for safety tips. It can also help to check the comments section to see what other people had to say after completing the workout.
If you want a full workout session, here’s a fun 1-hour workout plan that you can customize with your favorite channels:
- 5-minute warmup video
- 45-minute yoga or bodyweight exercise video(s)
- 10-minute yoga or stretching video
Baby It’s Cold Outside
Rain, snow, sleet, wind, and freezing temperatures don’t make for the best outdoor workouts, but these ideas do! Try them out to find a new favorite way of staying fit at home. Regular dance parties and workouts behind the couch while you watch TV or game can make exercise fun again. Walking around the house can keep you moving when you’d otherwise be idle. And YouTube videos bring instructors to you!
If you experience chronic pain or aching muscles, apply your Kailo Pain Patch before you start your home workout, and keep it on after. Scientists theorize that Kailo works by interfering with your body's electrical system, and a recent clinical study showed that 99% of patients felt pain relief with Kailo within 10 minutes of using it.
Disclaimer: Kailo should not be used if you have a pacemaker or are pregnant. Always consult your doctor or health care professional before using Kailo.
If you experience chronic pain or aching muscles, apply your Kailo Pain Patch before you start your home workout, and keep it on after. Scientists theorize that Kailo works by interfering with your body's electrical system, and a recent clinical study showed that 99% of patients felt pain relief with Kailo within 10 minutes of using it.
Disclaimer: Kailo should not be used if you have a pacemaker or are pregnant. Always consult your doctor or health care professional before using Kailo.
