Winter Fitness, Work-from-Home Edition
Winter and fitness aren’t exactly best friends. Add working from home into the mix, and it can feel like an uphill battle to stay active. The freezing mornings beg you to stay in bed, the early sunsets kill your motivation, and let’s not even start on the never-ending supply of holiday treats. Last winter, I hit a wall—feeling sluggish and out of shape. I needed a solution that fit my lifestyle, worked within my schedule, and was realistic enough to stick with.
That’s when I developed my 45-minute winter workout routine. It doesn’t require fancy equipment, crazy intensity, or a huge time commitment. It’s just a practical way to move, stay strong, and feel good. Here’s how I do it.
My Winter Workout Routine
The entire routine takes 30 to 45 minutes, including warm-up and cool-down. It’s simple, yet effective, and can be adjusted based on how much energy I have each day.
Starting with the Warm-Up
I used to skip warm-ups, thinking it wasn’t necessary. Big mistake. Now I begin every session with five to seven minutes of gentle movement to wake up my muscles and joints.
I start with dynamic stretches like arm circles, leg swings, and gentle twists for my spine. Then, I’ll add standing cat-cow stretches—a simple move that stretches my back and feels amazing after sitting all day. Sometimes, I’ll march in place or do slow high knees for a minute to get my heart rate up.
This part isn’t intense, but it’s the secret to avoiding injuries and feeling ready for the rest of the workout.
Building Strength, One Rep at a Time
The heart of my routine is strength training, which takes about 20 minutes. It’s all bodyweight exercises, so I don’t need a gym or fancy equipment. A yoga mat and a resistance band are enough.
I start with squats, aiming for three sets of 12. Some days, I add a resistance band to make it harder. Next, I move on to push-ups, sticking to three sets of 10-12 reps. If I’m feeling tired, I switch to knee push-ups without any guilt.
Planks are a must for me. I hold a standard plank for 30-60 seconds, then mix it up with side planks or shoulder taps. These exercises not only work my core but also improve my posture, which takes a hit from hours at the computer.
Glute bridges are another favorite. I do three sets of 15, focusing on squeezing my glutes at the top. They’re simple but really effective, especially for the lower back and hips. Finally, I finish with superman holds—lying on my stomach, lifting my arms and legs, and holding for 10-15 seconds. It’s an underrated move that strengthens the lower back.
This part of the workout doesn’t leave me drenched in sweat, but it makes me feel stronger and more grounded.
Adding a Quick Cardio Burst
I like to end the workout with five to ten minutes of cardio to get my heart rate up and release some energy. Jumping jacks are my go-to because they’re easy and effective. I do these for two to three minutes straight, sometimes breaking it up with a bit of shadowboxing. Throwing punches in the air might look silly, but it’s a great way to get moving.
If I have more energy, I add high knees or butt kicks, alternating between the two for 30 seconds each. On my most motivated days, I’ll throw in a couple of burpees—not too many, just enough to feel like I’ve earned my post-workout snack.
Ending with a Cool-Down
I used to skip cool-downs too, but now they’re one of my favorite parts of the routine. This is where I unwind and stretch out any tightness. Child’s pose is my starting point, stretching my back and hips while helping me relax. Then, I move on to hamstring stretches, holding each leg for about 30 seconds.
To open up my chest and shoulders, I interlace my fingers behind my back and gently lift my arms. It’s a small move, but it counteracts all the hunching over my laptop. Finally, I sit quietly for a few deep breaths, letting my body settle and my mind reset.
This part feels like a reward, and it leaves me feeling refreshed rather than wiped out.
Fitting It Into My Day
What makes this routine work for me is its flexibility. Some days, I do it first thing in the morning to start my day energized. Other times, it’s my midday pick-me-up when I need a break from work. On the busiest days, it’s my evening wind-down after dinner. There’s no set time; I just make sure it happens.
Breaking the workout into smaller parts also helps. If I can’t commit to the full 45 minutes, I’ll do a quick warm-up and some strength training. The important thing is to keep moving, even if it’s just a little.
Why This Routine Works for Winter
Winter can feel like an excuse to hibernate, but staying active is essential for both physical and mental health. This routine works for me because it’s:
1. Convenient: I don’t need to leave the house or invest in fancy equipment. Everything happens in my living room.
2. Simple: There are no complicated moves or routines to memorize. It’s straightforward and easy to follow.
3. Time-Efficient: At 30 to 45 minutes, it’s short enough to fit into a busy schedule.
4. Effective: It keeps me moving, builds strength, and boosts my mood—even on the dreariest days.
What I’ve Learned Along the Way
Consistency beats perfection. There are days when I don’t feel like working out, and that’s okay. I remind myself that doing something, even if it’s just a ten-minute stretch, is better than nothing. Over time, these small efforts add up.
Also, I’ve learned to listen to my body. On low-energy days, I’ll skip the cardio and focus on gentle stretches. On high-energy days, I push a little harder. It’s all about finding balance and making the routine work for me—not the other way around.
Final Thoughts
This routine isn’t about achieving six-pack abs or running a marathon. It’s about staying active, feeling good, and maintaining a healthy lifestyle during the winter months. For someone like me, who works from home and doesn’t have hours to spend on fitness, it’s the perfect solution.
If you’re struggling to stay active this winter, maybe give this type of routine a try. It’s not flashy or extreme, but it works. And honestly, isn’t that what we’re all looking for? A routine that actually fits into real life.
