[UPDATED - JANUARY 13, 2025]
Winter in Chicago isn’t just a season, it’s a whole vibe.
The wind hits differently, the snow piles up, and those subzero temperatures? They’re no joke.
It’s enough to make anyone want to trade their workout shoes for slippers and their gym time for Netflix binges.
But winter doesn’t have to derail your fitness goals. In fact, with the right approach, it can actually fuel them.
Whether you’re braving the cold for an outdoor workout, hitting the gym, or getting creative with home exercises, there’s no shortage of ways to stay active.
In this guide, we’ll show you how to keep moving, stay motivated, and make the most of winter workouts—Chicago style.
Is Exercising in the Cold Good for You?
Yes, exercising in the cold can be good for you, but it depends on how you approach it.
Cold-weather workouts push your body to adapt to challenging conditions, which can improve your endurance, strengthen your cardiovascular system, and even help you burn more calories as your body works harder to maintain its core temperature.
On top of the physical benefits, exercising in the cold can be mentally invigorating. The crisp air and serene environment can boost your mood and leave you feeling refreshed.
However, it’s not without its challenges. Cold temperatures can present a lot of challenges and make it harder for you to work out.
Why Is It Harder to Work Out in Winter?
Your Heart is Working Overtime
In the cold, your body doesn’t just want to stay warm it needs to.
This means your heart has to hustle, working harder to pump blood and maintain body heat. [1]
Plus, the blood vessels near your skin tighten up to keep that heat in, which adds even more strain. [2]
And let’s not forget that icy air you’re sucking in.
For anyone with asthma or sensitive lungs, breathing can feel tougher, which isn’t exactly setting you up for a PR. [3]
Your Muscles Become Stiff
You know that stiff, tight feeling? That’s because less blood is flowing to your muscles in the cold. [4]
Tight muscles mean less flexibility and an increased risk of injury. [5] [6]
This is why warming up is a must, not a maybe. [7]
Also, cold muscles = weaker muscles. Don’t be surprised if your usual weights feel extra heavy.
Cold Slows You Down
Cold temperatures can mess with your nervous system, slowing down nerve impulses. [8]
Which means your reaction time and coordination might feel off.
And have you ever tried gripping a dumbbell when your fingers are freezing?
Yeah, not fun.
Cold weather reduces dexterity, making even simple tasks more challenging. [9] [10]
Oh, and if you’ve got arthritis, the cold isn’t doing your joints any favors either. [11] [12]
Your Body’s Burning a Lot More Fuel
Your body burns more calories in the cold just to stay warm. [13]
This extra effort can leave you feeling wiped out faster and may even lead to short-term weight loss.
And if you’re shivering, it’s a sign that something is wrong; not only are you burning even more calories to generate heat, but you’re also leaving less energy for your workout.
Remember, being well dressed helps you focus on performance rather than battling the cold!
You Can Become More Dehydrated Than You Think
Sweating in cold weather often goes unnoticed because it evaporates quickly or is absorbed by the layers of clothing you’re wearing.
And here’s the kicker, cold weather actually makes you less thirsty.
Studies show it reduces thirst by 40%. [14]
That’s why you need to drink water even if you don’t feel thirsty. Dehydration is sneaky in winter, and it can tank your performance.
8 Tips for Workouts during Winter
Here’s how to prep for your winter workouts like a pro.
1. Dress Appropriately for the Cold
Winter workouts are all about layers. So having proper winter gear is a must.
Start with a snug, moisture-wicking base layer to keep sweat off your skin.
Add an insulating layer like fleece to trap heat. Top it off with a windproof, waterproof shell to block the elements.
And don’t forget the extras cover your ears with a hat or headband, protect your hands with gloves, and wear thermal socks to keep your toes toasty.
2. Be Visible For Safety
Low light and winter go hand in hand.
Make yourself visible with reflective clothing, especially if you’re running or cycling near traffic.
If you’re cycling, make sure to equip your bike with a front white light and rear red light.
Runners, consider a headlamp or flashlight to light your path and make sure others see you.
3. Protect Your Skin
Cold, dry air can wreck your skin.
Apply a hydrating moisturizer to exposed areas, and if you’re facing the wind, use a barrier cream to avoid windburn or frostbite.
Don’t skip sunscreen! The winter sun reflecting off snow can still do damage, so slap on that broad-spectrum SPF.
4. Warm Up Like It’s Your Job
Cold muscles are injury-prone muscles. Spend extra time warming up to boost blood flow and muscle temperature.
Dynamic stretches that mimic your workout moves are a great start.
If it's too cold outside, warm up indoors to get your body ready before heading out.
5. Keep Yourself Hydrated
Just because it’s cold doesn’t mean you’re not sweating.
Winter workouts can still lead to dehydration, so drink water consistently throughout the day.
If you are not sure whether you’re hydrated, check your urine it should be light straw-colored. If it’s darker, time to drink up.
6. Breathe Smarter
Cold air can irritate your lungs. [18]
Try breathing through your nose to warm and humidify the air before it hits your lungs.
If it’s really icy, use a scarf or mask to make breathing more comfortable and protect your airways.
7. Make the Most of the Midday Sun
If you can, schedule your workout for midday when it’s warmer and brighter.
Sunlight boosts your mood and vitamin D levels, which we all need during those gray winter months. [19] [20]
8. Team Up for Motivation
Working out with a friend or in a group makes braving the cold easier and safer.
Icy roads and trails are less intimidating when someone’s got your back.
Plus, a workout partner keeps you accountable and makes your routine way more fun.
Who doesn’t love a little friendly competition?
Outdoor Workouts to Do During Winter
Chicago looks beautiful in winter, and it's a great place for outdoor exercise. Here are some of the best outdoor workouts to try in Chicago when it's cold.
Running
Running in winter can be more challenging due to cold temperatures and potential icy patches.
The experience of running against the cold wind can also be extra challenging and help build mental resilience.
Outdoor running, especially in such a scenic environment, can greatly boost your mood and mental health, countering the effects of seasonal affective disorder (SAD) that is common in winter.
The Lakefront Trail in Chicago offers an 18-mile path along the shore of Lake Michigan.
This running trail provides stunning views of the lake and the city skyline, offering a picturesque backdrop for your run.
Cross-Country Skiing in Local Parks
These locations provide a natural, serene setting that's perfect for this sport.
Cross-country skiing is an excellent full-body workout, engaging the legs, arms, and core. It's particularly effective for building endurance and cardiovascular fitness.
This activity is suitable for a range of skill levels, from beginners to advanced skiers. It's a great way to enjoy the outdoors and stay active in the winter.
You'll need skis, poles, and appropriate winter clothing. Some locations offer equipment rentals, making it easy for beginners to give it a try.
