New Year, New Winter Workout: A 30-Minute Routine to Stroll Strong
Kick off the New Year with a simple, effective winter workout that keeps you moving, even in the coldest months.
It’s 11 p.m. on New Year’s Eve, and you realize another year has gone by. To your right, the TV flashes Ryan Seacrest in a tux, with images of hopeful people around the world sharing their New Year’s wishes. In your hand, champagne bubbles rise through the flute as you pull out your iPhone to review last year’s resolutions. You weren’t perfect, but you made some progress.
On average, most people aim for self-improvement, but New Year’s provides a special moment for accountability. As you review your list, you notice a few wins, some ties, and a few losses.
Spend more time with family and friends (win), learn a new skill or hobby (does the wine locker count?), read more (audiobooks definitely count!), golf more (tie), take a big family vacation (win), focus on self-care and mental health (in progress), exercise more (does golfing count?), and maybe lose a few pounds (starts tomorrow).
If this list sounds oddly familiar, and if “exercising more” feels like the hardest goal to conquer, you’re not alone. We all struggle with working out inertia–life happens! We can sit and commiserate about it or take action. So, if you’re ready to strike “work out more” off your list this year, here’s a simple 30-minute routine to kick-start your exercise goals in 2025.
First Step: Dressing for the Occasion
Yes, it’s freezing outside, but that doesn’t mean you can’t get in a good outdoor workout. Sure, the clubhouse has a great gym that’s perfect to take advantage of, but sometimes fresh air can help break up your routine while improving your mood.
When you work out in the cold, always warm up indoors first. Dress in layers to cover your most vulnerable areas—like your fingers, ears, and head—while keeping your core and legs warm. Starting your warm-up indoors helps your muscles retain heat, giving you an advantage against the Indiana winters.
Safety Reminder: Before beginning any new exercise routine, check with your physician or healthcare provider to make sure it’s safe for you. Also, confirm conditions outside are safe and choose a path that isn’t icy, snowy, or slippery.
Workout Roadmap
Warm-Up (5–10 mins): Dynamic stretches (indoors) to get your muscles warm and ready.
Aerobic Activity (20–25 mins): Moderate-intensity exercise (outdoors) like fast walking, jogging, light running, or biking.
Warm-Up (5–10 mins):
We’ll start indoors with dynamic stretches to loosen your muscles and add extra heat. Think of your muscles as rubber bands—when cold, they’re stiff, but when warm, they stretch easily, giving you more flexibility and endurance.
- Core (1 min): Start on hands and knees, taking deep breaths in and out, while arching and curving your back (like the cat-cow pose in yoga).
- Hug Your Legs (1 min): Sit up on a chair with both feet on the ground. Bend over, touch your chin with your knees, and wrap both arms behind your knees. Hold this position for 5 seconds, then sit up straight for 5 seconds. Repeat 5 times.
- Marching Limbs (1 min): March in place, raising knees to hip height and moving your elbows in 90-degree angles. Use light weights (3-5 lbs) if you’d like.
- Core/Legs (1-2 min): Do 10 squats. Stand with feet shoulder-width apart, lower your glutes close to your heels, and keep your back straight.
- Jumping Jacks (1-2 min): Do 30 jumping jacks to get your heart rate up.
Once warmed up, you’re ready to move outside. If you feel you need more, repeat the circuit before heading into aerobic activity.
Aerobic Winter Workout (20–25 mins)
Choose an activity that fits your stamina level—speed walking, walk/jog intervals, jogging, or running. If none of these appeal to you, hop on a bike instead. Remember that Stroll article from September with the best outdoor trails in Holliday Farms? Now’s the perfect time to explore those routes!
- Speed Walking: This is the least strenuous, but you’ll spend the most time exposed to the cold. Dress warmly, adding layers as needed, and aim for 0.75 to 1 mile in 20-25 minutes.
- Walk/Jog Intervals: Alternate between 1 minute of walking and 1 minute of jogging. This gives a bit more heat without overdoing it. You’ll cover 1-1.4 miles in 20 minutes.
- Jogging: Faster than walking, but not quite running—jogging generates more heat. Dress in layers so you can remove outer layers if you get too warm. After 20 minutes, you should be at 1.2 to 1.5 miles.
- Running: For those ready for a challenge! Running is the most heat-generating, at an intensity of 5 out of 10. Mix in jogging or walking if you need to. You should hit 1.4 to 2 miles in 20 minutes.
- Biking: This is a great option if you want to avoid impact on your joints. This can feel especially cold because of wind exposure, so dress warmly in layers and consider hand warmers for your gloves.
Final Thoughts
This winter workout is a great way to kick-start your New Year’s fitness goals, keeping you active and healthy through the coldest months. Guidelines recommend aiming for at least 150 minutes of moderate activity per week (like brisk walking/jogging/biking) or 75 minutes of vigorous activity (like running) for overall health benefits. If that sounds daunting, start with 60 minutes and build up gradually.
Remember, every minute counts—whether you walk, jog, or run, we’re here to cheer you on as you Stroll into the best 2025 version of yourself!