Stay Fit When It’s Freezing: Your Go-To Indoor Cardio Routine

‘Tis the season to have your training plans challenged by dark, chilly mornings. You reason that after work will be more ideal. Then, the dark, chilly evenings take away the motivation you tried to maintain throughout the day. Rather than give in to the desire to immediately hibernate, change things up! When the weather is grim and venturing outside is painful, follow this guide to help maintain running fitness until you can get out there again!

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The Ultimate Indoor Cardio Program

Perform each exercise for 60 seconds. Taking minimal rest between exercises will keep your heart rate up! Work up to 3 rounds as you watch your fitness improve.

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1) Jog In Place

Exercise Instructions

• Stand with feet hip-width apart.

• Lift knees alternately towards your chest.

• Pump your arms in rhythm with your legs.

• Maintain a light and steady pace.

• Land softly on the balls of your feet to minimize impact.

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2) Alternating Leg Swing

Exercise Instructions

• Stand with feet shoulder-width apart.

• Lift one leg forward, then swing it back.

• Repeat with the other leg in a controlled motion.

• Engage core muscles for balance and stability.

• Maintain a steady rhythm while alternating leg swings.

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3) Side Leg Swing

Exercise Instructions

• Stand tall with your feet together and arms by your sides.

• Hold onto a stable surface, such as a wall or chair, for support.

• Swing one leg out to the side as far as comfortable, keeping it straight.

• Swing the leg back towards the center of your body, crossing it in front of your standing leg.

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4) Jumping Jack

Exercise Instructions

• Start by standing with your feet together and arms at your sides.

• Jump your feet out to the sides while simultaneously raising your arms overhead.

• Land softly on the balls of your feet.

• Quickly jump back to the starting position, bringing your feet together and lowering your arms.

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5) Ice Skater

Exercise Instructions

• Stand with feet hip-width apart.

• Leap to one side, landing on the opposite foot.

• Bring the trailing leg behind at a diagonal angle.

• Swing the arms in a skating motion.

• Repeat on the other side, maintaining balance.

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6) Rocket Jump

Exercise Instructions

• Begin in a squat position with hands at chest level.

• Explosively jump up, reaching for the sky.

• Land softly, bending your knees to absorb the impact.

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7) Depth Jump

Exercise Instructions

• Stand on an elevated surface (box or platform).

• Step off, landing softly on the ground.

• Immediately jump vertically upon landing.

• Focus on minimal ground contact time.

• Land with knees slightly bent for shock absorption.

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Don’t let winter (or busy life!) derail your running. Partner with a coach who understands the struggle and will guide you every step of the way. Hit Enquire Now to see how we can help.

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No matter the weather or time of year, every step counts. Keep moving, stay consistent, and remember: your best running season is ahead.

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