In Chicago, places like Northerly Island and the Cook County Forest Preserves offer cross-country skiing opportunities when there's enough snow.
Snowshoeing
Snowshoeing is walking in the snow using special shoes that distribute your weight over a larger area. This prevents you from sinking too deeply into the snow, making it easier to walk.
It's a low-impact, high-calorie-burning exercise that’s great for all fitness levels. Snowshoeing can strengthen your leg muscles and improve balance and coordination.
Chicago’s forest preserves and parks, like the Morton Arboretum and the Palos Trail System, are popular spots for snowshoeing.
Snowga
Practicing yoga in the snow is a unique way to connect with nature while embracing the winter season.
The crisp air and tranquil snow-covered surroundings can deepen your focus and enhance your mindfulness.
Snow Yoga also challenges your balance and breath control, offering a refreshing twist on traditional poses.
Be sure to dress in warm, flexible layers and use a thicker yoga mat or blanket to stay comfortable and insulated from the cold ground.
Ice Skating
Ice skating is an excellent cardiovascular exercise that also improves balance, coordination, and muscle strength, particularly in the legs and core.
It's a fun and accessible winter activity for all ages, making it a fun way to socialize and stay active during the colder months.
For those new to ice skating, many rinks offer lessons and skate rentals, so getting started is easy.
In Chicago, you can check out places such as the Millennium Park rink and the Maggie Daley Park Skating Ribbon.
These rinks offer picturesque settings amidst the cityscape.
Curling
Curling is a unique team sport that involves sliding stones on a sheet of ice towards a target area. It's as much a strategic, skill-based game as it is a social one.
While it may seem leisurely, curling requires precision, strategy, and some level of physical fitness, particularly in the legs and core.
This sport is accessible to a wide range of ages and physical abilities, making it an inclusive winter activity.
Places like the Chicago Curling Club offer facilities to try out curling. These clubs often provide beginner classes and open sessions.
Fat Tire Biking
Fat tire bikes, with their wide, durable tires, are designed to handle snowy and icy trails, making them perfect for winter cycling.
It provides a vigorous workout, especially when navigating through snow, which requires more effort and thus burns more calories.
It offers a unique way to explore the city’s winter landscapes, whether it's urban settings or more natural environments.
In Chicago, you can take these bikes on various trails that might be inaccessible to regular bikes in winter, such as snow-covered paths in local parks or along the Lakefront Trail.
Indoor Workouts to Do During Winter
For all of you who wish to keep warm and cozy during the winter, here are some activities you can participate in.
Boxing
Boxing is an excellent cardio workout, offering a high-intensity, full-body exercise. It combines aerobic and anaerobic activity, improving overall cardiovascular health.
Regular boxing sessions can significantly enhance upper body strength, especially in the arms, chest, and core.
It also involves lower body movements, providing a comprehensive workout.
Boxing is known for its stress-relieving benefits, as the physical act of hitting can be a powerful outlet for releasing tension.
Where in Chicago:
1. TITLE Boxing Club - 313 S Peoria St, Chicago, IL 60607
Features: Full-body workouts, unlimited class options, and access to TITLE On Demand. Focus on strength, cardio, and stress relief in a supportive environment.
Pricing: $99–$149/month or $35/class.
2. Mayweather Boxing + Fitness - 219 W Hubbard St, Chicago, IL 60654
Features: High-intensity classes combining boxing, strength, and cardio. Developed by Floyd Mayweather, with workouts for all fitness levels.
Pricing: $15 trial class, $29/week trial; memberships vary.
Join a Spin Class
Spin classes provide an excellent cardiovascular workout without the need for outdoor cycling, which can be challenging in winter.
The group setting of a spin class can be motivating, especially during the colder months when it's harder to stay active.
Where in Chicago:
CycleBar - 175 N Halsted St, Chicago, IL 60661
Features: Premium indoor cycling classes offering a mix of high-intensity workouts and low-impact rides. State-of-the-art bikes, performance tracking, and themed rides enhance the experience.
Pricing: $32/class or $199/month unlimited.
SoulCycle - 111 W Wacker Dr, Chicago, IL 60601
Features: Immersive indoor cycling experience with music-driven classes focused on cardio, strength, and mindfulness. Classes are suitable for all fitness levels, with a strong community vibe.
Pricing: $20/class or class packages starting at $158 for 5 classes.
You can also check out our detailed guide on the top spin classes in Chicago.
Dive into Indoor Swimming
Indoor pools offer a consistent and controlled environment, ideal for swimming regardless of outdoor weather conditions.
It's gentle on the joints, making it a great option for those looking for a low-impact exercise.
Swimming works for various muscle groups and is excellent for building endurance and strength.
Where in Chicago:
1. Chicago Park District Pools - 5610 W. Lake St. Chicago, IL 60644
2. East Bank Club - 500 N Kingsbury St, Chicago, IL 60654, United States
Features: A luxurious facility offering a 20-yard indoor lap pool, aquatic fitness classes, swim lessons for all ages, and a relaxing whirlpool. A comprehensive wellness center with additional amenities like saunas and steam rooms.
Pricing: Memberships start at $275.
Elevate with Indoor Rock Climbing
Rock climbing is a comprehensive workout that strengthens multiple muscle groups, including arms, legs, and core.
It requires problem-solving and strategy. This means you have to be both physically and mentally engaged while doing it.
Where in Chicago:
1. Brooklyn Boulders Chicago - 100 S Morgan St, Chicago, IL 60607
Features: A massive climbing gym offering bouldering, top-rope climbing, and auto-belay walls. Includes climbing classes for beginners to advanced climbers, fitness classes, and coworking spaces.
Pricing: $39/week pass, $129–$150/month memberships.
2. First Ascent Climbing - Multiple Locati
Features: State-of-the-art climbing walls, including bouldering and lead climbing routes. Offers training programs, yoga, and fitness classes for a full-body experience.
Pricing: $94/month membership, $1034/yearly memberships.
Experience Barre Workouts
Barre workouts blend ballet, Pilates, and yoga, and are considered low-impact.
This makes them perfect for indoor winter workouts, especially for those seeking to avoid strain on joints.
These workouts focus on small, isometric movements that effectively tone and strengthen muscles, while also improving flexibility - a great way to combat the stiffness that can come with colder weather.
Where in Chicago:
1. The Barre Code - 435 N. LaSalle Blvd, Lower Level 2, Chicago, IL 60654
Features: A dynamic fitness studio offering a range of classes, including barre, cardio, and strength training. Focuses on a full-body workout with a supportive and empowering atmosphere. Perfect for all fitness levels.
Pricing: $26/class or $180/month unlimited memberships.
2. Pure Barre - Multiple Locations
Features: A low-impact, high-intensity workout that uses small, controlled movements to target and tone muscles. Offers a variety of class formats, including Classic, Empower, and Reform.
