Indoor Winter Workout

Emma White - Certified Personal Trainer | 17 Nov, 2022

Let's face it, heading out for a run or even going to the gym when it's cold, wet and miserable outside can sometimes be a tall order. On the days when leaving the house just doesn't feel like an option to you, fear not, exercise can still feature in your day. Indoor exercise circuits are a great way to get your heart pumping in the comfort of your own home, and you can achieve a lot with just your own body weight and a little space.

I've put together a circuit style workout that you can do at home! It's a 20 minute workout, so you can also try and squeeze it in when you're short on time – no excuses!


  1. This circuit is not suitable for anyone suffering from an injury, as the whole body is targeted. Please check with your doctor before trying any new exercises when recovering from an injury.
  2. For each of the moves I have highlighted how you can modify to your own level, or increase/decrease the intensity to suit your fitness level – so it is suitable for a variety of fitness levels.
  3. I like to avoid lots of repetition with exercise circuits to avoid boredom – it really makes the time pass quicker! So in this circuit there are 20 different exercise moves to complete.
  4. Complete 40 seconds of each move, followed by 20 seconds of rest.
  5. Let's go!

Warm up

  • 1 min jogging on the spot
  • 1 min toe taps with alternate arm reaches
  • 1 min knee curls

Circuit (40 seconds work, 20 seconds rest)

  1. Squats
  2. Butt kicks
  3. Push-ups
  4. Crunches
  5. Sumo squat pulse
  6. Tricep dips
  7. Mountain climbers
  8. Plank
  9. Glute bridge
  10. Bicycle crunches
  11. Jog on spot
  12. Side lunge
  13. Jabs
  14. Jumping jacks
  15. Dead bug
  16. High plank
  17. V sit-up
  18. Floor back extensions
  19. Calf raises
  20. High knees

Emma White (Certified Personal Trainer) has always loved fitness. She's passionate about the many benefits of regular exercise, particularly the positive impact on mental health and overall quality of life, as well as how it provides the key to successful weight management.

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