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Looking to bring your workout inside this winter? Here are 8 inexpensive ways to get it done.

Being active is a cornerstone of a healthy lifestyle. While some people prefer to exercise outdoors, changing weather conditions and less daylight keep many people inside at this time of year. If you’re looking to work out indoors, you don’t need a gym membership or expensive equipment to stay fit. There are plenty of effective workouts you can do right from the comfort of your own home with no equipment required, making it easy for you to stay in shape without breaking the bank.

Here are 8 indoor workouts to try:

  1. Jumping Rope: This high-intensity cardio workout requires nothing but a jump rope and a minimal amount of space. It’s an excellent way to boost your heart rate, improve coordination and burn calories. Since it engages multiple muscle groups, it’s a great full-body workout.
  2. Bodyweight Exercises: These exercises build strength and improve endurance by just using your body weight as resistance. They can be done anywhere and require no equipment. Popular bodyweight exercises include push-ups, squats, lunges and planks.
  3. High-Intensity Interval Training (HIIT): This type of workout involves short bursts of intense exercise followed by periods of lower-intensity recovery or rest. It’s an effective way to burn calories and improve cardiovascular fitness. There are countless HIIT routines available online that you can do without any equipment.
  4. Stair Climbing: If you have access to a set of stairs, you have the perfect setup for a great workout. This lower body workout targets your glutes, quads and calves. It’s also an efficient way to elevate your heart rate and build strength.
  5. Yoga: This indoor workout focuses on flexibility, balance and strength and also promotes mental clarity and relaxation. All you need is a yoga mat and you can find numerous free online resources to guide you through various poses and routines.
  6. Pilates: Focusing on strengthening the core and improving flexibility, many Pilates exercises can be done without any equipment. You can also find plenty of videos online to take you through your workout.
  7. Dancing: Follow dance workout videos or put on your favorite music and move to the beat. Either way, dancing is a fun and effective way to burn calories and improve cardiovascular health. It’s also an excellent stress-reliever and promotes joyful movement.
  8. Chair Exercises: If you are looking for a low-impact workout or have limited mobility, exercises can be done while sitting or using a sturdy chair for support. These exercises can target different muscle groups, improve balance and increase flexibility. If you need ideas to get started, search online for chair exercise tutorials.

The key to getting and staying fit is finding activities you enjoy so you want to do them. These workout options provide enough variety that you can do something different every day of the week or you can do the same type of workout consistently if that’s what you prefer. They can be combined with outdoor workouts or can be used to enhance a gym membership. The beauty is that these activities can be done anywhere and at any time, with no monetary investment required.


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Date Last Reviewed: October 13, 2023

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Andrew Overman, DPT, MS, COMT, CSCS

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