Winter Home Exercise Programs

In winter when temperatures drop and the streets fill up with rain or snow, getting out of bed for a trip to the gym may seem impossible. However, slacking off on any fitness regimen can lead to unwanted weight gain and stress. Design your winter home exercise program following some simple guidelines and using equipment you may already have.

Cardio

The American College of Sports Medicine recommends getting 30 minutes of moderate-intensity or 20 minutes of high-intensity cardiovascular activity 5 days a week. Cardio exercise increases heart rate and burns calories. When you can't go for a run outside, jump rope or run in place, up stairs or on a treadmill at home. Short bursts of cardio, 10 minutes at a time, can be as effective as 30 minutes of sustained activity.

Resistance Training

Resistance training helps you shed fat and increase lean body mass over time. Design your at-home program to work all the major muscle groups in the upper body, midsection and lower body. Strength training exercises include push-ups for the chest, sit-ups for abdominal muscles and squats and lunges for the lower body. The ACSM recommends performing 8 to 10 strength-training exercises with 10 to 15 repetitions of each exercise 2 to 3 times per week.

Equipment

Exercise at home can be accomplished on any budget. With a bigger budget, you can invest in cardio equipment such as treadmills and stationary bikes. Resistance training equipment includes weight machines or dumbbells. With a more moderate budget, purchase exercise videos or books to learn proper form, or use equipment around your house. The "Men's Health Home Workout Bible" suggests using stairs for cardio and benches, chairs, sandbags and buckets and jugs filled with water for strength training.

Planning

Plan your winter home work outs each week to include cardio, strength training, stretching and rest. Alternate muscle groups by devoting one day to upper body and another to lower body and midsection conditioning. Incorporate stretching and rest days between strenuous exercises to avoid injury. Consult a physician before beginning any new or unfamiliar exercise program.