Pricing: $25/class or $199/month unlimited memberships.
Enroll in a Boot Camp
Boot camps offer a high-intensity interval training (HIIT) approach, which is excellent for burning calories and building strength – a necessity for staying active in the winter.
The group setting of a boot camp can provide the motivation and accountability that is often lacking during the winter months.
Boot camps typically involve a mix of cardio, strength, and agility training, keeping workouts interesting and challenging.
Where in Chicago:
1. Fit Body Boot Camp - 625 W Division St, Chicago, IL 60610
Features: Offers 30-minute high-energy sessions designed for maximum fat burn and muscle building. Provides personal trainer-led group workouts in a supportive and inclusive environment.
Pricing: Free trial class, memberships start at $159/month.
2. Fit Results South Loop - 731 S Plymouth Ct, Chicago, IL 60605
Features: A community-focused gym offering boot camp classes with a mix of strength, cardio, and functional training. Ideal for all fitness levels, with small group classes for personalized attention.
Pricing: $30 Drop-In or memberships & personal training packages vary
3. Basecamp Fitness - 944 W Madison St, Chicago, IL 60607
Features: High-intensity interval training (HIIT) classes alternating between cardio and strength exercises. Focuses on building endurance, strength, and agility in a motivating group setting.
Pricing: $30/class or $110 - $160/month.
Strengthen Your Core with Pilates
Pilates focuses on strengthening the core muscles, which is crucial for overall body strength and can help reduce the risk of winter-related injuries.
With many people less active in the winter, Pilates may help counteract this by improving posture and balance.
Pilates is also said to enhance muscle tone and flexibility, which can be particularly beneficial during the colder months when muscles are generally tighter.
Where in Chicago:
1. Studio 8 Pilates - 3656 N Lincoln Ave F, Chicago, IL 60613
Features: Boutique Pilates studio offering small group classes and private sessions. Focuses on core strength, flexibility, and postural alignment using reformers and other equipment. Personalized programs for all fitness levels.
Pricing: $200 for 5 group classes/month or $125 for 2 private sessions/month.
2. Club Pilates - 907 W Madison St Chicago, IL 60607
Features: A contemporary Pilates studio offering a variety of class levels and formats, from Reformer Flow to Cardio Sculpt. Includes state-of-the-art equipment and a welcoming environment.
Pricing: $30 - $35/class or $150/month unlimited memberships.
Bounce Back with Trampoline Fitness
While this is not for everyone, jumping on a trampoline can be an enjoyable and energetic way to exercise, providing a much-needed mood boost during the dreary winter months.
This form of exercise is great for improving heart health and stamina, with the added benefit of being low-impact.
Where in Chicago:
1. Sky Zone - 1419 N Kingsbury St, Chicago, IL 60642
Features: Indoor trampoline park offering activities like freestyle jumping, dodgeball, and foam pits. Suitable for all ages and group events.
Pricing: 60-minute jump: $17.99 | 90-minute jump: $24.99 | 120-minute jump: $29.99 | SkySocks: $3.00 per pair (required)
2. Altitude Trampoline Park - 404 N Armour St, Chicago, IL 60642
Features: 33,000 square foot facility with 14 attractions, including wall-to-wall trampolines, wipeout, trapeze bar, rock climbing wall, and more. Suitable for all ages and group events.
Pricing: 90-minute jump: $26.95 | 120-minute jump: $31.95 | 180-minute jump: $34.95 | Additional 30 minutes: $10.00 | Altitude Trampoline Socks: $4.00 per pair (required)
Pickleball
Pickleball is a low-impact sport, making it accessible for people of all ages and fitness levels and a great option for those looking for joint-friendly activities in winter.
Pickleball is typically played in doubles, promoting social interaction and camaraderie, which can be especially valuable during the colder, more isolated months.
Where in Chicago:
McFetridge Sports Center - 3843 N California Ave, Chicago, IL 60618
Features:
- Ice Skating Rinks: Regulation-size NHL surface and a half-sheet studio rink.
- Tennis Courts: Six indoor tournament-quality courts.
- Pickleball Courts: Six brand-new courts.
- Fitness Center: Overlooking the ice rink.
- Dance Studios: Two studios offering various dance programs.
- Additional Amenities: Locker rooms, showers, and a pro shop.
Pricing:
- Tennis Court Rental: $30/hour (standard); $23/hour (summer rate, May–Labor Day).
- Pickleball Court Rental: $25/hour; $20/hour (summer rate, May–Labor Day).
- Fitness Center Memberships: Rates vary; please contact the center for current membership options.
Chicago Park District - 4434 S. Lake Park Ave. Chicago, IL 60653
Features:
- Field House: Includes a gymnasium, art room, fitness center, kitchen, dance studio, and conference rooms.
- Outdoor Facilities: Small athletic field and a recently renovated playground.
- Programs: Offers after-school programs, summer day camps, specialty camps, and various community events.
Pricing:
- Fitness Center Memberships: Rates vary by park and membership type (e.g., 1-month, 3-month, annual).
- Programs and Classes: Fees vary depending on the specific program or class.
Shoot Hoops Indoors
Basketball involves running, jumping, and quick lateral movements, providing a full-body workout that's perfect for staying in shape during winter.
Regularly playing basketball may improve your hand-eye coordination and balance.
The team aspect of basketball also fosters communication and strategic thinking, which can provide good mental stimulation to the brain.
Where in Chicago:
The Ray Meyer Fitness and Recreation Center - 2235 N Sheffield Ave, Chicago, IL 60614
Features: A state-of-the-art, four-story facility offering a variety of fitness opportunities, including a four-court gymnasium, four-lane running track, cardio machines, free weights, group fitness studios, racquetball courts, spin studio, strength training equipment, and a 25-yard, six-lane lap and recreation pool.
Pricing: $91/month; initiation fees apply.
West Loop Athletic Club - 1380 W Randolph St, Chicago, IL 60607
Features: A 32,000-square-foot facility featuring a full schedule of classes, brand new cardio and weight equipment, a five-lane 25-meter pool, comfortable locker rooms with steam and sauna, and more.
Pricing: Membership rates vary; current promotions include $0 enrollment fees and one month free for new members.
Play Indoor Soccer
Soccer like basketball is a team sport that promotes social interaction, teamwork, and communication, which can be particularly advantageous during winter when people are less likely to socialize outdoors.
It also can be an excellent cardiovascular workout, helping to maintain fitness levels during the cold season.
Where in Chicago:
Chicago Indoor Sports - 3900 S Ashland Ave, Chicago, IL 60609
Features: A state-of-the-art facility spanning 90,000 square feet, offering multiple indoor fields suitable for sports such as soccer, lacrosse, flag football, field hockey, rugby, and cricket. The venue also hosts leagues, camps, and special events throughout the year, providing opportunities for both recreational and competitive play.
