Stay in Shape This Winter: 5 Quick Outdoor Workouts for Busy People Who Hate the Gym!
Winter is here, and for many busy people, it’s easy to let exercise slip down the priority list. The thought of braving the cold or spending extra time in a gym isn’t always appealing. But staying in shape during the colder months doesn’t have to mean sacrificing your fitness routine. With just a little creativity, you can take your workout outdoors and stay fit without the gym — and without sacrificing time.
Here’s how to stay in shape outdoors during winter, even if you’re short on time:
1. Embrace the Winter Walk or Jog
One of the easiest and most accessible outdoor workouts is walking or jogging. And yes, even in winter, it’s doable — with the right preparation. Throw on a warm jacket, gloves, and a beanie, and you’re good to go! Winter walks or jogs have the added benefit of being less crowded than your usual running routes, so it’s the perfect time to get some fresh air and clear your mind.
To make it more effective, try interval training: alternate between brisk walking and a light jog every 30 seconds to a minute. Not only will you keep your body engaged, but you’ll also boost your calorie burn.
2. Power Up with a Quick Outdoor HIIT Session
If you’re pressed for time and need a workout that gets results quickly, High-Intensity Interval Training (HIIT) is your friend. You don’t need any equipment or a gym to do a full-body HIIT workout outdoors. Just find a park, a quiet street, or even your backyard, and use your body weight to perform exercises like:
Jumping jacks
Squat jumps
Push-ups
Burpees
Mountain climbers
Perform each exercise for 30-45 seconds with 15-30 seconds of rest in between. A 20-30 minute HIIT session is enough to get your heart pumping and your body in shape without taking up too much of your day.
3. Outdoor Yoga and Stretching
If you're not in the mood for high-intensity workouts, outdoor yoga can be the perfect way to stay active and flexible during winter. Find a peaceful spot — whether it's a quiet park or your own backyard — and roll out a mat or simply practice on the grass.
You can start your day with a few sun salutations to stretch out and wake up your muscles. Or, take a break from your busy day and do some deep stretching and breathing exercises to help reduce stress and increase flexibility.
Yoga outdoors in winter can be particularly refreshing as the cool air calms your mind and helps you feel more grounded. Plus, it’s a great way to counter the tension and stiffness from sitting at a desk all day.
4. Use Outdoor Gear for a Full-Body Workout
If you're looking to switch it up, outdoor equipment like resistance bands, kettlebells, or a jump rope can help you get a full-body workout without taking up too much time. Resistance bands are portable and easy to use, while a kettlebell can provide a quick strength workout for your arms, legs, and core.
Create a circuit with a few exercises using your gear:
15-20 kettlebell swings
20 resistance band squats
15 push-ups
30-second jump rope
Repeat the circuit 2-3 times, and you'll have an efficient workout that gets your heart rate up and targets multiple muscle groups.
5. Make Winter Activities Your Workout
Winter sports like skiing, snowshoeing, or ice skating are not only fun but also fantastic ways to stay in shape during the colder months. And if you're short on time, you don't need to spend hours on the slopes — even a short walk with snowshoes or a quick skate session can help you burn calories and stay active.
If you don’t have access to these specific activities, consider a winter hike or a session of sledding with your kids. These outdoor activities can provide a great workout while also allowing you to enjoy nature and spend quality time outdoors.
Bonus Tip: Dress in Layers
When heading outdoors for any winter workout, it’s essential to dress in layers to stay warm but avoid overheating. Start with moisture-wicking base layers to keep sweat off your skin, followed by an insulating middle layer, and finish with a windproof, waterproof outer layer. Don’t forget a hat and gloves to protect your extremities from the cold!
Staying in shape during the winter months doesn’t require hours at the gym or a complicated routine. With just a few simple outdoor workouts, you can keep your body fit, energized, and ready to tackle the new year ahead — all while enjoying the crisp winter air. Whether it’s a brisk walk, a quick HIIT session, or some outdoor yoga, making time for physical activity outside is a great way to stay in shape even when you’re short on time.
