New Year In-Door Workouts

This new year many people are making it a goal of theirs to hit the gym more. But we also understand that many may not have a lot of access to a gym or outdoor areas to workout. These in-door workouts are perfect for anyone who might not have that access, or anyone who simply wants to workout from the comfort of their own home!

Here are a few in-door workouts that are perfect for you!


If your New Year’s Resolution is to run a 5k but you don't have any good running tracks around your home or a gym treadmill, don’t lose momentum. Trade in your run for a jump rope workout.

Jump rope is one of the most efficient forms of exercise to burn calories and improve cardiovascular health. This 2013 study even found that college men who spent just 10 minutes jumping rope every day for six weeks improved their cardiovascular fitness as much as college men who spent 30 minutes jogging every day for six weeks. 

Jumping rope is also considered a thermogenic exercise, meaning it generates a lot of body heat as it uses most major muscle groups. Follow along to this 20-minute HIIT jump rope workout and you’ll be thawed in no time. 

A few pro-tips for skipping indoors— lay down a jump rope or yoga mat to protect your knees and your floors, make sure to wear shoes so it won’t hurt if the rope hits your foot, and clear enough space in front, behind, and above you. 


If you keep up with fitness trends, you’ll know that Pilates is a current fan favourite. And I think it’s with good reason—it’s low impact, core-forward approach burns in the best way possible. It’s also highly accessible—all you need is your yoga mat and maybe some resistance bands. There are also thousands of online Pilates classes, including this one with trainer Jeni DelPozo.

Pilates is also a great option for weightlifters to improve their muscle-mind connection and realign their posture. I personally love doing Pilates to achieve a productive sweat on active recovery days and on days when I just can’t make it to the gym.


Bodyweight exercises get a bad rap—but hey, resistance is resistance. If you’re trying to build muscle, the key is to find exercises difficult enough that you’ll reach failure within 6-12 reps (hypertrophy range). Some of the best exercises utilising body weight include push-ups, burpees, single-leg glute bridges, and squats (or pistol squats, if you need an extra challenge). 

This full body, no gym required workout with Connor Murphy is a great place to start. 

If you’re looking for more of a challenge, have some versatile equipment handy to increase resistance and range of motion such as medicine balls, core sliders, loop bands, or resistance bands.

In need of the perfect workout playlist? The Sweat Squad has got you covered with this one! Listen below or here on Spotify.

No matter the weather—none of it can get in the way of your fitness goals and staying motivated.