Training

5 Indoor Workouts To Do When You Just Can’t Get Outside

Mix up your winter routine with these five varying workouts that will keep your indoor workouts fresh and fun all season long.

indoor workouts

It could be the weather, lack of motivation or a snow day for your kids. Whatever the reason, if you find yourself with no way to get outside to run, these five workouts have you covered!

Start each with a 10-15 minute warm-up, focusing on the muscle groups you will be using most in the workout. End each session with a cool down and stretch.

30-MINUTE SWEAT SESSION

30 seconds: Jump Rope
1 minute: Lateral Jumps (single foot, side to side jump)
30 seconds: Pushups
1 minute: V-sit

30 seconds: Squat Jumps
1 minute: Plank
30 seconds: Lunge Jumps or Alternating Lunges
1 minute: Side Plank (30 seconds each side)

30 seconds: Burpees
1 minute: Upright Rows
30 seconds: Mountain Climbers
1 minute: Bicep Curls

Repeat for up to 30 minutes…or more.

30-MINUTE STRENGTH SESSION

Repeat each three times:
15 Squats
15 Pushups
15 Alternating Lunges
15 Rows

12 Lateral Lunges
12 Walking Bridges
12 Tricep Pushups
12 Table Top (on all fours—bent knee and lateral leg raises)

10 Crunches
10 Bird Dogs
10 Russian Twists
10 Leg Lowers (from supine position on the floor)

45 MINUTE INTERVALS

Round ONE for 30 seconds each:

  • Mountain climbers
  • Walking plank (plank from elbows—up to hands and down again, alternating)
  • One minute each: Lunge and bicep curl
  • Repeat cardio above
  • Step out squats (squat and then move one foot out and then back in – alternate 30 sec each)
  • Repeat cardio above
  • Single leg squat to back lunge—stay on the same leg and then alternate
  • Repeat cardio above

Round TWO for 30 seconds each:

  • Squat jumps
  • Lateral jumps or “skaters” (jumping laterally from one foot to the other)
  • High knees
  • Football runs (feet hip distance apart, running as fast as possible on your toes)
  • One minute each: Single leg tricep extension
  • Repeat cardio for round two above
  • Push-ups
  • Repeat cardio for round two above
  • Single leg squat and row
  • Repeat cardio for round two above

Round THREE for 30 seconds each:

  • Supine leg lowers
  • Ab bicycle
  • One minute each: Squat with shoulder raise
  • Repeat cardio for round three above
  • Lunge/put weights on floor by your feet/lunge/pick weights up/repeat
  • Repeat cardio for round three above
  • Push-up walks or plank walks
  • Repeat cardio for round three above

45-MINUTE KILLER CARDIO

To have some fun with this workout, record the number for each “as many as you can” and see if you can beat it on the next round, next week, next month, etc.

Repeat each three times before moving to the next one.

  • 1 minute: Mountain Climbers
  • As many as you can: Push-ups
  • 1 minute: Alternating step out lunges
  • As many as you can: Alternating lunge jumps
  • 1 minute: High knees
  • As many as you can: Squat jumps
  • 1 minute: Abs—supine, legs up, lower slowly to floor and back up
  • Hold as long as you can: Plank
  • 1 minute: Toe taps on a med ball or stair
  • As many as you can: Burpees
  • 1 minute: Walking plank
  • As many as you can: Tricep push ups
  • 1 minute: Alternating “air” punches
  • As many as you can: Bicep curls

1 HOUR OF POWER

You need a treadmill for this one!

After your warm-up:

  • 4 minutes hard effort or 5k race pace
  • 2 min easy
  • 3 minutes hard effort or 5k race pace
  • 2 minutes, 30 seconds easy
  • 2 minutes hard effort or 5k race pace
  • 1 minute easy

Off treadmill:

  • 10 squat jumps
  • 10 alternating lateral lunges
  • 10 push ups
  • 10 supine leg lowers

Repeat for up to one hour.