When temperatures drop and mornings feel a little darker, it can be tempting to hit snooze and stay curled up under the covers. But staying active during winter is one of the best things you can do for both your physical and mental wellbeing. Regular exercise helps boost circulation, strengthen your immune system, improve mood and keep energy levels up during the colder months.
One of the biggest challenges in winter is getting your body moving when your muscles feel stiff and cold. That’s where a good warm-up comes in. A proper warm-up gradually increases your heart rate, improves blood flow to your muscles and helps reduce the risk of injury before exercise.
Whether you’re heading out for a walk, a run or a gym session, try this simple winter warm-up workout to wake up your body and prepare it for movement.
Why Warm-Ups Matter More in Winter
Cold weather can cause muscles to tighten, making them less flexible and more prone to strains. Taking five to ten minutes to warm up before exercising can help improve mobility and performance while making your workout feel more comfortable.
The good news? You don’t need any equipment and can do this routine from the comfort of your living room.
The 8-Minute Winter Warm-Up Workout
Perform each exercise for 45 seconds, followed by 15 seconds of rest.
1. March in Place
Start by marching on the spot, lifting your knees comfortably and swinging your arms. Focus on gradually increasing your pace.
Benefits: Raises your heart rate and gets blood flowing throughout the body.
2. Arm Circles
Extend your arms out to the sides and make small circles, gradually increasing their size. Reverse direction halfway through.
Benefits: Loosens shoulders and improves upper-body mobility.
3. Bodyweight Squats
Stand with feet shoulder-width apart and lower into a squat before returning to standing.
Benefits: Activates the legs, glutes and core while improving lower-body circulation.
4. Standing Torso Twists
Stand tall and gently rotate your upper body from side to side, allowing your arms to swing naturally.
Benefits: Mobilises the spine and warms up the core muscles.
5. Alternating Reverse Lunges
Step one foot back into a lunge and return to standing. Alternate sides.
Benefits: Activates the lower body and improves balance.
6. High Knees
Jog on the spot, bringing your knees up slightly higher than during the march.
Benefits: Elevates your heart rate and boosts overall body temperature.
7. Dynamic Toe Touches
Reach one hand towards the opposite foot while keeping your movements controlled and fluid.
Benefits: Stretches the hamstrings and improves flexibility.
8. Jumping Jacks (or Step Jacks)
Finish with a round of jumping jacks. If you prefer a lower-impact option, step one foot out at a time instead.
Benefits: Increases circulation and leaves you feeling energised.
Keep Moving This Winter
Exercise doesn’t have to be intense to be effective. Even a short daily walk, stretching session or bodyweight workout can help you stay active and maintain your health during winter.
Remember to dress in layers, stay hydrated and listen to your body. If you’re exercising outdoors, allow a little extra time to warm up before increasing intensity.
This winter, don’t let the cold keep you still. A few minutes of movement can warm your body, boost your mood and set the tone for a healthier, more energised day.