High Intensity Winter Workout

High Intensity Winter Workout

Exercise… we all know we need to do it. And we know the benefits of a great winter workout on our body and of course our minds. But how serious is your exercise routine? Are you really getting the best benefits out of it? These can be some tough questions to ask of yourself. Winter can be a tough time to get motivated to workout. The mornings are freezing, it’s warm in our beds, and being inside by the heater is definitely more appealing. In saying this our bodies NEED to move. We’ve got a great exercise routine that will get your heart rate up in no time. It’s quick and very effective.

This workout routine is mainly if you have access to a gym, but can be done at home

Warm up

  • 2 minutes of skipping/ 3-4 minutes of jogging on the treadmill if at a gym
  • 12 body weight squats (low to the ground)
  • 10 medicine ball slams (5-7kg)
  • 12 walking lunges each leg (5kg dumb bells)
  • 10 squats with kettle bells  (8kg kettle bells)
  • 10 kettle bell swings
  • 10 dips off bench
  • 10 pushups
  • 30 crunches
  • 20 bicycle crunches
  • 10 leg lowers


Feeling like you’ve still got a little more?

Set the treadmill to level 15 and do 5x 30 seconds on 30 seconds off sprints. You can adjust the treadmill between 13-15 depending on your fitness levels.


Figure 1. Medicine ball slams