As days get shorter and the temperature drops, it’s normal to feel a little sluggish. But don’t let the winter blues get you down! One of the best ways to lift your mood and boost your energy is movement. Regular exercise releases endorphins, those feel-good chemicals that lift your spirits and help fight off seasonal sadness.
So, if you’re looking for some fun, mood-boosting workouts to keep you active and happy this winter, we’ve got you covered. From groovy dance sessions to heart-pumping cardio, here are some workouts guaranteed to make you feel fabulous even on the chilliest days.
1. DANCE CARDIO: BUST A MOVE, BEAT THE BLUES
Nothing lifts the spirits like a good dance party! Dance cardio workouts are not only fun, but they get your heart pumping and your muscles moving. Whether you’re into Zumba, hip-hop or even a quick YouTube dance workout, these moves will help you beat the winter blahs.
Why it works: Dance workouts combine upbeat music with lively movements, giving you a dose of joy and energy that lasts long after the workout ends.
Get started: Check out dance cardio apps or online classes, or simply turn up your favorite tunes and freestyle. Aim for 20-30 minutes to get your endorphins flowing.
2. YOGA FLOW: FIND YOUR CALM AND BOOST YOUR MOOD
Yoga is the perfect winter workout to beat stress and bring some warmth into your life. With its gentle stretches, deep breathing and soothing poses, yoga helps relax the body and calm the mind. Plus, it’s a great way to stay warm and cozy indoors while working out.
Why it works: Yoga helps reduce anxiety, lowers cortisol levels (the stress hormone) and enhances mindfulness.
Get started: Try a cozy flow with poses like cat-cow, child’s pose and downward dog. Online platforms and apps offer free, beginner-friendly classes to get you started.
3. HIIT (HIGH-INTENSITY INTERVAL TRAINING): GET ENERGIZED IN MINUTES
For those short on time but craving an energy boost, HIIT is a fantastic winter workout option. It’s designed to be intense, so you can get a full-body workout in a short time, leaving you energized and refreshed.
Why it works: HIIT not only gets your blood flowing but also boosts serotonin and endorphins, which can combat feelings of winter sadness.
Get started: Set up a quick circuit with exercises like jumping jacks, mountain climbers, burpees and high knees. Alternate 30 seconds of each exercise with 15 seconds of rest, repeating for 10-15 minutes. You’ll feel invigorated in no time!
4. INDOOR CYCLING: PEDAL AWAY THE WINTER WOES
Indoor cycling is a fabulous way to boost your mood and fitness level. Plus, with upbeat music and motivational instructors (if you’re doing an online or app-based class), you’ll feel like you’re part of an exciting, positive community.
Why it works: Cycling is great for both cardio and leg strength, and the music and community aspect can really lift your spirits, making you feel connected even when it’s cold outside.
Get Started: Try an app-based cycling class like Peloton or YouTube classes if you have a stationary bike. Don’t have a bike? Check out local gyms for cycling classes.
5. PILATES: STRENGTHEN YOUR BODY AND LIFT YOUR SPIRITS
If you’re looking for a workout that’s easy on the joints but great for toning and strengthening, Pilates is perfect. It’s a gentle but challenging workout that targets core strength, flexibility and posture. The repetitive movements and focus required also help clear your mind and bring a sense of calm and focus.
Why it works: Pilates requires concentration, which helps distract you from negative thoughts, and it can help improve both mental and physical resilience.
Get started: Explore beginner-friendly online classes or apps, or try a few moves like leg lifts, hundreds and roll-ups. A mat is all you need!
6. WALKING INDOORS (OR OUT!): THE POWER OF A SIMPLE WALK
Sometimes, the simplest workouts can be the most effective. Walking, whether indoors or outdoors, is a great way to get moving. If you can brave the cold, bundle up and enjoy the crisp air for an extra mood boost. But if that’s not your thing, indoor walking videos or treadmills work just as well.
Why it works: Walking outdoors exposes you to sunlight, which can help combat seasonal affective disorder (SAD) by increasing vitamin D levels. Even indoors, walking is an easy, low-impact way to boost your energy and clear your mind.
Get started: Try 15-20 minutes of brisk walking around your home, up and down stairs or in place. You also can follow along with an indoor walking video if you want some company.
7. STRENGTH TRAINING: FEEL POWERFUL FROM THE INSIDE OUT
Lifting weights or using resistance bands can be a great way to feel stronger and more empowered. Strength training helps you build muscle, boost your metabolism and improve bone health — all important factors in staying healthy and feeling strong.
Why it works: Strength training can improve self-confidence and help you feel empowered, which goes a long way toward fighting off the winter blues.
Get started: Start with simple moves like squats, lunges and bicep curls. If you don’t have weights, use household items like water bottles or cans. Aim for 15-20 minutes, focusing on one muscle group at a time.
Don’t let the chilly weather and shorter days get you down. Embrace these workouts, boost your mood and find joy in movement. A little bit of exercise goes a long way, so start with just a few minutes a day and build from there. Remember, the most important thing is to have fun and do what makes you feel good. Stay active, stay cozy and groove your way through winter with a smile!