When winter rolls in, our motivation can roll right out the door (call it a snowball effect). Cold mornings, early sunsets, and gloomy skies don’t exactly inspire long walks or outdoor workouts, and when the weather outside turns frightful, even the most dedicated movers among us may find ourselves defaulting to the warmest seat in the house.

But here’s a happy secret from your friends at Healthier 901: staying active in the winter doesn’t require braving the chill.

Bring your moves indoors

Turns out, there are plenty of simple, energizing workouts you can do indoors to keep your body engaged and your fitness goals on track—no fancy gym membership or elaborate setup required.

“Indoor environments actually lend themselves to a surprising variety of functional fitness. Small spaces, staircases, sturdy furniture, and even common household items can become effective tools for maintaining strength, balance, and heart health when outdoor activity isn’t an option.” – Farra Hych, MHA, PT, director of Rehab Services at Methodist Healthcare

Seven simple, no-equipment exercises

Whether you’re snowed in, rained out, or simply not feeling the wind tunnel effect of a January cold front, we’ve rounded up a list of easy-to-follow, indoor exercises—each made to fit into tight spaces, busy schedules, and unpredictable winter weather. And the best part? No specialized equipment or other purchases required; simply repurpose what you have on hand and choose the moves that work best for your body on any given day.

1. Stair intervals. If you have access to a staircase—even just a few steps—you already have a built-in cardio machine. Walk up and down the steps at a steady pace for 1–2 minutes, then rest for 30 seconds. Repeat 5 times. To increase difficulty, try two steps at a time or add “step march” intervals by lifting your knees high between flights. Working the stairs boosts heart rate, strengthens glutes and quads, and provides a powerful metabolic punch.
2. Couch or counter squats. Stand a foot in front of a sturdy chair or couch cushion. Sit your hips back as if lowering into the seat, then rise before fully sitting down. Aim for 10–15 reps. To amp things up, hold two canned goods or water bottles at your chest, which emphasizes posture, powerful hip extension, and safe knee alignment.
3. Towel row pulls. Grab a long bath towel and loop it around a secure column or closed door that won’t move when tugged. Hold one end in each hand and step back until the towel is taut. Lean your body backward, keeping your core braced, and pull yourself forward using your back and arms. Do 12–15 reps, and you’ll mimic a cable row without the cost of gym equipment.
4. Wall push-offs. Instead of a traditional wall push-up, try this dynamic version to build upper-body power. Place your palms flat against a wall, lean in, then push away with enough force to momentarily lift your hands. Catch yourself softly and repeat for 10–12 reps. While this exercise is low impact, it’s great for strengthening chest, triceps, and shoulder stabilizers.
5. Loaded laundry lunges. Hold a full laundry basket at your chest and step forward into a lunge, alternating legs with each rep. The basket adds functional weight, and the movement challenges balance, coordination, and overall leg strength. Keep your torso tall and test your control by slowing down the return to standing. Bonus: Folding laundry into your workout routine is a great excuse to delay putting clothes away.
6. Pillow core passes. Lie on your back with your knees lifted at a tabletop angle. Hold a pillow between your hands. As you crunch upward, pass the pillow to your knees and squeeze it between them before lowering back down. Crunch again to pass the pillow back to your hands. Continue for 8–12 passes, strengthening deep core muscles and improving stability with every rep.
7. Overhead book press. For this exercise, a heavy hardback book becomes an excellent overhead strength trainer. Sit or stand with your core braced and press the book overhead for 10–12 reps. Lower slowly to increase shoulder stability and triceps strength. Choose a book that’s thick enough to feel challenging but light enough so you can maintain proper form. Bonus: Pick a title you’ve been meaning to read, and treat yourself to a few pages during your cooldown.

“Indoor workouts offer the same health benefits as outdoor activity—and they can offer greater consistency, since inclement weather can’t get in the way. The important thing is finding sustainable ways to move your body, especially during seasons when motivation naturally dips.” – Farra Hych, MHA, PT, director of Rehab Services at Methodist Healthcare

Go for gold despite the cold

As winter settles in, don’t let cold weather freeze your progress. If you find you move best with someone else calling the shots, Healthier 901 offers a full library of free, on-demand workout videos—from gentle yoga to cardio and strength training—plus gym discounts, community fitness challenges, and so much more.

So consider this your warm invitation to stay active, connected, and moving all season long…and remember that on the dreariest winter days, the way forward starts right where you’re standing.