Winter is coming and for a lot of people that means it’s time to retreat indoors. It’s all-too easy to hibernate for the winter months when you don’t know how to start your winter workouts at home. But for far too many of us, hibernating with a lack of activity combined with eating too much warming comfort food can soon lead to weight gain.
However, just because you are less inclined to go outdoors does not mean you get a pass from exercise. You can still go to the gym or, if you prefer, perform your winter workouts at home.
To exercise in the comfort of your very own home, just clear a little space, grab some water, put on some music and get to work!
This is a full body circuit workout comprising ten exercises that require no equipment. Just place a folded towel on the floor for comfort. Mix and match the exercises or complete in full as laid out in this plan three-times a week on non-consecutive days e.g. Monday, Wednesday, and Friday. Choose the level that’s right for you. Not sure which level that is? Just start with the beginner version and move up if necessary.
Spend 5-10 minutes marching or jogging on the spot, skipping, or dancing. Once you feel warm and slightly out of breath, you should be ready to start.
Do each exercise in turn, moving quickly from one to the next but without rushing. Rest for the designated time when you complete the tenth exercise.
Prisoner squats
Prisoner squat is a great exercise for your legs and can also help improve your posture.
Stand with feet shoulder-width apart and your hands behind your head, elbows pushed back. Push your hips back, bend your knees, and squat down as far as you can without rounding your back. Stand back up and repeat.
Beginner: 12 reps, 2-3 sets
Intermediate: 15 reps, 3-4 sets
Advanced: 20 reps, 5-6 sets
Rest 90 seconds (Beginner), 60 seconds (Intermediate), 30 seconds (Advanced) between sets
Chair dips
Chair dips tone and strengthen the backs of your arms with this simple but effective exercise.
Sit on a sturdy chair with your hands next to your hips, fingers pointing forward. Hold your weight on your arms and move your hips forward so your butt is clear of your seat. Bend your arms and lower yourself down until your arms are bent to around 90 degrees. Push back up and repeat. Move your legs further away from your chair to make this exercise harder, or closer to make it easier.
Beginner: 10 reps, 2-3 sets
Intermediate: 12 reps, 3-4 sets
Advanced: 15 reps, 5-6 sets
Rest 90 seconds (Beginner), 60 seconds (Intermediate), 30 seconds (Advanced) between sets
Heel touch crunches
Heel touch crunches is perfect for strengthening and flattening your abdominals. It also helps keep you honesty as each rep should be the same as the last.
Lie on your back with your legs bent, feet flat on the floor. Place your hands on the floor next to your legs, arms straight. Lift your head and shoulders off the floor and reach down to touch your heels. Lie back down and repeat.
Beginner: 12 reps, 2-3 sets
Intermediate: 15 reps, 3-4 sets
Advanced: 20 reps, 5-6 sets
Rest 90 seconds (Beginner), 60 seconds (Intermediate), 30 seconds (Advanced) between sets
Reverse lunges
This lunge variation is not just a good leg and butt exercise, it’s also a lot easier on your knees than regular lunges.
Stand with your feet together and your hands by your sides. Step back, bend both legs, and lower your rear knee to within one inch of the floor. Keep your torso upright. Step forward and back up to the starting position and then do the same movement with your opposite leg. Keep alternating legs for the designated number of reps.
Beginner: 10 per leg, 2-3 sets
Intermediate: 12 per leg, 3-4 sets
Advanced: 15 per leg, 4-6 sets
Rest 90 seconds (Beginner), 60 seconds (Intermediate), 30 seconds (Advanced) between sets
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Arm circles
Arm circles for toned arms and shoulders is a simple exercise that is hard to beat!
Raise your arms up and out to shoulder-level, palms facing the floor. Without turning your hands, make 15 centimeters /6 inches circles with your hands. Go clockwise or anticlockwise as preferred.
Beginner: 20 reps, 2-3 sets
Intermediate: 35 reps, 3-4 sets
Advanced: 50 reps, 5-6 sets
Rest 90 seconds (Beginner), 60 seconds (Intermediate), 30 seconds (Advanced) between sets
T-planks
This exercise works so many muscles that it’s fair to call it a whole-body workout all by itself. Most people feel it in the waist, shoulders, hips, and arms.
Adopt the push-up position with your arms and legs straight. Brace your abs and then roll to the side, extending your non-weightbearing arm up to the ceiling to form a T-shape. Return to the push-up position and then do the same thing on the other side. Keep your body, legs, and arms straight throughout.
Beginner: 8 per side, 2-3 sets
Intermediate: 10 per side, 3-4 sets
Advanced: 12 per side, 4-6 sets
Rest 90 seconds (Beginner), 60 seconds (Intermediate), 30 seconds (Advanced) between sets
Hip thrusts
If you want a firmer, shapelier butt, this is the exercise for you!
Lie on your back with your legs bent and your feet flat on the floor. Push down with your feet and lift your hips up until your knees, hips, and shoulders form a straight line. Lower your butt back to the floor and repeat.
Beginner: 12 reps, 2-3 sets
Intermediate: 15 reps, 3-4 sets
Advanced: 20 reps, 5-6 sets
Rest 90 seconds (Beginner), 60 seconds (Intermediate), 30 seconds (Advanced) between sets
Reverse push-ups
This exercise is a good cure for bad posture as it works the muscles between your shoulders as it stretches your chest.
Lie on your front with your hands flat on the floor beneath your shoulders, elbows pointing up toward the ceiling. Rest your forehead on the floor. Without raising your head, pull your elbows back and lift your hands a couple of centimetres/one inch off the floor. Lower your hands back to the floor and repeat.
Beginner: 12 reps, 2-3 sets
Intermediate: 15 reps, 3-4 sets
Advanced: 20 reps, 5-6 sets
Rest 90 seconds (Beginner), 60 seconds (Intermediate), 30 seconds (Advanced) between sets
Femur arcs
Your deep abs muscles are as important as the outer, more visible muscles. This exercise works those all-important deep abs muscles while protecting your lower back.
Lie on your back with your legs bent to 90 degrees, knees over your hips. Place your hands on the floor next to your hips. Brace your abs and slowly lower one foot down to lightly touch the floor. Lift it back up and do the same thing on the other side. Do not let your lower back lift off the floor at any point.
Beginner: 8 per leg, 2-3 sets
Intermediate: 10 per leg, 3-4 sets
Advanced: 12 per leg, 4-6 sets
Rest 90 seconds (Beginner), 60 seconds (Intermediate), 30 seconds (Advanced) between sets
Burpees
Very few people like burpees, but they are one of the best do-it-all exercises around. It’s your last exercise so just grit your teeth and get it done!
Stand with your feet together and your hands by your sides. Squat down and place your hands on the floor just outside your feet. Jump your feet out and back into the push-up position. Do one push-up. Jump your feet back up to your hands and then leap up into the air. Land on slightly bent knees and repeat. Feel free to omit the push-up and/or the jump for a less advanced exercise.
Beginner: 10 reps, 2-3 sets
Intermediate: 15 reps, 3-4 sets
Advanced: 20 reps, 5-6 sets
Rest 90 seconds (Beginner), 60 seconds (Intermediate), 30 seconds (Advanced) between sets
Workouts don’t have to be complicated to be effective. In fact, all you really need to get fit, tone up, and lose weight is a little space and time. Your body is the only gym you need. Make every winter your fittest ever with this winter workouts at home plan. You could even start today!
