Cold Outside? 5 Indoor Workouts to Keep You Moving

Author: Ryan Carr, EdD, CMPC

Just because temperatures drop doesn’t mean your motivation has to. Winter may pull us off the trails and roads, but it also creates an opportunity to train differently, build strength, and sharpen performance indoors. If the treadmill feels repetitive, it’s time to add variety. Mixing up your training keeps you mentally fresh and helps prevent burnout and plateaus.

Here are five powerful ways to stay active and inspired when it’s cold outside:

1. Build the Base: Strength Training

Winter is the perfect season to get stronger. A well-designed strength program improves muscle tone, joint stability, bone density, and overall resilience. Focus on compound movements like squats, presses, rows, and hinges. Two to four sessions per week can significantly improve performance and reduce injury risk. If you’re new, work with a coach to dial in technique before increasing load.

2. Take It to the Pool

Water workouts aren’t just for swimmers. Aquatic fitness classes, deep-water running, or lap intervals provide a challenging cardiovascular session with minimal joint stress. Water offers natural resistance while reducing impact, making it ideal for recovery phases or cross-training. You’ll still sweat, so hydrate and pace yourself accordingly.

3. Power Up: Plyometrics & Explosive Workouts

Add controlled plyometrics and power-based movements to your routine to develop speed and athleticism. Box jumps, medicine ball throws, kettlebell swings, and short burst intervals elevate heart rate while training fast-twitch muscle fibers. Keep volume moderate and prioritize quality over quantity. Power training is about precision and intent, not exhaustion.

4. Pickleball for the Win

Pickleball continues to grow in popularity for good reason. It’s social, competitive, and provides a dynamic cardiovascular workout. Quick lateral movements, hand-eye coordination, and short bursts of speed keep you engaged and moving. Many recreation centers and gyms offer indoor courts, making it an accessible and enjoyable option during winter months.

5. Spin to Win

Indoor cycling delivers a high-energy cardio session guided by music and coaching. It strengthens the legs, challenges the lungs, and can burn 350–600 calories in a 45-minute class depending on intensity. Most sessions are scalable, so beginners can adjust resistance and pace while still getting a great workout.

Bottom line: Winter doesn’t have to slow your progress. Shift your focus, train with intention, and use this season to build strength, power, and resilience. When the snow melts, you’ll be ahead of where you started.

Ryan Carr, EdD, CMPC is a certified mental performance coach and the performance manager at Barton Performance. Learn more about performance programs tailored to your abilities and goals at BartonHealth.org or by emailing performance@bartonhealth.org.