Pricing: Rental rates and program fees vary depending on the specific activity, duration, and time of booking. For example, renting an indoor basketball court in Chicago can range from $50 to $250 per hour, depending on the facility and time.
Home Workout Alternatives for Winter
Don’t feel like stepping out into the freezing cold? No worries you can still crush your fitness goals from the comfort of your home. Let’s dive into some fun and effective options to keep you moving all winter long.
Bodyweight Exercises
Who needs fancy gym equipment when your body is the ultimate workout tool?
Push-ups, squats, lunges, planks, and burpees are just a few versatile exercises you can do anywhere.
If you are feeling brave, you can spice things up with single-leg squats or incline push-ups to level up your intensity.
Check out our Home Workout guide for more simple, effective routines to stay fit right from your living room.
Yoga and Pilates at Home
Yoga and Pilates are perfect for improving flexibility, balance, and core strength while keeping your mind stress-free.
Whether you’re into restorative flows or power yoga, there are tons of online classes and apps to guide you.
All you need is a mat and maybe some props like blocks or a Pilates ring.
Pro tip: Both practices adapt to your fitness level and space, making them a no-excuse home workout option.
Indoor Cardio Workouts
Stuck inside? That's no excuse to skip cardio! Try jumping jacks, high knees, butt kicks, or mountain climbers.
Pro tip: Turn it into a circuit. For example:
- 1 minute of jumping jacks
- 1 minute of burpees
- 1 minute of high knees
Do this for 20–30 minutes, and you’ve got a heart-pounding session. If space is tight, use simple gear like jump ropes or a step platform to amp it up.
You can also do the Prison Workout. It’s a quick no-equipment routine inspired by workouts in limited spaces.
Check out this YouTube video for details.
Strength Training with What You’ve Got
If you dont have weights at home, it's not a problem. Home workouts can be done with or without one.
Bodyweight exercises like tricep dips and squats are excellent for strength building.
If you want to level up, grab some resistance bands—they’re compact and versatile.
Or get creative with household items like water bottles or a backpack loaded with books.
Your living room just became your personal gym.
Mind-Body Wellness
Winter isn’t just hard on your body it can mess with your mind too.
Combat stress and stay centered with mindfulness practices:
- Meditation: A few minutes a day can improve focus and reduce anxiety.
- Breathing exercises: Try alternate nostril or diaphragmatic breathing to calm your nerves and boost lung function.
For a unique twist, explore Tai Chi or Qigong.
These gentle martial arts focus on slow movements and deep breathing, making them perfect for indoor balance and stress reduction.
Make Use Of Smart Fitness Equipment
Home fitness has come a long way, and technology now offers innovative ways to make workouts more engaging. Here are some options worth considering:
- Peloton and Interactive Spin Bikes: These platforms provide live and on-demand classes with experienced instructors. Features like leaderboards and curated playlists can help keep you motivated.
- Mirror and Smart Workout Systems: Devices like Lulemon, Tonal, and Tempo Fit deliver guided workouts that adapt to your progress. They’re sleek, and and compact, and bring a professional gym experience into your home.
- Virtual Reality Fitness: VR platforms like Supernatural and FitXR combine cardio, dance, and boxing in immersive virtual environments. All you need is a VR headset to get started.
- Smart Jump Ropes: Tools like Crossrope or Tangram Smart Rope track metrics like jumps and calories burned, adding an interactive element to a classic cardio exercise.
These options can help you create a more dynamic and enjoyable workout routine, even during the colder months.
Conclusion
Winter might bring chilly days and darker skies, but that doesn’t mean your fitness routine needs to go into hibernation.
Instead, think of this season as an invitation to explore exciting and unique workout opportunities you won’t find any other time of year.
Whether it’s outdoor adventures or cozy indoor sessions, winter has its own charm for keeping your routine fresh and engaging.
Plus, these seasonal workouts give you the chance to soak in the beauty and fun of winter while staying active.
The key is to keep moving, every workout, or activity is a step toward becoming a stronger, healthier you.
Let the colder months fuel your commitment, not freeze it!
References
- Tan CL, Knight ZA. Regulation of Body Temperature by the Nervous System. Neuron. 2018;98(1):31-48. doi:10.1016/j.neuron.2018.02.022
- Institute of Medicine (US) Committee on Military Nutrition Research; Marriott BM, Carlson SJ, editors. Nutritional Needs In Cold And High-Altitude Environments: Applications for Military Personnel in Field Operations. Washington (DC): National Academies Press (US); 1996. 7, Physiology of Cold Exposure. Available from: https://www.ncbi.nlm.nih.gov/books/NBK232852/
- Joyner MJ, Casey DP. Regulation of increased blood flow (hyperemia) to muscles during exercise: a hierarchy of competing physiological needs. Physiol Rev. 2015;95(2):549-601. doi:10.1152/physrev.00035.2013
- Korthuis RJ. Skeletal Muscle Circulation. San Rafael (CA): Morgan & Claypool Life Sciences; 2011. Chapter 4, Exercise Hyperemia and Regulation of Tissue Oxygenation During Muscular Activity. Available from: https://www.ncbi.nlm.nih.gov/books/NBK57139/
- Carr, Richard W et al. “Effects of heating and cooling on nerve terminal impulses recorded from cold-sensitive receptors in the guinea-pig cornea.” The Journal of general physiology vol. 121,5 (2003): 427-39. doi:10.1085/jgp.200308814
- Cheung SS. Responses of the hands and feet to cold exposure. Temperature (Austin). 2015;2(1):105-120. Published 2015 Feb 27. doi:10.1080/23328940.2015.1008890
- Institute of Medicine (US) Committee on Military Nutrition Research; Marriott BM, Carlson SJ, editors. Nutritional Needs In Cold And In High-Altitude Environments: Applications for Military Personnel in Field Operations. Washington (DC): National Academies Press (US); 1996. 12, Cold Exposure, Appetite, and Energy Balance. Available from: https://www.ncbi.nlm.nih.gov/books/NBK232851/
- KENEFICK, R. W. , HAZZARD, M. P. , MAHOOD, N. V. & CASTELLANI, J. W. (2004). Thirst Sensations and AVP Responses at Rest and during Exercise-Cold Exposure. Medicine & Science in Sports & Exercise, 36 (9), 1528-1534. doi: 10.1249/01.MSS.0000139901.63911.75.
