How to stay fit in winter: Home workout tips from a local trainer
When it’s cold and dark, skipping your workout feels like no big deal—but it adds up. Personal trainer Kristel Olivier shares simple, effective ways to stay active at home this winter, boost your mood, and avoid injury.
Winter makes it easy to skip workouts as it is cold, dark, and staying under a blanket feels way better than doing squats.
Owner of KD4UFitness and personal trainer Kristel Olivier said the lack of motivation, combined with busy holiday schedules, makes it easier to justify skipping exercise during winter.
She also said people are more tempted by a warm bed than going to the gym.
Olivier highlighted the importance of staying active during the cold months, which she said helps boost the immune system, combats the winter blues by increasing endorphins, and maintains fitness progress
“Regular movement also supports joint mobility and prevents stiffness that often comes with inactivity in cold weather,” she said.
She also said a 15- to 30-minute workout can be effective.
She added that the key is consistency and intensity—short but regular workouts that elevate the heart rate and engage the muscles can produce great results over time. While some work out indoors, Olivier advised being cautious in small spaces to avoid injury.
She said, “Clear the area of furniture or tripping hazards. Warm up properly, even for short workouts. Focus on form—not speed or quantity – and avoid high-impact moves if the space or flooring isn’t ideal. Opt for low-impact variations instead.”
Olivier also suggested that families and children get involved in home workouts together. She added that making workouts fun keeps everyone engaged.
Suggestions include follow-along YouTube videos designed for children and families, creating obstacle courses using pillows, chairs, or jump ropes, dancing to upbeat music, and taking on family fitness challenges.
Olivier said some people struggle to maintain a routine. She advised setting a schedule and working out with a friend or online group for accountability.
“Wear bright workout clothes to lift your mood. Reward yourself after hitting workout milestones (but not with food), and remind yourself of your why—better mood, more energy, a stronger body, improved mental health, and a healthier physical appearance,” she said.
For some, winter is the perfect time to start working on their summer body. Olivier advised beginners to start small and stay consistent—even 10 minutes counts.
Set realistic goals that you can build on, track your progress (through photos, notes, or fitness apps), listen to your body, avoid pushing too hard too fast, and celebrate small wins—like completing a week of workouts or holding a plank longer than before.
Olivier shared a few full-body, equipment-free moves:
• Bodyweight squats
• Push-ups (wall, knee, or full)
• Lunges (static or walking)
• Plank holds or shoulder taps
• Jumping jacks or high knees
These exercises rely on body weight and can be done in small spaces, making them ideal for home workouts.
