5 Best Indoor Exercises You Can do in the Winter with No Equipment


As the winter approaches, you may start thinking about hanging up your workout gear and relaxing, because it’s too cold to go outside. It can be rainy, cold, or snowy and you might prefer to hibernate than try and break a sweat. And if you don’t have a gym membership or a garage gym, then you have more reasons to stay at home. But, you know how important exercise is, right? Here are 10 simple workout ideas you can do indoors without using any expensive equipment. They’re either free or cheap and I’m sure you’ll love them.

Jump Rope

Jump rope routine is always great because it helps you to burn calories faster, improves stamina, tones your leg muscles, and keeps your heart in good condition. It gives you the benefits of a full-body workout in 20 minutes. If you are under 30 years of age, then jump rope is one of the best exercises for you.

The Plank

Planks are the new sit up. All it takes is just five minutes to complete one full set of plank workout to improve your core definition, minimize back pain, boost your metabolism, and improve your posture and balance. One full set includes basic plank, elbow plank, leg raised plank, and one side plank. They’re more targeted towards strengthening the core and burning significant calories. One set is the minimum recommendation for adults, but if you are fitter, don’t hesitate to go for more.


Play your favorite music and dance to your heart’s content. Dance is one of the best indoor exercises for burning calories and getting healthier. In fact, dancing gives you the benefits of both aerobic and anaerobic movements. Jumping, twirling, stretching, and swaying can help you achieve aerobic movements while positions lifting, balancing your body weight, and squat can help you exercise anaerobic movements. What’s more, you have music for inspiration to go the extra mile with your daily dance workout.


If you are having knee pain from an injury or conditions like prolonged inactivity, illness, or arthritis, then you need exercises like lunges that help strengthen the muscles and joints to prevent further damage of your knee or disability (in extreme cases). Lunges are a quintessential exercise that can be done from anywhere. If you are wondering where to get started, just check out the 32 different variations and make the most from your lunge workouts.

High Knees

Quickly lift one leg toward your chest (keeping your abs tight) and switch your legs fast while maintaining control of your movement. Repeat. Three sets of high knees in 50 reps is a great substitute for 30 minutes of zumba or 15 minutes of running. This exercise gets your heart rate up and makes you sweat so you feel warmer and better during winter.

Final Word

There you go! These are some of the best exercises you can do indoor when you’re unable to go out during the colder months. Even on the warmer days, you can do these workouts on other days when you are feeling lazy or have no time to drive down to the gym. These exercises require very little preparation and no equipment expense, so you get the best of both worlds.

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