- Scott EE, Hamilton DF, Wallace RJ, Muir AY, Simpson AH. Increased risk of muscle tears below physiological temperature ranges. Bone Joint Res. 2016;5(2):61-65. doi:10.1302/2046-3758.52.2000484
- Racinais S, Cocking S, Périard JD. Sports and environmental temperature: From warming-up to heating-up. Temperature (Austin). 2017;4(3):227-257. Published 2017 Aug 4. doi:10.1080/23328940.2017.1356427
- Penckofer S, Kouba J, Byrn M, Estwing Ferrans C. Vitamin D, and depression: where is all the sunshine?. Issues Ment Health Nurs. 2010;31(6):385-393. doi:10.3109/01612840903437657
- Mead MN. Benefits of sunlight: a bright spot for human health [published correction appears in Environ Health Perspect. 2008 May;116(5):A197]. Environ Health Perspect. 2008;116(4):A160-A167. doi:10.1289/ehp.116-a160
[UPDATED - JANUARY 13, 2025]
Winter in Chicago isn’t just a season, it’s a whole vibe.
The wind hits differently, the snow piles up, and those subzero temperatures? They’re no joke.
It’s enough to make anyone want to trade their workout shoes for slippers and their gym time for Netflix binges.
But winter doesn’t have to derail your fitness goals. In fact, with the right approach, it can actually fuel them.
Whether you’re braving the cold for an outdoor workout, hitting the gym, or getting creative with home exercises, there’s no shortage of ways to stay active.
In this guide, we’ll show you how to keep moving, stay motivated, and make the most of winter workouts—Chicago style.
Is Exercising in the Cold Good for You?
Yes, exercising in the cold can be good for you, but it depends on how you approach it.
Cold-weather workouts push your body to adapt to challenging conditions, which can improve your endurance, strengthen your cardiovascular system, and even help you burn more calories as your body works harder to maintain its core temperature.
On top of the physical benefits, exercising in the cold can be mentally invigorating. The crisp air and serene environment can boost your mood and leave you feeling refreshed.
However, it’s not without its challenges. Cold temperatures can present a lot of challenges and make it harder for you to work out.
Why Is It Harder to Work Out in Winter?
Your Heart is Working Overtime
In the cold, your body doesn’t just want to stay warm it needs to.
This means your heart has to hustle, working harder to pump blood and maintain body heat. [1]
Plus, the blood vessels near your skin tighten up to keep that heat in, which adds even more strain. [2]
And let’s not forget that icy air you’re sucking in.
For anyone with asthma or sensitive lungs, breathing can feel tougher, which isn’t exactly setting you up for a PR. [3]
Your Muscles Become Stiff
You know that stiff, tight feeling? That’s because less blood is flowing to your muscles in the cold. [4]
Tight muscles mean less flexibility and an increased risk of injury. [5] [6]
This is why warming up is a must, not a maybe. [7]
Also, cold muscles = weaker muscles. Don’t be surprised if your usual weights feel extra heavy.
Cold Slows You Down
Cold temperatures can mess with your nervous system, slowing down nerve impulses. [8]
Which means your reaction time and coordination might feel off.
And have you ever tried gripping a dumbbell when your fingers are freezing?
Yeah, not fun.
Cold weather reduces dexterity, making even simple tasks more challenging. [9] [10]
Oh, and if you’ve got arthritis, the cold isn’t doing your joints any favors either. [11] [12]
Your Body’s Burning a Lot More Fuel
Your body burns more calories in the cold just to stay warm. [13]
This extra effort can leave you feeling wiped out faster and may even lead to short-term weight loss.
And if you’re shivering, it’s a sign that something is wrong; not only are you burning even more calories to generate heat, but you’re also leaving less energy for your workout.
Remember, being well dressed helps you focus on performance rather than battling the cold!
You Can Become More Dehydrated Than You Think
Sweating in cold weather often goes unnoticed because it evaporates quickly or is absorbed by the layers of clothing you’re wearing.
And here’s the kicker, cold weather actually makes you less thirsty.
Studies show it reduces thirst by 40%. [14]
That’s why you need to drink water even if you don’t feel thirsty. Dehydration is sneaky in winter, and it can tank your performance.
8 Tips for Workouts during Winter
Here’s how to prep for your winter workouts like a pro.
1. Dress Appropriately for the Cold
Winter workouts are all about layers. So having proper winter gear is a must.
Start with a snug, moisture-wicking base layer to keep sweat off your skin.
Add an insulating layer like fleece to trap heat. Top it off with a windproof, waterproof shell to block the elements.
And don’t forget the extras cover your ears with a hat or headband, protect your hands with gloves, and wear thermal socks to keep your toes toasty.
2. Be Visible For Safety
Low light and winter go hand in hand.
Make yourself visible with reflective clothing, especially if you’re running or cycling near traffic.
If you’re cycling, make sure to equip your bike with a front white light and rear red light.
Runners, consider a headlamp or flashlight to light your path and make sure others see you.
3. Protect Your Skin
Cold, dry air can wreck your skin.
Apply a hydrating moisturizer to exposed areas, and if you’re facing the wind, use a barrier cream to avoid windburn or frostbite.
Don’t skip sunscreen! The winter sun reflecting off snow can still do damage, so slap on that broad-spectrum SPF.
4. Warm Up Like It’s Your Job
Cold muscles are injury-prone muscles. Spend extra time warming up to boost blood flow and muscle temperature.
Dynamic stretches that mimic your workout moves are a great start.
If it's too cold outside, warm up indoors to get your body ready before heading out.
5. Keep Yourself Hydrated
Just because it’s cold doesn’t mean you’re not sweating.
Winter workouts can still lead to dehydration, so drink water consistently throughout the day.
If you are not sure whether you’re hydrated, check your urine it should be light straw-colored. If it’s darker, time to drink up.
6. Breathe Smarter
Cold air can irritate your lungs. [18]
Try breathing through your nose to warm and humidify the air before it hits your lungs.
If it’s really icy, use a scarf or mask to make breathing more comfortable and protect your airways.
7. Make the Most of the Midday Sun
If you can, schedule your workout for midday when it’s warmer and brighter.
Sunlight boosts your mood and vitamin D levels, which we all need during those gray winter months. [19] [20]
8. Team Up for Motivation
Working out with a friend or in a group makes braving the cold easier and safer.
Icy roads and trails are less intimidating when someone’s got your back.
Plus, a workout partner keeps you accountable and makes your routine way more fun.
Who doesn’t love a little friendly competition?
Outdoor Workouts to Do During Winter
Chicago looks beautiful in winter, and it's a great place for outdoor exercise. Here are some of the best outdoor workouts to try in Chicago when it's cold.
Running
Running in winter can be more challenging due to cold temperatures and potential icy patches.
The experience of running against the cold wind can also be extra challenging and help build mental resilience.
Outdoor running, especially in such a scenic environment, can greatly boost your mood and mental health, countering the effects of seasonal affective disorder (SAD) that is common in winter.
