When the temperature drops it is tempting to stay under a blanket until September. But winter is one of the best times of year to make real progress. The right winter workouts burn plenty of calories, lift your mood on grey days, support your immune system and mean you arrive in spring already fit rather than starting from scratch. At Hammer’s Gym in Nunawading we help members train right through the colder months; here are the seven workouts we recommend for maximum calorie burn, and how to stay consistent while everyone else hibernates.
Why winter workouts pay off
Your body does not burn dramatically more energy in the cold, but winter training wins for other reasons. There is less competition for your time and attention, fewer social events derailing your routine, and the members who keep training from June to August build a habit that carries them through the whole year. Winter also removes the pressure of getting “summer ready”: you train for how you feel, and the results show up on their own by November.
The 7 best winter workouts to burn calories
1. Strength training
Most people assume cardio burns the most calories, but lifting deserves the top spot. A strength session burns energy while you train, keeps burning it for hours afterwards, and builds lean muscle that raises the number of calories you use at rest. Compound exercises such as squats, deadlifts, bench presses and rows are the most effective because they work several muscle groups at once. Our article on how strength training burns more calories than you think explains the science.
2. High-intensity interval training (HIIT)
HIIT alternates short bursts of hard effort with brief recoveries, which makes it ideal when it is dark, cold and you want to be in and out in 25 minutes. A simple format is 30 seconds of work, 30 seconds of rest, repeated for 20 to 30 minutes using burpees, rowing, kettlebell swings, battle ropes, the air bike or treadmill sprints. Try our ready-made 30 minute hybrid workout.
3. Boxing and martial arts
If you want a session that is as fun as it is hard, boxing or Muay Thai is hard to beat. Pad work, bag rounds and conditioning drills burn a lot of energy, improve cardiovascular fitness, sharpen coordination and balance, build confidence and are a superb stress release in the middle of winter. Our martial arts and boxing classes provide a full-body workout while teaching you a genuine skill in a supportive environment.
4. Rowing
The rowing machine is one of the most overlooked pieces of equipment in the gym and one of the best. Each stroke works your legs, core, back, shoulders and arms, so it burns a high number of calories while building endurance, and it is completely low impact. Alternate it with the SkiErg and air bike for a brutal conditioning circuit.
5. Circuit training
Circuits keep your heart rate up by combining strength and cardio exercises with minimal rest. A simple one: squats, push-ups, dumbbell rows, lunges, planks and a two-minute bike or row interval, repeated three to four times. Move quickly between stations. For a fully written version with regressions, use our 500 calorie workout.
6. Incline walking
Not everyone enjoys running, and that is fine. Walking on a treadmill at a 10 to 15 per cent incline burns considerably more than walking on the flat, strengthens your glutes and legs, improves cardiovascular fitness and is easy on the joints. It is ideal for beginners, recovery days and anyone returning from injury, and it is far more pleasant than a wet walk outside in July.
7. Group fitness classes
Training with other people makes winter far easier. A coached class keeps you accountable, adds variety, builds community and pushes you harder than you would go alone. Many members tell us they are far more consistent in winter when they have a class booked and a group expecting them. See the timetable for what is on.
Tips for staying active this winter
- Schedule workouts like appointments and treat them as non-negotiable.
- Lay out your gym clothes the night before so the cold morning has one less excuse.
- Train with a friend; accountability is the single best cure for winter motivation. Read the benefits of training with friends.
- Warm up for longer. Cold muscles need it; our winter warm up exercises guide has a 10-minute routine.
- Focus on habits, not quick results, and celebrate small wins. Consistency beats perfection every time.
For more on keeping the routine going, see how to stay consistent with training as the weather gets colder.
Don’t wait until summer
The biggest mistake people make is waiting for spring to start. Begin now and you will build strength, fitness and healthy habits months before the warm weather returns, without the pressure of a deadline. Winter is the perfect time to train for yourself.
Train through winter at Hammer’s Gym
Whatever your goal, Hammer’s Gym in Nunawading has the equipment, the classes and the community to get you through the cold months stronger than you started. Our gym floor is open 24/7, our personal trainers can build a winter program around you, and your first visit is free. Claim a free one-day trial and make this winter your strongest yet. We are minutes from Mitcham, Blackburn, Box Hill and Doncaster.