Beat the cold with these at-home workouts

Written by Kyle Minshaw, Campus Recreation Strength and Conditioning Training Coordinator, and Hattie Roberts, Campus Recreation Graduate Assistant for Group Fitness


Participating in workouts at home is a great way to relieve stress, relax your mind and get your body moving. When the weather starts to get colder, it might not be ideal to take a trip to the gym. Here are some tips and full-body workout plans for you to engage in a safe and effective home workout.


Be sure to wear athletic shoes when exercising at home. This step is important for your protection because the shoes help you perform the movements correctly. Play your favorite jams to create a stimulating space and atmosphere. Reach out to a friend or roommate to see if they’d like to join. Have water ready to stay hydrated throughout your workout. When performing the exercises on the floor, use a mat, blanket, or soft surface for additional support. Finally, find an open space to perform the exercise and put any items to the side as they can become potential tripping hazards.


Not only is a proper warm-up important when it comes to getting everything out of a workout, but it also helps prevent injury.

a movement time
Your place is a secret 30 seconds
jumping jacks 30 seconds
high knees 30 seconds
Toe taps on a fixed object 30 seconds
butt kicks 30 seconds
skaters 30 seconds
Arm circles (forward and backward) 30 seconds each way
Hamstring curls 30 seconds
Option #1: Body weight exercise
lower body
Practice groups actors
3 10
3 each side (6 total) 10 each group
upper body
Practice groups actors
3 10
3 10
Practice groups time
3 30 seconds
3 30 seconds
3 30 seconds
3 30 seconds
Option number 2: back exercises
Practice groups actors
3 10-12
3 10-12
3 10-12
3 each side (6 total) 12-15 per group
3 12-15
3 each side (6 total) 10-12 per group
3 10-12
3 30-40 seconds

Stretching at the end of your workout can help boost your flexibility, reduce your risk of injury, and reduce muscle tension in your body.

stretch time
Quadriceps muscle stretch 16-20 seconds for each arm
Hamstring stretch 30 seconds for each arm
Cat and cow 16-20 seconds
Full body stretch 16-20 seconds
lateral stretch 16-20 seconds per side

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