Extreme Weather? Indoor Exercises Can Keep You Moving Until You Can Get Out

If you’re committed to your outdoor run, walk, hike or ride, it can be disappointing when the conditions are too extreme, roads are too icy or slippery, the air quality is too poor, or the heat is too high. If you want to stay on track with your workouts, you’ll need to pivot quickly to an indoor activity, which can be frustrating for an outdoor fitness enthusiast.  

But indoor exercises can be just as effective as outdoor workouts until you can return to trails, parks and the pavement. Here are some aerobic workout alternatives that help bring the track into your living room.  

Workout Alternatives  

Walking and Running  

Don’t miss your daily walk or run; instead, try these alternatives to challenge your cardiovascular fitness.  

Treadmill Intervals. A treadmill is a very valuable piece of equipment. If you don’t have one, consider investing in one or a walking pad, particularly a type with interval options. While steady state running and walking can be effective, interval training replicates the varied intensity of outdoor running. You’re also able to alternate between fast sprints and recovery jogs (also known as HIIT training) and adjust the incline setting to simulate climbing hills. Workout apps also provide walking/running workouts and classes.  

Running in place. If you’re not interested in purchasing a treadmill, try running in place, which isn’t easy but works similar muscles to those when running outdoors. It involves lifting your high knees toward your chest and kicking your heels back toward your glutes.  

Stair Climbing. Stair climbing builds muscular strength in the legs and glutes and is a tough cardio workout. If you have stairs in your home, use them to run up and down. You can even skip stairs, which gives you the same benefits as lunging. You can also use the stairs at malls and other public indoor spaces to get exercise.    

Jump Rope. This is one of the most grueling and effective methods of endurance, coordination and leg strength training. Just 10 minutes of jumping rope provides a workout comparable to a 30-minute jog.  

Cycling  

To get an outdoor cycling-like workout, check out these indoor options.  

Stationary bike or bike trainer. If you’re a cyclist, the obvious suggestion is to purchase a home stationary bike or indoor bike trainer that holds your bicycle. You can create your own workouts or buy a subscription to an app that offers workouts with virtual terrain and competitive features.

Bodyweight Squats and Lunges. These include traditional squats and lunges, along with variations such as jump squats, Bulgarian split squats and walking lunges. While these exercises may be easier from a cardiovascular training standpoint, they target the same muscles (i.e., quadriceps, hamstrings, and glutes) you use while cycling. You can also try wall squats, which involve placing your back against a wall, bending your knees into a squat position and holding it for 30 to 60 seconds. Wall squats are an isometric exercise that builds the muscular endurance cyclists need for long rides.    

Hiking  

If you love hiking, but can’t get outside, consider these indoor options.  

Stair climber or step-ups. A home stair climber can mimic the motion of climbing, making you feel like you’re hiking, particularly if you wear a backpack. You can also step up and down on a sturdy bench or block.  

Incline treadmill walking. If you have a treadmill or walking pad, set the incline to 10% or 15% and walk at a moderate pace. This closely mimics uphill hiking and works your glutes, hamstrings and calves.  

Mountain climbers. This exercise begins in a plank position with engaged core muscles and involves alternating knees that bend toward your chest in a running motion that mimics climbing.  

Additional Indoor Aerobic Exercises  

These exercises are often performed indoors and can be used for stand-alone conditioning or in conjunction with running, walking, cycling and hiking.    

Burpees. This full-body exercise combines strength and cardio. Plus, burpees strengthen the muscles of the core, arms, chest and legs.  

Bodyweight circuit training. Create a circuit that combines body weight exercises such as push-ups, squats, planks, lunges and jumping jacks. Perform each exercise for 30 to 45 seconds with minimal rest between movements. Repeat the circuit five times for a comprehensive workout.  

Dance cardio. If you’ve ever danced at a club, you know what a workout it can be. Turn on your favorite upbeat music and dance. If improvising is too difficult, you can find online dance workouts on streaming channels.  

Before you begin or change a workout, consult your physician. If you don’t have a physician, consider joining an MDVIP-affiliated practice. MDVIP-affiliated physicians have the time and resources to develop a personalized wellness program for you that can focus on fitness. Find a physician near you and begin your partnership in health»