Winter Weight Loss: 9 Exercises You Can Do At Home In This Chilly Weather

Shorter days, colder mornings, heavier comfort foods and a natural tendency to move less all seem to work against fitness goals during winter. Yet, evidence suggests that weight loss in winter is not only possible but, in some ways, biologically favourable, if the approach is smart and consistent. In fact, studies indicate that cold exposure slightly increases calorie expenditure as the body works harder to maintain core temperature. However, behavioural factors tend to sabotage progress. Reduced sunlight affects circadian rhythm and mood, increasing cravings for calorie-dense foods. A study by NCBI links winter months with lower physical activity levels and higher sedentary time, especially among adults with desk-bound jobs. This makes structured indoor workouts essential, rather than relying on incidental movement. Below are easy exercises you can perform at home to ensure weight loss this winter.

9 Indoor exercises you can do at home during chilly weather

1. Jumping jacks

Jumping jacks are a classic full-body cardio exercise that quickly raises heart rate and improves circulation, something particularly helpful in cold weather when joints feel stiff. Studies on aerobic activity published by the CDC confirm that short bursts of moderate-to-vigorous movement improve metabolic rate and cardiovascular endurance. Performing jumping jacks for 30–60 seconds at a time helps warm up muscles and kick-start fat burning without stepping outdoors.

2. Bodyweight squats

Squats engage large muscle groups including thighs, hips and glutes, which are metabolically active tissues. According to research compiled by NIH, resistance-based exercises increase resting metabolic rate by building lean muscle mass. Bodyweight squats also improve joint mobility and balance, making them especially useful during winter when inactivity can worsen stiffness.

3. High knees

High knees are an indoor-friendly cardio move that mimics brisk walking or jogging. They elevate heart rate, activate core muscles and improve coordination. Exercise physiology suggest that such dynamic movements enhance glucose uptake by muscles, helping regulate blood sugar, an important factor in weight management.

4. Plank hold

Planks strengthen deep core muscles, which support posture and spinal health. A strong core improves overall movement efficiency, allowing better performance in other exercises. Research published by NIH links core stability training to improved functional fitness and reduced injury risk, particularly in sedentary adults resuming activity during winter.

5. Mountain climbers

Mountain climbers combine cardio and strength training in one movement. They activate arms, shoulders, core and legs simultaneously. Compound exercises that involve multiple muscle groups increase calorie burn and cardiovascular demand more efficiently than isolated movements.

6. Push-ups

Push-ups are effective for building upper-body strength while also engaging the core. Strength training helps in maintaining muscle mass during weight loss prevents metabolic slowdown, a common concern during winter dieting. Modified push-ups against a wall or on knees can make the exercise accessible for beginners.

7. Spot marching or indoor walking

Marching in place may seem simple, but it keeps the body moving during long sedentary hours. WHO physical activity guidelines emphasise that consistent low-intensity movement accumulated across the day contributes significantly to energy expenditure. Spot marching is joint-friendly and ideal for older adults or those restarting fitness routines in winter.

8. Wall sit

Wall sits are an isometric exercise that strengthens thighs and improves muscular endurance. Isometric exercises increase muscle activation without requiring dynamic movement, making them safe and effective in confined indoor spaces. They also enhance lower-body strength needed for daily activities.

9. Standing yoga flows

Simple indoor yoga sequences such as Surya Namaskar or standing stretches improve flexibility, circulation and stress regulation. Studies published by NCBI associate yoga with improved cortisol balance, which is relevant because winter stress and disrupted sleep can interfere with weight loss hormones.

Winter weight loss is less about extreme calorie restriction and more about maintaining movement consistency. When paired with seasonal Indian foods rich in protein, fibre and micronutrients, indoor exercise can make winter a productive phase for health goals rather than a setback.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

References

Brown Adipose Tissue and Energy Expenditure – National Institutes of Health (NIH), 2014

Seasonal Variation in Physical Activity and Sedentary Behaviour – NCBI, 2016

Physical Activity Guidelines for Adults – World Health Organization (WHO), 2020

Aerobic Exercise and Cardiovascular Health – Centers for Disease Control and Prevention (CDC), 2018

Resistance Training and Resting Metabolic Rate – National Institutes of Health (NIH), 2015

Exercise, Glucose Uptake and Insulin Sensitivity – NCBI, 2017

Core Stability and Functional Fitness – National Institutes of Health (NIH), 2013

Compound Exercises and Energy Expenditure – American College of Sports Medicine (ACSM), 2019

Yoga, Stress Hormones and Metabolic Health – NCBI, 2018