As we move into the winter months and the days become shorter, most of us prefer to stay inside, curled up cozy with a blanket. The holiday season tends to be a difficult time to exercise. As we move out of bikini season, all of our motivation seems to go with it. So, what can we do?
Don’t let winter weather bring you down! Use this indoor, full-body workout on nippy winter days when you just can’t make it to the gym.
WARM-UP
30 seconds high knees
30 seconds butt kickers
30 seconds jump ropes
Repeat twice
CIRCUIT 1: LOWER BODY
10 jump squats
20 plié squat pulses
10 jump lunges (side-to-side, arms up during jump)
10 tuck jumps
1 minute wall sit
30 calf raises
20 bridge raises
Repeat twice
Rest for 30 seconds
CIRCUIT 2: UPPER BODY
10 Decline push-ups
15 Tricep dips
30 seconds plank tap-ups
30 seconds elbow walks
10 burpees
5 narrow push-ups
Repeat twice
Rest for 30 seconds
CIRCUIT 3: ABS
30 Russian twists
10 windmills right side
10 windmills left side
30 seconds bicycle crunches
30 seconds side planks—right side
30 seconds side planks—left side
20 toe touches at 90 degree angle
1 minute heel taps
COOL-DOWN
Hold each stretch for 15-30 seconds
Child’s pose
Downward dog (alternate calves)
Seated glute stretch
Forward and side reach hamstring stretch
5 pliés and upward reach
Pigeon pose
HELPFUL HINTS
It’s helpful to know what your target heart rate is and how to calculate it. That way, you’ll know whether you need to increase your intensity or take it down a notch. To increase intensity, take a run up and down your stairs at the end of each circuit—you’ll raise your heart rate and feel that extra burn. The goal is to have a safely elevated heart rate for a great sweat session, so push yourself!
Use each 30-second break to keep yourself hydrated and recover. However, don’t lay down or stay stationary during this time. When your heart rate has been elevated rapidly, it’s dangerous to surprise it too much by stopping activity altogether in such a short amount of time. This is a major reason why cooling down at the end of any workout is so important.
Most importantly, make it your own and have fun!
Kayleigh Jardine
iFit Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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Dash to the Finish Challenge: End the Year Strong with iFIT
We’ve reached the final stretch in iFIT’s Finish Strong journey, a three-month commitment to staying active, motivated, and focused through the end of the year. You’ve built your consistency, and now it’s time for the grand finale: the Dash to the Finish Challenge.This month is all about pushing to the finish line while celebrating how far you’ve come. Embrace the season, whether you’re walking through the holiday markets in Germany or feeling the Jingle Bell Burn in the iFIT Studio.It’s time to finish strong!Complete the workouts from your selected Challenge level by December 31, 2025 and you’ll earn this digital reward for your Trophy Case. Here are this month’s Challenges:Treadmill and elliptical workoutsWalking and Running: Finish strong this month with walks and runs! You’ll explore the famous holiday markets in Germany with Casey Gilbert, complete holiday-themed walks and runs in the iFIT Studio with Ashley Paulson, John Peel, Richard Biglia, Jesse Corbin, Pearl Fu, and Jonnie Gale, walk across a glacier in Argentina with John Peel, and wrap things up in Nepal with Ang Tshering Lama.Join the Dash to the Finish Challenge: Walk & RunCycling WorkoutsCycling: Cycle to the finish line this month! iFIT Trainer John Wessling will lead you through an interval ride and an endurance ride alongside a dog sled team in Alaska. Then, you’ll head to Colorado with iFIT Trainer Keith Gabel to explore the Devil’s Thumb Resort. Finally, iFIT Trainer Ashley McIvor will join you in Norway for a HIIT ride and strength ride that is sure to get you in the holiday spirit.Join the Dash to the Finish Challenge: CyclingRower WorkoutsRowing: iFIT Trainers Alex Gregory and Susan Francia will take you on an epic adventure this month! Join Alex in Wales for endurance and speed rowing workouts, then head to Canada for quick but effective training with Susan, focused on HIIT, power, and endurance.Join the Dash to the Finish Challenge: RowingStrength workoutsStrength: Build strength in the iFIT Studio and in Iceland this month! Catch the incredible dynamic duos of Hannah Eden and Paulo Barreto, John Peel and Ashley Paulson, and Hannah and Ashley, and a solo workout with Shannon Cooper for fun, holiday-themed workouts. iFIT Trainer Jonnie Gale will round things out with two strength-focused workouts in the stunning backdrop of Iceland.Join the Dash to the Finish Challenge: StrengthDisclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
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