The Lakefront Trail in Chicago offers an 18-mile path along the shore of Lake Michigan.
This running trail provides stunning views of the lake and the city skyline, offering a picturesque backdrop for your run.
Cross-Country Skiing in Local Parks
These locations provide a natural, serene setting that's perfect for this sport.
Cross-country skiing is an excellent full-body workout, engaging the legs, arms, and core. It's particularly effective for building endurance and cardiovascular fitness.
This activity is suitable for a range of skill levels, from beginners to advanced skiers. It's a great way to enjoy the outdoors and stay active in the winter.
You'll need skis, poles, and appropriate winter clothing. Some locations offer equipment rentals, making it easy for beginners to give it a try.
In Chicago, places like Northerly Island and the Cook County Forest Preserves offer cross-country skiing opportunities when there's enough snow.
Snowshoeing
Snowshoeing is walking in the snow using special shoes that distribute your weight over a larger area. This prevents you from sinking too deeply into the snow, making it easier to walk.
It's a low-impact, high-calorie-burning exercise that’s great for all fitness levels. Snowshoeing can strengthen your leg muscles and improve balance and coordination.
Chicago’s forest preserves and parks, like the Morton Arboretum and the Palos Trail System, are popular spots for snowshoeing.
Snowga
Practicing yoga in the snow is a unique way to connect with nature while embracing the winter season.
The crisp air and tranquil snow-covered surroundings can deepen your focus and enhance your mindfulness.
Snow Yoga also challenges your balance and breath control, offering a refreshing twist on traditional poses.
Be sure to dress in warm, flexible layers and use a thicker yoga mat or blanket to stay comfortable and insulated from the cold ground.
Ice Skating
Ice skating is an excellent cardiovascular exercise that also improves balance, coordination, and muscle strength, particularly in the legs and core.
It's a fun and accessible winter activity for all ages, making it a fun way to socialize and stay active during the colder months.
For those new to ice skating, many rinks offer lessons and skate rentals, so getting started is easy.
In Chicago, you can check out places such as the Millennium Park rink and the Maggie Daley Park Skating Ribbon.
These rinks offer picturesque settings amidst the cityscape.
Curling
Curling is a unique team sport that involves sliding stones on a sheet of ice towards a target area. It's as much a strategic, skill-based game as it is a social one.
While it may seem leisurely, curling requires precision, strategy, and some level of physical fitness, particularly in the legs and core.
This sport is accessible to a wide range of ages and physical abilities, making it an inclusive winter activity.
Places like the Chicago Curling Club offer facilities to try out curling. These clubs often provide beginner classes and open sessions.
Fat Tire Biking
Fat tire bikes, with their wide, durable tires, are designed to handle snowy and icy trails, making them perfect for winter cycling.
It provides a vigorous workout, especially when navigating through snow, which requires more effort and thus burns more calories.
It offers a unique way to explore the city’s winter landscapes, whether it's urban settings or more natural environments.
In Chicago, you can take these bikes on various trails that might be inaccessible to regular bikes in winter, such as snow-covered paths in local parks or along the Lakefront Trail.
Indoor Workouts to Do During Winter
For all of you who wish to keep warm and cozy during the winter, here are some activities you can participate in.
Boxing
Boxing is an excellent cardio workout, offering a high-intensity, full-body exercise. It combines aerobic and anaerobic activity, improving overall cardiovascular health.
Regular boxing sessions can significantly enhance upper body strength, especially in the arms, chest, and core.
It also involves lower body movements, providing a comprehensive workout.
Boxing is known for its stress-relieving benefits, as the physical act of hitting can be a powerful outlet for releasing tension.
Where in Chicago:
1. TITLE Boxing Club - 313 S Peoria St, Chicago, IL 60607
Features: Full-body workouts, unlimited class options, and access to TITLE On Demand. Focus on strength, cardio, and stress relief in a supportive environment.
Pricing: $99–$149/month or $35/class.
2. Mayweather Boxing + Fitness - 219 W Hubbard St, Chicago, IL 60654
Features: High-intensity classes combining boxing, strength, and cardio. Developed by Floyd Mayweather, with workouts for all fitness levels.
Pricing: $15 trial class, $29/week trial; memberships vary.
Join a Spin Class
Spin classes provide an excellent cardiovascular workout without the need for outdoor cycling, which can be challenging in winter.
The group setting of a spin class can be motivating, especially during the colder months when it's harder to stay active.
Where in Chicago:
CycleBar - 175 N Halsted St, Chicago, IL 60661
Features: Premium indoor cycling classes offering a mix of high-intensity workouts and low-impact rides. State-of-the-art bikes, performance tracking, and themed rides enhance the experience.
Pricing: $32/class or $199/month unlimited.
SoulCycle - 111 W Wacker Dr, Chicago, IL 60601
Features: Immersive indoor cycling experience with music-driven classes focused on cardio, strength, and mindfulness. Classes are suitable for all fitness levels, with a strong community vibe.
Pricing: $20/class or class packages starting at $158 for 5 classes.
You can also check out our detailed guide on the top spin classes in Chicago.
Dive into Indoor Swimming
Indoor pools offer a consistent and controlled environment, ideal for swimming regardless of outdoor weather conditions.
It's gentle on the joints, making it a great option for those looking for a low-impact exercise.
Swimming works for various muscle groups and is excellent for building endurance and strength.
Where in Chicago:
1. Chicago Park District Pools - 5610 W. Lake St. Chicago, IL 60644
2. East Bank Club - 500 N Kingsbury St, Chicago, IL 60654, United States
Features: A luxurious facility offering a 20-yard indoor lap pool, aquatic fitness classes, swim lessons for all ages, and a relaxing whirlpool. A comprehensive wellness center with additional amenities like saunas and steam rooms.
Pricing: Memberships start at $275.
Elevate with Indoor Rock Climbing
Rock climbing is a comprehensive workout that strengthens multiple muscle groups, including arms, legs, and core.
It requires problem-solving and strategy. This means you have to be both physically and mentally engaged while doing it.
Where in Chicago:
1. Brooklyn Boulders Chicago - 100 S Morgan St, Chicago, IL 60607
Features: A massive climbing gym offering bouldering, top-rope climbing, and auto-belay walls. Includes climbing classes for beginners to advanced climbers, fitness classes, and coworking spaces.
Pricing: $39/week pass, $129–$150/month memberships.
2. First Ascent Climbing - Multiple Locati
Features: State-of-the-art climbing walls, including bouldering and lead climbing routes. Offers training programs, yoga, and fitness classes for a full-body experience.
Pricing: $94/month membership, $1034/yearly memberships.
Experience Barre Workouts
Barre workouts blend ballet, Pilates, and yoga, and are considered low-impact.
