How to Stay Motivated for Winter Exercise: Tips for Cold Weather Workouts. Hutton Health

How to Stay Motivated for Winter Exercise: Tips for Cold Weather Workouts

10th November 2023

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As winter sets in, the allure of cosy blankets and steaming mugs of warm drinks often competes fiercely with our determination and motivation to stay active. The plummeting temperatures and shorter days can cast a chilling spell on our motivation to exercise, turning even the most committed fitness enthusiasts into reluctant participants in the seasonal sedentary dance.

I am the first to admit that it is difficult to find the motivation to exercise during the winter when the temperatures drop, and the days are short. I struggle with the cold and can find it hard to get out the door to exercise in the winter.

Over the years I have realised how important exercising outdoors during the winter is for my mental health. Of course, my body benefits from regular workouts, but regularly getting outside to exercise has huge benefits for my physical health, productivity, focus and happiness. I have had to find my winter exercise motivation to beat the winter workout blues and struggles to stay active.

Staying motivated for winter exercise can be challenging due to the colder temperatures and shorter days. However, with the right strategies and mindset, you can continue to stay active during the winter months.

This blog will look at reigniting the flame of determination, ensuring that the frosty weather outside doesn't freeze our commitment to a healthy, active lifestyle.

Here are some tips for staying motivated for cold weather workouts:

Here are some tips for staying motivated for cold weather workouts:


Set Clear Goals:

Define your winter fitness goals. Whether it's maintaining your current fitness level, losing weight, or working on a specific aspect of your fitness, having clear goals will give you a sense of purpose.

It is important to set realistic goals that are challenging but achievable to keep you motivated to exercise during the cold winter months.

Consider winter fitness goals such as:

  • Maintain or Increase Cardiovascular Endurance: Aim to maintain or improve your cardiovascular fitness by setting goals such as running a certain distance, taking a minimum number of steps each day, or completing a certain number of aerobic workouts each week.
  • Improve Strength and Muscle Tone: Winter is an excellent time to focus on strength training.
  • Set strength goals such as increasing the weight you can lift for certain exercises, or to achieve a specific number of push-ups or squats or complete a certain number of strength workouts each week.

Remember that you do not need to go to a commercial gym or group fitness space to do strength workouts. Hutton Health offers structured programmes and live online classes that provide you the structure and accountability to workout from the comfort of your home.

Download Hutton Health ’s free GOAL SETTING WORKBOOK


Enhance Flexibility and Mobility:

Stretching is an important part of an exercise programme, particularly if you are over 40. As we age, the flexibility of our muscles decreases, and the mobility of our joints can reduce.

Continuing to stretch our joints through its full range of motion helps to keep us moving well as we age.

Work on improving your flexibility and mobility by setting goals related to yoga or stretching routines. For instance, you could aim to master a new yoga pose, increase your overall flexibility, or touch your toes without bending your knees.

There are many benefits to stretching and yoga:

  • Improved flexibility
  • Stress reduction
  • Injury prevention
  • Great for building strength
  • Increases mobility
  • Improves stability
  • Improves balance
Decathlon has a wide range of yoga mats that make stretching at home easy and comfortable!


Participate in a Winter Event:

Sign up for a winter race, charity walk, or other cold-weather event. Training for and participating in these events can be a fun and motivating way to stay active during the winter. Your goal might be to complete the event with a specific time or simply to finish it.

Create a Schedule:

Plan your workouts in advance and stick to a schedule. Knowing when and what you will be doing makes it easier to stay on track, especially when it's cold outside.

Hutton Health’s monthly membership includes cardio, strength and stretching sessions programmed through the Hutton Health app as well as live online workouts and a library of workouts to allow you to workout anytime, anywhere in the world.

Join Hutton Health's monthly membership

Invest in Cold Weather Gear:

Having the right clothing and gear for cold weather exercise is essential. Invest in quality thermal or moisture-wicking base layers, warm outer layers, gloves, hats, and insulated shoes to keep yourself warm and dry.

It is through experience that I have learned the truth in the saying, ‘there is no bad weather, just bad clothing for the weather!’. Investing in a few key pieces of cold weather gear has improved my motivation and ability to workout during the winter.

Find Indoor Alternatives:

On the coldest or stormiest days, consider indoor workout options. This might include joining a gym, taking fitness classes, or setting up a home gym with equipment you enjoy using.

Workout with a Friend or a Coach:

Accountability can be a powerful motivator. Find a workout buddy who can join you for winter workouts. You can help each other stay motivated, even when the weather is less than ideal.

It is easy to use the cold weather as a reason to skip a workout to stay cosy under your covers indoors, but if you know that there is someone who is counting on you, you are more likely to make it out the door to exercise.

hutton health as an accountability partner

Mix Up Your Routine:

Trying new activities or workout routines can help combat boredom. Consider cross-training by incorporating activities like indoor swimming, yoga, or strength training alongside your usual outdoor workouts.

Set Rewards:

Reward yourself for sticking to your winter workout routine. Treat yourself to something you enjoy, like a warm beverage or a cosy evening by the fireplace, after a successful workout.

Track Your Progress:

Keep a fitness journal to record your workouts and progress. Seeing how far you've come can be a great motivator to continue exercising during the winter months.

The Hutton Health app tracks your steps and workouts to give you a visual record of your progress.

Stay Safe:


Safety is a priority during winter workouts. Be aware of the weather conditions, dress appropriately, and ensure you are visible to others if exercising in low-light conditions.

Read this previous blog with some of the best running lights to look out for to keep you visible during dark winter workouts.

It is important to listen to your body, warm up and cool down well and don't push yourself too hard in extreme cold.

6 best running lights

Stay Mindful and Positive:

Maintain a positive attitude and stay mindful of the health benefits and the sense of accomplishment that comes from regular exercise. This positive mindset can keep you motivated.

Plan for Variations in Weather:

Be flexible with your workout plans. If a blizzard or extreme cold weather prevents outdoor exercise, have an indoor backup plan, such as a home workout or a fitness class.

Remember that staying active during the winter months is not only good for your physical health but also your mental wellbeing. With the right preparation and a positive mindset, you can maintain your motivation for cold weather workouts and continue working toward your fitness goals.

Take a step in the right direction

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