Cold Weather Workouts

Don’t let chilly days stand in the way of getting or staying in shape. Each of these walk-anywhere workouts will have you looking forward to exercising and keep you feeling great all winter long. Try one up to three times a week, and don’t forget your Nutritional Supplement pre or post work out.

Winter Walking

Exercising in cold weather may actually help you to burn more calories, so dress in warm clothing and layers. Try to work up a sweat with the 20 minute plan.

• 5 minutes: Walk at a comfortable pace, able to have a conversation easily
• 2 minutes: Walk at a fast pace, talking should be difficult
• 4 minutes: Slow down and walk at a comfortable pace
• 2 minutes: Walk fast
• 2 minutes: Walk at a comfortable pace
• 1 minute: Walk fast
• 1 minute: Walk at a comfortable pace
• 3 minutes: Slow down and walk an easy pace

Tone at Home

Too cold outside for you, try taking a walk without ever even leaving your house.

• 2 minutes: Walk or march in place.
• 2 minutes: Side steps. Step your right foot out to the side, then bring your left foot to meet it. Step your left foot out to the side, and bring your right foot to meet it. Repeat.
• 2 minutes: Kicks. Raise your right leg with a bent knee and kick forward, then switch legs. Keep alternating.
• 2 minutes: Knee lifts. Raise your right knee up to your waist then switch sides.
• 1 minute: Travel. Walk forward 4 fast steps, then back 4 steps.
• 1 minutes: Double steps. Step to the right side 2 steps then back to the left 2 steps.

Now add upper body

• 1 minute: Walk in place with arms raised to the ceiling, palms should be facing forward.
• 1 minutes: Side steps. Open and close arms wide with each step, palms should be facing forward.
• 1 minute: Kicks. Reach with your opposite arm to your kicking foot.
• 1 minutes: Knee Lifts. Touch your hand to the opposite knee when knee is up.
• 1 minute: Travel. Pump your arms in front of you with each step. Just like if you were rowing.
• 1 minute: Double side steps. Reach your arms out to the side and close them with each step.
• 4 minutes: Walk around your living room or house as you breathe deeply and cool down.

Beat Treadmill Boredom

Use incline and speed changes to maximize your machine time. Optional, swing your arms as you walk to burn more calories and trim your upper body.

• 2 minutes: Incline 2%, Speed 2.5 – 3 mph
• 4 minutes: Incline 3%, Speed 3 – 3.5 mph
• 2 minutes: Incline 4%, 3.5 – 4 mph
• 2 minutes: Incline 6%, 3.5 – 4 mph
• 2 minutes: Incline 2%, Speed 3 – 3.5 mph
• 2 minutes: Incline 4%, Speed 3 – 4 mph
• 2 minutes: Incline 6%, Speed 3.5 – 4 mph
• 2 minutes: Incline 8%, Speed 3.5 – 4 mph
• 2 minutes: Incline 0%, Speed 2.5 – 3 mph