When the temperatures drop, it’s tempting to swap activewear for loungewear and retreat under a cosy blanket. But staying active during winter is essential for maintaining physical and mental wellbeing. Exercise helps improve circulation, boost mood, and support the immune system — all of which are particularly important during the colder months.
For those looking to maintain their fitness or establish new healthy habits, winter can actually be the ideal time to start. Here are four of the best winter workouts to help Australians stay warm, fit, and energised all season long.
1. Running outdoors
Running may not sound appealing when it’s cold outside, but it’s one of the most effective and accessible ways to stay fit in winter. With the right preparation, running can help improve cardiovascular health, increase stamina, and lift mood — especially thanks to the endorphin rush it provides.
Winter running tips:
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Wear moisture-wicking base layers to stay dry
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Use a lightweight, breathable jacket for warmth
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Choose leggings or thermal tights for leg protection
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Opt for waterproof running shoes or ones with good grip
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Don’t forget a beanie or headband and gloves if needed
Running in cool weather can actually feel more comfortable than in the heat, allowing for longer and more consistent sessions. Just be sure to warm up properly and stay visible if running early in the morning or after sunset.
If outdoor conditions aren’t safe or appealing, a treadmill (covered below) is a great backup option.
Want to boost your mood while staying active? Pair your workouts with these 3 tips to stay positive in winter for a well-rounded approach to seasonal wellness.
2. Indoor circuit training
Indoor circuits are ideal for those who prefer staying warm and dry while getting a full-body workout. A circuit involves moving through a series of exercises — such as squats, push-ups, lunges, or skipping — with minimal rest in between. This keeps the heart rate up and the body challenged.
Benefits of circuit training:
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Efficient and time-saving
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Can be done at home or in the gym
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Targets strength, cardio, and flexibility
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Easily tailored to suit fitness level and space
Basic equipment to consider:
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Yoga or exercise mat
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Dumbbells or resistance bands
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Skipping rope
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Kettlebell
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Timer app or interval timer
It helps to create a set routine in advance and allocate specific times in the week to train. This ensures consistency and avoids the temptation to skip sessions during colder days.
3. Try a new indoor fitness class
Winter is the perfect opportunity to explore new fitness activities — especially ones held indoors. Not only does it keep exercise fresh and interesting, but trying something new can also improve motivation and help individuals discover new passions they may carry into spring and summer.
Popular indoor options:
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Yoga or Pilates for strength and flexibility
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Indoor cycling (spin) for cardiovascular endurance
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Heated pool swimming for low-impact full-body exercise
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Indoor rock climbing for strength and mental focus
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Dance or group fitness classes for fun and variety
Many community centres and gyms offer beginner-friendly classes, making it easier to get started. Trying a new class can also introduce social interaction, which is especially valuable during the isolating months of winter.
4. Walk or run on the treadmill
For those who enjoy walking or running but want to avoid unpredictable winter weather, a treadmill offers a practical and consistent alternative. It allows people to stick to their fitness routine, regardless of rain, wind, or cold.
Advantages of using a treadmill:
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Controlled temperature environment
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Built-in programs to guide workouts
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Ability to monitor speed, distance, and heart rate
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Reduced risk of slipping on wet paths
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Easy to combine with TV or podcasts for entertainment
Treadmills are ideal for walking enthusiasts or beginner runners. Keeping up a consistent walking habit indoors ensures there’s no need to start over once the warmer months return.
Keeping your body moving is important, but so is looking after your skin — explore 5 natural moisturisers to keep your skin healthy and hydrated this winter.
Final thoughts
While winter may encourage a slower pace, it doesn’t have to mean a pause in movement. Staying active during the colder months helps support both physical and mental health, keeping energy levels high and moods balanced. With a little creativity and planning, winter workouts can become something to look forward to — not avoid.
From layering up for a refreshing outdoor run to trying a new indoor class or building a home circuit, there’s a winter-friendly option for everyone. Embracing the season with intention can lead to better wellbeing and a stronger, healthier transition into spring.
