Fight winter weight gain with this at-home workout, say the experts

Winter is when many of us crave to curl up under a warm blanket and sip hot cocoa while reading a good book or enjoying Netflix. It’s also the season when the temptation to indulge in comfort foods and rich drinks is at its peak. While it’s tempting to stay comfortable and warm during the cold, dark winter months, it often leads to weight gain. Luckily for you, we’ve rounded up the best home workout for battling winter weight gain.


Maintaining weight gain in the winter is easier than you think. We understand that sometimes all you need is a gentle nudge in the right direction to put you on the path to health and fitness. That’s why we talked with Kate Meyer, CPT, a certified personal trainer with Gym Garage Reviews, who shares a top-notch total-body workout that will burn calories fighting winter weight gain. And the best part is, you can do it all from the comfort of your own home, so you don’t have to go outside and brave inclement weather.


Keep reading if you’re looking for a new workout to help you stay slim all winter long. “The following circuit includes exercises that target both the upper and lower body, but most importantly, exercises that engage the small and large muscles of stability and coordination,” explains Meyer. “You’ll keep moving every circuit and only take short breaks, adding an element of cardio to this routine for maximum calorie burning.”

Complete each of the following exercises for 45 seconds, then rest for 15 seconds before moving on to the next move. After each round, rest for one minute. Aim to complete five rounds in total.


Whether you love them or hate them (we’re guessing at the latter), burpees are an excellent move to boost your calorie burn. “Burpees are great for gymnastics and general mobility,” says Meyer. “Falling to the ground, getting up, and explosive power are all skills that benefit daily activities and overall strength.”

To perform a standard burpee, stand with your hands at your sides. Next, sit down and place your hands just inside your feet. Next, jump your feet back until they are fully extended into a high plank position with your shoulders, hips, and ankles aligned. Next, do push-ups before jumping your feet up next to your hands. Finally, jump while fully extending your arms over your head before landing into a half squat.

Related: 5 little things you can do every day to lose a lot of weight

woman showing curtsy rush

“This exercise targets the legs and glutes and keeps you moving constantly. This way, your heart rate stays elevated for the entire period of time while you stretch and tone your lower body,” explains Meyer.

First, stand with your feet shoulder-width apart. Next, swing your right leg back, plant your right foot on the outside of your left leg, and lower straight down until your left thigh is parallel to the floor. After that, return to the starting position, then switch legs. “For an added challenge, add a pulse at the bottom of the movement for an intense buttock burn,” Meyer suggests.

Mature woman demonstrates push-ups to fight winter weight gain

Pushups are a classic exercise that has stood the test of time for a reason. They are great for building the upper body because they focus on the chest, triceps and shoulders. In addition, you can do them anytime and anywhere.

To start, get into a plank position with your hands shoulder-width apart. Keep a straight line from head to toe. Then lower your body to the floor with your elbows close to your sides and your back straight. Stop at the bottom before your chest touches the floor. Next, push your body back up to the starting position, keeping your core tight and back straight the entire time.

“If standard push-ups are too difficult, try doing them from your knees or increasing the negative repetitions in which you slowly lower yourself to the floor and then back up. This will work the same muscles and help you perfect the standard reps,” says Meyer.

Related: 4 basic rules for getting back in shape after a long break

Woman doing squat jumps at home to fight overweight in winter

This variation of the traditional squat jump incorporates a tight squat. Adding tight squats targets other muscles in your thighs to help you pump out more reps while building more defined, lean legs.

First, stand with your feet shoulder-width apart. Next, squat down, making sure your knees are not turned inward and your back is straight. Once your thighs are parallel to the floor, jump explosively and fully extend your body before landing softly into a tight squat with your legs close together. Next, lower down into a tight squat, explosively jump back up once your thighs are parallel, and drop into a traditional squat position.

A woman showing Russian twists and turns

“The Russian twist is a classic abdominal movement that builds overall core strength,” says Meyer. “The key is to keep moving through the interval without sacrificing form—if that means moving more slowly and with more focus, that’s better than pressing more bum reps.”

Sit on the floor, leaning back slightly with your knees bent. Lift your legs a few inches off the floor, and extend them about halfway, forming your body in a V-shape. Keep your hands across the middle of your chest or hold a light dumbbell as you roll from side to side. Focus on not keeping your legs in place and rotating on each side to target your obliques (side abs) and give your core a serious burn.

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