Winter brings a number of fitness challenges. Short days mean less time to get outdoors, and cold weather makes exercising outside less appealing. Plus the busy holiday social calendar can make it more difficult to hit the gym and brings increased opportunities for overindulging in food and drink. Home exercise programs can provide the training you need to keep fit and avoid packing on pounds.
20-Minute Circuit
Former Navy SEAL Stew Smith devised this 20-minute circuit program to provide a tough cardio workout while using all your major muscle groups. You can do this at home with dumbbells or body weight. The first set is one minute each of push-ups, squats and pull-ups; three minutes jogging (or try skipping rope); one minute each of military press, lunges and bicep curls; three minutes of cardio; one minute each of triceps extensions or dips, squats, and lunges; two minutes each of sit-ups and crunches.
Workouts With Weights
You can develop an effective strength-training program at home by just using dumbbells. In the book "Workouts With Weights," the authors recommend removable plate dumbbells so you can add resistance as you build strength. Start out with a light warm-up such as jogging in place, then work your major muscle groups, starting with squats and lunges for the lower body, and working through shoulder presses, chest presses, triceps extensions and bicep curls.
Avoid Weight-Gain Workout
It is easy to put on weight during the winter, especially when you have the temptation of holiday parties and big family meals. You can avoid getting a spare tire, however, adding simple modifications to your routine and working out at home. Stew Smith recommends doing the following two or three times a week: 10 to 20 push-ups; 20 crunches; 10 to 20 wide push-ups; 20 rev crunches; 10 to 20 bench dips; 20 double crunches; 20 squats; 10 to 20 per leg lunges; 20 bicep curls; 20 triceps extensions; and 20 military presses. Include 30 minutes of cardio five or six days a week.
Bodyweight Workout
For a fast, simple, at-home workout, use your body weight with classic exercises. Jeremy Wood, writing for Muscle & Strength.com, recommends a five-minute warm-up, followed by three sets of 10 to 15 reps of each of the following exercises: push-up, pull-up, jump squat, walking lunge, dips and inverted pull-ups. Finish with a five-minute cool down.
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