Easy Winter Walking Workout Plans That Help You Stay Fit When It’s Freezing


Avoid icy winds and slippery sidewalks with two easy, effective indoor workouts — one to try to the reception, the opposite at the mall.

Set a challenging but doable weekly goal— say, walking fourfold in seven days, or a group number of steps. Then jot some rewards: a post-walk latte, a replacement sweater, a movie night. As you hit your goal hebdomadally, treat yourself to one!

Workout 1: Power Up at Home

Get fit without leaving your house! during this workout, you alternate walking up and down the steps with six simple but effective exercises. (You can even do that in your PJ’s — just throw on a sports bra and walking shoes.)

Warm-up: head and down the steps (a flight of 10 to fifteen is ideal) at a moderate pace 3 times.

The Workout: Pick one exercise from those below and do 10 reps, then walk up and down the steps 3 times. Pick another exercise, do 10 reps, then climb and descend the steps again 3 times. Continue alternating the exercises and stair-climbing until you’ve done all six moves.

  • Standing Push-Ups: Stand facing a wall, a touch quite arm’s length away. Put your palms against the wall at shoulder height, bend your arms and lower yourself toward the wall, then keep off to the first position. That’s one rep.
  • Lunges: Stand with feet hip-width apart, hands-on-hips and back straight. Step left foot forward, bending left knee no farther than 90 degrees. Step back. Repeat on another leg for one rep.
  • Marching in place
  • Jumping Jacks
  • Knee Crossovers: Stand with feet hip-width apart. Lift left knee, bringing right elbow to satisfy it. Return to start; switch sides for one rep.
  • Squats: Stand with feet hip-width apart; bend knees and hips as if sitting during a chair. Stand up. That’s one rep.

Cool Down: Do three flights up and down the steps one last time, at a simple pace

Workout 2: Power Up at the Mall

It’s warm. It’s dry. There’s coffee. Go ahead, grab a lover and join the throngs of walkers already taking advantage of this genius workout spot. There are water fountains and bathrooms, and lots of malls open early (before the stores do) for exercisers.

Warm-Up: Walk for five minutes at a comfortable pace.

The Workout: Walk briskly around the mall for 20 minutes. As you walk, do 10 jumping jacks once you pass an enormous emporium. once you pass a kids’ haberdashery, do 10 squats. a jewelry store is 20 lunges (10 on each leg). once you hit the food court, march in situ 10 times, with the stress on raising your knees high. once you get to an empty bench, do 10 push-ups, hands on the bench.

Cool Down: Walk for five minutes at a comfortable pace.

Check to see if your mall features a walking program. Some even have guest speakers and monthly breakfasts. otherwise, you can start your own: The Centers for Disease Control and Prevention features a handy guide