This makes them perfect for indoor winter workouts, especially for those seeking to avoid strain on joints.
These workouts focus on small, isometric movements that effectively tone and strengthen muscles, while also improving flexibility - a great way to combat the stiffness that can come with colder weather.
Where in Chicago:
1. The Barre Code - 435 N. LaSalle Blvd, Lower Level 2, Chicago, IL 60654
Features: A dynamic fitness studio offering a range of classes, including barre, cardio, and strength training. Focuses on a full-body workout with a supportive and empowering atmosphere. Perfect for all fitness levels.
Pricing: $26/class or $180/month unlimited memberships.
2. Pure Barre - Multiple Locations
Features: A low-impact, high-intensity workout that uses small, controlled movements to target and tone muscles. Offers a variety of class formats, including Classic, Empower, and Reform.
Pricing: $25/class or $199/month unlimited memberships.
Enroll in a Boot Camp
Boot camps offer a high-intensity interval training (HIIT) approach, which is excellent for burning calories and building strength – a necessity for staying active in the winter.
The group setting of a boot camp can provide the motivation and accountability that is often lacking during the winter months.
Boot camps typically involve a mix of cardio, strength, and agility training, keeping workouts interesting and challenging.
Where in Chicago:
1. Fit Body Boot Camp - 625 W Division St, Chicago, IL 60610
Features: Offers 30-minute high-energy sessions designed for maximum fat burn and muscle building. Provides personal trainer-led group workouts in a supportive and inclusive environment.
Pricing: Free trial class, memberships start at $159/month.
2. Fit Results South Loop - 731 S Plymouth Ct, Chicago, IL 60605
Features: A community-focused gym offering boot camp classes with a mix of strength, cardio, and functional training. Ideal for all fitness levels, with small group classes for personalized attention.
Pricing: $30 Drop-In or memberships & personal training packages vary
3. Basecamp Fitness - 944 W Madison St, Chicago, IL 60607
Features: High-intensity interval training (HIIT) classes alternating between cardio and strength exercises. Focuses on building endurance, strength, and agility in a motivating group setting.
Pricing: $30/class or $110 - $160/month.
Strengthen Your Core with Pilates
Pilates focuses on strengthening the core muscles, which is crucial for overall body strength and can help reduce the risk of winter-related injuries.
With many people less active in the winter, Pilates may help counteract this by improving posture and balance.
Pilates is also said to enhance muscle tone and flexibility, which can be particularly beneficial during the colder months when muscles are generally tighter.
Where in Chicago:
1. Studio 8 Pilates - 3656 N Lincoln Ave F, Chicago, IL 60613
Features: Boutique Pilates studio offering small group classes and private sessions. Focuses on core strength, flexibility, and postural alignment using reformers and other equipment. Personalized programs for all fitness levels.
Pricing: $200 for 5 group classes/month or $125 for 2 private sessions/month.
2. Club Pilates - 907 W Madison St Chicago, IL 60607
Features: A contemporary Pilates studio offering a variety of class levels and formats, from Reformer Flow to Cardio Sculpt. Includes state-of-the-art equipment and a welcoming environment.
Pricing: $30 - $35/class or $150/month unlimited memberships.
Bounce Back with Trampoline Fitness
While this is not for everyone, jumping on a trampoline can be an enjoyable and energetic way to exercise, providing a much-needed mood boost during the dreary winter months.
This form of exercise is great for improving heart health and stamina, with the added benefit of being low-impact.
Where in Chicago:
1. Sky Zone - 1419 N Kingsbury St, Chicago, IL 60642
Features: Indoor trampoline park offering activities like freestyle jumping, dodgeball, and foam pits. Suitable for all ages and group events.
Pricing: 60-minute jump: $17.99 | 90-minute jump: $24.99 | 120-minute jump: $29.99 | SkySocks: $3.00 per pair (required)
2. Altitude Trampoline Park - 404 N Armour St, Chicago, IL 60642
Features: 33,000 square foot facility with 14 attractions, including wall-to-wall trampolines, wipeout, trapeze bar, rock climbing wall, and more. Suitable for all ages and group events.
Pricing: 90-minute jump: $26.95 | 120-minute jump: $31.95 | 180-minute jump: $34.95 | Additional 30 minutes: $10.00 | Altitude Trampoline Socks: $4.00 per pair (required)
Pickleball
Pickleball is a low-impact sport, making it accessible for people of all ages and fitness levels and a great option for those looking for joint-friendly activities in winter.
Pickleball is typically played in doubles, promoting social interaction and camaraderie, which can be especially valuable during the colder, more isolated months.
Where in Chicago:
McFetridge Sports Center - 3843 N California Ave, Chicago, IL 60618
Features:
- Ice Skating Rinks: Regulation-size NHL surface and a half-sheet studio rink.
- Tennis Courts: Six indoor tournament-quality courts.
- Pickleball Courts: Six brand-new courts.
- Fitness Center: Overlooking the ice rink.
- Dance Studios: Two studios offering various dance programs.
- Additional Amenities: Locker rooms, showers, and a pro shop.
Pricing:
- Tennis Court Rental: $30/hour (standard); $23/hour (summer rate, May–Labor Day).
- Pickleball Court Rental: $25/hour; $20/hour (summer rate, May–Labor Day).
- Fitness Center Memberships: Rates vary; please contact the center for current membership options.
Chicago Park District - 4434 S. Lake Park Ave. Chicago, IL 60653
Features:
- Field House: Includes a gymnasium, art room, fitness center, kitchen, dance studio, and conference rooms.
- Outdoor Facilities: Small athletic field and a recently renovated playground.
- Programs: Offers after-school programs, summer day camps, specialty camps, and various community events.
Pricing:
- Fitness Center Memberships: Rates vary by park and membership type (e.g., 1-month, 3-month, annual).
- Programs and Classes: Fees vary depending on the specific program or class.
Shoot Hoops Indoors
Basketball involves running, jumping, and quick lateral movements, providing a full-body workout that's perfect for staying in shape during winter.
Regularly playing basketball may improve your hand-eye coordination and balance.
The team aspect of basketball also fosters communication and strategic thinking, which can provide good mental stimulation to the brain.
Where in Chicago:
The Ray Meyer Fitness and Recreation Center - 2235 N Sheffield Ave, Chicago, IL 60614
Features: A state-of-the-art, four-story facility offering a variety of fitness opportunities, including a four-court gymnasium, four-lane running track, cardio machines, free weights, group fitness studios, racquetball courts, spin studio, strength training equipment, and a 25-yard, six-lane lap and recreation pool.
Pricing: $91/month; initiation fees apply.
