Your Guide to Working Out in Winter

Written by Pete Hunt

on 23 Jun, 2025

We get it. It’s easy to lose motivation with your fitness routine when it’s cold and dark outside. However, staying active in winter is crucial for mobility, mood and fitness. Not to mention keeping your immune system firing on all cylinders throughout cold and flu season.

It is, however, a good idea to adapt your training to suit the season – and we’re here to help. To keep you active (and injury-free) over winter, here are some top tips from our physios and health experts.

Don’t Skip the Warm-Up

With the drop in temperature, it’s even more important to prep your body properly. Start with some gentle foam rolling to increase circulation and loosen up tight muscles before you train. Make sure your warm-up is a little longer than usual to get your joints and muscles ready for load.

Maysam

Prioritise Mobility to Prevent Injuries

During winter, we often see an increase in joint stiffness and flare-ups of previous injuries. Before any workout, begin with joint-specific mobility drills such as cat-cow for the spine, hip openers, and ankle circles. The warm-up should be tailored to the type of activity you’re doing, so if you’re unsure what’s best for your body and goals, we’re always here to help you customise it.

Nursah

Up the Intensity

I recommend getting out for some early morning exercises and embracing the cold – I find shortening the length of exercise sessions but making them more intense is an effective method. The more intense you train, the faster you warm up. The shorter session means spending less time in the cold, and you can get the workout over and done with before getting back inside and jumping into your shower.

Matt

Time Your Workout Right

Morning stiffness is common in colder months, especially for those with arthritis or other joint conditions. If you struggle with this, try exercising later in the day when your body is naturally warmer and more mobile.

Nursah

Add Some Heat

If you’re someone who struggles with the cold, consider adding sauna sessions or hot yoga to your weekly routine. Not only do they help keep you warm, but they also support flexibility and recovery and keep you motivated when the weather makes it harder to stay active.

Maysam

Hot mat Pilates and Yoga classes are a great way to find respite from the cold. Working out in a warmer environment encourages faster circulation to our muscles, which increases flexibility, releases endorphins and kickstarts a detox response.

Joining a class will also help you stay accountable, feel a sense of achievement, and engage with your community.

Liv

Make it Social

Try booking yourself into a class, try a session with a trainer, grab a friend or coworker, or join a meet-up group or run club!

Maybe it’s time to try that new workout trend you’ve thought about but never got around to. Not only will it help to keep you accountable and honest with exercising, but it’ll definitely boost your mood to exercise and socialise at the same time.

Michelle

Get Outside!

Try to get outside and exercise, even do some deep breathing exercises. Clear your lungs and fill them with fresh oxygen. Oxygenating your body will do wonders for your general health.

Sana

Getting outside first thing in the morning (sunny or not) also works to synchronise our circadian rhythm, which may become off-kilter in winter. This can help us to sustain energy for the day’s activities, including workouts. It will also help us to experience sufficient rest at night, which is critical for healing and preventing injuries.

Liv

Mix Things Up

A change in weather creates a great opportunity to try something new! If you can’t face tennis, rent out a squash court with a friend. If it’s too cold for a run, try doing a few laps of your local pool. If you’re taking a winter break from rowing or cycling, get that low-impact workout with a Pilates class.

Ana

Find What Works for You

It’s easy to feel a bit rubbish during the winter months, and getting out in the cold and dark is a struggle, but even a short burst of exercise can lift your mood, boost your energy and fight off the all-too-familiar seasonal lows. Find what works for you – an exercise class on the way home from work, a walk in your lunch break or roping in a friend to keep you motivated.

Erin

Move for Your Mood

As our bodies turn to conservation mode in colder months, it can feel like an uphill battle to keep our activity levels consistent. During this time, we aren’t getting as much vitamin D and tend to feel more run down. Exercising regularly will keep the metabolism high, and the release of endorphins can help us beat the winter blues!

Michelle

Fuel Your Afternoon Workout

To maintain sufficient energy levels after a workday for exercise while avoiding overeating and skipping dinner, I recommend consuming a light, balanced snack approximately 30 minutes before your workout. This snack should include complex carbohydrates, lean protein, and healthy fats.

Some nutritious snack options include:

Cottage cheese with pineapple or berries
Banana with a spoonful of peanut butter
Greek yogurt with honey and a few berries
Dairy smoothie with protein powder and berries

Remember to prioritise hydration before your workout (easy to forget in cooler weather). Purified water is often overlooked but is essential for optimal performance.

Dorota

Chase the Cold

Instead of fighting the cold, embrace it and take advantage of winter sports like skiing and snowboarding. To make sure you hit the slopes safely, work on lower body and core strength with exercises like squats, lunges, box jumps and planks.

Another cold-weather option for healthy individuals is ocean swimming. The cold helps to lower inflammation, enhance mood and aid recovery, making winter the perfect time to take the plunge.

If you can’t face the chill, stick to swimming in a heated pool. Low-intensity and great for cardiovascular fitness, doing laps is also a form of moving meditation – a full mind-body workout.

Pete

Dress for Success

Try setting your exercise clothes up the night before. Make sure you wear layers! Regardless of the type of exercise you do, you can shed a layer once you’re going, and the extra insulation will help trap heat to warm your muscles when they’re cold.

If exercising outside, be sure to stay visible in bright and reflective clothing! Also consider a headlamp or flashlight if you’re going for a run in the dark. A new workout outfit can also motivate us to move, so treat yourself to a new article of clothing, shoes, or equipment.

Michelle

A Final Word

There are plenty of ways to stay active (and get warm) in winter, so fight the urge to stay under the doona. Make movement a part of your day – all year round – and you’ll reap the benefits. Today and in the long term.

About the Author

Pete Hunt

Pete Hunt is a highly skilled physiotherapist with nearly three decades of experience working in sports physiotherapy and private practice. The Director of The Alignment Studio, he has a special interest in musculoskeletal and sports injuries, orthopaedic rehabilitation and postural syndrome. With a caring, communicative approach, Pete uses a combination of joint and soft tissue mobilisation and exercise prescription to treat his clients. He’s also passionate about education for injury prevention and lasting results.