West Loop Athletic Club - 1380 W Randolph St, Chicago, IL 60607
Features: A 32,000-square-foot facility featuring a full schedule of classes, brand new cardio and weight equipment, a five-lane 25-meter pool, comfortable locker rooms with steam and sauna, and more.
Pricing: Membership rates vary; current promotions include $0 enrollment fees and one month free for new members.
Play Indoor Soccer
Soccer like basketball is a team sport that promotes social interaction, teamwork, and communication, which can be particularly advantageous during winter when people are less likely to socialize outdoors.
It also can be an excellent cardiovascular workout, helping to maintain fitness levels during the cold season.
Where in Chicago:
Chicago Indoor Sports - 3900 S Ashland Ave, Chicago, IL 60609
Features: A state-of-the-art facility spanning 90,000 square feet, offering multiple indoor fields suitable for sports such as soccer, lacrosse, flag football, field hockey, rugby, and cricket. The venue also hosts leagues, camps, and special events throughout the year, providing opportunities for both recreational and competitive play.
Pricing: Rental rates and program fees vary depending on the specific activity, duration, and time of booking. For example, renting an indoor basketball court in Chicago can range from $50 to $250 per hour, depending on the facility and time.
Home Workout Alternatives for Winter
Don’t feel like stepping out into the freezing cold? No worries you can still crush your fitness goals from the comfort of your home. Let’s dive into some fun and effective options to keep you moving all winter long.
Bodyweight Exercises
Who needs fancy gym equipment when your body is the ultimate workout tool?
Push-ups, squats, lunges, planks, and burpees are just a few versatile exercises you can do anywhere.
If you are feeling brave, you can spice things up with single-leg squats or incline push-ups to level up your intensity.
Check out our Home Workout guide for more simple, effective routines to stay fit right from your living room.
Yoga and Pilates at Home
Yoga and Pilates are perfect for improving flexibility, balance, and core strength while keeping your mind stress-free.
Whether you’re into restorative flows or power yoga, there are tons of online classes and apps to guide you.
All you need is a mat and maybe some props like blocks or a Pilates ring.
Pro tip: Both practices adapt to your fitness level and space, making them a no-excuse home workout option.
Indoor Cardio Workouts
Stuck inside? That's no excuse to skip cardio! Try jumping jacks, high knees, butt kicks, or mountain climbers.
Pro tip: Turn it into a circuit. For example:
- 1 minute of jumping jacks
- 1 minute of burpees
- 1 minute of high knees
Do this for 20–30 minutes, and you’ve got a heart-pounding session. If space is tight, use simple gear like jump ropes or a step platform to amp it up.
You can also do the Prison Workout. It’s a quick no-equipment routine inspired by workouts in limited spaces.
Check out this YouTube video for details.
Strength Training with What You’ve Got
If you dont have weights at home, it's not a problem. Home workouts can be done with or without one.
Bodyweight exercises like tricep dips and squats are excellent for strength building.
If you want to level up, grab some resistance bands—they’re compact and versatile.
Or get creative with household items like water bottles or a backpack loaded with books.
Your living room just became your personal gym.
Mind-Body Wellness
Winter isn’t just hard on your body it can mess with your mind too.
Combat stress and stay centered with mindfulness practices:
- Meditation: A few minutes a day can improve focus and reduce anxiety.
- Breathing exercises: Try alternate nostril or diaphragmatic breathing to calm your nerves and boost lung function.
For a unique twist, explore Tai Chi or Qigong.
These gentle martial arts focus on slow movements and deep breathing, making them perfect for indoor balance and stress reduction.
Make Use Of Smart Fitness Equipment
Home fitness has come a long way, and technology now offers innovative ways to make workouts more engaging. Here are some options worth considering:
- Peloton and Interactive Spin Bikes: These platforms provide live and on-demand classes with experienced instructors. Features like leaderboards and curated playlists can help keep you motivated.
- Mirror and Smart Workout Systems: Devices like Lulemon, Tonal, and Tempo Fit deliver guided workouts that adapt to your progress. They’re sleek, and and compact, and bring a professional gym experience into your home.
- Virtual Reality Fitness: VR platforms like Supernatural and FitXR combine cardio, dance, and boxing in immersive virtual environments. All you need is a VR headset to get started.
- Smart Jump Ropes: Tools like Crossrope or Tangram Smart Rope track metrics like jumps and calories burned, adding an interactive element to a classic cardio exercise.
These options can help you create a more dynamic and enjoyable workout routine, even during the colder months.
Conclusion
Winter might bring chilly days and darker skies, but that doesn’t mean your fitness routine needs to go into hibernation.
Instead, think of this season as an invitation to explore exciting and unique workout opportunities you won’t find any other time of year.
Whether it’s outdoor adventures or cozy indoor sessions, winter has its own charm for keeping your routine fresh and engaging.
Plus, these seasonal workouts give you the chance to soak in the beauty and fun of winter while staying active.
The key is to keep moving, every workout, or activity is a step toward becoming a stronger, healthier you.
Let the colder months fuel your commitment, not freeze it!
References
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- Institute of Medicine (US) Committee on Military Nutrition Research; Marriott BM, Carlson SJ, editors. Nutritional Needs In Cold And High-Altitude Environments: Applications for Military Personnel in Field Operations. Washington (DC): National Academies Press (US); 1996. 7, Physiology of Cold Exposure. Available from: https://www.ncbi.nlm.nih.gov/books/NBK232852/
- Joyner MJ, Casey DP. Regulation of increased blood flow (hyperemia) to muscles during exercise: a hierarchy of competing physiological needs. Physiol Rev. 2015;95(2):549-601. doi:10.1152/physrev.00035.2013
- Korthuis RJ. Skeletal Muscle Circulation. San Rafael (CA): Morgan & Claypool Life Sciences; 2011. Chapter 4, Exercise Hyperemia and Regulation of Tissue Oxygenation During Muscular Activity. Available from: https://www.ncbi.nlm.nih.gov/books/NBK57139/
- Carr, Richard W et al. “Effects of heating and cooling on nerve terminal impulses recorded from cold-sensitive receptors in the guinea-pig cornea.” The Journal of general physiology vol. 121,5 (2003): 427-39. doi:10.1085/jgp.200308814
- Cheung SS. Responses of the hands and feet to cold exposure. Temperature (Austin). 2015;2(1):105-120. Published 2015 Feb 27. doi:10.1080/23328940.2015.1008890
- Institute of Medicine (US) Committee on Military Nutrition Research; Marriott BM, Carlson SJ, editors. Nutritional Needs In Cold And In High-Altitude Environments: Applications for Military Personnel in Field Operations. Washington (DC): National Academies Press (US); 1996. 12, Cold Exposure, Appetite, and Energy Balance. Available from: https://www.ncbi.nlm.nih.gov/books/NBK232851/
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